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Showing posts with label Bodybuilding. Show all posts
Showing posts with label Bodybuilding. Show all posts

The Best 8 Food For Fat Loss

Posted by Unknown Tuesday, January 28, 2014 0 comments


The question “What shall I eat go get fit?” is probably one of the most popular questions ever asked. We all want to enjoy the delicious meals and stay slim and healthy at the same time. Most of us cannot resist the temptation of eating something high calorie and awfully tasty and think, “I will burn these calories in the gym tomorrow”. But it’s far not the best strategy. It’s much better and effective to combine intensive exercising with healthy, fat-burning meals. And it’s a common misunderstanding that healthy food cannot be tasty! Just check this list and try yourself:

1. Avocados for boosting your metabolism. The monounsaturating fat they contain provide burning the fat stored in your body by switching off special hormones responsible for storing it. While protecting the cells against free radicals, it speeds up your metabolism. Avocado is perfect in salads or making a smoothie with other useful products as coconut milk.



2. Salmon for burining belly fat. To achieve this aim, you should eat salmon regularly and then you’ll see the result. This is done due to the high concentration of Omega-3, which helps to improve insulin sensitivity. And by activating the thyroid hormone it improves your metabolism as well. Salmon will do in the salad or simply smoked.

3. Oysters for classy dinner. Oysters are extremely low in calories - 6 oysters contain about 50 calories. In addition to that, zinc they contain helps you to lower your appetite.

4. Get a cinnamon spice! It moves glucose faster to your cells and ensures the faster weight loss due to this. But to ensure the fat-burining effect, you’ve got to eat at least one quarter teaspoon of cinnamon a day. To make this pleasant, it’s a good idea to add it to smoothies, cocktails or apple pie.

5. Coffee. Yes, in spite of so much negative is often told about caffeine, it has its wonderful benefits! Coffee is a great adrenaline stimulator which switches on the fat burning processes in your body. A cup of coffee before the training will make the training more intensive and productive. The only thing is coffee should be black and contain caffeine.

6. Chili peppers. Capsaicin that is contained in chili warms up your body and makes it burns the fat intensively. Chili will do in any kind - dried, powdered or even raw. Add them everywhere when cooking meals - it’s up to you how much you can add!

7. Have a cup of green tea. As the researchers report, drinking four cups of green tea a day can help you lose about 6 pounds of weight in two months. What is more, green tea is extremely rich in antioxidants and it helps you to stay young longer.

8. Enjoy the fresh grapefruit. Grapefruit has several wonderful benefits. At first, it lowers the insulin levels. At second, it regulates the blood sugar and speeds up your metabolism. A glass of fresh grapefruit juice would be a wonderful idea!


I think you can continue this list basind on your personal experience. And what is the mutual benefit of all these foods is that they’re completely natural and will not damage your health as artificial weigh loss medicine can do. So, become fitter and healthier!

About the author: Paul Smith is a freelance writer. His rich life experience is the main base of his writings at custom paper writing service and his guest posts. Feel free to contact Paul at Google+.

Top 10 foods for bodybuilder and muscle gaining

Posted by Unknown Monday, November 18, 2013 0 comments

Fitness is the style of life. That’s why, if you want to have strong, visible muscles, only going to gym is not enough. The result also depends on what you eat. So, if you want to gain on muscles as soon as possible, take a look at this list. These foods will help you to look the way you want:

1 - Eggs. They contain protein which is essential for building the muscle. And vitamin B12 which is also there is necessary for muscle contraction and fat breakdown.

2 - Almonds. The vitamin E in the way that is best absorbed by your body is contained there. It’s an antioxidant which prevents from free-radical damage after the exhausting training. And the more this vitamin is contained in your diet, the better your muscles will recover and grow. Two handfuls of almonds a day would be enough for that. In addition, it lowers the risk of Alzheimer's disease.

3 - Salmon is a huge source of omega-3 fatty acids and high-quality protein. It’s important for muscle building as your body should get more protein than it destroys. Moreover, the salmon lowers the risk of heart diseases.

4 - Yoghurt. It combines protein and carbohydrates, which is useful for recovering your muscles after the workout. It reduces body fat and lets your muscles grow faster.

5 - Beef is the source of iron and zinc, two main muscle-building nutrients. And the selenium, also stored there, reduces the chance of cancer.

6 - Olive oil. A lot has been told about its use. It prevents muscle breakdown and improves the condition of your whole body by decreasing the rates of cancer and heart disease.

7 - Water. 80% of our muscles contain of it. And even the decrease by 1% can influence muscle restore and your performance in general. The more dry you are, the less protein your body can use for building the muscle. So, don’t forget to drink water during the training! Moreover, those who drink over 8 glasses of water a day are less undergo to the heart attack.

8 - Coffee. The caffeine has the effect of stimulating the muscles directly. In addition, it lowers the risk of Parkinson's disease. But if you have a high blood pressure, you’d better not drink it.

9 - Cottage cheese is extremely rich in protein and is a very useful bodybuilding snack which can be eaten almost with anything.

10 - Brown rise is the base of many diets for bodybuilders. It’s a source of carbohydrates which provide the athletes with the energy that releases slowly.

As you see, these products are useful not for athletes only – they are useful for improving your health in general. Include at least some of them into your diet and you’ll notice that your performance becomes better and muscles grow much faster!



About the author: Melisa Marzett is a professional writer of College Paper Writing Service. In her spare time she meets with her friends or composes the articles about lifestyle, health, fitness and social media. Melissa can be contacted at Google+.

Top 10 Bodybuilding Tips for Beginners

Posted by Unknown Saturday, October 12, 2013 2 comments
Top 10 Bodybuilding Tips for Beginners
So, you finally decided to work out. You are probably inspired, have a lot of enthusiasm and daydream about the hilarious way you’ll look in several months. If such kind of activity as bodybuilding is new for you, then you should know that here are some things that can make your workout easier and bringing faster results. There are some stumbling blocks in bodybuilding, which novice should know in order to keep the enthusiasm and not to leave it halfway.

What are those points the newbie should keep in mind about bodybuilding?

  1. Find your bodybuilding idol. It’s much easier to inspire yourself for long trainings when you constantly keep the eye on someone who has already achieved the high results. So, pick a famous athlete, or simply someone who has inspired you for bodybuilding.

  1. Get the partner for your training. When you workout with your friend, it’s easier to stay motivated, as you support each other and share your achievement. Moreover, it’s just even more fun!

  1. Big thing started small. If these are your first days in the gym, don’t try to get the high result and carry the weigh as heavy as you can lift. These efforts are likely to end up an injury. Don’t overtrain, just pick the program together with your trainer and stick to it.


  1. Use the benefits of stretching. Even not beginners often underestimate how important the stretching is. The stretching lowers the level of soreness in your muscles after the heavy training. So, stretch after each workout during several minutes. It’s a good idea to stretch at home when you have spare time as well.

  1. Breathe right. The correct breathing technique will deliver the oxygen to the muscle cells, which will help you to build your muscle. The universal breathing rule for bodybuilding is, to breathe in when you lower the weigh and to breathe out when you lift it.


  1. Have a good night sleep. As nothing restores our organism better than a good sleep, allocate at least 7 hours a day to sleeping. This will help your muscles to recover faster and better.

  1. Pick a good diet. For the body builders, the diet is far the most important part of their training. If you don’t have the balanced nutrition, your muscles grow slower. It’s essential to eat before and after the training, and the nourishing should be rich in proteins and carbohydrates.

  1. Take a rest – at least for one day between the workouts. This will reduce the level of soreness the beginners experience, and won’t let you feel overtired.

  1. Maintain a good posture. Always control if you stand still while exercising. Keeping the correct posture will help you to prevent the injuries.

  1. Drink enough water. Drink it, even you don’t feel the thirst. You need to keep the hydrating levels while training. If you drink enough water, it will help you to reduce the level of fatigue. 
This a guest post from :
About the author: Paul Smith is a versatile writer. His articles cover lots of various topics, include business, health and nutrition, keeping fit and traveling. He also is a writer for the best resume writing service. Paul can be contacted at Google+

Do you have more tips for Beginners too ? share with us your opinion 

How Much Water Do I Need to Drink Every Day?

Posted by Unknown Sunday, June 23, 2013 0 comments

Yes, you can actually die from drinking too much water.
As early as 1601, Tycho Brahe (an early astronomer) was thought to have died from straining his bladder. It had been said that to leave the banquet before it concluded would be the height of bad manners, and so he remained, and that his bladder, stretched to its limit, developed an infection which he later died of. Later evidence suggested this might not be the case.

There are several other notorious cases in which infants, runners and a fraternity hazing lead to deaths from water intoxication.
While this is another sad story, it's clear that for many years, Americans have been told by the media and doctors that we are dehydrated. We need to drink more water!

Many times such things lead to scare tactic websites and total confusion. Which is why I think the following chart may help you to SAFELY determine how much water you need to stay properly hydrated for your activity without over consumption.

* this chart is meant to be a guide not an absolute *

This chart is courtesy of the ISSA www.issaonline.com
Recommended Water Intake: Step 1 Select an appropriate need factor. Need Factors

0.5 -- Sedentary no sports or training
0.6 -- Jogger or light fitness training
0.7 -- Sports participation or moderate training 3 times a week
0.8 -- Moderate daily weight training or aerobic training 0.9 -- Heavy weight training daily
1.0 -- Heavy weight training daily plus sports training or "2-a-day" training

Step 2 Multiply weight (in pounds) by the appropriate need factor to arrive at the recommended water intake in ounces per day.

Example 1 120 pounds x 0.6 = 72 ounces per day
Example 2 200 pounds x 0.7 =140 ounces per day

We recommend that you drink water eight to twelve times per day.

Example 1 72 ounces per day divided by 10 glasses = 7.2 ounces per glass
Example 2 140 ounces per day divided by 12 glasses = 11.7 ounces per glass

What’s Better? Free Weights Or Machines?

Posted by Unknown Sunday, May 19, 2013 2 comments
What’s Better? Free Weights Or Machines?

Most everybody asks this question. Either the first time they walk into a gym and see the selections or at some point they wonder if the bench press machine is better than the regular flat bench press with free weights.

I was a machine person for quite some time…then it hit me! Why not incorporate a little bit of both! That?s right… there?s not some rule that says if you use a machine you will never get the results you want. And there?s no rule that says you must only use free weights.

12 Secrets for gaining mass

Posted by Unknown Sunday, May 5, 2013 2 comments


If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing.

Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.)

Eat According to your metabolic type, "the metabolic typing diet"

Lift mainly in the 8-12 rep range

Your tempos should range from 3-1-3 to 4-1-4 and no more

You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone.

Don't lift longer than 45 min per workout, less at a higher intensity equals more.

This would be different if you were on pro-hormones or juice, because of the recover time.

You shouldn't be performing any cardio

Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight.

Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym.

Though follow science it can do way more for you than just taking some pill.

Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now.  And if they don't get you results fire them immediately

Words of wisdom

work harder

Less is more

Scott White

Personal Power Training


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How to Design Workouts to Build Muscle

Posted by Unknown Wednesday, March 6, 2013 4 comments
How to Design Workouts to Build Muscle


When it comes to the best workouts to build muscle, a majority of the people have no idea where to start. Their completely lost. They default to two basic routines. Basically, they will either go to the gym and do variations of bicep curls all day or stay at home and try to do sit-ups and crunches all day.
This is because there is so much confusion and chaos out there (and misinformation) that most people have really don’t know what it really takes to build muscle. As a result, they are stuck with just trying to do all the things that they see on TV or in the magazines.
This is not only a big mistake but it can lead to years in the gym with little (if any) real results. You want to build muscle. You want to get bigger and more defined. I know this because I get tons of questions about workouts to build muscle. I’m going to address some of the most common (and most important ones) here and now…

What Should I be Doing in the Gym?

Unless you are a bodybuilder, the best and most efficient workouts to build muscle are those that incorporate multiple muscle groups and will allow you to lift more weights. The focus should always be progression. This means that you want to be lifting more weight (or do an extra rep or two) compared to your last workout. This will only happen if you push yourself to newer levels and this happens the most with compound lifts.

What are “Compound Lifts”?

Compound lifts are lifts that involve more than one joint, and, as a result, more than one muscle.
The best compound lifts to do are the squats, bench presses, dead lifts and the pull-ups. If you could only do 4 exercises, this would be the four I would choose. These exercises combined work nearly every muscle in your body. They also allow you to lift heavier weights.


There’s an old saying that says, If you want to get big, you have to lift big.” These lifts allow you to lift the most weight, period. If you can bicep curl more than you bench press, then 1.) you are kind of a freak, and 2.) you aren’t building serious muscle.
Period.
You will only build muscle if you list heavier weights. Compound lifts will allow you to do that.

How Often Should I Lift Weights?

One of the best (and most overlooked) ways to build muscle is ensure that you are getting enough rest. You can have the best muscle building workouts on earth, but if you don’t get enough rest, you won’t grow.
For most people just starting out, a workout schedule of Monday, Wednesday, Friday works well. And if you split your body into two halves, upper body and lower body, you can optimize your workouts and your rest. Alternate between you upper body and lower body every other workout. So in week 1, you would do an upper body workout on Monday and Friday, and a lower body workout on Wednesday. In week 2, your upper body workout would be on Wednesday, and your lower body workout would be on Monday and Friday.
Again, the focus should be that you are able to lift more weights compared to your last workout and this will only happen if you are able to rest enough to allow your muscles to grow bigger and stronger.
As an aside, don’t neglect those lower body workouts. Working the larger muscles also helps your body produce the hormones necessary to trigger muscle growth… and there are none bigger than the ones found in your lower body. This is why squats are one of my favorite exercises.

How Many Sets and Reps Should I Do During Workouts to Build Muscle?

This is a common question. If you are just starting out, I suggest going with one warm up set and then 3 sets of 8 to 12 reps.
An example lower body workout might include squats, leg extensions, and leg curls. Each one would be done using the above set and rep scheme: 1 warm up set, and then 3 sets of 8 to 12 reps. When you can do 12 reps at a given weight, increase the weight.
If you are able to implement compound lifts into your workouts to build muscle and get sufficient rest, you will definitely start to feel stronger and look better in no time.
Questions? Comments? Leave them in the comments section below!

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