| Archive for February, 2010February 23rd, 2010 by Joe In a society that is demonstrating a growing interest and perspective on health and well being lifestyles realizing what exactly constitutes physical fitness can be an interesting question. Undoubtedly, incorporating aerobic exercise into one’s daily or bi-daily routine can produce tremendous benefits to your health and finding a routine that will work for you is extremely important. This is where determining your own level of fitness and your personal needs comes into great importance. Physical fitness is generally considered in at least two different ways. It can look at an overall body fat index and determine the relative fitness level from based on that percentage. You can also determine someone’s general level of fitness by conducting a cardiovascular stress test. The basic idea behind this is to elevate one’s heart level to a particular rate and then determine the recovery rate at which the individual’s heart returns to its standard, sometimes referring to an at rest, beat rate. This basic definition has already incorporated important terms and phrases that are extremely important in determining one’s physical fitness level as well as in improving or maintaining it. The heart’s recovery rate is a calculation of heartbeats per minute that occur between one and two minutes after the extreme activity is complete in comparison to what it was at the point of quitting. The rate at which one raises their heartbeats per minute is also important. There are maximum and target heart rates that are typically sought during exercise and they are based on one’s age and sometimes-other health aspect. It is always accepted that the quicker a heart recovers, or slows down, after being elevated the healthier it and the person is. What is generally accepted is that a twenty beat drop in the first minute after ceasing an exercise activity is representative of a heart in a relatively healthy state. One of the things many people notice after beginning a new work out routine is a reduction in recovery time for their heart rate. This is a satisfying demonstration of the benefits incurred by exercise. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 19th, 2010 by Joe Most of us understand that protein is very necessary for good health, but we might not understand exactly why. In order to know why protein is necessary, it’s probably helpful to look at how the body produces and processes amino acids. Inside the body, we make non essential amino acids. When we eat food that are high in amino acids, food like fish, other meats, eggs, and milk, they combine with the non essential amino acids in the body to make a perfect combination. It’s clear that we’re programmed to eat this way, and it’s rather interesting to see how it actually works, like two partners coming together in a dance. We can see how the body creates protein, but we may not understand why. Protein is the necessary element to promote growth in the muscles, skin, and brain. This is what helps the body to repair itself. We are always in a constant act of creation, where old cells die off and new ones come to life, and a healthy body can move through this process very easily. To keep the system going, we need to continue to eat protein. People generally think about muscle growth here, but it’s very important to remember that a lot of the body’s systems are affected by protein. Just as some athletes will want to load up on protein before physical exertion, there are brainy people who load up before an exam, or a project where they need all their senses. Everyone needs protein, essentially. It is one of the great building blocks of the body. We get protein through the foods mentioned above, but there are also ways of getting protein without consuming animal products. Here it is a good idea to have some knowledge of how food combining works. For example, rice and beans form a perfect bond, and when eaten together, it’s a protein as complete and as useable as a hunk of meat or cheese. It’s necessary to know how to get enough protein, but it’s also necessary to know what is too much. An excess of what the body needs, above 46 and 56 grams for women and men, respectively, and the protein-rich foods turn to fat. Avoiding fanaticism, then, is the best way to go, while being conscious of getting the building blocks of life working in your own bloodstream. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 18th, 2010 by Joe Bodybuilding is something that some people do for life, and others just try it out when they’re young. For teenagers, it has come to be something of a rite of passage. We learn facts about muscles in health class, and then we put these to the test in gym class. For some, this is a great way to learn, and also to keep in shape, developing the muscles along with the mind. For others, it can be a rather traumatic event where an underdeveloped body gets exposed publicly, in a forum where weakness is something that’s openly mocked. For still others, it’s the only hope for expressing a talent or an ability. In the best of circumstances, of course, there is a balance, and the body and the mind can work together for health and for good decisions. Bodybuilding is an excellent form of exercise, meditation, and a means to improve a self-image. Noncompetitive bodybuilding, particularly, is a way for someone to get in touch with the athletic self without fear of humiliation, or having to worry about looking good in front of all your friends. It works by tearing down and building up the muscle, and when you can find a good regimen, the results can start showing very quickly. This can be quite a boost to the confidence of a young person, and can lead into other problems if not checked. By the same token, bodybuilders also experience the runner’s high, where endorphins are released to fight the physical pain, and this can also be addictive. In itself, addiction to exercise is not necessarily a bad thing. It can be seen as something similar to addiction to food and to sleep, and therefore can be enormously healthy. For some athletes who do it competitively, it can be tempting to cross over into the realm of steroids. Steroids boost the body’s output of testosterone, the male hormone that promotes muscle growth, along with other “masculine” traits, like aggression and paranoia. They are very addictive, and long term uses of steroids can lead to severe physical problems. There are many reasons why they are banned in professional sports, beginning with the unfair advantage, and ending with severe health problems. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 17th, 2010 by Joe For those watching their health and nutritional intake, many questions arise about when is the best time to take vitamins. The answer for the most part, is simply when it is most convenient. The key is the routine of it all, in taking them around the same time each day so that one’s body will receive the full benefits. Some vitamins and supplements are sustained release, while others may need to be taken throughout the day in smaller milligrams. Another question arises as to whether it is better to take these vitamins and supplements on a full or on an empty stomach. Again, there are exceptions to this, but for the most part it does not matter if they are taken before or after meals, for the most part it is a personal preference. However it is best to check the recommendations on the bottle. For some people, the vitamin B supplements can cause their stomachs to feel a bit upset. If this is the case, then simply take them on a full stomach. Calcium supplements are recommended to be taken just after a meal, while it is advised to take iron supplements on an empty stomach. Iron that is part of a simply multi-vitamin and supplement routine is not such an issue, but for those treating anemia it has been recommended that absorption will occur more thoroughly when taken on that empty belly. Vitamins should never be taken with alcohol, as for the most part it just simply negates the benefits of the vitamins and supplements in the first place. For those needing to add Hydrochloric acid supplements, these should be taken just at the beginning of the meal, as they help with digestion. Vitamins and supplements are just that…they are meant to be supplemental additions for the nutrients people get from just simply eating food, and they should never be used in place of a healthy and well-rounded diet. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 16th, 2010 by Joe Steroid use in professional sports is cheating and illegal. The reason is because steroids and other similar performance enhancing drugs, gives the athletes an unfair advantage over other athlete working through their own efforts. Despite the drug being illegal, it hasn’t stopped any of the athletes from taking steroids, just so they can improve their game. Many athletes believe that they could get away with using steroids, but once they were caught, their athlete careers were over. Marion Jones was a world champion in field and track. She held many records and won several medals. Her most significant win was the five metals she won in the 2000 Summer Olympics. Marion was stripped of all of her medals and prizes, when in 2007, after her name was on the BALCO list that supplied anabolic steroids. She was also convicted of perjury when she testified in two trials that she never used steroids. She ended up serving 6 months in jail in 2008. Tim Montgomery, was also implicated in the BALCO scandal. He was a former athlete in the US Olympics in the field and track team. He was a former partner of Marion Jones. He was banned for two years and he finally had to retire from sports. Barry Bonds, one of the greatest players in the entire history of baseball with 762 home runs to his name, found that all of his achievements were overshadowed by the rumor he uses steroids. He too became a central figure in the BALCO scandal. He also lied about it during the Grand Jury. Barry Bonds was not re-signed to the San Francisco Giants and became a free agent. So far he has had no activity in professional baseball. Ken Caminiti, who played for the Atlanta Braves and who won 3 Golden Gloves and was the 1996 MVP, was the first to admit to using steroids. This admission led to Congressional inquiries concerning the use of performance enhancers for baseball players. We in the sports industry hope that all the people who want to become the best in their field, do it the right way and not by cheating and certainly not by using steroids. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 15th, 2010 by Joe Bodybuilders and weight lifters alike find it true that in order to keep the protein in their diets and to maintain and build on large muscle mass, which is important to their respective sport, that they need to consume 2.0 grams of protein intake per body weight. The formula to get just how much protein intake is necessary per day, divide 2.0 by the body weight. For example: body weight is 160, take 160 and divide by 2.0, which equals 80. An intake of 80 grams of protein is necessary for any serious bodybuilder. Eggs are a good source for low-cost and high-quality protein. Eggs provide 5.5 grams of protein and has only 68 calories. All humans are built from protein, we rely on animal and vegetable protein for a good supply of amino acids, which then is transformed and rearranged into nitrogen in order to create the correct pattern of amino acids our bodies require to stay fit and healthy. Protein is also found in fish, meat, milk, beans and in soy products, like tofu. There is a less amount of protein in grains and nuts. While protein requirements for adult males who are extremely athletic is 2.0 to 2.2 grams per kilograms of body weight per day, much less can be consumed for men with only a moderate workout routine. Egg protein gets 1.3 grams of protein per hour transported to the blood and get assimilated into muscle and other tissue for repair and for rebuilding. Eggs are considered a slow acting protein compared to Whey isolate, which get 8 to 10 grams of protein per hour or Casein isolate, which offers 6.1 grams per hour. But, there’s really no evidence that all the variations make any difference to building muscle over the long term, however, Whey has shown a bit of an advantage in the short term studies. Interestingly, the information gleaned from the numbers listed, is that with only an average protein absorption of 7 grams per hour, it’s theorized that the absorption is limited to about 168 grams every day. If this is accurate, it makes it entirely unnecessary to have an intake of anything over 200 grams of protein per day. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 12th, 2010 by Joe Reading the sports news these days, we are constantly bombarded with news of top notch athletes being exposed for using illegal steroids. Steroid use involves huge costs, legal issues and above all, potential health problems. With such risks, you wonder why anyone would be tempted to go this route. Medical researchers have gained a new understanding of how the human body builds muscle and endurance. They are developing safe and legal substances which can increase the body’s ability to build muscle, without the health risks associated with steroids. Read more…. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 10th, 2010 by Joe Amino acids are chemical compounds arranged in chains, and these chains are what make proteins. The body requires a balance of all twenty-two amino acids in order to function in a proper and a healthy manner. Nitrogen, oxygen, hydrogen and carbon combine to form the various structures of the different kinds of proteins. Each form of protein provides a differentfunction and performs a different role in the body. There are two kinds of amino acids, essential and non essential. Fourteen of the twenty-two total amino acids are non-essential. This means that the body can manufacture these on its own and they are not required in the diet. The eight essential amino acids must be provided in the diet, as the body is incapable of producing them. It is necessary for the body to remain healthy by deriving these amino acids from a variety of food and proteins. There are also two kinds of protein, incomplete and complete. Incomplete proteins are those that are lacking in some of the essential amino acids. These are foods such as nuts, grains, vegetables and fruit. They can be made into meals by combining a few of these, such as beans and rice. Complete proteins are found in foods such as dairy products, fish, poultry, and meat. These are proteins that do contain all eight of the essential amino acids. Protein is essential for the repair of the cells of the body, and for growth, so it is vital that children have a diet that is rich in protein. Protein also ensures the body’s ability to produce antibodies, necessary in maintaining health and fighting off infections. Protein is necessary for the building of muscle tissue, so those who have an extremely active lifestyle should be certain to have enough protein in their diets. And just as well, as long as one gives attention to the leaner meats and the low fat dairy products, upping the protein in the diet can result in the loss of extra pounds. Protein is one of the most important elements of maintaining the overall health and wellness of the human body. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 9th, 2010 by Joe Having a long and healthy life means having a physically fit body. There are important reasons why it’s good for adults and children alike to be physically fit and should incorporated into their daily activities some physical activities. By doing regular physical activities, we will reduce chances of an early death and will reduces the chance to acquire such disease’s as heart diseases and diabetes. Plus, any physical activity helps with mental facilities and aids in keeping a sharp mind. Physical activities have been proven to enhance brain function, which helps in the prevention of dementia and Alzheimer’s disease. Regular physical activities will aid with getting sick less often and will strengthen the immune system. There are many studies showing that people who were lean, but not physically fit, have twice the risk of early death compared to people that were lean and physically fit. But, it is not necessary for a person who is physically fit to have a lean body, rather, people should have strong body endurance, along with muscle strength and cardiovascular fitness. Exercising on a regularly basis will increase strength and stamina. It will help with inducing a higher release of endorphins, which in turn creates a good mood; a physically fit body is always accompanied with a satisfied and happy state of mind. Feelings of anger, anxiety, depression and loneliness dissolve during a workout routine or during any physical activity. Bones will be maintained and kept strong, weight bearing activities, such as walking or running can drastically reduce the risk of osteoporosis and these same activities will reduce lower back pain by strengthening the muscles in the lower back and in the abdominal muscle’s. It’s a false assumption that with any physical activity, energy will be lost, the exact opposite is true, regular exercise increase energy and will make life easier to handle because you’ll have more energy to take on what life can throw at us everyday. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 8th, 2010 by Joe Many people in current times are choosing to go with a diet that is rich in protein. Some chose to do so as they are working out and building muscle mass, while others are eating mainly protein in order to lose fat and keep a lean physique. This kind of high protein diet has proven to be the best diet for many people, even though they may have different desired results, and even though they have different body types. There are just a few small alterations to the diet depending on one’s own personal goal, but in all this is a diet that is highly effective for a couple different reasons. For those wishing to build muscle, the body simply needs a lot of protein, as the main building block for muscle is just that, protein. Without enough protein in a body builders diet, the muscle mass will just not form. Muscles get broken down during strenuous workouts and the protein will help the body to repair and rebuild that muscle tissue. Protein diets will also help those wishing to lose the fat but keep the muscle. Foods rich in protein are also more likely to be those low in calories and the key to losing the fat, is in decreasing one’s caloric intake. Foods that are low in fat but high in protein include beans, egg whites, all fish, nuts, chicken and lean cuts of beef. It is recommended that a high protein diet must consist of one gram of protein for each pound, however there are benefits to increasing that amount of protein taken in daily. Some people find that adding protein supplements to their diets will help to ensure that they are getting all that they need. The perfect solution for adding extra protein comes in the form of either nutritional bars or powdered form that can be added into juice, milk, soy milk, and fresh fruits and vegetables for a tasty and quick shake in the morning. This is a diet that has helped many people reach their goals, be those goals of a buff and ripped body, to goals of simply shedding a few extra, unwanted pounds. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 5th, 2010 by Joe In the quest for a perfect body, we always forget to take care of ourselves along the way. It’s an interesting paradox, and may be one that’s particularly peculiar to our time. We want to have the appearance of looking healthy, but there are so many different sources now that indicate that what we think of as healthy is simply not. There have been times throughout history where the shapes we’re seeing now have been in vogue, and it’s important to note that this is nothing permanent. What we think of now as beautiful will certainly change by the time the next generation comes of age. Looking at examples of how beauty is perceived across cultures and time can be enormously fascinating, and offer great insights into how we think about beauty at different moments, and why. Shaved heads have been very popular in many different ages, and almost always seem to be related to a balding member of the royal class. The subjects makes themselves look like him in order to either mimic him because he is in an enviable position, or perhaps it’s to make him feel better about his own appearance. There are also many significant instances where near-obesity was very popular because it reflected the ruling class, and signified a person who was able to get everything they wanted. These all suggest that beauty and health are rarely based on any actual physical indications. Even the so-called perfect six-pack abs are not entirely healthy, although they look nice right now. This is perhaps why some people will take vitamin supplements without looking very deeply into it. There are many places where you can take massive amounts of vitamins that the body cannot possibly process, and this can take a toll on the metabolism. For some, having the side effect of sleepiness is worth the benefit of feeling as though they are following the right prescription for the perfect body. In the core, it’s always necessary to decide what is healthy based less on appearance, and more simply on that feeling of being in good health. So, yes, supplements can certainly make you sleepy, and it’s very important to keep in mind what’s happening in the body. Drowsiness is a natural occurrence, of course, when it’s brought on naturally, but if it’s a result of something you put into your body, it’s best to examine what’s happening on the inside as well. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System February 5th, 2010 by Joe When beginning a new exercise workout or body building program a common question is related to how to improve, adjust or completely alter one’s diet and corresponding eating habits. The answer to this important question is directly related to the questioner’s lifestyle, fitness level and eating habits prior to beginning the program. There are also other factors to be taken into consideration and some of these are potential weight loss needs that should occur either with or prior to the muscle building and usually this will take place in conjunction with the bodybuilding. In addition possible and existing medical conditions can be an important consideration. It is also important to consider your desired goals with the workout routines and dietary aspects. Protein is an essential component of muscle building and is generally recommended for any routine that is likely to increase your muscle mass. In a situation where aesthetic and even competitive muscle building is sought after then the individual’s personal diet takes on an even greater importance and should be considered an essential aspect of your program. Athletes in general are encouraged to consume protein based on specific phases of their program and at what times muscle building and repair is likely to occur. Depending on the sport or athletic program, carbohydrates can also play an important role for some athletes, particularly when major endurance elements play a role in the sport. Extreme aerobic physical activities also consume large amounts of carbohydrates. All of these aspects can be considered with an individual’s plan or intention, however it should be noted that bodybuilding is predominantly muscle mass oriented and high protein specific diets are normal. If one consumes more protein than what is actually needed there is little chance that it will harm them, though once again it is important to consider other possible medical conditions such as diabetes and kidney issues. And excessive amounts of protein are generally not recommended. It is almost always recommended to gain the services of a personal trainer and consult with one’s physician when making major physical changes. This is less important with a healthy active adult, though there are many things to consider, such as the different compositions of various protein sources that support the theory anyone would benefit from professional consultation when designing a personal bodybuilding program. Ads How to Build Muscle – The Nonsense Hardgainer Guide To Bodybuilding 7 Minute Muscle – Build More Muscle In Just Minutes! Tom Venuto’s Burn The Fat Feed the Muscle How To Build Muscle and Gain Weight Fast – Top Mass Building System | |
