You know about carbs, proteins and fats. You know about BMR and your optimal daily calorie count. You’ve been weight lifting for a while, eating properly and noticing the improvement in your strength and your physique. Now it’s time to take your nutritional knowledge to the next level.
Below is some great information for the advanced weight lifter, plus some great tips to try if you find that your gains have stalled.
Are You Eating Five to Eight Meals a Day?
If you’re not, you should be. Providing your body with a constant supply of nutrition throughout the day can make a huge difference in how fast you gain muscle or how fast you burn fat. A typical recommended meal schedule is as follows:
2. Mid-morning snack
4. Mid-afternoon snack
5. Pre-workout snack
6. Post-workout snack
8. Bedtime snack
On non-workout days, you could eliminate the pre- and post-workout snacks, and add another snack between dinner and bedtime.
Are You Watching the Glycemic Index of your Carbohydrates?
The glycemic index (or GI) of foods indicates how quickly your body absorbs the carbohydrates and raises your blood sugar level. It is optimal to keep your blood sugar level even or moving slowly – large spikes are to be avoided. The GI of a food is represented by a number from 1 to over 100. The lower the number, the slower your body coverts the carb to sugar and thus the better it is for your blood sugar level. It is recommended that weight lifters focus on foods that have a low GI.
Some great foods with low GI are cherries, pears, sweet potatoes, peanuts, bean sprouts and apples. Foods to be avoided for their high GI value are raisins, baked potatoes, white rice and watermelon. Use a nutrition guide on the internet to lookup the glycemic values of the foods in your diet.
Are You Getting Enough Fiber?
When computing a weight lifter’s dietary requirements, fiber is usually, sadly, omitted from this list. A diet that contains at least 25 grams of fiber every day can greatly increase your overall health by helping your body eliminate fat and other wastes so as to keep your colon clean. Revisit your diet and find the fiber values of the foods you are eating. If you’re not getting 25 grams or more, consider taking a fiber supplement to make up the difference.
Are You Taking an Antioxidant Supplement?
This isn’t Chemistry 101, so let’s not get bogged down in the super-science here. The quick and dirty story is this: free radicals can cause damage to your body on the cellular level, and this damage accumulates over time. Free radicals can occur naturally, but their production can be stimulated by cigarette smoke, pollution and even some herbicides. Your body can eliminate these free radicals as long as sufficient antioxidants are present. If you’re eating a balanced diet including fruits and vegetables, you are most likely consuming a fair amount of antioxidants. If you don’t want to pay money for another supplement, try including foods in your weight lifting diet that are especially rich in antioxidants, such as strawberries, blueberries, roasted peanuts (roasted peanut have significantly more antioxidant content then raw), spinach, soybeans and oats.
Once your weight lifting diet has been dialled in and you are eating everything in the right amount and at the right time, your body will be running and peak efficiency and your gains will skyrocket. Proper nutrition and supplementation is the most complicated area in the subject of weight lifting. Never stop learning!…
It is proved that we get our necessary energy and stamina from liquid vitamins. It is not necessary for liquid vitamins to be expensive. Liquid nutritionals are available in lots in fresh fruit and vegetable juice. It is essential that both fruits and vegetables have to be mixed in the right combination to get the required nutrition for our body. Research shows that the effect of liquid nutrition supplement on our body is amazing as our body gets recharged immediately after the intake of liquid nutrition supplements.
Liquid vitamin supplements can be in the form of an enriched drink. They are basically thick like milk and are available easily in the market. Drinks are available in different flavors. This is also available in powder form which has to be mixed either with milk or water. It is proved that liquid nutrition gets digested easily so that the vitamins and minerals found in the liquid nutrition are absorbed at a faster rate.
Liquid nutritional supplements are beneficial for those people who are not getting the right amount of nutrition from their regular food. For those having medical conditions like chemotherapy find it difficult to consume solid food, so it is not only easy to drink liquid nutrition but also it supplies the necessary vitamins and minerals for the body. Some may have sensitive throat which gets affected often. In such situation it will be difficult for them to consume food. At such situation liquid nutrition will be of great help as it helps them to get the required nutrition for their body.
Liquid nutritionals can be incorporated in our daily diet so that our body gets the right amount of vitamins on a daily basis. Liquid nutrition is very essential for those people who are undergoing certain treatment or in the stage of combating a disease.…
Losing fat and unwanted weight need not be a boring chore if you know how. In fact, it can be “stupidly simple”. If you have been depriving yourself of all your favorite foods and forcing yourself to work long, hard hours at the gym every other day, then it is time to rethink your strategy. You need to feel good doing what you do and the best way is to keep things simple.
Here are some simple ways for you to burn more fat and lose more weight:-
1. Get hydrated – drink more water
Water is the essence of life. Without h2o, the chemical name for water, life ceases. But in what way is water related to losing weight? The answer will surprise you. When you don’t drink enough water, you get thirsty. But your brain finds it hard to differentiate between thirst and hunger and you will get the impulse to over eat!
This theory was supported by a study by Dr. Brenda Davy, associate professor of human nutrition, foods and exercise at Virginia Tech. It showed that people who drank two glasses of water 20 to 30 minutes before every meal lost weight more quickly initially and lost significantly more weight than those who didn’t.
Water also raises your metabolic rate. This is excellent for faster fat burning. You can also detoxify your body with water. As you know, the food you eat contains lots of by products called toxins. These are harmful to your health and can even retain fat and other substances in your body. Detoxification helps remove unwanted toxins, waste and fat from your body!
2. Don’t stay hungry
Even though the late Steve Jobs had said in one of his famous speeches – “Stay hungry, stay foolish”, this advice does not apply to losing fat and weight. Here’s why: hunger results in binging and over eating which results in unwanted fat accumulation.
So you should always eat foods that can keep you full for a longer time. Food that have a high fiber content can do just that for you. you must include foods such as lentils, legumes, nuts, apples, peas, etc in your daily diet. These weight loss friendly foods not only suppress your hunger but also keep your digestive system functioning healthily.
3. Walk the talk
You don’t have to hit the gym three times a day in order to burn those unwanted fat. Incorporating walking (brisk is better) or climbing stairs into your daily routine will do just fine.
A very simple way to achieve this is to park your car a few blocks away from your office (if you drive) or alight at a bus stop further away from your home or office. This will literally force you to walk and burn those extra kilos while you enjoy the scenery.
In addition, you can also take the stairs instead of taking the lift. Climbing is also a good way to burn off extra fat, just make sure the stairs are well ventilated and safe before you try this.
As you can see, you can lose weight and burn fat without having to put in hard hours at the gym and restricting yourself to a boring diet. This does not mean that you can go and eat like pig. No, I am not suggesting this. You do need to watch your diet and eat sensibly but remember that you don’t have to treat yourself like a prisoner.
Besides the above three pointers, you may also want to supplement your diet with herbal fat burning supplements because these can help you burn fat even more efficiently. You can find some useful recommendations and free resources in my author box below.…
As with every industry, the beauty industry is no different with trends – they catch on. One product begins the trend and as competitors see the popularity they jump on the bandwagon so to speak. Usually, we start seeing the trends approximately 3 years after the first “hero” product is introduced. Here are some of the beauty trends that we have been following for the past year and what you will expect to see in weeks, months or within the year on your beauty counter.
Skin Care: Argan Oil
Argan oil has taken the leap from hair care, most of us know this oil as part of the formulation of treatments for the hair. Argan Oil is rich in Omega 6 which is composed of linoleum and oleic acids which add moisture and softness to hair; vitamin E antioxidant; vitamin A which has many derivatives that reduce wrinkles, increase collagen, increases skin thickness, and increases hydration. Because of the antioxidants in Argan Oil it is now making its way into skin care.
Nail Care: Top Coat Effects
There are only so many colours that can be introduced as a nail colour company. Now, companies are hedging their bets that a celebrity will entice you to purchase that new colour but that’s not the new trend. The new trend is the designs that can happen with a top coat. Crackle top coats that dry to leave a “leopard” like print on your nails are gaining popularity and have begun to make the leap to the mainstream. This trend brings the art of nail design, without the pro, into your home.
Scalp Care: Scrubs
A long neglected part of our bodies, the scalp is seeing some overdue attention. Like the rest of our skin the scalp can experience some of the same conditions. Oily or dry scalp can lead to unhealthy hair. A dry scalp leads to flaky itchy scalp and an oil scalp can have flakes as well (which are thicker and oilier than a dry scalp). These conditions can lead to hair thats thin, weak or greasy hair.
Hair Care: Powders
Unlike, how powders were used in 18th century [for mainly adding colour to wigs], today’s powders offer a plethora of benefits. Benefits from oil removal, to texturizing to volumizing.
Tools: Infusing Ingredients
Our tools have been just that in the past. A hair dryer, flatiron or water filter for that matter. The trend that we have seen becoming more mainstream is the infusion of product through these tools. Flatirons that infuse complexes containing ingredients to strengthen the hair and shower filter systems that infuse natural botanicals for healthy, soft hair and skin.…
So I have to exercise to lose weight? The real answer !
The only way to slim-down is to combine exercise with a nutritional program that works for you. It is best to eat foods that are protein-rich and combine them with natural vegetables that will help give you natural energy while maintaining muscle tone. So, any combination of protein and vegetables will work. The foods you must avoid are all sugars and starch. Now, if you must, only engage in eating brown sugar, brown rice, wheat pasta, and wheat only if you must.
You must combine healthy eating with an exercise program that works for you. Depending on your physical capabilities, you must choose the right exercise that will help you burn fat. The best way to lose weight and burn fat is to take in fewer calories than you burn while exercising. There are many different exercises to choose from and the key is to find the exercise combination that is right for you. For instance, you can combine a weight program with cardio. Personally, that is the combination that worked for me. At first, I started with more cardio than weights…probably 75%/25%. Then as I started to lose weight and reached my ideal weight, that ratio changed to 50%/50%. I now maintain myself with an even combination of weights and cardio coupled with healthy ‘s the only way folks!
Of course, there are many other exercises to choose from. Believe it or not, Yoga is one of the most fat-burning exercises you can it’s not just for women. The right combination for you will depend on what motivates you. It is O.K. to just walk as a form of exercising but you will not lose weight unless you burn more calories than you consume. That is the Secret. Find the right combination of exercise and nutrition that works for you. Remember, losing weight doesn’t happen overnight but if you lose just one pound a week, in a year, you could lose fifty pounds! Just find the right programs and commit to them.…
Recipes are used for making that special dish for the first time, enhancing a meal that you have made many times but now want to change, or for just adding to a marvelous collection of ideas for meals for the future.
A recipe can consist of only two ingredients or so many you cannot even fit them on your countertop. It can be as simple as simply stirring, or very complex, like dredging in flour, then dipping into a beaten egg, then covering with bread crumbs, quick-frying and then finally baking the port chop. Yes, for a simple port chop. But many times you will find that the more effort you put forth in preparing the meal, the better it tastes in the end.
Most cooks have several very important ingredients that are put in almost every dinner recipe they make. These may be onions and garlic. Or perhaps herbs like thyme and basil, or a combination of Italian seasonings. This same cook may also have ingredients in the cupboard that he or she bought for one special meal on an occasion, and it has been sitting in that cupboard ever since. This might be liquid smoke, or fenugreek.
Perhaps the greatest experiments with recipes are those from other countries. You can try something Greek, like moussaka, or Italian, like lasagna, or East Indian, like lamb korma, or Mexican, like carne asada tacos.
You will find that the main difference between the different ones of various countries is the spices they use. In Greece, they use a lot of cinnamon on their meat to sweeten it up. Italians like their tomato sauced spiced up with oregano, basil, and thyme, among other spices. In India, the use of turmeric, cumin and coriander go far. Mexicans use a lot of cayenne and chili powder. And the list goes on.
You will discover that the joy of collecting recipes will easily take over your book shelves. You will have recipe books on fish, steak, potatoes, desserts, casserole dishes, meatless meals, poultry, crepes, Christmas, and wok cooking, to name a few. Then there are the recipe magazines that will overwhelm you. And do not forget about the recipes you cut out from the newspaper, because you know you are going to try them some day.
You can stumble on collections in thrift shops. These are from clubs that people were members of and received them monthly and put them in binders. Or you will run across other types of collections that resemble a set of encyclopedias. There are annual collection recipe books for the year. And you would not want to pas up some of those really old cook books. They usually have a couple of really great classic formulas that you thought you would never find. Then there is the kind of collection that can drive a cook crazy, when they put them all in the index box. The best thing about these 4×6 inch cards is that you do not have to mess with a book closing on you while cooking.
Yes, you can collect recipes your whole life, fill an entire room with recipes. But the best cooks in the world do not even use them.…
Many men do not have a routine that helps them deal with their mane and some even have unkempt tresses which make them look bad. Women on the other hand really try to have a presentable look, especially when it comes to their locks. Unknown to many people, there are men’s hair care tips which can be used by the average male who wants to look sharp.
The first thing a man can do to his tresses is to keep them clean. Some men may fail to keep their lock clean as they do not wash frequently. It is advisable to wash one’s tresses at least three times a week. This will remove any dust or accumulated oils from the head and give one a fresh look.
It is also important to use lukewarm or cold water when cleaning your locks. Hot water robs the tresses of important nutrients and contributes to a dried scalp. This also makes the locks weak and may result in loss of tresses. Using a good shampoo will always be an added advantage for your head as it will provide nutrients to your scalp as well as clean it.
Choosing the best style for your head will enable you to maintain a good image. Most males do not have any particular hairstyles and this makes it difficult for them to maintain a good look. It is advisable to visit a barber who can help you and advise you on what style would best suit you. When choosing a hairstyle, you must pick something that will not trouble you and you will manage easily.
After washing the tresses, then it is best not to rub it using a towel. This causes breakages and damages it resulting to loss of locks. You should use a blow drier which is lowly heated or let the tresses dry by themselves. Caution must be taken when using heated appliances. These may cause excessive drying of the tresses and cause irreparable damage and loss.
Men also need to get scalp massages so as to enhance growth of tresses. This will also help in dealing with the dandruff problems. The dandruff can also be dealt with by washing tresses and using the anti dandruff products.
By wearing hats and caps during very sunny weathers, men will be able to protect their tresses from damage and drying which occurs when there is too much heat. This also causes lots of sweating. During the hot weather it is recommended that they wash their scalps at least once daily.
Besides all the above, the most essential men’s hair care tips is that regarding the diet. The food that one takes largely contributes to the growth of the tresses and it is recommended that all the men eat balanced diets which can provide nutrients to their tresses. High water in take will also create a balance in the body nutrients and it is recommended for healthy tresses. Remember that the tresses are not just about women. Even men require to be conscious about their image and this includes how their heads look.…