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Advanced Nutrition for Weight Lifters

Nutrition
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:
1. Breakfast
2. Mid-morning snack
3. Lunch
4. Mid-afternoon snack
5. Pre-workout snack
6. Post-workout snack
7. Dinner
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!…

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If You Need Tips to Losing Weight Fast Then You’ll Find What You Need Here

Because of the fact that there are so many men and women in the United States alone who are overweight, it would make sense that there are so many of them looking for the best methods and tips to losing weight fast. People are trying to lose weight by using both diets and exercises, but they are still not seeing the results that they want.
Because of this fact, there are a ton of different diet programs and methods that are created to help people burn fat, and the sad thing is that a lot of these newly created weight loss products are not helping people see the results they want.
There really are hundreds of different weight loss websites, there are millions of different weight loss articles and books around the world that have a time of helpful tips and methods to help a person burn fat, but the unfortunate thing is that whenever we come across one of these weight loss products that can possibly help us lose weight we always get skeptical and take them for granted and we go another year with the same body that we hate to be trapped.
Burning off fat and weight is very simple and easy because all you have to do is stick to a healthy diet and know your daily calorie intake to lose weight. You also need to get started on exercise workouts that help to speed up your metabolism. When it comes to losing weight, what you should be focused on is consuming less calories than what you are burning through the exercises you’re doing every day.
You have to be focused on eating less and working out more often. In my opinion, knowing how to count calories so that you know your daily caloric intake is the most important aspect to help a person lose weight. You need to know the correct amount of calories you should be consuming every day to create a high calorie deficit to lose weight.
You need to realize that if you aren’t a very active person on a daily basis then you should be eating less calories, and if you exercise very often every day then you should be consuming more calories. The body’s metabolism usually stays the same because it simply needs the calories to move the blood through your body, it needs calories to speed up the production and repairing of cells, and it also needs calories to help develop muscle and sustain it.
Muscle tissue burns a lot of calories which is why when you are lifting weights and building muscle, you are often hungry and want to eat. This is why it is important to eat a lot of fruits and vegetables that are high in fiber so that it helps to suppress hunger cravings to help yourself resist the urge to overeat.
The way that you create a good calorie deficit for weight loss is you simply burn more calories through exercising than what you are consuming through the diet meals that you are eating. These tips to losing weight fast will definitely help you finish your weight loss journey.…

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The Five Myths of Hair Care Routine

The trend of taking serious care for the crown area of the human head has been gradually becoming the most favorite aspect of the human beauty routines. From the cleansing of the hair, unique cutting to stylize it to suit individual taste, to coloring, straightening or getting a perm, people are investing more and more of their time, money and effort just to have the satisfaction by the end of the process that they have given their best. There are many myths circulating out there about the right hair care points that people gladly follow without a thought, so let’s debunk them.
Myth 1 – Excessive hair washing leads to dryness and hair loss. This is incorrect as the frequency of you washing your hair does not directly cause this. Suggestion may state that three times a week is enough, but naturally it depends on what your hair has been exposed to and your activities on a specific day. If your everyday working habits make you sweat and your hair gets all grimy and dirty, there is no reason why you should not shampoo today, just because you have shampooed yesterday. Add moisture to the hair by choosing the right shampoo for your hair type and texture to enhance the hair’s natural healthy shine.
Myth 2 – Use a different brand of shampoo alternately every month to avoid product tolerance. Hair has no ability to tell the difference or increase tolerance level to any product. Experts state that there is no harm in using the same shampoo every time month after month. Check if you love to use wax products on your hair for styling or if you have oily hair as you may need to use a clarifying shampoo to wash away the residues effectively.
Myth 3 – Use a conditioner to help repair split ends. The truth is no conditioner can correct or repair damaged hair. It is most likely to smoothen down the cuticle and makes the hair less frizzy-looking but it is not a cure for your split ends. Once split ends have developed, the only way that you can get rid of them is by trimming them. The conditioner just improves the appearance of your split ends but that’s about it. A good conditioner is one that helps to prevent the damage from occurring in the first place. So, invest in a good conditioner but don’t trust that it will provide the solution to your present split ends.
Myth 4 – Stress can make your hair fall out. Know that on a daily basis, the amount of hair loss can range from 50 to 120 strands. It is possible that when you undergo major life changes such as a divorce, death of a loved one, lost job or surgery, more strands will be lost. Regular day-to-day stress does not in any way cause this. More direct triggering causes would be pregnancy or the use of antibiotics. Not to fret though as hair will definitely grow back.
Myth 5- Brush your hair 100 strokes every day to get softer looking hair. Brushing your hair to style it is a no problem especially if you do it softly. But frequent brushing can cause hairs to be pulled out of their follicles and more likely to weaken individual strands. When you pick up the brush next time, try to be gentle with your head crown and there’s no reason to obsessively reach the 100 strokes per day, unless your hair is so tangled up that you need to do this. By all means, do it gently.…

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Work Out Your Body and Exercise To Lose Belly Fat

There are some fats you would like to keep in your body as they make you shapely and curvy. Yet there are also fats you certainly would like to eliminate because they make you not a good sight to behold – like the fats in your belly. Other health problems or risks can be indicated by these belly fats. That is why it is important that you do something about it and make sure that it does not stay in your body.
To lose such unwanted and unhealthy fats, dieting must be supplemented by training and workout. Belly fats can be eliminated through proper exercising. Cardio exercises are among the workouts that can help get rid of belly fats. They target not just belly fats, but also the rest of other fats inside the body. Cardio exercise is like an all-in-one training because it can benefit not only a single area where you want unwanted fats to be eliminated from. Belly fats accumulate due to various reasons including genetics, lifestyle and diet. You have to train with the cardio exercises that do well for your body for a minimum of 30 minutes each day.
There are various types of cardio exercises. You can choose which one is going to work well for you. It is even best if you do a cardio exercise that you love doing. That way, you would be able to enjoy the activity and give your body the workout that it needs.
The gym is not the only place you can go to for your cardio training. If you do not want to spend more money on gas and gym membership fees, consider performing some household duties as improvised cardio exercises. With this, you can achieve two goals at the same time. You work out the body as you make your home clean and organized.
In exercising, you should not just concentrate on flattening the stomach. You should also work on training and toning the rest of your body parts. Having great core strength is essential in losing belly fats. Apart from doing sit ups, you may also perform other exercise variations such as adding leg crunches. Lifting and exercise ball usage can also help get rid of unwanted fats. It will not eliminate all the unwanted fats in one go but in time, you would be able to see the difference.
Yoga is also another helpful workout for losing belly fats. Yoga can relax both body and mind. It also helps the body fight against regress from stress and injuries. Mastering yoga allows the muscles to feel less stressed and more relaxed. With yoga, the brain will have less production of cortisol. This cortisol hormone is responsible for the storage of fats inside the body.
These are just a few exercises that can help eliminate unwanted fats. There are yet other helpful exercises that will let you achieve a fit and healthy body. Losing belly fats is not for vanity alone, but also for prevention of health problems.…

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How To Live A Healthier Life With Diabetes

Living with a diabetic can sometimes be a worry for people related to the person in question. This article will list several ways to identify how diabetes may affect not only the person who has the disease, but also the people around them. Whether it comes to living with the person or confronting them about their disease, this article provides many different perspectives on the lifestyle.

Apples are so good for you if you’re diabetic! They give you something sweet to beat a sugar craving, and they’re high in fiber, which will help you keep your weight down. They don’t provide a large blood sugar spike after eating, so they can give you a ton of energy without causing you any health problems.

A Diabetic needs to take responsibility for their condition and their treatment. Therefore, it is up to you to ensure that you know absolutely everything there is to know about Diabetes. Keep up on the latest developments in medical journals so you can ask your physician for any care you think might assist you.

Call your insurance company after you are diagnosed with Diabetes to see if they offer any assistance to help you get it under control. Health insurance providers want you to file as few claims as possible, so getting your Diabetes in check will save them money. Often they will offer you services that wouldn’t be covered otherwise, so call and find out!

If you find yourself yawning more frequently than usual at a time of day in which you are ordinarily high-energy, low blood glucose levels may be the culprit. Take your blood sugar measurements to confirm whether or not this is the case; over time you should be able to identify your body’s standard responses to changes in glucose levels.

If you feel that your medication is not working to control your diabetes, you may want to talk to your doctor about switching medications. There are a wide variety of different diabetic medications and what works for one person, may not work well for you. Or your dosage may need to be increased.

Healthier

If you want to eat healthier to help overcome your Diabetes, but you just can’t stomach fish without some pops of flavor on it, try capers! They’re like olives in their flavor, but smaller and zestier. You can sprinkle them on any type of fish, I like to also add some slices of Spanish onion, and they take the place of sauce.

Hey there, Diabetics! Have you ever thought of turning your burger inside out? Well, not exactly, but putting the lettuce on the outside will get rid of that carbohydrate-laced bun and increase the amount of vegetables you’re eating. Replace the hamburger with a lentil patty for an even healthier treat!

Understanding diabetes is important to understanding how it affects people. This article is a great learning resource when seeking to explain certain aspects of the disability. Whether it’s for personal inquiry or simple curiosity, this article can provide solid advice and reasonable alternatives when it comes to making compromises when living with diabetics.…

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Top Tips For People Who Are Living With Diabetes

You may be aware of the symptoms of diabetes, like excessive thirst, increasing fatigue, frequent urination and blurry vision, but do you know how to treat the disease once it settles in? There are many medications out there, but some good, old-fashioned home-style tips might be what the doctor really ordered.

If you want to get oats into your diet but you don’t like eating a bowl of oatmeal, put them in your muffins and have one for breakfast. You can take any muffin recipe and add as much oats as possible, and throw in some cinnamon for an extra diabetes-fighting punch!

Apples are so good for you if you’re diabetic! They give you something sweet to beat a sugar craving, and they’re high in fiber, which will help you keep your weight down. They don’t provide a large blood sugar spike after eating, so they can give you a ton of energy without causing you any health problems.

Beans for breakfast, beans for tea, beans for you and beans for me! Beans are packed full of protein and fiber, which are both very important in the meals of a diabetic. Try to include as many beans and lentils in the foods you eat as possible. Just cook them up and throw them into everything, from chili to salads!

Peanut butter is an excellent way to satisfy a craving for something sweet when you’re diabetic. It contains healthy fats and is relatively low in sugar, so grab a spoon and dig in. Lick it like a lollipop and it will outlast any craving you have. Be careful if you put it on crackers or bread because you will need to include those carbohydrates in your daily counts.

Restaurants tend to serve you HUGE portions, so be prepared before they even bring your meal! Bring your own reusable container, or ask the waiter for a doggy bag up front, and then put away the parts of your meal which are going to be too much for you. Getting rid of it before you eat will curb your temptation to finish it all.

Healthier

If you want to eat healthier to help overcome your Diabetes, but you just can’t stomach fish without some pops of flavor on it, try capers! They’re like olives in their flavor, but smaller and zestier. You can sprinkle them on any type of fish, I like to also add some slices of Spanish onion, and they take the place of sauce.

Want a tasty treat that won’t be forbidden by your doctor due to your Diabetes? Try nachos! Use a low fat cheese, low fat sour cream, homemade guacamole, and salsa, and you’ll be getting a ton of nutrition with a burst of flavor. If you add some beans to the salsa you’ll have an even healthier snack!

Now, no one can really suggest that you shrug off advice from medical professionals. Doing so would just be foolish on your part. However, in addition to the insulin you’re receiving or any other medications, you can use the tips you read throughout this article to help manage your lifestyle with diabetes.…