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Here Are The Top 14 Foods To Detox Your Whole Body

We’re living in a world where we cannot stay away from any toxic elements to enter our body, they come from environment by any means,i.e. food air etc.  Here are the foods which can remove toxins  your all system with assurance.

1. Apples.

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Because apples are high in pectin, a type of fiber that binds to cholesterol and heavy metals in the body, they help eliminate toxic build up and to cleanse the intestines.

2. Avocados.

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We rarely think of avocados as a cleansing food but these nutritional powerhouses lower cholesterol and dilate blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least thirty different carcinogens while helping the liver detoxify synthetic chemicals.

3. Beets

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Time to whip up some delicious borscht soup since its main ingredient, beets, contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

4. Blueberries

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Truly one of the most powerful healing foods, blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They also have antiviral properties and help to block toxins from crossing the blood-brain barrier to gain access to the delicate brain.

5. Celery and Celery Seeds

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Celery and celery seeds are excellent blood cleansers and contain many different anti-cancer compounds that help detoxify cancer cells from the body. Celery seeds contain over twenty anti-inflammatory substances. It is particularly good for detoxifying substances found in cigarette smoke.

6. Cranberries

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Cleanse your body from harmful bacteria and viruses that may be lingering in your urinary tract with cranberries since they contain antibiotic and antiviral substances.

7. Flaxseeds and Flaxseed Oil

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Loaded with essential fatty acids, particularly the Omega-3s, flaxseeds and flaxseed oil are essential for many cleansing functions throughout the body.

8. Garlic

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Eat Garlic to cleanse harmful bacteria, intestinal parasites and viruses from your body, especially from the blood and intestines. It also helps cleanse build-up from the arteries and has anti-cancer and antioxidant properties that help detoxify the body of harmful substances. Additionally, garlic assists with cleansing the respiratory tract by expelling mucous build-up in the lungs and sinuses. For the health benefits, choose only fresh garlic, not garlic powder, which has virtually none of the above properties.

9. Kale

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Steam some kale to benefit from its powerful anti-cancer and antioxidant compounds that help cleanse the body of harmful substances. It is also high in fiber, which helps cleanse the intestinal tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke and strengthens liver cleansing.

10. Legumes

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Add a handful of cooked beans to your next meal since they loaded with fiber that helps lower cholesterol, cleanses the intestines and regulates blood sugar levels. Legumes also help protect the body against cancer.

11.Grapefruit

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The fiber and the nutrient-rich juices in a grapefruit pack a nice detox punch and can really get your body into action as far as detoxing goes. It’s all about flooding the body with good things for it while helping it dislodge the bad things. The effects of grapefruit on weight loss are well-established, and one reason may be because of the way it makes the liver burn up fat.

The big takeaway on grapefruit is that it gets your liver fired up and ready for action, while infusing the rest of your organs with nutrient-laden fruit juice. It’s a winner when it comes to detox foods.

12.Green Tea

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Green tea is often thought of as a great addition to any detox program because of its high antioxidant value. Antioxidants are helpful because they will help seek out and kill free radicals before they can do any damage. This is a great beverage to drink on a daily basis for this factor alone.

Getting into a healthy state of mind is a matter of feeling like you’re doing what’s best for your body. It can be something as simple as substituting green tea for colas, juices, and other teas so that you can actually be benefiting your body from a beverage instead of hurting it.

13. Lemongrass

 

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This is an herb that is used in Thailand and other parts of the world as a natural way to cleanse several organs at once. It not only helps the liver but also the kidneys, the bladder, and the entire digestive tract. Benefits of using it in your cooking, or drinking it as a tea include a better complexion, better circulation, and better digestion.

It is most often used as a tea in the world of detoxing, and there are several recipes you can try until you find one that suits your tastes best.

 

14.Lemons

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Lemons and lemon juice are often mentioned when detoxing, and there’s even a few Lemon Detox Diets floating around out there. It’s simply a matter of adding lemon juice to water and drinking it. It’s supposed to flush toxins from your body. Some people add cayanne pepper and sweeten it with sugar, but sugar is not recommended if you’re trying to get a detoxifying effect from it.

It helps with your digestion and you can drink a cup of hot water with lemon added in order to prepare your digestive system for that day’s work.

___TEAM BMX FIT____

 

 

You Will Not Skip Your Leg day Again

Why should we Train Our Legs

Legs are the base of your body,and most of young  people i see don’t train their legs just because they require much effort,and they focus on upper body, because legs aren’t showing off body part! do you think so!! will you go outside in shorts,carrying chicken legs! Probably you will not feel awkward, but people will laugh at you, strong your base,then build your upper building. Here’s the few methods to Go .. at the beginning level and at advance level as well.

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Keep a few of these things in mind when shifting your perspective about legs:
  • Perfect your form—Trying to increase the weight on the bar while sacrificing form is a recipe for disaster. Allowing the ego to take over on a set of heavy squats is a one-way ticket to injury, and often results in the lifter swearing off the squat for good. Work on your form and perfect it, no matter how “light” you have to go.
  • Think small— With your new emphasis on form, make only small increases in weight. Too big of a leap will affect your technique and leave you with less than favorable results. Small increases with perfect form are far more sustainable.
  • Don’t force anything— Performing a movement to impress others has no place in an effective routine. Don’t force anything out of ego, especially when it comes to machines. Natural movements will always be superior to leg presses and hamstring curls.
  • Challenge yourself—If you’ve relied mostly on machines for leg training over the years, challenge yourself with the more difficult but natural moves. Try front squats, goblet squats, overhead squats, or any other exercise you might be curious about.
  • Go unilateral—One trend that has serious merit is the practice of unilateral exercises. Single limb movements have a powerful impact on your overall performance, as they require less load to be effective, and have a huge benefit in shoring up weak areas.
  • Go compound— The leg extension machine is tempting because it’s easy. Stick with mostly compound movements that work the most total muscle at once.
  • Isolate light— If you do decide you need a few isolation exercises, go for higher reps and light weight. The leg extension, for example, puts sheer force (stress) on the knee, so tread lightly.
  • Go unilateralDon’t shy away from unilateral exercises. Bulgarian split squats and lunges don’t only challenge your balance and coordination; they will also help shore up any strength imbalances.
  • Skip the machines— It may be tempting to use a variety of machines to avoid the effort and complication of free weight movements. Yes, some machines are useful, but a program without the challenge of free weights will do little in the way of overall lower body size development.
  • Stay consistent— If you’re the type who program hops, then you aren’t really on the road to progress. Consistency is the hallmark of any program, and your success will live or die by that one principle alone.
  • Increase frequency— Training your lower body shouldn’t be a once a week affair. Your legs are resilient, and can learn to recover at a quicker rate than you’re used to. Plan to train the lower body at least twice per week.

____TEAM BMX FIT_____

 

Under Rated Glutamine Can Benefit you In Many Ways

Glutamine Benefits

If you’ve been around the world of athletics and body building long, you no doubt have heard how L-Glutamine benefits enhance performance. You also may have heard of it if you have been diagnosed with any sort of gastrointestinal problems. You may have even used it yourself, or at least considered doing so. So what are the benefits of this supplement? Some herald it as a cure all, end all, be all supplement for all people everywhere. Others claim it has no benefits, and it may have adverse side effects. So what is the truth? Lets find out. I’ve personally used L-Glutamine quite heavily in the past and had much success while doing it. However, one factor does not determine success in health and fitness, so I wanted to really dive in and find out more about this amino acid and what it can do for the human body.Image result for glutamine powder

What is L-Glutamine?

L-Glutamine is an amino acid produced in your body. It is in fact the most common amino acid in your muscles, making up 61% of your skeletal tissue. It is also one of the 20 amino acids encoded by the standard genetic code. It isn’t considered one the “essential” amino acids, but it can become situationally essential in times of intense athletic training or gastrointestinal disease. That is, of course, the science of L-Glutamine (if you want to know more about that science, see Wikipedia article). But what is the stuff that you can buy in a plastic bottle at your local sporting goods and health food stores? It turns out that it can be made in two ways. Most commonly it is chemically synthesized in a lab. If you want to go the natural route, you can get L-Glutamine that has been derived from the natural fermentation of vegetables. It is significantly more expensive and your options are more limited, but if you are trying to keep things more natural that is the way to go. L-Glutamine supplements are normally in a flavorless powder form. This powder can easily be mixed into juices or water, or protein shakes. If you don’t like to use powders, you can get it in pill form.

The Benefits: What Can L-Glutamine Do For You?

Whilst it will not cure every sportsman’s performance issues, many advantages can be derived from its use.Image result for fitness model male

Assisting Muscle Growth

The most common use of this supplement is for muscle growth by athletes and bodybuilders.  This is due to such a large component of our amino acid make-up being l-glutamine.  Supplementing our diet when working out can greatly assist with protein synthesis.  It is not a steroid and is naturally occurring within our bodies. When the body is depleted of this amino acid during intense workouts, muscle wasting can occur.   This can cause tiredness and slower recovery periods.  Supplementation with l-glutamine allows the recovery period to be reduced enhancing the athlete’s strength program by helping to repair the muscles quicker and increase consistency. L-Glutamine is not a miracle cure for laziness or a quick fix, but as a supplement, it enhances results of our workout effort by allowing the body the much needed amino acids for lean muscle growth and healthy maintenance.

Cell Hydration

By assisting cell hydration, cell volume is enhanced thereby reducing recovery time from sporting activity, injury and wounds.  Muscle damage caused by intense workout or injury is repaired more effectively where the cell volume and hydration levels are aided by this very important amino acid.

Metabolism and Growth

Supplementing our intake with l-glutamine can massively increase levels of naturally occurring Human Growth Hormone (HGH). Metabolism is accelerated due to increased levels of HGH which allows the more efficient processing of foods and enhancing the efficient metabolism of fats.  This leads to an improvement in fat reduction and the building of lean muscle.

Gastrointestinal Health

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A common ailment of over 40’s is a condition called Diverticulitis.  L-Glutamine has been effective in reducing the severity and incidence of this very painful and debilitating ailment which can thereby reduce the potential risk of colon cancer.  Ulcers and other intestinal issues respond well and its effect on the digestive system boosts the overall immune system. Remember, to please consult your physician if you feel extreme abdominal pain.Surgery is sometimes indicated in extreme cases to reduce the effects, yet lifelong maintenance of this ailment is still necessary to avoid future flare-ups.

Brain FunctionImage result for brain

During my time as a student, I found the use of l-glutamine to improve concentration and help with stress and anxiety of intense study periods.  It has the ability to calm moods, improve low mental and physical energy levels, increase alertness and helps maintain interest in the subject at hand. L-Glutamine presence within the brain and spinal fluid is 10 to 15 times more concentrated than in the blood, assisting with focus, alertness, memory and intellectual performance.

Reduced Cravings for Alcohol and Sugar

By taking L-Glutamine as a supplement, it can help suppress or curb the sometimes uncontrollable cravings for alcohol or sugary foods.  It does this by helping the body to suppress insulin and thereby stabilising blood sugar levels.  This reduces the body’s draw upon muscle mass to maintain blood sugar levels in times of low calorie intake or strenuous exercise. In a similar way, alcohol cravings can be reduced and in extreme cases has led to the cure of alcoholism. As a result of the reduced cravings of sugary foods or alcohol, weight loss can occur as a fringe benefit.  Similarly, with reduced fat and improved lean muscle mass, caloric metabolism is improved.  This is due to muscle being a higher burner of calories than fat.

L-Glutamine As A Supplement

The most commonly available products are either in powdered form or tablets.  My personal preference is the tablets for convenience, yet my wife prefers the powdered form which she puts into shakes and smoothies.  Bodybuilders who take protein shakes find the powdered form easy to add to their shakes as a snack replacement. For best results, an ongoing and regular supplement 2 to 3 times daily is most effective.  Spread across the day at breakfast, before/after a workout and at bedtime is the most usual timing.  For heavy training periods or bodybuilding, between 5 to 15grams per day is common.

Side Effects

The likeliness of l-glutamine side effects is quite low due to the large component of this amino acid which is naturally produced by our own bodies on a continuous basis.  Despite our body’s large l-glutamine make-up, taking it gradually would always be the best advice.  Start with lower doses and build them up over a week or two, such that you know of any adverse side effects, should that occur. Due to the use of l-glutamine for gastrointestinal remedies, having any kind of reaction should be extremely low.

How to Buy L-Glutamine

L-Glutamine is not normally available in the Amazon.in and healthkart.com stores .  I find that ordering on line is simple, reliable and cheaper too.

In Summary

L-Glutamine is a gentle yet effective supplement known to benefit many ailments and deficiencies.  It is not a steroid, with associated risks and side effects, but a supplement to enhance our body’s natural l-glutamine production.  During times of stress or sporting intensity, these supplements may give you the edge to perform at your peak and to recover more effectively.

 

___TEAM BMX FIT____

 

Fat Loss Technique

Bad ass Advice For Girls and Boys For Fat Loss.

I’m tired of it. People( most of Girls) come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a wedding or to gain the confidence to head to the beach or water park.

 

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I admire their desire to improve their physiques. After all, who wants to look like a fat ass?

 

My answer to these people is pretty much the same regardless of who is seeking the magic potion. On the surface, it’s about:

 

  1. Shoring up your diet (probably 80% of the battle)
  2. Performing muscle-stimulating, high-effort exercise

 

That means we can eliminate these tactics:

 

  • 45-minute treadmill walks.
  • Minimal calorie-burning yoga, Pilates, or . Come on, you can do better than that for the amount of time spent exuding effort.
  • Sad to say, but any of those abdominal-only classes touting names
  • Any group exercise class that is more mentally fun than physically challenging. Seriously, if you’re simply having fun and not busting your ass, then you are wasting your time if you’re in pursuit of a lean body.

 

“If your training is disappointing and getting you nowhere, maybe it’s time to start truly working hard.

I know, I’ve promulgated this advice many times before, and I’m sure you’re tired of hearing it. But people still ask me the same questions and if your body still sucks, obviously you’ve not heeded my recommendations. It’s time to strap it on and actually take serious action.

 

It’s (Almost) All About Your Intake

Regarding calorie intake, if your diet stinks, do this:

 

  • Cut back your total daily calorie intake. If you’re consuming 3,500 calories, reduce it to 3,000. Hey, it’s a start. To know exactly how many calories you need to lose fat based on your body, age, and activity level, go and seek a professional.
  • Eliminate processed food. I know it’s tough because that stuff is everywhere. Sorry to say, but this includes prepared microwavable and boxed foods, instant heat or boil packs, and other similar products.
  • Replace soda, energy drinks, and fruit drinks with plain water. Add some lemon or lime juice to give it some flavor if you hate plain water.
  • Take fresh vegetables and fruit to work as a between-meal snack. Celery sticks, carrot sticks, cauliflower, grapes, an apple, a peach, strawberries, or whatever you can put in a container or sealed bag.
  • If you’re a grain-carb fanatic, try whole-grain items.

 

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Whatever options from the above you select, make sure you don’t over-consume them. Remember, it’s not just food quality. Total calorie intake also factors in to gaining or losing weight, along with the total number of calories expended each day.

 

Push Your Workouts to the Limit

Regarding sensible workouts, think high-effort as opposed to the easier-effort, longer-duration options such as the dreaded fifty-minute walk on the treadmill. Go for those kick-ass, high-effort intervals. And to Hell with whatever number of calories you purportedly burned when you plug your body weight into the console.

 

Want to mount a treadmill or elliptical machine?

 

  • Go all-out for 12:00.
  • Do hard intervals for 1:00 and back off (but keep moving) for :30.
  • Do 5:00 all-out followed by a mental break for 1:00 easy, then repeat three additional times.

 

Considering going for “a jog”?Try these instead:

 

  • Make your run more effective by going hard for 1:00, then back your pace down to a jog for 1:00. Repeat this hard 1:00 and easier 1:00 for 15 to 30 repetitions. It’s more difficult, but why are you out there to begin with?
  • Perform burpees, mountain climbers, bodyweight squats, push ups, pull ups, or any abdominal exercise for a specified number of repetitions and repeat that sequence for a number of rounds until your heart rate is thumping faster
  • Resistance (strength) train. Work all muscle groups. A multi-joint leg, hamstring, abdominal, chest press, row, overhead press, and a pulldown will work.

 

Image result for exercising model malesource: Lynn Thun

 

Muscle Mass Is Key

  • The more muscle you possess, the more calories you will burn even when idle.
  • Manufacturing more muscle – whether you’re male or female – requires addition calories. So, if you over-eat but strength train hard, there is a better chance those additional calories will go toward building muscle and not fat storage.
  • High-intensity strength training is the total package. Muscle growth stimulation and optimal calorie burning, combined with proper dietary intake, will facilitate optimal fat burning and muscle growth, or at least preservation. Remember, muscle gives you “shape” and “tone.” Too much fat only hides muscles.
  • Too much aerobic work is counterproductive to becoming lean and building that muscle shape. How many long-distance runners do you know who look buff? I know a gal who does cardio daily for at least an hour. She is thin, soft, and unshapely. I also know a gal who busts her butt (literally) in the weight room and does minimal conventional aerobic work. She’s shapely, toned, and has a rock-hard tush.

 

I know you’ve heard it time and again from me, but this information is worth repeating. If your training is disappointing and getting you nowhere, maybe it’s time to start truly working hard. Yeah, it’s going to produce more temporary discomfort, but it’s training, people. If you want it badly enough, you’ll find a way to do it.

___TEAM BMX FIT____

 

Whey Protein Benefits For Athletes and Bodybuilders

Whey protein being used only by bodybuilders to now being used by athletes and casual exercisers at all levels.

This post will get to the core of what science says about whey protein powders. You will learn whether or not you should you use whey protein, the differences between the various types of whey protein, and how to make a smart purchase if you decide to use it.

What is Whey Protein?

Whey protein is a liquid byproduct of cheese production that is sold as a dietary supplement in protein powders and shakes. Whey protein used to be discarded by cheese manufacturers as a waste product.

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Pouring curds and whey into a sieve. The whey is the yellow translucent liquid.

Whey protein is also a “complete protein” that is fast and easy to digest. Whenever we eat a protein source, our body uses the 20 amino acids (which are the individual components of “protein”) to repair our bones, muscles, organs and virtually every body part and tissue in the human body. When a source of protein has all 9 essential amino acids, which are amino acids your body needs to get from food, that food is said to be a complete protein. Foods like meats, dairy, eggs and rare vegetable proteins such as quinoa are complete proteins. On the other hand, most vegetables, rice and starches are not complete proteins because they are missing one or more of the essential amino acids.

Not only do foods have different amino acid profiles, but the rate at which the protein is absorbed by your body can vary. Of the different measures of protein absorption, one of the most popular is Biological Value (BV). Whey protein just so happens to have the highest score possible with a Biological Value of 100. This means that whey protein contains all the amino acids needed to make a complete protein and is very easily digested by your body.

Whey Protein Benefits

While no supplement can replace a diet of whole, natural, unprocessed foods, whey protein can be useful for people with a very busy, on-the-go lifestyle as a supplement to their normal diet.

The benefits of a high-quality whey protein supplement range from purely aesthetic to health preserving. Here’s a small list of 10 benefits that have been associated with whey protein supplementation:

  • Weight Loss
  • Assists in increasing in muscle mass
  • Assist in cancer treatment
  • Increase in glutathione levels (your body’s main water-based anti-oxidant)
  • Decrease in HIV symptoms
  • Decrease in triglycerides
  • Decrease in total cholesterol while increasing HDL (good cholesterol)
  • Increase in immune system function
  • Increase in power in sports
  • Decreased recovery time and symptoms of over-training
  • Image result for bcaa chemical structure

    Specific amino acids are used by your body for specific reasons. For instance, whey protein is high in Branched-Chain Amino Acids (BCAA’s), which are 3 of the 9 essential amino acids that are of special importance for muscle repair and preservation. In both exercise and in recovery of exercise, your body will break down a small amount of amino acids for fuel (1-5%) and the specific amino acids your body uses are the BCAA’s. Although this is a small percentage overall, your body will break down muscle in order to get those BCAA’s. By providing the body with a high amount of BCAA’s, your body preserves your muscle, while the specific amino acid leucine actually stimulates protein synthesis.

    This means is that leucine sends a signal to your body to increase its storage of amino acids and the way your body primarily does this is by adding muscle.

    So if you’re trying to put on muscle, having enough BCAA’s is essential to both help preserve the muscle, while also helping to stimulate additional muscle growth. If you’re in a hypo-caloric state (if you’re trying to lose weight and are cutting calories), preserving muscle becomes even more important and ensuring that you have enough BCAA’s helps to keep your body from losing muscle, while simultaneously helping you to lose fat.

    Another huge benefit of whey protein is that studies have indicated that glutathione production increases. Although you may have heard of Vitamin C or Vitamin E as being anti-oxidants, what your body mainly uses as an anti-oxidant to scavenge free radicals is glutathione, making it one of the most important substances in your body. Glutathione is made from three main amino acids; cysteine, glutamic acid and glycine. The rate-limiting amino acid (what limits production of glutathione) is usually the amino acid cysteine, and although the exact mechanism with whey protein intake is not known, it is theorized that the relatively high amount of cysteine in whey is what increases glutathione production.

    If you look at the list of benefits from up above (assistance with cancer, HIV, decreased recovery time, etc), most of those benefits are usually attributed to the increase in glutathione production.

    Whey Protein Risks?

    Generally, most of the complications associated with whey protein intake have to do with digestive issues, such as gas, bloating, headaches, cramps and fatigue. None of these are generally considered life-threatening, more so than annoying complications.

    Most of the literature has shown that if you’re experiencing any of have these symptoms, they are most likely due to either the lactose (found more in Whey Protein Concentrate) or sweeteners used more so than the whey protein itself. With that said, there are different methods of whey production, such as ion-exchanged that can influence how well your body can utilize the protein, leading to improper digestion of the whey itself.

    The biggest fear often expressed about whey protein intake is that too much protein is “bad for the kidneys.” Research though has shown this is not true at all in healthy individuals. For those with known kidney disease, high protein diets can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein.

    What does occur with higher protein intakes is your body adapts to the increase in protein by increasing glomerular filtration rates (which means more fluid passes by your kidneys and there’s an increase in urine production).

    Whey Protein Types

    If you’ve ever gone to purchase a whey protein supplement, you may have felt a little confused by the different types out there and wonder why one brand may be so expensive and the other so “affordable.”
    This section will help filter through some of the main types of Whey protein.

    There are three main types of whey protein: (1) Whey Protein Concentrate, (2) Whey Protein Isolate and (3) Whey Protein Hydrolysate. The differences between these three come down to how processed the protein is and hence the amount of protein present without any of the other qualities of dairy products such as fat, lactose (milk sugar), and various immunoglobulins.

    1. Whey Protein Concentrate (WPC) is generally the cheapest of the three and has the lowest amount of protein per 100 grams of the three types. Despite having the lowest protein content, it still has a very high percentage typically ranging from 55-89%. The other 11-45% is made up of fat, lactose and contains higher amounts of various immune-enhancing peptides such as alpha-lactalbumin and immunoglobulins.
    2. Whey Protein Isolate (WPI) has on average 95% of its weight coming from protein, with minimal lactose and fat. This is more expensive than concentrate and there are varying methods of filtration that can keep many of the beneficial qualities of the concentrate, although this generally costs more.
    3. Whey Protein Hydrolysate (WPH) is a further degraded protein that digests very quickly in the body and has about 99% of its weight coming from protein. This is the most expensive of the three and generally the worst tasting.

    When To Use Whey Protein

     

    Since Whey Protein is quickly digested, the only time you would want to take whey protein alone is within 30 minutes after a strength-training based workout. At any other time, you would want to slow down the digestion of the protein by eating it with other foods. For example, if you want extra protein for breakfast, but don’t want eggs, you can add the whey protein powder to some oats, in various pancake recipes.

    If on the other hand, you’re looking for a quick snack at work, you can have a shake with some nuts or fish oil to slow down the digestion of the protein. The combination of the fat will help slow down the digestion of the protein, thereby allowing insulin levels to stay level, while also stimulating CCK, which is a hormone that helps tell your body that you’re full.

    What is The Best Whey Protein?

    There are various qualities people will look for when purchasing a whey protein supplement, which range from purity, to digestibility, to whether or not it’s from an organic source, to quite simply the taste of the protein itself. The key characteristics of the whey protein supplement is that it contains a high amount of protein, very little to no artificial sweeteners and/or hormones, all the beneficial components of the immunoglobulins, minimization of lactose, while being somewhat palatable.

    With all of those factors taken into consideration, whey protein isolate turns to being your top pick, as it meets all the criteria. Whey Protein Isolate has high amounts of protein, while minimizing the amount of lactose (found more in WPC). WPI is easily digested and if cold-filtered can contain most of the immunoglobulins, which the whey protein hydrolysate is typically lacking due to the extreme processing it goes through. Also, although WPC may taste a bit better, whey protein hydrolysate is not very palatable, whereas you can find WPI brands with minimal artificial sweeteners that still tastes good
    If you have any additional questions, please feel free to leave a comment below. I know this was a long article, so thanks for reading!

    ___TEAM BMX FIT____

     

    Bodybuilding Preparation Diet for Bodybuilders And Athletes

    Pre-Contest Dieting

    Importance Of Slow Dieting

    Keep in mind that if you think you have around 25 lbs of fat to lose, you are not going to be able to lose it all in 10 weeks and keep all of your lean body mass. Aim to diet as slowly as possible. The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose.

    Image result for bodybuilder

    Well The Diet Should Have Three Main Goals:

    1. Spare as much muscle mass as possible.
    2. Lose as much fat as possible.
    3. Not cause the person to lose intensity in the weight room.

    When the body is in a starved (calorie deficit) state, muscle loss can occur although a calorie deficit is required to lose fat. This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives.

    Protein

    Image result for whey

    Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is hydrolyzed (broken down) into it’s constitutive amino acids during digestion. These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. This means that protein synthesis increases in a linear fashion (directly proportional to plasma amino acid concentrations) until the plasma amino concentrations are approximately twice that of normal plasma concentrations. To generalize for the less scientifically inclined, ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for gluconeogenesis (synthesis of glucose). Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis. Protein is also a very “expensive” molecule for your body to use as energy.

    Carbohydrates

    Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. Ketogenic dieting refers to reducing carbohydrate intake to practically nothing, while simultaneously raising fat and protein intake. With little glucose for the brain to utilize for energy, the body will begin producing ketones. Ketones are by-products of fat oxidation and the brain can use ketones for energy. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels correlate with high rates of fat oxidation. Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second. If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest-ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass.

    The first reason being that carbohydrates are much more muscle sparing than fats during times of stress when glucose becomes a primary source of fuel (i.e. anaerobic exercise, injury, infection, etc). The muscle sparing effects of carbohydrates occur via several different mechanisms. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates then spare dietary protein from oxidation and these proteins can be stored rather than oxidized.Carbohydrates are also very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). The only substrate for this pathway is glucose, which can be obtained from dietary carbohydrates or by breaking down glycogen (the cell’s stored form of glucose).

    Muscle Sparing Carbohydrates

    Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know your thinking, “but Layne, you just said in your intro that low insulin levels were great for fat burning!?”

    Image result for CARB

    Yes, you are correct. I did indeed say that low insulin levels are good for fat burning. Insulin inhibits lipolytic (fat burning) activity and must be kept low if one wishes to burn a maximal amount of fat. However, the pesky re-occurring theme of maintaining muscle prevents us from totally excluding insulin from our pre-contest diet arsenal, as insulin happens to be one of the most anabolic/anti-catabolic hormones in the body. Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain. Insulin also has an antagonist (inhibitory) affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity.

    Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus sparing muscle tissue from cortisol’s catabolic effects.

    The Glycogen Factor

    The body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body stores around 2.7 g of water. Therefore, cells that have greater glycogen levels will also have more volume. One can see then how low carbohydrate diets severely decrease cell size due to severe glycogen depletion.Image result for CARB Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is performance. If you refer to the goals of a pre-contest diet, you will see that number three maintains that you must keep a high level of intensity in the gym. This is important for several reasons. If performance begins to suffer, then a person will undoubtedly lose strength. This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload. Therefore, it is important that performance be kept at an optimal level. Low glycogen levels have been associated with increased fatigue and decreased performance in athletes (endurance, strength, power output, etc).

    The Research

    Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance

    It can therefore be concluded that an adequate supply of carbohydrates is crucial for maintaining performance and for proper muscle recovery. Fats are very important molecules and are considered essential to ones survival. Indeed, fats are involved in many of the body’s processes which are required for survival. Several key functions of fats in the human body are for energy storage and hormone synthesis. They are the body’s preferred source of stored energy and the most efficient molecule for the body to burn. (in terms of energy yield per gram, 9kcals/gram). The main hormone that fats impact which we are concerned with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to spare nutrients for oxidation (energy production).

    Fat Intake & Testosterone

    Image result for FISH OIL

    That’s the first hit against testosterone production. Drastically lowering your fat intake is another hit against testosterone production since fatty acids are the substrates for cholesterol synthesis and therefore are also the substrates for testosterone synthesis (cholesterol is converted to testosterone, among other things). Unfortunately, fats are also easily stored as adipose tissue (body fat) So there must be some type of compromise between ingesting enough fat for hormone maintenance (and subsequent muscle maintenance) and reducing fat intake enough to decrease body fat. There has been some research done on the effects of dietary fat on testosterone. The answer to, “how much dietary fat is optimal” is difficult to decipher, as there are major differences in the designs of the performed studies.

    Several studies concluded that diets low in fat (under 15% of total calories) significantly decreased testosterone levels while diets higher in fat (above 30% of total calories) increased serum testosterone levels. Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely. To simplify everything that I have said, it seems that one should not lower fat below 15% of daily calories unless they would like to face extreme testosterone deficiencies. Likewise, one should not increase fat to say 40% in order to increase testosterone. Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle. There are many other hormones and factors involved in building muscle other than just testosterone. By increasing fat to extremely high levels, there will be less “space” for carbohydrates and protein, both of which are very important for aforementioned reasons.

    _____TEAM BMX  FIT____

     

    Aloe vera benefits for bodybuilding and health

     Image result for aloe vera

    Top 12 Benefits of Aloe Vera

    Aloe Vera contains over 200 active components including vitamins, minerals, amino acids, enzymes, polysaccharide, and fatty acids – no wonder it’s used for such a wide range of remedies! The bulk of the aloe vera leaf is filled with a clear gel-like substance, which is approximately 99% water. Humans have used aloe therapeutically for over 5000 years – now that’s a long-standing track record! The list of benefits and effects for this miraculous plant are many. Here is a list of the Top 12 Benefits of Aloe Vera (including some medicinal uses):

    1. Aloe Vera Is High in Vitamins & Minerals:

    Aloe Vera contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6. Aloe Vera is also one of the few plants that contains vitamin B12. Some of the 20 minerals found in Aloe vera include: calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese.

    2. Aloe Vera is High in Amino Acids & Fatty Acids

    Amino acids are the building blocks of protein. There are about 22 amino acids that are necessary for the human body and it is said that 8 of these are essential. Estimates of the amino acids found in aloe range from 18-20 amino acids, with all 8 essential amino acids. Aloe vera also includes quite an impressive range of fatty acids. Aloe contains three plant sterols, which are important fatty acids – HCL cholesterol (which lowers fats in the blood), campesterol, and B-sitosterol. All are helpful in reducing symptoms of allergies and acid indigestion. Other fatty acids include linoleic, linolenic, myristic, caprylic, oleic, palmitic, and  stearic.

    3. Aloe Vera is an Adaptogen

    Aloe vera is a well-known adaptogen. An adaptogen is something that boosts the body’s natural ability to adapt to external changes and resist illness. It is thought that aloe’s power as an adaptogen balances the body’s system, stimulating the defense and adaptive mechanisms of the body. This allows you an increased ability to cope with stress (physical, emotional and environmental stress like pollution)

    Image result for aloe vera

    4. Aloe Helps with Digestion

    Poor digestion is related to many diseases. A properly functioning digestive tract is one of the keys and foundations of health. Aloe is known to soothe and cleanse the digestive tract and help improve digestion. The interesting thing about taking aloe internally is that, because it is an adaptogen, it helps with either constipation or diarrhea, helping to regulate your elimination cycles in whatever way you need.  It’s been a great remedy for people with problems such as irritable bowel syndrome as well as acid reflux. Aloe also helps to decrease the amount of unfriendly bacteria and in our gut keeping your healthy intestinal flora in balance. Aloe is also a vermifuge, which means it helps to rid the body of intestinal worms.

    5. Aloe Helps in Detoxification

    Aloe Vera is a gelatinous plant food, just like seaweeds and chia seeds. The main benefit to consuming gelatinous plant foods in your diet is that these gels move through the intestinal tract absorbing toxins along the way and get eliminated through the colon. This will help the proper elimination of waste from your body and help the detoxification of your body.

    6.  Aloe Alkalizes the Body

    Disease cannot manifest in an alkaline environment. Most people are living and subsisting on mostly acidic foods. For great health, remember the 80/20 rule – 80% alkaline forming foods and 20% acidic. Aloe vera is an alkaline forming food. It alkalizes the body, helping to balance overly acidic dietary habits.

     

    7. Cardiovascular Health

    There hasn’t been a lot of studies conducted on aloe’s effect on cardiovascular health, but there has been some research to show that aloe vera extract injected into the blood, greatly multiplies the oxygen transportation and diffusion capabilities of the red blood cells. According to a study published in the 2000 issue of the British Medical Journal, beta sitosterol helps to lower cholesterol. By regulating blood pressure, improving circulation and oxidation of the blood, lowering cholesterol, and making blood less sticky, aloe vera juice may be able to help lower the risk of heart disease.

     

    8. Aloe Helps Boost the Immune System

    I think given the stresses of our daily lives, every one can use a boost to their immune systems. The polysaccharides in aloe vera juice stimulate macrophages, which are the white blood cells of your immune system thabt fight against viruses. Aloe is also an immune enhancer because of its high level of anti-oxidants, which help combat the unstable compounds known as free-radicals, contributing to the aging process. (Free radicals are a bi-product of life itself, it is a naturally occurring process but we can overload ourselves with unnecessary free-radicals by living an unhealthy lifestyle). Aloe is also an antipyretic which means it used to reduce or prevent fever.

     

    9. Aloe Vera is Great for the Skin

    Because of aloe’s well-known healing properties for the skin aloe is one of the primary compounds used in the cosmetic industry. It is a known vulnerary, (meaning it helps heal wounds) and is great for applying topically to burns, abrasions, psoriasis and even to bug bites. Aloe acts as an analgesic, acting to help relieve pain of wounds. It’s feels especially good to cut a stem of aloe, place it in the fridge and rub it on sun burnt skin – the immediate soothing effect feels like an absolute lifesaver. Aloe is also an antipruritic: A substance that relieves or prevents itching. Aloe vera is an astringent: which causes the contraction of body tissues, typically used to reduce bleeding from minor abrasions. Due to aloe’s high water content (over 99% water) it is a great way to hydrate, moisturize and rejuvenate the skin and fits within my general guideline: “Don’t put anything on your skin that you wouldn’t eat!” Aloe increases the elasticity of the skin making it more flexible through collagen and elastin repair. Aloe is an emollient, helping to soften and soothe the skin. It helps supply oxygen to the skin cells, increasing the strength and synthesis of skin tissue and induces improved blood flow to the skin through capillary dilation.

     

    10. Aloe vera is a: Disinfectant, Anti-biotic, Anti-microbial, Germicidal, Anti-bacterial, Anti-septic, Anti-fungal & Anti-viral:

    Wow, I think that covers all anti- bases. Okay, I admit, that was just a sneaky way to add in another 8 good reasons why you should keep an aloe vera as a handy (to to mention beautiful) house plant and incorporate it’s uses into your healthy lifestyle. Aloe vera’s active ingredients are sulphur, lupeol, salicylic acid, cinnamic acid, urea nitrogen and phenol which are substances that prevent the growth of disease-causing microorganisms and act as a team to provide antimicrobial activity thus eliminating many internal and external infections, also active against bacteria. It also helps to treat fungal and viral infections.

     

    11. Aloe Helps Reduce Inflammation

    Aloe Vera contains 12 substances, including B-sisterole, which can help to slow down or inhibit inflammation.  This may be able to help with painful joints due to stiffness and help improve joint flexibility.

    Image result for aloe vera

    12. Weight Loss – A Secondary effect

    Improving your digestion, and detoxifying your body will have a secondary effect of promoting weight loss because when you start to improve your digestion you naturally eliminate more efficiently, which is a primary way that we all detoxify – through our bowels. This will lighten your toxic load on your body and will give you more energy.

     

    Aloe Vera Intake Precautions

    This plant is incredibly medicinal, yet there are some cautions against long-term use. Just because a little is beneficial, doesn’t mean that a lot is more beneficial. This is an incredibly potent plant and should be used with a level of respect for its potency. Long-term use can lead to loss of electrolytes, especially potassium.

    Tip: Avoid taking aloe internally during pregnancy, menstruation, if you have hemorrhoids or degeneration of the liver and gall bladder.

     

    ___TEAM BMXFIT___

     

    Muscle Building Tips For Youngsters

    MUSCLE BUILDING PLAN

    HERE’S THE WAY TO EXECUTE

    Protein is an essential nutrient for building muscle and improving your performance. Aim for one gram per pound of bodyweight per day. No one needs more than that.

    Confused about the best muscle building diet to become a strong, lean badass?

    Sick of trying to figure out exactly how to eat for optimal health AND physical performance?

    You’re not alone.

    With thousands of conflicting articles, it seems like you can’t eat anything anymore.

    “Carb are evil” vs “You have to eat carbs to train hard and be fit.”

    “Protein is essential for building muscle” vs. “Meat is going to give you cancer and make your face fall off.”

    It’s maddening and leaves you helpless. You sit there thinking, “If this whole fitness thing is so complicated, f*ck it. I’m out.”

    It doesn’t have to be this way.

    You don’t have to become one of those weirdos who practices religious adherence to a certain diet.

    And you certainly don’t have to feel your head spin as you try to navigate the world of nutrition.

    I’m able to maintain visible results year round, as are my clients, by eating just 1-2 big meals per day and not having to survive on boiled chicken breasts and steamed broccoli. In fact, we can do it while eating delicious meals every day of the week.

    Below, you will find 8 important tips that will give you everything you need to get strong and ripped. And at the same time, they will give you tons of energy and lifelong health.

    This list is the result of nearly 30 years of experimentation on myself and thousands of clients.

    It also includes the essential takeaways from countless conversations with nutrition experts, performance coaches, and doctors who specialize in health, performance, and longevity.

    By following these principles, you can expect to achieve…

    ● Faster and easier fat loss
    ● Lean muscle gains with less added body fat
    ● More energy during the day
    ● More focus and mental clarity
    ● Better digestion
    ● Enhanced immune system functioning
    ● Higher sex drive
    ● Less aches and pains
    ● Better moods

    Alright. Let’s get to it.1) Eat Real, Whole Foods 90% of the Time

    Image result for BODYBUILDER EATING DIET

    Any nutrition plan aimed at physique transformation or increased performance has to be healthy.

    For some reason, people either forget or completely ignore that concept. So, they start eating several pounds of meat every day, drinking sugary workout drinks, and ordering cheese fries with their salmon because they’re in bulk mode.

    You have to be smarter than that. As an adult you have to take responsibility for your health. You can’t drink soda or complain about not “liking the taste of water.” That’s what kids do.

    Your diet must focus on optimizing your well-being and quality of life.

    If you don’t enjoy a state of robust health and vitality, who cares how your abs look? That won’t last forever.

    And while you can debate what the “optimal diet” looks like, there is one, unanimous concept.

    The healthiest diet consists of a wide variety of whole foods. Things that grew in the ground or had a face.

    If it has more than five ingredients, it’s probably crap. If you never heard of or can’t pronounce some of the ingredients, it’s definitely crap.

    In other words, the foundation of your diet should contain lots of the following:

    ● Potatoes of all kinds, squashes, and other roots or tubers
    ● Grains like rice and oats
    ● Vegetables of every color
    ● Fruits of all varieties

    These foods will load you up with essential vitamins, minerals, and antioxidants. Plus, they provide the carbohydrates that fuel your training and energy throughout the day.

    (Yes, you need carbs, more on that later).

    After this foundation of plant foods, you need to add in some animal products, like meat and eggs, which will provide…

    Protein – This is an essential nutrient for building muscle and improving your performance. Aim for one gram per pound of bodyweight per day. No one needs more than that.

    Healthy Fats – These are critical for avoiding heart disease, diabetes, and chronic illness. They also keep your hormonal health up. That’s especially important for you guys who need to keep your testosterone up (i.e. every man who reads this article).

    Essential Vitamins and Minerals – There are some things your body needs that it can’t efficiently get from plants.

    Things like B Vitamins, Copper, Zinc, and Iron. Luckily, animal foods are the most potent sources of some of these nutrients. This combination of whole, unprocessed plant and animal products will give you the most nutrient dense diet possible.

    And a nutrient dense diet means you will have everything you need to perform at your peak every day.

    2) Eat Whatever You Want 10% of the Time

    The Ultimate Muscle Building Diet

    If you’re smart with your diet and track your macros as I suggest, you will have plenty of leeway to eat tasty, delicious foods every day. And sometimes they will be foods that are widely considered unhealthy.

    I’m talking about having a few slices of pizza or a burger or even some ice cream when you’re out for a social occasion. As long as you are not exceeding your daily allotment of carbs or fat, you’ll be totally fine.

    A flexible dieting plan like this is the only one that will work long term and allow you to stick with it for life. Now, that’s no excuse to eat crap. You should still eat very healthy foods most of the time, then when the desire strikes or it’s a special occasion, you can feel free to indulge.

    3) Eat Enough to Feel Energized

    A healthy diet shouldn’t only make you look good, but it should make you FEEL good.

    Most diets you see in magazines or on the internet do just the opposite.

    They require you to cut out all carbohydrates and calories which just gives you cravings and brain fog. And, you have zero energy for workouts, with the sex drive of an 89 year old man.

    You can’t be getting by on minuscule amounts of calories. That just sucks. And you’re never gonna stick to that for more than 60 days.

    Sure, you might lose a ton of weight in those first couple months. But after that, you’re so sick of the plan that you go back to your old habits and put the weight right back on.

    Instead of going with an extreme approach, you need to find a diet that you can stick to.

    And the diet you can stick to is one that gives you enough calories to maintain focus, and motivation. Day in and day out.

    4) How Much Do You Need To Eat?

    When it comes to setting up your diet, don’t overthink it. You can spend hours analyzing your set up, trying to come up with the PERFECT plan. But it’s a waste of time.

    You just need to pick a sensible starting point.

    From there, the real magic is in the adjustments you make. This is where having a coach comes in handy. You’ll always benefit from an objective eye to make those decisions for you.

    Now, I don’t expect you to obsessively weigh and measure every single thing that goes in your mouth at all times. But you’ll need to do it for the first month or two so you get good at eye balling portions.

    Then once you get in the range of 10% body fat and want to start getting leaner, you will have to track and measure a little more strictly.

    I recommend using an app on your phone for that like My Fitness Pal .

    Here are your starting calorie recommendations:

    Fat Loss: 12 cals per lb bodyweight

    Maintenance: 14 cals per lb bodyweight

    Muscle Building: 16 cals per lb bodyweight

    ● Consume 1g of protein per lb of bodyweight.
    ● Eating more than this is unnecessary and does not lead to more muscle gain. (More on that below).
    ● Consume 1.5-3g of carbs/lb bodyweight.
    ● The fatter you are or the more aggressively you’re trying to lose fat, the fewer carbs you should eat.
    ● The leaner you are and the more size you’re trying to gain, the more carbs you can eat. I’d cap this at 3gm per pound of bodyweight, however. Once you get beyond that and need more calories, you should start to add them from fat.
    ● Fill in the rest of your calories with fat.
    ● For optimal hormone function that should be around 0.4g of fat per lb bodyweight. The only time you would need to go lower might be towards the end of a fat loss phase.

    5) Eat 2-3 Meals Per Day

    The Ultimate Muscle Building Diet

    The old days of following a pro bodybuilder 6-meal per day style diet are long gone. Research has proven that meal frequency and meal timing don’t really matter that much. How much protein, fat and carbs you eat at the end of each day are what really matter.

    Eating 5-6 small meals is a royal pain in the ass, highly inconvenient and very unsatisfying. If I’m gonna eat I’d rather load up my plate and enjoy it. Picking like a bird every few hours is no fun. It’s actually quite torturous.

    I prefer to have my biggest main meal at dinner. Then on a training day I will have another big meal after my workout. In addition to that I will have 1-2 snacks, which is usually just a protein shake mixed in some green juice or something along those lines.

    On off days, I might have a protein shake during morning hours a small sized lunch and a huge dinner.

    Eating more often is not only an inconvenience, but it can also negatively affect digestion and testosterone levels.

    6) Eat Carbs on a Daily Basis

    The Ultimate Muscle Building Diet

    Everyone and their mother jumps on the low carb bandwagon when trying to lose body fat.

    But a few weeks in, you realize that it’s not quite the magical cure you were looking for.

    Yeah, it works at first. You drop water weight and fat rather quickly. But, after the initial, rapid fat loss, everything comes to a screeching halt.

    You look and feel like shit.

    You have zero muscle fullness, can’t get a pump, and get gassed 20 minutes into your workout. Plus, you get exhausted as soon as you start doing high intensity conditioning.

    The bottom line is it’s not a good look and it ain’t fun.

    Cutting carbs is both unnecessary and counterproductive for your physique goals. You’ll lose fat faster and look a lot harder and fuller with carbs in your diet on a regular basis. Carbs are an essential component to a good muscle building diet that simultaneously burns fat.

    The key is timing them properly and balancing them out with your protein and fats.

    7) The Best Way to Time Your Carbohydrates

    There are two primary times of the day to have carbohydrates:

    1. Around your workouts
    2. At night

    If you’re hitting workouts that build strength and lean muscle, you need carbs.

    They are the single best fuel for that type of exercise. And you will always feel, look, and perform better by keeping some in your diet. So, in the meal you eat 60-90 minutes before your workout, have 25-50 grams of carbs from one of the following:

    ● A small bowl of oatmeal
    ● A small sweet potato
    ● A fist sized portion of white rice

    Image result for oatmeal

    If you train in the morning or early afternoon and don’t feel like having an enormous meal at that time, don’t worry about it. Just get 20-40 grams of protein and another 20-50 grams of carbs and you’ll be set.

    This could be a protein shake in some cherry juice or a small can of tuna with some instant rice. As long as you fuel up on starch sometime later that day, you’ll be fine.

    The other time of the day to have a large portion of your carbs is at dinner. This works best from a social perspective because it gives you flexibility to enjoy a satisfying meal to close off the day. Plus, having some starchy carbs at night will help you sleep better. And better sleep means easier fat loss, better workouts, and higher testosterone.

    So, at dinnertime, have as many starchy carbs as you need to feel satisfied.

    For most people, this ends up being 1-3 fist sized portions of starchy carbs. This can be rice, potatoes, sweet potatoes, quinoa, or something else.

     

    8) Learn How Foods Make You Feel

    For every food that exists, there’s an article explaining that it’s full of poison.

    Some will say that eating meat will catapult you into obesity. While others will tell you gluten and grains will riddle you with cancer and depression.

    Much of that hype is overblown propaganda that makes you fear food and think you need a panel of medical tests to find out what foods to eat.

    The whole purpose of eating well is to feel fucking awesome. And you don’t need to go to the doctor’s office to figure that out.

    Here’s your 3-step plan to figuring out what foods you should and should not eat.

    Step 1: Eat some food

    Step 2: Take note of the foods in the meal

    Step 3: Think about how you feel after the meal.

    ● Are you tired or full of energy?
    ● Did it digest well or leave you farting your face off?
    ● Did you get a weird headache or feel sharper than ever?
    ● You’ll also want to take note of how you feel the day after eating something.

    For example, my nose gets stuffed up when I eat dairy. And it runs when I eat too many eggs. Sugar gives me a headache and hangover feeling.

    Eventually, after a couple weeks, you’ll realize which foods make you feel best.

    Eat those foods often. Don’t eat the ones that make you feel shitty.

    That’s it. Done with that concept.

     

    9) Don’t Fear Fruit

    If you’re getting fat from eating some strawberries or an orange, you’ve got bigger problems than what this blog post can help you with.

    But it’s highly unlikely that’s going to happen.

    Fruit is one of the healthiest things you can eat.

    I got suckered into the anti-fruit movement for a while but I found that with myself and my clients, it made no difference. And almost everyone always feels better when eating fruit. So I added it back into all my diets and the results were better.

    I recommend 2-4 servings per day if you want to stay healthy.

    10) Avoid the High Fat Bandwagon

    The Ultimate Muscle Building Diet

    Don’t go overboard on the “healthy fats.” That’s another mistake a lot of people make because of the popularity of low carb, Paleo style diets.

    By this point, we all know that saturated fat won’t kill you. You should include healthy saturated fat in your diet.

    But just because something is good for you it doesn’t mean you should consume huge amounts of it.

    You shouldn’t be putting a half a stick of butter in your coffee and recklessly eating bacon every day.

    Almost every physique athlete in history has followed a moderate fat diet.

    You don’t have to skip breakfast but I usually recommend pushing it back a few hours. Wake up, have some water, get some shit done, drink some coffee, then have your first meal anywhere from 2-6 hours later.

    They all know that you don’t get ripped eating sausage and mayonnaise.

    Low carb, high fat diets are for sedentary individuals. NOT for hard training guys who want to build muscle and get strong.

    Remember this: You should always eat based on your activity levels.

    There are 3 main macronutrients– protein, carbs, and fat. Each one plays a specific role in providing energy and fuel for activity.

    Protein: Supports muscle growth and recovery.
    Carbs: Helps fuel high intensity activity. Things like sprinting, lifting weights, or do anything beyond moving at a very low pace.
    Fat: Supports hormone levels and overall health. They also fuel low intensity activity like walking.
    You can apply this knowledge to your diet.

    For example, a couch potato doesn’t need carbs because he doesn’t do anything at a fast pace.

    No Renegade Workouts, no hill sprints, no high intensity conditioning.

    Low carb, high fat, moderate protein will be the healthiest diet for him.

    But that’s not you. Those are a consistent part of your week, which means your main energy fuel needs to be carbs.

    11) Don’t Believe the High Protein Myth

    No matter what the supplement companies and bodybuilding mags try to tell you, the fact is you need a ton of protein to build muscle.

    Eating huge amounts of protein does NOT lead to more muscle growth.

    Believe me, I wish it were that easy. All we’d have to do is drink five protein shakes per day and we’d get huge.

    Of course that doesn’t happen. All that does happen is we pee more, stress our internal organs, get fat, smelly, gassy, and inflamed. And we waste money.

    Do yourself a favor and save the cash. Take it from someone who pissed a ton of it away on super high protein diets.

    I’m not exaggerating when I tell you I have thrown away well over 6-7k on protein supplements and excessive trips to the butcher. None of it did any good.

    You don’t need more than one gram of protein per pound of bodyweight, per day, to build muscle.

    I’ve never had someone NOT look, feel, recover, perform and grow better by keeping a moderate protein intake like the one I laid out above.Questions

    Should I skip breakfast?

    You don’t have to skip breakfast but I usually recommend pushing it back a few hours. Wake up, have some water, get some shit done, drink some coffee, then have your first meal anywhere from 2-6 hours later. If you’re not hungry, don’t eat. If you’re hungry, then eat. Keep it simple.

    If you want more information on intermittent fasting check out this article. If you suffer from adrenal fatigue symptoms or can’t sleep, I’d recommend having breakfast a little earlier.

    Should I drink protein shakes?

    You certainly don’t have to if you can get enough of your protein from real food. The only benefit of protein shakes is the convenience and the fact that they offer a low fat form of protein. That being said, there is research showing that whey protein is beneficial both before and after a workout.

    Should I have carbs before training?

    I have always found that eating carbs before a workout definitely leads to a better training session, and research has proven that to be true. Try about 25-50 grams somewhere between 30 and 90 minutes before your workout. Some good sources include rice, oats, potatoes, baby food, and bananas.

    A brief summary to The Ultimate Muscle Building Diet:

    ● Eat whole, unprocessed foods 90% of the time
    ● Eat whatever you want 10% of the time
    ● Eat enough to feel energized
    ● Eat 2-3 meals per day
    ● Eat carbs on a daily basis; putting the majority of them after your workouts and at night.
    ● Learn how foods make you feel
    ● Don’t fear fruit
    ● Don’t fear from Fat
    ● Don’t buy into the high protein myth

     

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    What are the Symptoms of magnesium deficiency ,how it can effect your life!

    WHAT ARE THE SYMPTOMS OF MAGNESIUM DEFICIENCY?

    Magnesium is an important ingredient to so many of the body’s regulatory and biochemical systems that the impact of low levels spans all areas of health and medical practice. Therefore the symptoms of a magnesium deficit fall into two broad categories – the physical symptoms of overt deficiency and the spectrum of disease states linked to low magnesium levels.

    Symptoms include both:

    • Classic “Clinical” Symptoms. These physical signs of magnesium deficiency are clearly related to both its physiological role and its significant impact on the healthy balance of minerals such as calcium and potassium. Tics, muscle spasms and cramps, seizures, anxiety, and irregular heart rhythms are among the classic signs and symptoms of low magnesium. (A complete list of the symptoms of magnesium deficiency follows.)
    • “Sub-clinical” or “Latent” Symptoms. These symptoms are present but concealed by an inability to distinguish their signs from other disease states. Caused by low magnesium intake prevalent in nearly all industrialized nations, they can include migraine headaches, insomnia, depression, and chronic fatigue, among others. (A complete list of the symptoms of low magnesium follows.)
    • Image result for magnesium

    The subject of subclinical or chronic latent magnesium deficiency has been one of alarm and increased emphasis in research communities. This growing attention is largely due to epidemiological (population study) links found between ongoing chronic low magnesium and some of the more troubling chronic diseases of our time, including hypertension, asthma and osteoporosis.

    Compounding the problem is the knowledge that the body actually strips magnesium and calcium from the bones during periods of “functioning” low magnesium. This effect can cause a doubly difficult scenario: seemingly adequate magnesium levels that mask a true deficiency coupled by ongoing damage to bone structures. Thus experts advise the suspicion of magnesium deficiency whenever risk factors for related conditions are present, rather than relying upon tests or overt symptoms alone.

    SIGNS OF MAGNESIUM DEFICIENCY

    The classic physical signs of low magnesium are:1

    Neurological:

    Behavioral disturbances
    Irritability and anxiety
    Lethargy
    Impaired memory and cognitive function
    Anorexia or loss of appetite
    Nausea and vomiting
    Seizures

    Muscular:

    Weakness
    Muscle spasms (tetany)
    Tics
    Muscle cramps
    Hyperactive reflexes
    Impaired muscle coordination (ataxia)
    Tremors
    Involuntary eye movements and vertigo
    Difficulty swallowing

    Metabolic:

    Increased intracellular calcium
    Hyperglycemia
    Calcium deficiency
    Potassium deficiency

    Cardiovascular:

    Irregular or rapid heartbeat
    Coronary spasms

    Among children:

    Growth retardation or “failure to thrive”

    Image result for magnesium

    CONDITIONS RELATED TO PROBLEMS OF MAGNESIUM

    In addition to symptoms of overt hypomagnesemia (clinically low serum magnesium), the following conditions represent possible indicators of chronic latent magnesium deficiency:

    • Depression
    • Chronic fatigue syndrome
    • ADHD
    • Epilepsy
    • Parkinson’s disease
    • Sleep problems
    • Migraine
    • Cluster headaches
    • Osteoporosis
    • Premenstrual syndrome
    • Chest pain (angina)
    • Cardiac arrhythmias
    • Coronary artery disease and atherosclerosis
    • Hypertension
    • Type II diabetes
    • Asthma

    WHAT’S THE DIFFERENCE BETWEEN MILD AND SEVERE MAGNESIUM DEFICIENCY?

    It is well known that low magnesium is difficult to detect in a clinical setting, so much so that magnesium deficiency itself is sometimes referred to as “asymptomatic” or “showing no outward signs”.

    Magnesium deficiency itself is sometimes referred to as “asymptomatic” or “showing no outward signs”.

    In using these terms, researchers emphasize that conditions will often become severe before overt clinical signs are available – essentially issuing a warning  to health practitioners to be on the alert to signs of magnesium deficiency.

    Thus the question becomes not “How can we distinguish mild vs. severe deficiency?”, but “Given the difficulty in recognizing chronic low magnesium, how can we prevent it from developing into severe symptoms and chronic disease?”

    The monitoring of magnesium levels among at risk populations would seem to be a solution, yet the most commonly used magnesium test, blood serum magnesium, is considered inaccurate in clearly identifying marginal magnesium deficiency.

     

    The definition of magnesium deficiency seems simple, but it is complicated by the lack of available clinical tests for the assessment of magnesium status. Ideally we would define magnesium deficiency as a reduction in the total body magnesium content. Tests should be available to identify which tissues are deficient and the state of magnesium in these tissues. Unfortunately, this definition is incompatible with current technology.”

    In light of evidence that sub-clinical  magnesium deficiencies can increase calcium imbalance, worsen blood vessel calcification, and potentially lead to type 2 diabetes, the World Health Organization in 2009 issued a call for improved and more scientific methods of setting daily magnesium requirements and more accurate and accessible methods of assessing magnesium deficiency.

     

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    Enzyme Rich foods that can improve your protein digestion

    Enzymes are very delicate nutrients that are responsible for carrying out virtually every metabolic function. We have around 3000 unique enzymes in our bodies that are involved in over 7000 enzymatic reactions. Simply put, without enzymes we would cease to function.

    Unfortunately, the average diet is almost completely void of enzymes. Processed and cooked foods often completely destroy the enzyme content, leaving your body starving for this nutrient that is a key component in your livelihood. If you have any health complaints, chances are you could use more enzymes in your diet, and these 5 will cover that requirement in spades.

    Papaya

    Image result for papaya

    Papaya fruit is a rich source of proteolytic enzymes such as papain, which can greatly aid the digestive process. Papain has been deemed as one of the most effective at breaking down meat and other proteins, and it works by cleaving the peptide bonds of complex proteins, breaking them down to their individual amino acids so they can be ready for us in the growth and repair of the body.

    Since papaya is rich in natural sugars, it’s a good idea to eat it on its own (not with a heavy, animal protein based meal), preferably 15-30 minutes before a meal.

    Pineapple

    Image result for pineapple

    Bromelain is a complex mixture of substances that can be extracted from the stem and core fruit of the pineapple. Among dozens of components known to exist in this crude extract, the best-studied components are protein-digesting enzymes called cysteine proteinases. These enzymes are not limited to just digestive benefits; however, as research has shown, they also help with excessive inflammation, excessive coagulation of the blood, and certain types of tumor growth.

    Since pineapple is also rich in natural sugars, it is a good idea to eat it on its own, preferable 15-30 minutes before a meal.

    Bee pollen

    Image result for bee pollen

    Bee pollen is often considered one of nature’s most complete foods. It contains nearly all the nutrients required by humans and has abroad spectrum of beneficial enzymes including amylase, catalase, cozymase, cytochrome, dehydrogenase, diaphorase, diastase, pectase, and phosphatase.

    Bee pollen can be eaten on its own or put in trail mixes, oatmeal, superfood snacks, and smoothies. Bee pollen can cause allergic type reactions, so be mindful of that when trying it for the first time.

    Fermented vegetables

    Image result for fermented vegetables

    The fermentation process used to make sauerkraut and kimchi was developed centuries ago as a means of preserving vegetables for consumption through the winter months. The Roman army was said to have traveled with barrels of sauerkraut, using it to prevent intestinal infections among the troops during long excursions.

    Fermented vegetables are an excellent dietary source of many nutrients, including LIVE enzymes (provided they have not been pasteurized in any way). These live enzymes are accompanied by beneficial probiotics, which makes an exceptional combination for an effective digestive process.

    Fermented vegetables can be eaten on their own, but they also go great with any meal as a side. In fact, if you want to improve the digestion of any meal, you should strongly consider a side of fermented vegetables.

    Other enzyme rich foods you can consider include melons, mango, kiwi, grapes, avocado, raw honey, kefir, wheat grass juice, and coconut water. Check out the first source link for how to make your own homemade enzyme supplements.

     

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