ARE YOU FALLING VICTIM TO INFORMATION OVERLOAD?

Are you confused about...

• How to train for best results?
• How to eat for best results?
• What supplements to use for best results?

Once again, let's cut through the bull and simply provide you with some of the basic, time-tested, scientifically-proven "Universal Truths" about what it really takes to get stronger, build more muscle, and lose more fat!
This is the kind of info you can start using right now! End the confusion, dismiss the hype, and get your body on the fast track towards OPTIMAL PROGRESS!
You have nothing to lose, and only a better body to gain!

Truth #4

Protein is king!

This is perhaps the most important of all the advice we can offer. Muscle is protein. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains no matter how well thought-out your training and supplementation programs are.
How much protein is enough? Research shows that consuming 1.4 to 2.0 grams of protein per kilogram of body weight (0.64 to 0.91 grams per pound) each day is not only safe for physically active individuals, but may also improve your adaptive response to exercise. That's 140 to 200 grams daily for the 220-pound guy. For healthy, active people, the protein intakes stated above are not harmful to the kidneys or bone metabolism as part of a balanced, nutrient-dense diet. Anecdotally, some guys see faster gains in size and strength when protein intake is closer to 1.5-2.0 grams per lb. of bodyweight.
It is also important that you consume your protein over 5-7 daily meals rather than 2 or 3. This way your body will have amino acids readily available throughout the day for growth, recovery and repair. Also, you can more efficiently digest smaller, more frequent protein feedings than overly large portions. Remember, you want your protein to go to your muscle cells, not into your toilet bowl!
The sources of protein you choose to consume will depend on individual taste, budget, and what is readily available to you. Some of the best protein sources include chicken, turkey, lean red meat, low-fat or non-fat cottage cheese and milk, eggs, fish, buffalo, venison, and ostrich. To make it easier for you to consume sufficient protein, you may wish to purchase one of the many high quality protein powders that are now available. Two or three meals per day can come from these powders, as at certain times (like pre- and post-workout) they are even more advantageous than whole proteins.

Truth #5

You must take advantage of the post-workout "anabolic window."

In the 20-60-minute period immediately following a workout there is such an important opportunity available to aid in the quest for maximum muscle growth (without adding body fat), that we don't know why anyone would not take full advantage of it! In fact, next to breakfast, the post-workout meal is without a doubt the most essential feeding of the day for any bodybuilder, athlete, or even recreational lifter. Right after you train, your muscles are not only literally starving for protein and carbohydrates, but your entire metabolic machinery is in a state where a tremendous amount of nutrients will be preferentially shuttled directly toward muscle cells, and away from adipocytes(fat cells!).
The best thing you can do at this time is to whip up and consume a shake containing 30-60 grams of fast-acting protein and 60-120 grams of high glycemic carbs (exact amounts depending on bodyweight and goals). Since whey (especially hydrolysate) is absorbed more quickly than any other protein, this would be the optimal source at this time. The carbs should also be fast acting in order to effectively create an insulin spike. High insulin levels are important post-workout as insulin is responsible for transporting carbohydrates, amino acids and creatine directly into muscle cells. A perfect post-workout carb source would be dextrose or maltodextrin powder mixed together with the whey. Studies, and tons of anecdotal evidence, have shown that this approach to post-workout nutrition is optimal for gains in size and strength.

5 Flat Tummy Myths (and 3 Steps to Tight Abs)

It's bathing suit season and we all want to slim our midsections a bit. However, before baring it all, I'm here to warn you of the 5 myths that most people believe.

Myth #1: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no 'magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.

• Tip: Don't pop a pill - instead burn calories with intense exercise.

Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.

• Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as 'diet' or 'weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.

• Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).

• Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.

Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

• Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:

• Step One: No more junk.
  The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat - don't eat junk!
• Step Two: Eat whole foods.
  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
• Step Three: Come train with me.
  This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will slim you down fast!

You Snooze, You Lose (weight)

Apple-Glazed Turkey

Source: Heart-Healthy Living

Viewed: 51 times

Date Added: 06/01/11

1½ teaspoons olive oil or cooking oil
1½ teaspoons lemon juice
4 very thin slices lemon
¼ teaspoon dried sage leaves, crushed
¼ teaspoon seasoned salt
1 tablespoon apple jelly, melted
Fresh sage leaves (optional)
2 cloves garlic, minced

Prep Time: 10 minutes
Yields: 2 servings

Directions

Preheat broiler. Split turkey tenderloin in half horizontally to make two portions, each about 1/2 inch thick. Place turkey on the unheated rack of a broiler pan. In a small bowl, combine lemon juice, oil, seasoned salt, dried sage, and garlic. Brush mixture on both sides of each turkey portion.
Broil turkey 4 to 5 inches from the heat for 5 minutes. Turn turkey; place lemon slices on turkey. Broil for 2 minutes more. Using a clean brush, brush with apple jelly. Broil for 2 to 3 minutes more or until tender and no longer pink (170 degrees F). Slice the turkey. If desired, garnish with fresh sage leaves.

5 Core Workouts for a tight Midsection

Both guys and gals strive to have a strong toned midsection but very few of them achieve it. Try these 5 core workout programs to get a tight, strong core. By: Alex Stewart Article Summary: The core is made up of primarily fast twitch muscle fibers. A muscular and well defined core shows both strength and health. Included are 5 easy-to-follow workouts to help build your core. Six pack, eight pack (genetic freaks), washboard, whatever you want to call it, your core is the center piece for any muscular physique. It is the eye catcher for the opposite sex. A muscular and well defined core shows both strength and health. Both guys and gals strive to have a strong toned midsection but very few of them ever achieve getting one. If you have been looking for the perfect program to get you the tight, strong core that you have always been looking for, look no further. In this article we are going to go over the basic anatomy of what makes up the core and list 5 easy-to-follow workouts to help strengthen your midsection. Diet and cardiovascular training will have to be in check for you to see your abs. This article will only focus on the training that goes into building and strengthening your mighty core. Click Image To Enlarge. Your Abs Are The Eye Catcher For The Opposite Sex. The core is composed of 4 different parts. Below I will discuss where each are located, what its function is in the body and also a couple exercise you can do to stimulate the muscle. Abdominals Rectus Abdominus: Location: Covers the area from sternum all the way down to the pelvis bone. Function: Pulls the upper torso to the hips Exercises: Crunch or Sit Up Oblique: Location: Side of the waist Internal Obliques Transverse Obliques External Obliques Function: Tilt and twist the torso Exercises: Side Bends and Decline Oblique Crunches Intercostals: Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side. Function: Elevation and depression of the ribs Exercise: Air Bike Serratus: Location: Between front abs and lats. Function: Pulling of the scapula forward and around like in the motion of throwing a punch Exercises: Barbell Pullovers and Cable Crunches Rep Ranges The core is made up of primarily fast twitch muscle fibers. Fast twitch muscle fibers are denser than its counterpart the slow twitch muscle fiber, so hard, heavy and explosive bouts of exercise will stimulate this kind of fiber a lot more. This means that core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit up like you've done in the past. Focus on sets in the 8-15 rep range. RELATED VIDEO: Train Insane With Kane Episode #27: Extreme Abs Kane's in the gym today doing some painfully slow, deliberate ab raises. We're not quite sure what he's doing in the next scene but due to some sun glare it's another fail for him. Watch More From This Series Here. Find More Videos On This Topic. Now that you understand about what muscles make up the core, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you get that strong muscular core. RELATED ARTICLE [ Click here to learn more. ] Diet For Ripped Abs! A 6-pack is the hallmark of having a ripped body. No fitness or figure competitor would be caught without one. Author: Marie Spano All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or injury in the future. Many, if not all, the exercises will be new to you. So make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form. Bodybuilding.com Exercises Guides: Over 300 Exercises! Search for exercises and learn the correct form with picture and video guides! Get the best results possible and stay safe while lifting. [ Check Out The Exercises Guides Here! ] Core Strengthening Workout Programs Sample Workout 1: Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest) Side Bends: 3 sets of 12 reps (30 seconds of rest) Crunches: 3 sets of 12 reps (30 seconds of rest) Reverse Crunches: 3 sets of 12-15 reps (45 seconds of rest) Get A Printable Log Of Sample Core Workout 1. Printable Page PDF Document Sample Workout 2: Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest) Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest) Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest) Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest) Get A Printable Log Of Sample Core Workout 2. Printable Page PDF Document Sample Workout 3: Frog Sit Ups: 3 sets of 12-15 reps (30 seconds of rest) Jackknife Sit Ups: 3 sets of 12-15 reps (30 seconds of rest) Oblique Crunches: 3 sets of 12 reps (30 seconds of rest) Reverse Crunch: 3 sets of 12 reps (30 seconds of rest) Get A Printable Log Of Sample Core Workout 3. Printable Page PDF Document Sample Workout 4: Russian Twist: 3 sets of 12-15 reps (30 seconds of rest) Ab Crunch Machine: 3 sets of 8-12 reps (30-45 seconds of rest) Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest) Crunch - Legs On Exercise Ball: 3 sets of 8-12 reps (30 seconds of rest) Get A Printable Log Of Sample Core Workout 4. Printable Page PDF Document Sample Workout 5: Decline Crunch: 3 sets of 8-12 reps (30-45 seconds of rest) Dumbbell Side Bends: 3 sets of 8 reps (30 seconds of rest) Exercise Ball Crunch: 3 sets of 12-15 reps (30 seconds of rest) Flat Bench Leg Pull-In: 3 sets of 12 reps (30 seconds of rest) Get A Printable Log Of Sample Core Workout 5. Printable Page PDF Document Conclusion There you have it - 5 core strengthening workouts. I like to work my core every 2-3 days. Try rotating these 5 workouts into your workout split. These workouts sure will help you get that strong muscular core you are looking for. Click Image To Enlarge. These Workouts Sure Will Help You Get That Strong Muscular Core You Are Looking For.

Baked Eggs with Spinach and Mushrooms

Source: Gourmet

Viewed: 163 times

Date Added: 03/26/10

Baked Eggs with Spinach and Mushrooms
10 oz baby spinach leaves
¼ cup finely chopped onion
1 garlic clove, finely chopped
2 tablespoons unsalted butter
5 oz mushrooms, thinly sliced (2 cups)
⅓ cup heavy cream
¼ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon freshly grated nutmeg
4 large eggs
2 tablespoons finely grated parmesan

ALPHA MALE ADVANCED WORKOUTS SPECIAL REPORT: SNEAK A BICEPS PEAK!

How did you do with the UPPER CHEST exercises we gave you? Hope you loved them! This week, we want to focus our Report on building better BICEPS PEAKS! Try out these exercises and watch your Biceps Peaks IMPROVE BIG TIME!!!

In our capacities as trainers, we think one of the most common queries in regards to body part troubleshooting is, "How can I get a better peak on my biceps?" And who can blame any aspiring bodybuilder for asking that question? How cool does it look when a bodybuilder hits an arm pose and their biceps literally rise into mountainous knots of gnarly, freakish muscle? The answer is...it looks awesome! However, not everyone can achieve such a dramatic peak on their biceps by simply doing basic curls. The fact that some people develop longer, more football shaped biceps, while others develop shorter, more mountain-like biceps is mostly a matter left up to genetics. But do not fear because there is a way that EVERYONE can create the illusion of having a somewhat more substantial biceps peak! The key lies in bringing about greater development in a little talked about muscle that sits underneath the biceps called the brachialis. In a highly defined bodybuilder, the brac hialis appears as a thick knot of muscle that pops out of the side of the upper arm when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger and larger, it will actually "push" the biceps up higher, which will give the appearance of greater peak! Sounds good, huh?
Now, the problem with effectively stimulating the brachialis is that with most standard curling movements the biceps acts as the main flexor of the upper arm. Yes, the brachialis does get a little work, but it is mainly "just along for the ride." Thus, what you need to do is to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can strut its stuff! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.
The following exercises are custom-made to attack the brachialis, giving you the ability to "sneak a biceps peak!"

Hammer Curls

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together or in an alternate fashion, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms' length. Hammer curls can be performed standing or seated (on a regular or incline bench), on a cable with a rope attachment, or even in concentration curl style.

Reverse Curls

These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work very intensely during this movement. Make sure you keep your elbows locked into your sides and wrists straight throughout the set. This is an exercise that should be performed very strictly, thus the need to keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead. Reverse curls can also be done on a cable machine, and on a preacher bench as well for an even stricter movement.

Overhead Cable Curls

This unique exercise is one of our personal favorites for a targeted assault on the brachialis. Begin by placing a flat bench in front of a weight stack on one side of a cable crossover machine. Make sure that the bench is at least a foot or so away from the stack, as the goal here is to make your arms appear more like mountains, not to put a mountain-sized lump on your head! Attach a short straight bar to the upper pulley, lie down, and plant your feet firmly on the floor. Have someone hand you the bar as trying to grab it yourself is a bit awkward on this exercise. Start with your arms perfectly straight and then begin curling the bar both down and back, so that at the full contraction point, the bar is actually behind your head. As you curl you will need to draw your elbows back slightly and tip your head forward just a bit in order to achieve this exaggerated range of motion. At the bottom hold the squeeze for a count and then return the bar under control to the starti ng position. As a variation, this exercise can also be performed seated, facing an upper cable pulley. In this case you would hold your arms straight overhead, and again curl the bar down and back to full contraction.

We're sure your biceps peaks will respond to these exercises!

Healthy Eating Tips Your Kids Will Love

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today's toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child's diet into one that is packed with good health.

1) Add Color

Adding bright and colorful fruits and veggies to your child's plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you'll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

• Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
• Pure Maple Syrup: Forget the "fake" syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
• Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won't spike your blood sugar like refined sugar.
• Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that's not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

• Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
• Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
• PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child's day.

5) Ban Sugary Drinks

One of the best things that you can do for your child's good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don't have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child's diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you'll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child's biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.

Pay Attention

Here's a tip for kids and adults alike. When you are eating, pay attention.

Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?

Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.

Do this and you will quickly reach your ideal weight.

PB&J Makeover

Not all PB$J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here's what you need:

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• 1/2 of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

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