Archive | February, 2016

Body Building Diet – Vegan

The problem faced by skinny guys and vegetarians is not basically because they are short of meals. But they are faced with this situation of low calories, because their meals are basically high on fiber, what with the huge load of fruits and raw veggies that are rich in fiber and lend a filling effect to one’s appetite, while at the same time being really low on calories.

It is highly important that you consume anywhere between say 15 to 20 calories of food, for every pound of body weight that you are carrying on yourself. So for example, say that you are weighing 180 pounds in terms of your body weight you will need to have a total of 2700 to 3600 calories worth of food in an entire day. This implies that if you are consuming 6 meals per day, you will need to have anywhere between 450 to 600 calories worth of food per meal.

Ideally, it would be a great idea to get started on the lower end of the scale and gradually adjust yourself to reach the higher levels of the scale, as your body gradually gets adjusted to the increasing intake or consumption. However, it is important for you to keep a check on the amount you are eating and the kind of reaction that your body is giving. 

If for instance, you have been steadily putting on weight, but most of it is fat mass instead of lean muscle mass, then you need to gradually reduce your intake, till you see an increase in lean muscle mass, when compared to the gain in fat mass. On the other hand if you see a steady increase in the lean muscle mass of your body, as compared to the fat mass of your body, then you can continue to maintain your current rate of intake of calories. Finally, if you see a steady increase in the lean muscle mass of your body, accompanied by a steady decrease in the fat mass of your body, then its time to increase your intake of calories, until you reach a state of equilibrium, or until you feel that you are happy with the current bulk of your muscles.

Finally, as compared to all the other nutrients that you must consume, it is equally necessary to consume healthy fats as well. It is a recommended best practice that at least 30% of all calories that you consume in a day be derived from healthy fats. An example of healthy fats is the Omega 5 fatty acids. One example source of deriving the Omega 5 healthy fatty acids is through the consumption of dry nuts.

Armed with this knowledge, you will be able to eat the right way, in spite of being a vegetarian or a skinny guy or a hard gainer, and you will be able to see how, you start  building  up those  muscles , with the help of your regular body  building  work outs, coupled with the  diet  guidelines, as illustrated in this article.

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Fast Diet Or Fast, Safe, Healthy Diet?

A Fast  Diet  program is something that every overweight person wanting to lose weight desires. That’s why, numerous  diets  billed as ‘fast  diets ‘ have cropped up, some of which do work quickly.

However, that is only part of the picture. While a Fast  Diet  may produce quick results, it invariably involves health risks. Only a  diet  that follows a specific scientific principle can truly be a Fast  Diet  that is also safe and healthy.

Three Types Of  Diets 

Despite all the grand terminology used to describe them, basically,  dieting  programs are of three types: the first are those that focus on reducing food (calorie) intake to burn off excess fat in the body. These are purely starvation ones.

The second type are those that use non-conventional, medically unrecommended tactics to burn off excess fat in the body, while at the same time also restricting your food consumption.

The third type is those which burn off fat through regulating food intake in a manner that ensures not only fast weight loss, and also safe and healthy ones.

All three types work in varying degrees but, while the first type involves ill-advised starvation, the second one involves consuming foods, such as alkali ones, that can affect your health.


Starvation, for instance, because of the deprivation of food, deprives your body of vital nutrients such as, proteins and vitamins that are necessary to keep your energy levels high. Lack of these nutrients leads to health complications, such as, deficiency diseases, besides leaving you feeling week and hungry.

Similarly, non-conventional  diets , such as acid alkali ones, for example, can lead to alkalosis marked by symptoms such as vomiting, nausea, numbness, tingling sensations, muscle spasm, light-headedness and twitching of muscles.

Fast, Safe And Healthy  Diets 

For a  diet  to produce results quickly and yet remain safe and healthy, it ought to effectively burn off the fat already stored in your body, not just the food that you eat, while at the same time providing your body with its daily requirement of nutrients.

It is a scientific fact that this can be achieved by shifting the calories you eat in such a way as to stimulate your body to effectively burn off the stored fat in your body.

Any  dieting  program that uses the shifting calorie method is not only going to truly burn off fat quickly, but will also be a safe and healthy one. This is the kind that must be your first choice.

These are the third type of  diets  and their hallmark is that they make you eat your usual foods, but in different combinations, so that your body gets all its nutrition, while at the same time burning off excess fat present in your body.

The problem, however, is that, though safe and healthy they maybe, almost none of the third type of  diets  are based on any well-researched tangible scientific theory to produce quick results.

Instead, they are mostly good old home remedies being sold as commercial  diets  under the name of a fast  diet .

Largely, these  diets  are put-together by those who know more about making money, than those who have any real knowledge about how the human body works. That is why, though these are safe, they do not work rapidly and the weight you lose through them is limited and takes a long time.

Proven  Diet 

From among the so-called fast and safe  diets  of the third type, only one  diet  really employs the shifting calories method. This  diet  has provided amazing, quick and safe results for hundreds of thousands of overweight people. This  diet  also provides various options, such as vegetarian and non-vegetarian and works wonders for those who follow it as instructed, without cheating. The  diet  is called Fat Loss 4 Idiots and produces clearly visible results in as little as 2 weeks. It is also a very easy to follow.

It is beyond the scope of this article to get into detailed analysis and information about this  diet , but you can read it all from this author at this website: Fatloss4Idiots Exclusive.

Whatever else you do concerning  dieting , remember to opt for a fast  diet  program that is also safe and healthy. There is no point in losing weight at the expense of ending up with more serious other health complications.

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Bruce Lee’s Ab Workout Routine

Bruce Lee was a martial arts icon of our time, boasting one of the strongest bodies ever seen. He always focused on possessing a powerful body to be able to take the demands of martial arts, or pretty much any activity. He saw the abdominal musculature as a shield that protects the rest of the torso. And wouldn’t you know it – he boasted one of the most chiseled physiques ever known.

Lee always stressed perfect form when exercising. Regarding sit-ups, he’d once said, “The proper way of doing sit-ups isn’t just to go up and down, but to curl yourself up; to curl yourself back up, like rolling up a roll of paper.” He’s absolutely right. Form is of utmost importance, and if your form isn’t sound, why even exercise?

So without further ado, here is Bruce Lee’s Abdominal Workout (and in addition to these, please check out these easy tips on toning your stomach):

1. Sit-up twists.

4 sets of 20. Lie on the floor or a mat, with your knees bent and toes directed ahead of you. Try to minimize as much space as you possibly can between your lower back and the mat. Rest your hands behind your head, but you don’t have to interlock your fingers. Curl up gently like the newspaper Bruce Lee talked about as far as you can go comfortably. Turn your torso to the left as far as you can go comfortably. Smoothly come back to your beginning position. Repeat the exercise and twist your torso to the right this time. This is one repetition.

2. Leaning twists.

4 sets of 50. Stand up straight and place your feet about 2 ft apart. Take a broom handle or wooden pole and place it on your shoulders. Grasp it with your hands wherever you can comfortably. Bend your upper body forward while keeping your back straightened, and then turn the pole up toward the ceiling as far as you are able to comfortably. Come back to your beginning position and do the exercise again for the other side. This is one repetition.

3. Waist twists.

4 sets of 70. Sit up straight on a chair with your toes facing ahead. Put your broom handle on your shoulders and grasp it with your hands. Twist your torso slowly to the left. Hold this position momentarily and come back to the middle. Repeat the movement and turn to the right this time. This is one repetition.

4. Frog kicks.

4 sets of 50. Lie on the floor or a mat and close the gap between your lower back and the mat. Move your knees up to your sternum and kick your feet out at around 45 degrees.

5. Leg raises.

4 sets of 20. Lie on the floor or a mat, with knees down, and your legs together. Remember to close that gap between your lower back and the mat. Gently raise your legs together, upwards to around 45 degrees, and slowly return to the starting position, but don’t let your legs touch the floor.

Together with these ab exercises, Bruce Lee rode an exercise bike for about 45 minutes daily, as discussed in these easy tips on toning your stomach.

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How to Grow Bigger Muscles – Body Building Tips

Good body structure is a crown on the head of a well person that only a sick person can see; brilliant thought. Strong and healthy body is the real king that offer social and healthy well being. But in order to really get there you’ll need to put in extra effort, time, and to make proper schedule and be more consistent with your exercises.

When you plan to  build  your body  muscles  stronger and bigger, you must have proper and helpful information on body  building  exercise regime. There are different body  building   tips ; the easy way and hard way. By hard way I meant spending long hours in gym, taking big weights and increase weight every day and taking extra food supplements such as protein powder and this can sometimes go on for years.

Easy way means regular workouts, comfortable diets and thus stay fit lifelong. You can choose from these two ways according to your body needs. If you want to become a body builder and be part of body shows, the hard way is the only way to go actually. On the other hand, if you’re not looking to join any competition of any sort, the easy way will be just enough to keep you fit and healthy.

You should follow some body  building   tips  to achieve imperative results. Plan your body building regime; have proper schedule for exercises and make a note on the work outs you do and what is your exact goal and follow the schedule strictly.

Body  building   tips  include these important things at first. Have patience; don’t give up so soon. Here is a fact that many people have made the mistake of committing, you might have paid advance payments in many gyms sessions but never achieved the goal simply because you gave up workout the moment it gets difficult and uncomfortable, and thus disappointing yourself. Remember that feeling uncomfortable are part of growing bigger  muscles !

Don’t plan to become another Arnold within some months of your workout. The truth is it will take at least one year to enhance your overall body  muscles . So, make a promise that you will never give up the resolutions within one or to months to achieve a well sculpted body.

Burn your bad habits; that sound familiar and easy to plan but in truth it is really very hard to do. Nicotine and alcohol are antioxidant agents; those consumptions will no doubt hamper your  muscle  growth. Have tons of water instead of taking alcohol.

Enjoy your work outs and diet, practice mediation and yoga can give you more confidence and focus for your body building attempts.

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Dog Nutrition Tips

Your dog’s well being is as tied to its  nutrition  as yours is. Dogs, just like humans, have specific nutritional needs. It is very important to be aware of your dog’s needs and feed him or her the best diet possible.

Not all commercial dog foods are alike. In fact they can be quite different in their contents. There is such a huge selection of brands and types, how do we know what is best for our dogs? Forget about advertising hype or price. Just because they say it is good for you dog, doesn’t mean it is so. Also, just because the food is expensive, doesn’t make it a good choice either. So how is one supposed to know? To start with, here are a few quick ways to check if the dog food you are using may not be right for your dog.

* The dog is often ill

* The dog gets worms frequently

* The dog has severe flea problems

* He seems to have no energy

* He seems to be restless

* His coat is dull and not soft

* His shedding is excessive

* The dog burps a lot

* The dog has bad breath

* He has gas problems

* His stools are large and/or loose

* He doesn’t seem to like his food

* His teeth are dirty and brown

All of these conditions can occur in all dogs from time to time and would be considered normal. However, if several of them occur on a regular basis, it could be time to take a look at his diet.

Dogs are Carnivores!

Dogs are meat eaters and not vegetarians. Dogs need meat! One only needs to look at a dog’s teeth to know they are born meat eaters. Their teeth are not like ours. They are designed only for tearing meat apart. They don’t have the flat, grinding teeth we do which are made for grains. No digestion takes place in the mouth like ours does, and all the enzymes in his digestive system primarily have the ability to break down and digest meat and raw foods. Yes, your dog is a carnivore!


Protein is the dogs most needed nutrient! Dog food packaging shows the amount of protein in the food. Not only is the percentage of protein in the food important, but the source of the protein is important. Unfortunately, the protein found in dog food can come from any source. Protein from plants can be included in the protein content.

Labeling laws require that the most common ingredients be listed first. So if the first few ingredients are plant in nature, you can be sure that is where much of the protein is coming from. Much of the protein in dog food may be coming from wheat, rice, soy, and corn. Dog food manufactures use these plant sources for protein because they are cheaper. But your dog is a carnivore who NEEDS protein from animal sources!

Protein Deficiencies in Dogs

If your dogs are deficient in proper proteins, he or she may show the following symptoms:

* Aggression

* The development of epilepsy

* The development of cancer

* Bladder, liver, heart, or thyroid problems

* Tail Chasing

* Being timid

* Excessive shedding

* Bent or crooked whiskers

* Vomiting or diarrhea

* Lack of appetite

* Slow healing wounds

Dogs that are extremely active need more protein from animal sources than do dogs that are inactive. House dogs that spend most of their time inside can get by with more grain based protein in their diet than active dogs.

It is the amino acids of proteins which your dog actually needs. Unfortunately heating food destroys some of these amino acids. All dry and canned foods have been heated during manufacturing. Dogs should be giving an amino acid supplement to make up for this loss of quality in the amino acids. Ask your vet for advice on this.

Puppies and Protein

In a dog’s first year of growth, he needs almost twice as much protein than an adult dog. This is because muscles and other tissue are primarily built with amino acids. Even a short period of time in a dog’s first year without proper levels of protein can result in problems later in the dog’s life. The correct food is absolutely important during the puppy’s growth year.

When buying puppy food, it is very important that two of the first three ingredients be animal proteins and not plant proteins. It is even better if the first two are both animal proteins. Foods with two or more plant proteins in the first three should not be fed to the puppy.


Dogs also need carbohydrates. But not many are needed to stay healthy! Carbohydrates are used by the dog for proper stool consistency, some energy requirements, and proper thyroid function. Too many carbohydrates in a dog’s diet result in large, smelly stools, bad breath, sore gum’s and tartar on the teeth. Rice, oats, and barley are the best choices for carbohydrates. Foods with soy are not advised because of how it slows absorption of other nutrients. You may ask yourself how wolves, dogs’ direct ancestors, and/or wild dogs would get their carbohydrates.

Dogs need so little carbohydrates that in the wild they would get them from the digestive tracts of the animals they would catch and eat. Mice and rabbits will almost always have partially digested carbohydrates in their system. And yes, when our dogs catch a rabbit, NOTHING is left. They eat the whole thing…fur, bones, insides…everything! We are always glad to see when they have caught one because we know they are getting some good nutrients in the most natural way.


Dogs also need fat in their diets. Fats are either polyunsaturated or saturated. When dry dog foods are made, fat is sprayed on them. Fat not only makes the food taste better (just like it does with our food). Saturated fat comes from animal sources and unsaturated fat is plant based. Too much saturated fat can lead to loss of energy, dry skin, and heart problems. Too much animal fat may cause the dog to become fat, increase the likelihood of mammary gland tumors and can lead to cancer in the digestive system.

Polyunsaturated fats in dog food come from flax seed oil, safflower oil, wheat germ, and olive oil. This fat is needed for the dog’s skin and coat health. Also, too little plant fat can lead to belly or thigh lesions, itching, poor blood clotting, skin ulcers, and improper growth.


Dogs, just like humans, need vitamins too. Vitamins B and C are water soluble and A, D K, and E are fat soluble. The water soluble vitamins are the most fragile and are often destroyed in the heating process of foods. There is some debate about a dog’s need for vitamin C. Dog’s, unlike humans, produce vitamin C (just like we produce vitamin D). But there is some research suggesting that what a dog produces is not enough. This is especially true for puppies. You should talk to your vet about your dog’s vitamin needs. He may suggest a vitamin supplement. Along with the vitamin supplement, a mineral supplement may also be advised.


A dog should have access to fresh water at all times. The only time this rule should be modified is when house breaking a puppy. Then you can limit the dog’s water intake in the evening so he can make it through the night.

Commercial Dog Food versus Natural Foods

A dog’s most natural food is raw meat. They can digest raw meat in about 5 hours. But it can take over 15 hours for a dog to digest a meal of dried dog food. This is because they have the correct and needed enzymes to digest raw foods.

They do not have enough enzymes to rapidly digest dried foods. So the dry food sits in their stomachs until enough enzymes can be sent to the stomach for digestion. Many experienced dog owners wholeheartedly embrace the idea of giving their dogs all natural foods. The draw back to this is that it can be expensive and requires considerable time. If one is interested, there are many books available on the topic of cooking for your dog.

We like to offer our dogs a compromise. We give them plenty of people food during the week, and we hope this helps better balance their diets. We give them a lot of eggs (including the shells), milk and cheese, chicken parts, meat, and other meat and dairy products they seem to like. You will find that there are some things your dog won’t digest well.

If a dog will eat them, it is fine to give your dog any and all kinds of salad ingredients such as carrots, radishes, cucumbers, and lettuce …all in small quantities. Again, just experiment in small amounts to see what your dog likes and can digest well. But don’t overdo it on the pure people food. Just a little bit will go a long way for them. But give them as much meat as you can. Buy an extra t-bone next time for your canine! And remember, there is no need to cook it for him!


One of Storm’s greatest joys is chewing on a giant ham bone! He can spend hours and hours on one. And he will not stop until the whole thing is gone. Yes, he will keep chewing until the entire bone is gone! The nutrients in the bone are great for him, and chewing on one keeps his teeth clean! When it comes to chicken bones, we have mixed emotions. For the past ten years we always gave our dogs chicken bones. They love them!

At Thanksgiving time, the dogs would get the “remains” of the boned turkey. We never had one single problem. After all, when one of our dogs catches a rabbit, they eat the whole thing. There is nothing left of the rabbit. However, in the past few months we have been reading more and more about the dangers of cooked chicken bones. They have been known to puncture the digestive tracts of some dogs. So we have stopped giving them the chicken bones just to be safe. Some vets say that uncooked chicken bones are fine since they won’t splinter.

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Recumbent Exercise Bike Workout Tips

Cardiovascular exercise is a good way to promote heart health and your overall well-being. It is the safest natural way of losing those extra pounds of fat that accumulated because of unmindful eating, unhealthy habits and lack of exercise. Cardiovascular exercises can be done in a lot of ways: you can go hiking, biking, walking, jogging and even jump roping.

However, there are times that we do not have the liberty of going out. In this kind of situation, having home workout equipment like recumbent exercise bike comes in handy.

A Revolutionary Way of Doing Cardio

Smoothly-working, efficient and effective – those are basically the main attributes of a recumbent exercise bike. This type of exercise bike offers medium to high intensity of resistance in a safe and gentle manner. Unlike running, an exercise bike puts minimal impact to your joints. This will prove useful for people who have a lower back injury, joint problems like arthritis and anyone undergoing a post-injury rehabilitation program.

Tips for Working Out Using a Recumbent Exercise Bike

Tip #1: Just like any certified trainer will tell you, consult your physician before doing any exercise program. By doing this, you will be aware of your limitations therefore overexerting and injuries are less likely to happen.

Tip #2: Unlike a regular bike, a recumbent exercise bike does not engage the abdominal muscles during exercises. Therefore it is important that you should be mindful about your posture during the workout to prevent spine injuries.

Tip #3: To make your workouts effective, determine the appropriate exercise frequency and resistance for you. To determine the right resistance, you should exercise within 60 – 80% of your maximum heart rate. You can determine your maximum heart rate by subtracting your age to 220. Having a heart monitor will definitely help you in monitoring your heart rate during the whole duration of the workout.

Tip #4: Using the heart rate that you computed from the steps in number 3, do a workout session that will last for 20 minutes. It is advised that you should go slowly at first while building up the speed as you go along. This workout should be repeated with a minimum of three sessions per week.

Tip #5: Drink water. Water is lost when you sweat so therefore make sure that you are properly hydrated when doing the exercise. See to it that you are hydrated; drink a glass of water before doing the workout.

Tip#6: Do a warm up session before exercising on a recumbent exercise bike. This will ensure that your joints are well lubricated before the exercise. Do not stop immediately after the workout. It is vital that you should do a cool down after it. You can do this by gradually reducing your speed in 5 minutes until you stop.

Tip #7: Recumbent exercise bike is still a machine. Make sure that you check that everything is working fine before exercising. It is also important that you call a professional every once in a while to conduct necessary maintenance.

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Weightlifting Workouts + Muscle Building Foods = Results

Most guys are already aware that if they want to get bigger and bulk up you need to do more than just your weightlifting workouts. You need to eat and you need to eat more, a LOT more. You need to have that calorie surplus for the energy to lift and also to build more muscle. But most of these guys probably also feel the pain of having to eat more not just in the body but also in the wallet. It can be quite expensive having to eat a lot more to have that calorie surplus. So if you’re going to have to spend more money on food it might be a good idea to get the best muscle building foods as far as quality but also price.

Every muscle building guide will tell you that protein is the number one thing you need for muscle building and the egg is the king for protein foods. It’s the highest rated protein food out there with a BV 100. Now when eating these eggs don’t forget the yolk as the yolk contains healthy fats and is also filled with protein.

For years many thought eating too many egg yolks is bad for your health but there’s nothing that says having 2 egg yolks a day does any harm to your health. If you eat a yolk for every 2 or 3 egg whites you should be fine. I always eat 2 whole eggs and after that I take the yolk out of every 3rd egg. And the good news is you can find a dozen eggs at some places for as low as a buck or two.

All the bodybuilders you see in the bodybuilding books have chicken breasts high in their list for what they eat. Chicken breasts are high in protein and very low in fat.

Fish is also good because of its protein and is filled with healthy fats. Tuna being the most popular because it seems to have the highest protein content, but salmon is a good alternative to add some variety. It can also be very cheap as you can get a can of tuna for only a dollar or 2 but its packed with a lot of protein.

The tastiest of the best muscle building foods would probably be beef. Beef is also filled with creatine. But it also contains saturated fat and cholesterol but having beef so it should be eaten in moderation, just like anything else.

Whey protein although not a real food is a great source of protein also. It’s best to take whey protein right after your weightlifting workouts. A note about supplements such as whey protein is to take supplements only when you’re short of calories or in the case of whey protein short in protein. Supplements are just that, they should only be used to supplement your diet.

A food many don’t have on their grocery lists is olive oil. The reason olive oil is great is because 1 tbsp is already 120 calories, so even if you’re full but still need some calories olive oil can easily help you hit that calorie goal.

Some other great muscle building foods that give you a lot of bang for your buck would include whole milk, peanut butter, olive oil, potatoes, oats, and bananas. Just remember if you’re not getting bigger from your weightlifting workouts than you need to take a closer look at your diet.

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The Coffee and Apple Diet

Have you heard of the Coffee and Apple diet? It’s almost as preferred as the Coffee and Marshmallow, diet but even so a little more fit. The Coffee boosts your energy levels allowing you to get through your daily task list at lightning speeds and the apples keep your gut lined and your body filled with natural energies.

Fundamentally the Coffee and Apple diet works on the premise that you drink 7 cups of coffee and eat 7 apples a day. In addition to the Coffee and Apples, you are inspired to drink 2 liters of water and eat a tiny lunch and a small dinner usually composed of rice and protein such as fish or chicken. The Coffee and Apple Diet is becoming more popular, especially in the workplace and among young mothers who are forever active and may otherwise forget to eat, or just reach out for the closest bag of crisps or a chocolate bar.

The Coffee and Apple Diet permits you to eat regularly and maintain your sugar levels while still feeling satisfied. After a month on the Coffee and Apple diet you are expected to shed at least fifteen lbs. Depending on your starting weight some have lost barely more and some slightly less.

Men can afford to eat a bit more than women but should not use that as an excuse to indulge and as with any diet, your body frame and height comes into factor too.

Lauren James is a homemaker with two toddlers who lives a hectic life. She seriously wanted to lose 10lbs for her sister’s wedding but couldn’t galvanize herself to attend weight-watchers classes and when a friend told her about the Coffee and Apple diet she made a decision to give it a go. “It was rather hard for the first couple of days as my body altered from the regular junk inputs of McDonald’s burgers, crisps and biscuits but the regular cups of coffee, which I sweetened with Splenda, certainly kept me going and my sugar cravings at bay. By the end of the first week I’d shed 4lb and was feeling full of energy and chuffed in myself. After a month I’d lost 11 lb and was the ideal weight for my sister’s wedding. I’d highly counsel the Coffee and apple diet as a fast fix weight loss plan, particularly for a big day such as a wedding or vacation.”

One of the largest advantages to this diet is the incontrovertible fact that it can be tailored to fit your tastes, it is highly customizable and even if you dislike coffee you can flavor it with mint, chocolate or strawberries to fit your taste. A very preferred product on this diet is the slimming aid Naturegift Diet Coffee, which is a brand of instant coffee which helps to burn off fat.

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MMA Workout Routine – Find the Master Within You

MMA workout routine or mixed martial art is a new workout regimen. It is a very happening workout regime and that is why it has become popular. It surely is a very interesting workout routine. It keeps the interests of others and helps in losing weight very fast.

It covers all kinds of exercises which help in the reduction of weight in an effective manner. The exercises specially focus on certain muscles of the body which makes it all the more effective. It is a kind of exercise which helps in anaerobic and aerobic conditions. This kind of a workout also depends on changing the exercise on a regular basis. This is done to change the pace of exercise constantly which helps in further weight reduction.

MMA workout routine has a lot of benefits as well. It increases a person’s stamina. This is because this regime incorporates change of pace exercises which increases stamina. This in turn improves your endurance power. The best part about this kind of an exercise MMA workout is that you a bit of self defense as well.

MMA training routine is very dynamic. You need to keep changing your style of exercising constantly. The best part about MMA training workouts is that you cannot follow the same workout uniformly. This adds to your getting stronger day by day. At the same time you can also use the different kinds of equipments and make all your workout sessions fun filled.

Another thing about MMA training is that you can practice them all alone. If required then you can also get a personal trainer for yourself. This will help you reach another kind of fitness level. You will have a lot of energy that you can gain from this kind of a workout regime.

Yes you need to set a certain target for yourself. It is very important for any kind of a regimen let alone MMA training. You will need to focus on your workout in all the possible ways. Some of the techniques are MMA- takedowns, striking techniques, clinch techniques, grappling, kick boxing, guard, ground and pound techniques. All this can be practiced together. But you need to be careful with all this as it may cause injury.

Again you can join online communities to get more information on this technique of exercising. You can also get online some of the training video on MMA training- boxing, drills, submission, fighter, pad, fight, sparring and mixed martial arts training. You can also look for MMA training videos of various fighters. All this will help you with weight reduction which will help you with all about MMA workout routine and its benefits, so you need not worry.

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High Protein Diet & Foods For Muscle Building

High protein diets have always been popular with athletes. Their popularity increased tenfold during the past 5 years with the introduction of the low carb type diets to the public that include high protein foods.

Regular people who do not exercise can eat moderately high protein foods. On the other hand athletes and people on  muscle   building   diets  must eat at least 1gram per lb of bodyweight in order to  build   muscle . A high protein diet is the staple of bodybuilders. Bodybuilding athletes always include a high protein food source in their daily diet.

High protein foods you can include in your diet are:

Turkey breast

Chicken breast

Lean cuts of red meat

Lean cuts of pork

Fish (most fish is high in protein)

Eggs & Egg Whites

Skim Milk

Low fat cottage cheese

Protein powders & bars

Whether you are going for  muscle   building  or fat loss, a high protein  diet  plan can certainly help you either way.

If you are trying to  build   muscle , you need a high protein intake in your daily  diet  in order to recover from workouts and  build   muscle  tissue. Protein provides the  building  blocks for  muscle  and without it  muscle   building  and growth simply will not occur. During weightlifting and hard training, muscle tissue is broken down. In order for that  muscle  tissue to be rebuilt and grow stronger, we need to eat a  diet  high in protein. It’s pretty simple.

If fat loss is one’s goal, a high protein diet is also an absolute must. Most high protein foods are very low in carbs and saturated fats. Therefore by eating high protein foods in your diet, you also also eating quality low calorie foods. In order to accelerate the fat loss process, reducing carbs and overall calories is usually recommended. High protein foods can help you in achieving that.

An average person who trains hard and weighs 180lbs requires a minimum of 180grams of protein in his diet per day. This means at least 1gram of protein per pound of bodyweight. Anything less and  muscle   building /recovery will not be optimal. Some hard training athletes consume up to 2 grams of protein per lb of bodyweight in order to accelerate the  muscle   building  process. This is not recommended for most people who require a moderately high protein intake. The total amount of protein taken every day should be spread over 5 to 6 meals throughout the course of a day.

Timing of high protein foods is also very important. You should be consuming high protein foods at all times but more for your breakfast, post workout meal and before-bed meal. Start your high protein daily diet by giving your body good quality protein to start the day. Then, right after your workout, consume a protein shake that will help kick start the muscle repairing process. Last but not least you have your before bed meal where you must consume a slow digesting form of protein (casein mostly) that will give you a steady release of high quality amino acids throughout the night.

Eating high amounts of protein in your diet can be very demanding. It requires a lot of time to cook high protein foods like chicken and turkey. The best way to get all of your protein is to use protein powders. Protein powders are extremely high in protein and they are very convenient to use. Just one small scoop of protein can provide 20-24 grams of the highest quality protein available. Make sure you choose your high protein supplements wisely. Do not get caught up in the marketing frenzy of magazines. A tub of high quality protein should not cost you more than $30 at any given time.

If you decide to embark upon a high protein diet, make sure you include a lot of vegetables and fibrous carbs with your meals in order to help protein digestion. Try to eat at least two salads per day and/or steamed vegetables. Furthermore, try to stay consistent with your high protein  diet , day in day out, in order to keep a steady influx of aminos to your  muscles . Always remember that if you are not eating enough protein & calories in your  diet , your body will use existing  muscle  tissue to repair itself.

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