Monday, 27 September 2010

6 Steps To A Summer 6 Pack

The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Unfortunately, following countless of hour’s spent on abdominal excises you find that you are still holding enough insulation to live through another winter with Alaskan penguins. If you are not a slouch when it comes to aerobic exercise and a Spartan warrior in terms of abdominal obliterating, I can guarantee that your diet is spelt out by a dyslexic once interpreted.

#1 Differentiate Healthy Eating & Healthy “Fat Loss” Eating.

A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy “fat loss” eating. Agreed, many antioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment. Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren’t utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider’s wallet.

#2 Keep Clear Of Anything That Ends With “ose”.

“An apple a day keeps the dentist/doctor away” are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.
This bears true for the most part but the fructose found in fruits is an insulin spiking ingredients which bear the similar consequences of eating table sugar – you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary’s that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs. All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

#3 Eat Heartily Whilst Accumulating Less Calories.

A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends. Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case – calories. In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.
Less Calories In + More Calories Burned = Fat Loss

#4 Eat Right For Your Type.

Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book “eat right for you type” and incorporate some of the beneficial and neutral foods whilst eradicating the “avoid” nutrients. I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish – e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physical transformation.

#5 Eat Fat To Lose Fat.

The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil. Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount. This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.

#6 Glycemic Index.

The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the List below in order to fully benefit from the foods that can assist you with your weight loss potential.

Desirable Foods

Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)
Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.
Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)
Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

Moderately Desirable

100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)
Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.
Milk Products:
2% milk, cheese, Regular plain yogurt
Banana, Kiwi, Mango, papaya, orange juice.
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.

Less Desirable Foods

White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant “Quick” or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.
Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.
Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.
Most cuts of beef, pork, lamb, hot dogs (including “low-fat’ versions) cheese, luncheon meats, peanut


If you combine the six step ingredients that I have listed above and providing that the correct exercise program is in place, there is no reason that you can’t concoct a fat free physical appearance this summer worthy to show off your efforts and discipline. Remember, the world is full of excuses, you just need to exchange them all for the only ones advised in Good luck!

Friday, 24 September 2010

Build The Perfect Beast With This Maniacal Nutrition And Supplement Formula

A creeping darkness envelops the stage while an anxious throng of people await, transfixed on the precipice before them. Moments pass and time stretches ever thinner, pulled inexorably apart by the tightening grip of anticipation. Suddenly, almost imperceptibly, a stirring echoes faintly from the emptiness.

From far above, a light pierces through the black like a lightning bolt, illuminating a shrouded figure that has come to a stop, front and center. At first glance, the vision seems impossible. It has arms, legs, a head, a torso, but could it be human? How? Every muscle bulges in staggering detail, each blown up to grotesque proportion. Thick bands of sinew and tendon struggle to hold the pieces together, as if sewn and stapled in place by Dr. Frankenstein himself. Paper-thin skin covers the creature, which looks to be nothing short of 300 pounds.

Monsters such as these are built within the deep confines of iron dungeons across the globe, from Texas to Transylvania and every recess in between. They are crafted repetition by brutal repetition, set by searing set, with primitive instruments of torture barbells, dumbbells and plates.
They are fueled by uncommon means, with an insatiable appetite for meat and energy, and they are intensely driven by a voracious quest for size. It is not a haphazard journey from mere mortal to bodybuilding behemoth. Although most of us can only dream to attain the freakish wicked mass of a competitive pro, we all can traverse the primal path they have pursued, undertaking the same nutritional strategies that build such beasts.

Supersets for Superman Arms

A superset is a training method in which two exercises are performed back to back with no rest between exercises. Supersets can be performed either for antagonistic muscle groups or within the confines of the same muscle group. One superset cycle is completed when both exercises have been performed after which rest is then usually permitted, “usually” being the operative word here.

Compound Vs Isolation

There are generally two types of exercises: compound exercises, in which multiple joints work in conjunction with one another, or isolation exercises, where only a single joint is involved in the movement. Supersets performed for a single body part can either be an isolation exercise immediately followed by a compound exercise or a compound exercises immediately followed by an isolation exercise.

Body Solid BB23 Bicep Bomber Workout Equipment

Thursday, 23 September 2010

Creatine Prevents You From Getting Lean?

Maybe it’s the notion that a mass builder like creatine will prevent “weight” loss, since mass gaining and fat loss typically are considered two opposite goals. It could also be due to some reports that creatine can cause more water retention under the skin, giving a smoother appearance that can be mistaken for higher bodyfat.




Although research does show that creatine can increase water retention under the skin, there is no research that supports the notion that creatine will prevent you from dropping bodyfat. In fact, research suggests creatine will not only help you gain lean muscle mass, but also may help you to lose fat.


One study from Virginia Tech (Blacksburg, Virginia) found that creatine not only allowed subjects to lose bodyfat while dieting, but it helped them gain muscle; the placebo group in the same investigation lost muscle mass while dieting. Studies in animals show that creatine supplementation actually increases fat loss. Researchers from Skidmore College (Saratoga Springs, New York) discovered that subjects taking creatine for 28 days and not working out increased their resting metabolic rate by about 3%, but those adding creatine to a weight training program increased their resting metabolic rate by about 6%. An increase in metabolism can lead to a significant drop in bodyfat over time.

How to choose your protein powder...

If you walk into any sports supplements shop, you will no doubt come across many different brands of protein products. A well-stocked shop will have a variety of different protein blends at prices which differ considerably. On the face of it, some will look so much cheaper than others that you may instinctively just go for them.
Those who have time on their hands, will read the labels of each tub and make a decision as to which protein to go for. Make no mistake, to gain optimum muscle and weight, you need to take extra protein in the form of protein powders. The level of supplementation will very much depend on your daily intake of protein foods.
If you don't have time and you ask the sales assistant, you will encounter 3 possible scenarios:
  1. A sales person who knows nothing about protein supplements and will give you their view based on a) your own lack of knowledge b) what product they have heard of, or quite frequently c) what they find pretty/appealing to them!
  2. A manager/owner who knows which protein has the most profit and will recommend that, regardless of your goals or budget
  3. A genuine athlete/body builder who has used most of the proteins in the shop and gives you a solid recommendation – something which is rare.
If you have time on your hands and you start reading the labels, then something amazing starts to happen.

The Roman Chair - Great For Lower Abs!

The Roman chair is a piece of exercise equipment found in many gyms. The basic design differs between models, but the purpose is to work the lower back muscles through hyperextension exercises or the abdominal muscles using the body's own weight. Depending on design, Roman chairs may offer various positions.

To use the Roman chair for hyperextensions, you situate yourself face forward on the machine, angled between 45 and 90 degrees, with your belly or hip area cushioned by a thick pad. Your feet slide between cushions that help maintain stability. On some Roman chairs you kneel, lie down, stand at an angle or even lie horizontally in the starting position. The abdominal Roman chair offers a backrest and handles that extend to the front at a 90-degree angle; you grasp the handles as you lift your lower body to work the abdominal muscles.

Differentiate Healthy Eating & Healthy “Fat Loss” Eating

A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy “fat loss” eating. Agreed, many antioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment. Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods.

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