Bodybuilding requires the right foods, and experts have identified eight superfoods that pump you up without plumping you up. To build that perfect bod, you’ll still have to do the heavy lifting (literally), but these eight foods will give you a strong leg up. All eight are readily available, and some (like good old H2O) are not only common but inexpensive.

Superfood #1 - Eggs: The humble egg has the highest protein value of any food, including beef. “Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits,” said Jeff Volek, Ph.D., an exercise and nutrition researcher at the University of Connecticut. As a bonus, they’re also chock full of vitamins and minerals like vitamin E and zinc.

Superfood #2 - Almonds: Your muscles need a good natural source of alpha-tocopherol vitamin E, and almonds fill the bill. Volek says, “Vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts.” In other words, vitamin E helps protect your muscles from injury so they can grow instead of spend time repairing themselves. As a bonus, vitamin E also lowers the risk of Alzheimer’s disease by 67 percent. And men can eat two handfuls a day without gaining weight, according to Toronto University study.

Superfood #3 - Salmon: You need something to help your body store new muscle-building protein faster than it breaks down the old, and salmon does double-duty in this regard. First of all, it’s a high-quality protein in and of itself. Second, it’s loaded with omega-3 fatty acids which, according to nutritionist Tom Incledon, “decrease muscle-protein breakdown after your workout, improving recovery.” It also reduces your risk of diabetes and heart disease.

Superfood #4 - Yogurt: Just hold your nose and eat it, even if you don’t like it, because it’s one of the very best post-exercise foods. According to nutritionist Doug Kalman, “Yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth.” He says to eat regular (not sugar-free) with fruit, because the extra carbohydrates will raise your levels of insulin, which helps reduce protein breakdown after exercise. Yogurt may even help keep unwanted weight off, according to Volek, because it contains CLA (conjugated linoleic acid) which helps reduce body fat.

Superfood # 5 - Beef: Yes, beef, Virginia - there is a Santa Claus after all. Beef is good for bodybuilders, according to Incledon, because it’s a major source of two crucial muscle-building nutrients, iron and zinc. Plus, he says, it’s also the number-one source of creatine, the body’s energy source for pumping iron. Look for lean cuts so you can develop maximum muscle and minimum fat.

Superfood #6 - Olive Oil: Besides being good for you in general (as part of the Mediterranean diet), according to Kalman the monounsaturated fat in olive oil prevents muscle breakdown and weakness. The extra-virgin variety has a higher level of vitamin E.

Superfood #7 - Water: “Stay hydrated” is no idle advice, especially for bodybuilders, since muscle is about 80 percent water. A German study showed that protein synthesis takes place at a much higher rate in muscle cells that are well hydrated, which means in everyday language that if your body’s dehydrated, you won’t build muscle as fast. The bonus here is that another study showed men who drink five or more full glasses of water a day are half as likely to have a fatal heart attack as men who drink two or less.

Superfood #8 - Coffee: Caffeine can help you pump more iron - a recent study showed that men who drank two and one half cups of coffee a couple of hours before exercising were able to sprint almost 10 percent longer than men who drank none. The researchers believe that caffeine directly stimulates muscles. Don’t drink coffee, however, if you have high blood pressure. And one last bonus: a Harvard study shows that coffee drinkers have a 30 percent lower risk of Parkinson’s than nondrinkers.

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Merry Christmas and Happy Holidays to all!

A lot of fitness trends have been sprouting up like mushrooms and it’s easy to see why, with the newfound fondness, or should I say addiction of people towards fitness, may it be health fitness, beauty fitness or muscle fitness a lot of entrepreneurs have been making the most out of this good money-making opportunity and started coming up with all sorts of fitness related businesses.
 
The most common of which is related to muscle fitness. Gyms have been around for a pretty long time but its popularity has clearly risen to new heights in the recent years with a lot of people, especially those living in the city, have become more aware of the importance of their health and fitness. Although, admittedly, majority of them do flock to gyms just to attain that perfect figure that they desire (whether you’re a man or a woman) or just be on the round towards a healthier lifestyle.

Considering these reasons, muscle fitness has been an important part towards attaining that healthy lifestyle that all of us so desperately want, or is it need? With the ever growing number of fast-food chains and restaurants, Americans have clearly, and sadly, been accustomed to the habit of eating out. But with all the grease-laden, calorie-rich foods the most of of us consume almost on a daily basis. It’s alarming how many people have become obese, diabetic or have acquired colon cancer in the recent years.

Muscle fitness may be a daunting task to take but it sure is a healthy start to help you shed off those unwanted pounds, making you not only look and feel good about yourself but you’ll also do your body a lot of good by saving yourself from all sorts of illnesses that can be brought about an unhealthy way of living.

For people on the go, it’s quite hard, almost impossible to fit in a cardiovascular workout for your muscle fitness regimen, but it only takes a lot of willpower to overcome these “little” obstacles. Here are a few, simple and easy-to-follow steps that’ll help you be on your way towards muscle fitness.

Start your muscle fitness routine by incorporating some cardiovascular exercises into your daily life, beginning in the early morning. Studies show that even while you’re asleep, you still get to burn some calories, although this is not the solution to your muscle fitness woes, as tempting it may be, it is just too good to be true. What I meant by starting your routine early is that even before you through your usual morning routines, try to fit in a simple cariodvascular exercise to help jump start your day. Make the little sacrifice of waking up at least thirty minutes earlier that your usual schedule, this way you get to do your exercises before you even take your breakfast. It’s a proven fact that you burn more fat this way.

Since you’re running low on calories by the time you’ve wake up, it’s easier for your body to burn more fat since it’ll take up whatever calories are left in the morning and it’ll most likely keep you more alert and active for the day ahead. Also, when it comes to taking your breakfast, be sure that it’s a well-balanced meal. Breakfast is the most imporant meal of the day. Orange juice, a bagel with low-fat cottage cheese and a fruit (apple, banana, whatever makes you happy) contain some of the ingredients that you need to start your day as well as provide you with the energy for your daily muscle fitness routine.

Saying that you have no time to work on your muscle fitness is just pure laziness. Make the effort and help get yourself in better shape.

During the day, when you’re at your “busiest”, try to incorpate some calorie-blasting techniques to help snap you out of that “work fatigue” that we often times get ourselves into. Show true muscle fitness by taking the stairs instead of the elevator - given that you actually have the time, walk your dog, play catch with yor kids, literally run (or walk to) your errands. And try to be as (physically) busy as you can be.

Three diet drugs commonly recommended and prescribed for long-term use, Xenical, Meridia and Accomplia, result in minimal weight loss and carry some serious side effects, a review of research found. But experts say the drugs may still be worth it for some people.A recent research report, published in the British Medical Journal, reported that most users of the prescription drugs remained overweight, but the drugs improved cholesterol levels and blood pressure and reduced diabetes.

Researchers working in Canada and Brazil analyzed existing data on the three weight-loss drugs. The scientists found that patients on the drugs lost an average of less than 11 pounds. Study participants consisted of a group of men and women between 45 and 50 years old who weighed about 220 pounds and had a body mass index of about 35. Those studied used the drugs for periods of between one and four years.

Some experts say that the few pounds the drugs help people shed are worth it. Losing as little as 5 pounds can help reduce the risk of heart disease and diabetes, and modest weight loss can result in major health benefits.

The drugs studied are available only by prescription. A lower-dose version of Xenical called Alli is sold over the counter in the U.S., and its maker, GlaxoSmithKline PLC, is seeking approval for sales in Europe.

The analysts looked at 16 studies that tested Xenical. Also known as orlistat, Xenical works by preventing fat digestion and the study concluded that it helped people lose only about 7 pounds on average, but also reduced the occurrence of diabetes and improved cholesterol levels and blood pressure. Around 30 percent of those taking the drug had unpleasant digestive and intestinal side effects.

The 10 tests of Meridia, also known as sibutramine, included in the study showed that participants lost about 9 pounds on average, along with improved cholesterol levels. About 20 percent had side effects including raised blood pressure and pulse rates, insomnia and nausea.

A review of four Acomplia studies showed that users lost an average of about 11 pounds. Acomplia, also called rimonabant, improved their blood pressure and cholesterol levels. Mood disorders increased in 6 percent of patients.

Both Meridia and Acomplia work by interrupting nerve signals in the brain.
Another study recently published in The Lancet also showed Acomplia raised the risk of psychiatric problems like depression and anxiety. Acomplia has been approved by the European Drug Agency and is prescribed and sold in Europe, but was rejected by the U.S. Food and Drug Administration after it learned of the psychiatric side effects.

Experts caution that one drawback to all three drugs is that their long-term effects are unknown. Despite that fact, it is estimated that global sales of the drugs were about $1.2 billion in 2005, the most recent year for which statistics were available.

Faced with an increasing global obesity epidemic - the World Health Organization estimates that 3 billion adults will be overweight or obese by 2015 - many experts think the drugs could be used more widely. Evidence suggests that diet and lifestyle changes have not been effective in fighting obesity. So even the modest weight loss resulting from the use of the drugs, and the accompanying health benefits, are considered as positives by many experts.

[From Healthy Living; Reprinted by permission]

[Reprinted from Healthy Living by permission]

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 - 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and
also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your calories over a few days and don’t just look at one meal or day.

When it comes to burning fat, few things work as effectively as a smart diet and exercised combined. The two together present a very powerful mix that can help almost anyone lose weight and keep if off if the diet and exercise is carried forward. There are some foods that burn fat fast that can help along the way, however. 

Foods that burn food fat are basically those that require more work for the body to break down than the caloric intake they cause. Many of these foods that burn fat fast are also good for the body, which makes them great choices when they’re used as part of a healthy balanced diet. The best way to use foods that burn fat fast is to include them as part of an overall plan to reduce caloric intake while maintaining health and adding some form of exercise to the mix to increase metabolism. 

When looking at foods that burn fat fast, it’s important to note that a diet of these alone isn’t necessarily the healthy choice. But, when these foods that burn fat fast are mixed with other smart nutritional options, they can become a great pillar for a healthy diet and an overall lifestyle change that can produce some great results. 

Some of the most common foods that burn fat fast include fruits in the citrus family. Fruits such as lemons, oranges, grapefruit and so on all have high vitamin content and are good for the body. They are also considered some of the top foods that burn fat fast. 

Vegetable choices on the list of foods that burn fat fast are also included. Some examples of these foods that burn fat fast include such things as broccoli, carrots, cabbage and other green leafy vegetables. These, too, are great foods that burn fat fast and they can be part of a smart, balanced meal plan.  Read the rest of this entry »

Anyone with a little extra weight around the middle will likely find themselves wondering how to lose stomach fat. The process to find out is a little more intense than many might expect, but if the goal is to learn how to lose stomach fat, the real mission will be doing so and then keeping it off.

When it comes to learning how to lose stomach fat, the best bet to get started is to understand exactly what fat is to begin with. From there, learning how to lose stomach fat will involve nothing more than employing a good strategy to burn that fat and ensure it doesn’t come back.
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We’ve all heard about people starving themselves, thinking they’ve found the best lose weight fast diet in the world. The truth is this particular lose weight fast diet can work, but not for long. Starvation tends to lead to a slowing of the metabolism, which means a plateau in weight loss will be struck quickly and the weight won’t continue to pour off. Add to this the fact this lose weight fast diet isn’t really safe, and the reasons to avoid it really start to stack up.

With this in mind, here are some tips for examining smarter lose weight fast diet options. A good lose weight fast diet might include the following components:
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Add muscle, destroy fat. Read how

Original post by Yahoo! News Search Results for burn fat and build muscle and Wordpress Niche Blogs by Wordpress Niche Blogs

With just a month until Memorial Day, we have the 30 day solution for getting ready for summer bathing suit season. Medical Reporter Stephanie Stahl checked in with a Hollywood trainer, who has been featured on TV helping people lose weight.

Original post by Yahoo! News Search Results for burn fat and build muscle and Wordpress Niche Blogs by Wordpress Niche Blogs