tag:blogger.com,1999:blog-43099650449486948462024-03-08T14:38:11.078-08:00Health and WellnessThis is my blog to make aware information I discover about health and fitness throughout my studies. I also post writings on general wellness and Buddhist philosophy. I am very passionate about what I put into my body and how I treat it. I believe the effort you put into maintaining your health is directly correlated to the amount of happiness you experience on a daily basis. Mind, body, and spirit need equal maintenance. Be present, be compassionate, be aware.Unknownnoreply@blogger.comBlogger41125tag:blogger.com,1999:blog-4309965044948694846.post-56009590307584707402013-01-06T10:47:00.002-08:002013-01-06T10:51:48.208-08:00A Little off Topic, But Still Wellness...<!--[if gte mso 9]><xml>
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<span style="background-color: black; color: white;">Reading
the paper this morning, an article about how the top income earners are pissed
about the tax increases on the wealthy. The top tax rate went from 35% to
39.6%, compared to 60-78% from years before. Response by a CEO at Cognex Corp.,
"The reason this is happening is very clear: there are more 'takers' than
'makers' in our society and this is leading directly to the decline of free
enterprise and capitalism".<br />
<br />
<span style="background-position: initial initial; background-repeat: initial initial;">What a selfish, uninformed, elitist, smug
asshole. Yep buddy, god damn welfare and immigrant junkies are destroying our
economy and lives, nothing to do with free-market capitalism, corporate
de-regulation, or the top 10% free-for-all. God damn 3 point tax hike on my
$1million+ income. I am starving!! Can't even afford to pay 3 of of 5 car
payments. </span><br />
<br />
<span style="background-position: initial initial; background-repeat: initial initial;">I feel sorry for you. There is nothing wrong
with making a large income, but don't let money blind your view of reality and
the rest of the human race. The problem is the focus of much of humanity has
shifted from peaceful survival to greed and hatred. And your comment made me
vomit at how unbelievably distorted it is.</span><o:p></o:p></span><br />
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<span style="color: #333333; mso-bidi-font-family: "lucida grande"; mso-fareast-font-family: "Times New Roman";"><span style="background: white;"><br /></span></span></div>
<!--EndFragment-->
<!--EndFragment-->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-48844549362302381772012-07-24T23:55:00.003-07:002012-07-24T23:55:51.940-07:00Want to burn fat? Then you need to understand Insulin:<br />
<h6 class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; margin: 0px 0px 5px; padding: 0px; text-align: left; word-break: break-word; word-wrap: break-word;">
<span class="messageBody" data-ft="{"type":3}" style="font-size: 13px; line-height: 1.38;"><span style="color: #cccccc;"><br />When you eat simple carbs or high glycemic foods like sugars, you spike your blood glycogen or blood sugar. This is spiking your Insulin levels.<br /><br />This triggers your body to stop burning fats so it can focus on burning sugars to lower your blood sugar back to normal or a state of homeostasis.<br /><br />This can be helpful if you use simple carbs or sugars before, during and immediately after working out. It allows your body to burn carbs for a surplus of energy to get you through your workouts. It also helps your body to uptake any vitamins and minerals for protein synthesis to recover faster.<br /><br />If you spike your insulin at night it inhibits growth hormones, which are secreted most abundantly during NREM sleep.<br /><br />If you want to make your body run on fat more, you need to limit carb intake the later it gets in the day and the longer it has been since you worked out. This will train your body to burn fats due to the low level of carbs available. It will want to maintain the little carbs it has for basic energy processes, and switch to reserves (FAT!).<br /><br />Protein can assist with this process as protein is broken down into amino acids and then sent to areas of the body that need new proteins. If you consume more proteins than you demand your body to need, they can however be used for energy rather than protein synthesis, or even worse, stored as fat.<br /><br />Now go get a six-pack !!!! It just takes discipline and time.</span></span></h6>
<div>
<span class="messageBody" data-ft="{"type":3}" style="color: #333333; font-size: 13px; line-height: 1.38;"><br /></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-16491334927097582092012-07-24T00:42:00.002-07:002012-07-24T00:49:08.661-07:00Make Your Own Program<br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<b><u>REPETITIONS <o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Reps between 3-6 generally focus on strength. <o:p></o:p></div>
<div class="MsoNormal">
-
Increasing the actual density of muscle.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Reps between 6-12 generally focus on size/hypertrophy.<o:p></o:p></div>
<div class="MsoNormal">
-
Increasing the size of cells and bigger muscles.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Reps over 10-12 generally focus on endurance.<o:p></o:p></div>
<div class="MsoNormal">
- Don’t
increase strength or size much or at all.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- You should keep repetitions in the same range for all
sets.<o:p></o:p></div>
<div class="MsoNormal">
- Don’t do
6-8 reps your first set and then do 10-12 reps for the next set. Your body will
lose focus trying to make too many adaptations for multiple goals. Lift in the
same rep range for a full workout, and change the rep range the next session or
two down the road to mix it up.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Don’t stick with the exact same rep range for more than a
few workouts at most.<o:p></o:p></div>
<div class="MsoNormal">
- Mix it up
to keep your body guessing and to make sure you are progressing every aspect of
your fitness and not plateauing. Use the 4-6 range for a couple workouts, then
the 8-10 for a couple, and so on.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u>SETS</u></b><br />
<b><u><br /></u></b><br />
- Generally 3-4 sets per body part are shown to be best for the general population.<br />
- Doing one set will show results, but your body can tell you how many sets to do. If you can not reach your rep range on your 3rd set with a clean and controlled movement, then you are done.<br />
<br />
- Try sticking with 2-4 sets per body part, unless you are a body builder.<br />
- Too many sets can be a waste of time achieving no more muscle breakdown, or actually inhibit results during rest. More is not better.<br />
<b><u><br /></u></b><br />
<b><u><br /></u></b><br />
<b><u>WEIGHT</u></b></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
- The weight you use should allow you to reach the low end
of your rep range but not surpass the high end before “technical failure”.<o:p></o:p></div>
<div class="MsoNormal">
- If you
are doing 6-8 reps, pick a weight that allows you to cleanly get at least 6
reps with good form, but not more than 8. Ideally you want to start to lose
form, and reach “technical failure” on the high end of your rep range; so 8 in
this scenario.<o:p></o:p></div>
<div class="MsoNormal">
-
Sacrificing form and continuing to get one more rep is detrimental to your
recovery. It requires your muscles and central nervous system to adapt to
stimuli outside of your goal. It also increases your chances of getting hurt.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- You should use a weight that is challenging, but never
makes you reach technical failure in your first set. <o:p></o:p><br />
<br />
- You HAVE TO progress to continue to make gains.<br />
- That means more weight for the same reps, or more reps with the same weight. If you don't progress your volume of work, you will not progress your results, you will simply be in a maintenance phase.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u>REST<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Your muscles ideally need 48-72 hours of rest between
sessions.<o:p></o:p></div>
<div class="MsoNormal">
- Longer
than this is actually not good either. You don’t want to train your arms once a
week, - you want to train them every 48-72 hours, so every 2-3 days. <o:p></o:p></div>
<div class="MsoNormal">
- Train
Upper one day then lower the next and rest. Then repeat. Or train full body
every other day and cardio between and weekends. <o:p></o:p><br />
<br />
<br />
<br />
<b><span style="color: red;">NOW GO MAKE YOUR OWN PROGRAM!!! Or Email me and I will send you the three month home workout I created and use to build muscle and burn fat.</span></b> <span style="color: red;">And I know it works, because it has helped me shave inches off my waist and put inches on my biceps. </span></div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-5205639909541402532012-05-31T15:55:00.003-07:002012-05-31T15:55:36.762-07:00Nutrient Timing Outline<style>
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<br />
Outline of the book<em> The Future of Sports Nutrition: Nutrient Timing by </em>Ivy
& Portman Ph.D. All information is based on scientific research and
experiments. Highly informative for anyone who wants to be healthy,
lose weight, gain weight, or build muscle and/or strength.<br />
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b> 3 Phases:</b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 1;"> </span></b><i style="mso-bidi-font-style: normal;"><u>Energy Phase (10 mins prior to and during a workout)</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
During your workout when muscles need to release sufficient energy </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>to
drive muscle contraction. </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Need carbohydrates during this phase, as well as protein, amino </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>acids,
and vitamins</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Anabolic Phase (Within 45 minutes after a
workout)</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
45 minute window following a workout in which muscle initiates</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>the
repair of muscle protein and replenishes muscle glycogen.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Muscles are sensitive to insulin during this time, but become insulin</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>resistant
more and more over time.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Growth Phase (First 4 hours and 16-18
hours after a workout)</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
First 4 hours after a workout is Rapid segment where you maintain </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>increased
insulin (fights cortisol) sensitivity and anabolic state.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Up to 16-18 hours after is Sustained Segment where you maintain</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>positive
nitrogen balance and stimulate protein synthesis, as well as </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>promote
protein turnover and muscle development.</div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: .5in;">
- End of the
anabolic phase until beginning of next workout</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Muscle enzymes are involved in increasing proteins and size of </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>muscle
fibers, as well as fully replenishing glycogen stores.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Protein and carbohydrates are important during this phase.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Energy Systems and
Macronutrients</b></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Anaerobic Energy Systems: Phosphagen and
Glycolisis</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Get ATP for muscle contraction by converting glycogen (stored carb)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>into
ATP through glycolysis or the breakdown of creatine phosphate </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Two systems, Phosphagen and Glycolisis. Glycolysis produces lactic</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>acid
as a by-product.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Provides energy for short bursts, high intensity</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Aerobic Energy System</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Produces energy for long periods of work, low intensity.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Breaks down carbs, fats, and finally proteins when needed for energy</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Slower than anaerobic and takes place in the mitochondria </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Carbohydrates</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Come from muscle glycogen stores and blood glucose</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Stored in muscle and liver, some in the blood</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Fats</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Mostly stored in adipose tissue, not readily available</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Must be broken down into fatty acids and transported to muscles</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>and
further through the plasma membrane to mitochondria.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Proteins</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Made of amino acids, used when carbs are low</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
When glycogen stores of liver and muscles are low, muscle proteins</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>are
broken down into amino acids and released into the blood.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
This is how you lose muscle mass if no glycogen stores available</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Hormones: </b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 1;"> </span></b><i style="mso-bidi-font-style: normal;"><u>Catabolic</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Major ones are glucagon, epinephrine, norepinephrine, cortisol.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Break down fuel stores like fat and glycogen, and protein if cortisol</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Glucagon increases breakdown of fat, released by the pancreas when</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>low
blood glucose to try to raise blood glucose level by increasing </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>release
of glucose from liver and activating gluconeogenesis.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Cortisol breaks down muscle proteins along with fat and carbs</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Anabolic</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Mainly testosterone, growth hormone, IGF-1, insulin.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Testosterone blocks cortisol and stimulates protein synthesis</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Growth hormone stimulates bone and cartilage growth and protein</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>synthesis.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
IGF-1 stimulates growth of bone, cartilage, and muscle</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Insulin effects muscle synthesis, degradation, and glycogen </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>replenishment
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">ENRGY PHASE (4 Main
Goals):</b></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(1)</b> <i style="mso-bidi-font-style: normal;"><u>Increase nutrient delivery to muscles and
spare muscle glycogen and protein.</u></i><span style="mso-tab-count: 1;"> </span></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>-Consume a
protein and carb drink right before and/or during exercise to </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>help
maintain muscle glycogen and remain strong throughout training.</div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 2;"> </span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(2)</b><i style="mso-bidi-font-style: normal;"> <u>Limit Immune system suppression</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>-
Supplement carb (sugar) drink to decrease cortisol by as much as 80%, and </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>help fight
against its effects of suppressing the immune system as well as </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>its
catabolic effects on muscle tissue.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(3)</b> <i style="mso-bidi-font-style: normal;"><u>Minimize muscle damage</u></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-tab-count: 1;"> </span></i>- Vitamins C and E and
antioxidants may help minimize muscle damage if </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>taken
during exercise. They have been shown to reduce levels of CPK, an</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>important
marker of muscle damage.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(4)</b> <i style="mso-bidi-font-style: normal;"><u>Set the nutritional stage for a faster
recovery after your workout</u></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-tab-count: 1;"> </span></i>- Consume a drink before and
during exercise that contains about 25-30g of</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>high
glycemic carbs like dextrose or sucrose, 15g whey protein, 1g leucine, </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>vitamins C
and E, 150-250mg sodium, 100mg potassium, 100mg magnesium.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">ANABOLIC PHASE: (5
Main Goals):</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(1)</b> <i style="mso-bidi-font-style: normal;"><u>Shift metabolic machinery from a
catabolic state to an anabolic state</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- A
recovery drink containing both protein and high-glycemic carbs has the </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>greatest
effect on raising insulin levels; more than either nutrient alone.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- This sets
the stage for an anabolic state and nutrient uptake opportunity</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(2)</b> <i style="mso-bidi-font-style: normal;"><u>Speed the elimination of metabolic waste
by increasing muscle blood flow</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- When
lactic acid levels are high it takes longer for creatine phosphate CP</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>to be
restored.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Insulin
has been shown to increase nitrous oxide (NO) production in the </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>body (more
than 30g arginine supplemented showed), which helps improve </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>blood flow
for nutrient delivery.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(3)</b> <i style="mso-bidi-font-style: normal;"><u>Replenish muscle glycogen stores</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Studies
show the higher the insulin response post exercise the higher the </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>rate of
glycogen storage. Protein and carbs supplemented together showed</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>a much
greater increase in storage than either nutrient alone.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Better
glycogen storage results in faster recovery & better future workouts</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- 45
minutes immediately following exercise. Body has depleted many </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>essential
amino acids, BCAA’s, and glutamine.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(4)</b> <i style="mso-bidi-font-style: normal;"><u>Initiate tissue repair and set the stage
for muscle growth</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Studies
show that a carbohydrate/protein supplement after exercise shows </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>a 38% more
effective response for protein synthesis than amino acids or </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>carbs
alone.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- It also
suppresses 3-methylhistidine, an indicator of muscle fiber damage</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(5)</b> <i style="mso-bidi-font-style: normal;"><u>Reduce muscle damage and bolster the
immune system</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Using a
protein/carb recovery drink with glutamine and vitamins C and E</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>added
showed a great reduction in free-radical formations and CPK levels</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- A 3:1 or
4:1 ratio of carbs:protein has been shown to be best. So for every </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>gram of
protein, consume 3 to 4 grams of simple carbs.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">GROWTH PHASE </b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">RAPID SEGMENT: Up to
four hours after workout (2 Main Goals):</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(1) </b><i style="mso-bidi-font-style: normal;"><u>Maintain increased insulin sensitivity</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Further
consumption of a lower supplementation of carbs with protein is </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>needed after
anabolic phase supplementation to keep blood insulin levels </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>elevated,
& completely recover glycogen</div>
<div class="MsoNormal" style="text-indent: .5in;">
- A drink containing about 15g
whey, 5g casein, 3g leucine, 1g glutamine, </div>
<div class="MsoNormal" style="text-indent: .5in;">
and 2-4g high-glycemic carbs work
well 3-4 hours after workout</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(2) </b><i style="mso-bidi-font-style: normal;"><u>Maintain the anabolic state</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Consuming
a high carb and protein meal or supplement two hours after </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>exercise
and then again four hours after exercise can keep insulin levels</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>spiked to
their max potential for protein synthesis.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Leucine has
shown to help maintain a high anabolic state during this time</div>
<div class="MsoNormal">
<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">GROWTH PHASE</b></div>
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<b style="mso-bidi-font-weight: normal;">SUSTAINED SEGMENT:
After Rapid Segment until next workout (2 Main Goals):</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(1) </b><i style="mso-bidi-font-style: normal;"><u>Maintain positive nitrogen balance and
stimulate protein synthesis</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Numerous
studies show if training intensely you should consume .9-1.25g </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>of protein
per pound of body weight to maintain a positive nitrogen balance </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>and
negative fat balance, and maximize protein synthesis.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Consuming
1.4g protein per kilogram body weight showed a greater </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>increase in
protein synthesis than consuming .9g/kg, but consuming</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><span style="mso-spacerun: yes;"> </span>2.4g/kg body weight showed no further
increase. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">(2) </b><i style="mso-bidi-font-style: normal;"><u>Promote protein turnover and muscle
development</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Consuming
all your protein in a large meal may be less effective at </div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>stimulating
protein synthesis than consuming a normal meal and snacking</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- You must
consume more calories than you expend to maximize muscle gain</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Diet is
most important during this phase, proper balance of macronutrients</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>for your
goal is key during this time. </div>
<div class="MsoNormal">
<br /></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Nutrients and Sports
Supplements:</b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 1;"> </span></b><i style="mso-bidi-font-style: normal;"><u>Carbohydrates</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Strongly stimulate insulin, which stimulates the transport of amino</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>acids into the muscle, as well as activates
protein synthesis.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Research has shown that a supplement with carbs and protein after </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>exercise results in 38% faster rate of
protein synthesis than protein</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>alone.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Arginine</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
<i style="mso-bidi-font-style: normal;"><u><span style="mso-spacerun: yes;"> </span></u></i>Important in helping muscles to
manufacture other amino acids</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Excellent stimulator of insulin and can increase blood-flow</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
The production of nitric oxide requires arginine</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Glutamine</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Most abundant amino acid in the blood and muscle cells, but can be </div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>depleted through strenuous exercise or
injury</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Promotes protein synthesis and helps to maintain a positive nitrogen</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>balance, and prevents muscle breakdown.</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Supports a healthy immune system</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>BCAAs (Branched-Chain Amino Acids)</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Leucine, Isoleucine, and Valine. Help prevent muscle degradation</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;"><u>Creatine</u></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span>-
Can increase strength and muscle mass gains, necessary for creatine</div>
<div class="MsoNormal">
<span style="mso-tab-count: 2;"> </span><span style="mso-spacerun: yes;"> </span>phosphate (CP) production which rapidly
resynthesizes ATP</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-83193714474133177132012-05-08T00:26:00.002-07:002012-05-08T00:26:29.837-07:00Supplement Bible<style>
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<br />
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Wake-Up /
Pre-Workout:</u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">Green Tea Extract</i>
– Caffeine to stimulate and sharpen, plus tea’s health benefits.</div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">Fat Burner</i>
–Stimulate and thermo-effects (optional, not all safe) or 6oz. coffee</div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">Multi-vitamin – </i>Try
not to get more than 100% anything, especially A, D, E, or K</div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>which are
fat-soluble vitamins and can build up over time.</div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">Beta-Alanine</i> – 4g
total, 2g before workout to fight lactic acid and allow greater</div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>strength. <span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Boosts
muscular anaerobic endurance and aerobic endurance.</span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>- <i style="mso-bidi-font-style: normal;">5g Creatine</i> – Energy, water retention. </div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">16 oz. water</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
-60-90 minutes before workout: Oatmeal and banana w/ eggs
whites (no fats before </div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>workout, will
sit in stomach)</div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">and/<i style="mso-bidi-font-style: normal;">or</i></b></div>
<div class="MsoNormal">
18-20g Whey protein within 30 minutes of starting workout
(Optimal amount)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u>During Workout:</u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- 7-10oz. water every 15-20mins.</div>
<div class="MsoNormal">
- If working over an hour drink some electrolytes</div>
<div class="MsoNormal">
- If working over 90 minutes drink carbs and electrolytes
(Gatorade, Accelerade)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u>Post-Workout:</u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- Whey proteins blend with: 10-12g whey & 10g weight gainer
(Or just 20g protein, </div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>which is optimal
amount for recovery. Over 20g can hinder muscle growth)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Ground
Flaxseed – Fiber and digestion (Optional)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Spirulina
– All amino acids for protein synthesis (Optional)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- BCAA –
For protein synthesis</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Creatine
Monohydrate – Recovery (May be in your whey already)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>- Chia seed–
Cleanse and fiber (Optional)</div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>-
Beta-Alanine – 2g (Should break up 4g daily dose into two servings)<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
- 70-90g of carbs and 20g protein in a meal – Ideal for
protein synthesis</div>
<div class="MsoNormal" style="text-indent: .5in;">
– 4:1 ratio carbs:protein is
optimal. Consume .5-.8g protein/lb. body weight </div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="mso-spacerun: yes;">
</span>total in a day, depending on level of activity. .9g/lb BW upper limit)</div>
<div class="MsoNormal">
- Replace weight lost in water (So if sweat 1.5lbs. drink
24oz. water)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u>Before Bed:</u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">ZMA</i> – Deeper
sleep and testosterone booster for recovery.</div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">Glutamine – </i>5g
can boost growth hormone levels.</div>
<div class="MsoNormal">
- <i style="mso-bidi-font-style: normal;">Casein Protein</i> –
about 12g to provide steady flow of protein for muscle recovery </div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>and prevent
breakdown of muscles while fasting during sleep. (Cottage Cheese is</div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>casein also)</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-56551855739687726282012-04-16T23:50:00.000-07:002012-04-16T23:50:24.571-07:00Stretching for Dummies: The Science and the Obvious.<div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><u><b>Static Stretching</b></u></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">First off, <b>NEVER</b> do static stretching before you workout, it can restrict blood-flow to the muscles and turn off the central nervous response making you more susceptible to injury. This is meant to be post-workout to improve recovery and flexibility. It is a myth that you should do this before workouts, and is no longer accepted by those who do their research. The first 7-10 seconds that you stretch a muscle to tension you are not actually stretching anything. The muscle you brings to tension has a neurological response to contract for the first few seconds. In order to get an actual stretch you need to hold it to tension the first 7-10 seconds, at which point the central nervous system basically turns off for that area, and then breath in deeply and stretch it further as you exhale. Hold it to this new point of tension for 15-60 secs to achieve flexibility benefits. Research does not yet show too much difference between holding it 15 or 60 secs after you shut the central nervous system off, so it is up to you. However, research does show you need to repeat this at least 4 reps. </div><div style="text-align: left;"><br />
</div><div style="text-align: center;"><u><b>Proprioceptive Neuromuscular Facilitation (P.N.F.)</b></u></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">This is better than static stretching, but requires another person to do some stretches, or at least something to provide tension. For this you pull the muscle you are targeting to tension for 7-10 secs, again to shut off the central nervous system response, then push against the stretch with about a 5-6 out of 10 effort for 6-15 secs. (Ex: have someone push your knee into your chest while you push it back towards them, or you can use a belt) After the 6-15 secs stop resisting and you will be able to breath out and stretch further to a new point of tension. You can hold it at this new point of tension and repeat the process as many times as you see improvement. This is also typically meant for post-workout to improve recovery and flexibility.</div><div style="text-align: left;"><br />
</div><div style="text-align: center;"><b><u>Dynamic Movement</u></b></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">This is really a movement, not a stretch, and is meant to be done before you workout to warm up the muscles and turn on the central nervous system to the appropriate areas. Some people call it Dynamic <i>stretching</i> or ballistic <i>stretching</i> however. Ballistic is a more explosive form of dynamic movements, and is intended for those who are at an excellent fitness level. Dynamic movements are for those who have a decent fitness, and are more controlled and slower paced movements that mimic those you will be using in the activity you are about to perform. So if you are going to be running, maybe do some trunk twists and lunges. If you are going to be playing basketball then maybe do some jump rope and some arm circles. You want to think of what movements you will be making and mimic movements that will activate the central nervous system in those areas and get blood flowing there.</div><div style="text-align: left;"><br />
</div><div style="text-align: center;"><u><b>Micro Fascial Release</b></u></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Your body has a thin layer of what is kind of like a shrink wrap over your entire body. It is one connected piece, and if it is tight in one area it can pull the micro fascia from another area tight as well and cause tightness, knots, or pain. Research is showing that these knots that we typically thought were in the muscle are actually in this micro fascia layer, where the it has been "knotted" up. By using something like a foam roller or other available tools to roll over these areas, you release them back to their normal shape and essentially can remove tight spots, reduce pain and soreness, and most importantly prevent injury. To do this you simply roll a foam roller or hard ball like a trigger point ball over the areas you find sore for 30-45 secs with a 3-6" movement. This is more important than people realize and can help solve many problems if done on a regular basis. It will help with recovery, relief muscle soreness, improve flexibility, and help prevent injury. Yoga is good at helping to stretch out the micro fascia to gain some of these benefits also. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><u><b>Conclusion</b></u></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Stretching is extremely important, and there are certain types required for certain times and for specific fitness levels. If you do not stretch you will naturally not gain better flexibility, and you will actually lose what you have now. It is the simple principle of use it or lose it. If you sit in a chair 12 hours a day and don't even stretch your hip muscles will shorten and you will develop bad skeletal posture and a whole host of other problems. Stretching is an important part of any fitness routine, so integrate these different techniques into your program and you will see great benefits.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-57835810414749015182012-03-08T01:02:00.000-08:002012-03-08T01:02:24.861-08:00Burning Legs and VomitIf you ever wondered why your muscles begin to burn when you workout hard, today is the day you find out! When you exercise your body gets the energy from carbs by breaking the chemical bonds of glucose molecules. The result of breaking these bonds is energy as well as free floating hydrogen ions left over. These hydrogen ions build up in your muscle, and so something needs to remove them so you don't have a build up of lactic acid and get that burning or tingling sensation. The hydrogen ions attach to pyruvate and are then pulled into the blood to buy your muscles some time. Lactic acid is not garbage however, it can be converted back to glucose and used as a source of energy for your body. Your blood can only handle so much, so when it is full and can't keep up with the amount of free hydrogen ions you are releasing into the muscle, you get the burning sensation. This is also why you may vomit when you work out hard. Your blood can only handle taking in so much of this lactic acid, and then your body reacts by inducing vomiting. In order to improve your ability to manage lactic acid you have to train your body to take in more oxygen to your muscles and blood - you need to increase your VO2 max. You do this through cardio training. You focus on your aerobic system, not your anaerobic system. Now you know why your legs burn and you just vomited!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-50394230851826246142012-02-27T22:50:00.001-08:002012-02-27T22:52:44.235-08:00Ronald McDonald Up Your AssesI'm tired of people having one defense when McDonalds is attacked for providing fat kids with a safe haven and parent's a gag for their children. It is always, "But they have the Ronald McDonald House, so they care". Really? So if I sell guns to criminals is it justified if I also open an emergency room? Wow, that logic is impeccable, I guess you win you naive, ignorant citizen. Besides, the Ronald McDonald foundation doesn't exist because they care so much. If they cared they would have stopped loading everything on their menu with sugar and fat, providing toys and happy meals to make children scream until their parents would give in, and be the first food establishment to build playgrounds. Why the hell do you need a playground at a fast food joint? They are driven by profit motive, and I guarantee you the big boss sitting up top is more worried about the profits for the year than how many children developed cancer and diabetes due to his food. The Ronald McDonald foundation is a tax free operation that essentially gives McDonalds the ability to choose where there taxes go. The foundation allows McDonalds to write off their expenses. Kudos for spending it on repairing the problem you help create McDonalds, I'm not buying it. They started the foundation BECAUSE it is a write off and they have to pay the money through taxes if they didn't start the foundation, their out of pocket expenses are minimal compared to the income they receive - not to mention the income boost they get specifically from the press of starting the foundation, showing fat, naive Americans everywhere how much they care about fixing the problem they perpetuate. Get a new defense, and just admit it - McDonalds targets children because they know the parents are busy and too damn weak to say no to their children. Hook the kids and the parents follow suit, funny how those roles get reversed sometimes. So stop making your kids fat parents, it is ALL YOUR FAULT, you choose what your kids can eat for at least the first 13 years of their life. Stop taking them to McDonalds and then being embarrassed they are fat and blaming it on them, you drove them there.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-16760968851165755382011-12-13T10:08:00.000-08:002011-12-13T10:08:07.190-08:00Iron Intake and Anemia<style>
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<div class="MsoNormal" style="text-indent: .5in;">Iron intake is important in producing red blood cells, found in hemoglobin and myoglobin. Hemoglobin carries oxygen you breath through the blood for energy and to tissue. Myoglobin hold and stores oxygen for muscles during exercise. You lose iron through dying skin cells, urine, sweat, and menstruating. Iron deficiency can cause dizziness , sporadic body temperature, low energy, and lethargy. Women who are on their period or pregnant must be careful to make sure Iron levels are within the recommended threshold. Also, endurance athletes must pay special attention to Iron deficiency and especially if they are vegetarians. Iron is abundant in animal protein, more so in dark meat than light. There are plenty of vegetable sources for Iron for those who do not eat meat, but they can be inhibited or helped in their absorption rate. Vitamin C is a great inhibitor for the absorption rate of Iron. So a glass of O.J. with grains and cereals at breakfast, a broccoli and tofu stir-fry, or beans with a tomato based sauce are great ways to intake Iron on a vegetarian diet. Some inhibitors are tea, coffee, cocoa, soy, egg, milk, and others. These should typically be consumed between meals to avoid inhibiting Iron intake. Some foods are great sources because they have significant amounts of Iron and Vitamin C; asparagus, broccoli, cantaloupe, kiwi, green and red peppers, and more. It is not necessary to take an Iron supplement, even if vegetarian, if one eats a variety of foods and does not strictly control energy intake.<span style="mso-spacerun: yes;"> </span>If an Iron supplement is taken, do not take at the same time as a calcium supplement as the two can inhibit one another.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-52548390689673527772011-12-05T23:51:00.000-08:002011-12-05T23:51:13.687-08:00Basics on How Energy Works in Your Body<style>
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</div><i style="mso-bidi-font-style: normal;">Crash Course
Thermodynamics:</i> Your body releases energy stored within the chemical bonds
of foods you intake, and temporarily traps it within the chemical bonds of special
molecules known as ATP and creatine phosphate (PCr). The energy <span style="mso-spacerun: yes;"> </span>stored in these special bonds is ultimately
used to fuel muscle activity when needed, with the help of oxygen, and produces
heat energy.
<div class="MsoNormal">
</div><div class="MsoNormal">Carbohydrates (the best source of energy) can be stored in
skeletal muscle and the liver in a starchlike substance called glycogen.
Glycogen can become depleted after about 60 minutes of intense physical
activity. Fatigue occurs about the same time that glycogen stores become low,
for basic reasons; Active muscle that have now been depleted of their
carbohydrate stores are forced to now rely on fat for fuel. Fat is not able to
be “burned” as fast and efficiently as carbohydrates, so your body runs out of
fuel. Also, the liver is depleted of its glycogen stores and is no longer able
to store blood sugar, therefor it must struggle to maintain blood sugar levels
by converting protein (from amino acids) sources to blood sugar. This process
is slow and can not keep up with the pace at which muscle takes up sugar in the
body. This can cause low blood sugar and result in lightheadedness and fatigue.
</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-25581462622160568582011-11-23T01:25:00.000-08:002011-11-23T01:25:15.820-08:00Some New Tips<style>
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<div class="MsoNormal" style="text-indent: .5in;"><b style="mso-bidi-font-weight: normal;">- If you are going to run don’t overdo it.</b> Long distance running will start to tear down muscle. If you want to maintain muscle and burn fat, then do high intensity interval training (H.I.I.T.). Run as fast as you can for 30 seconds, then slowly jog or walk for 30-60 secs. Repeat this for about 30 minutes. You can increase the time you run and decrease the time you rest as you get better. Typically it is a good idea to keep both within 30-60 seconds at a time. This will boost your metabolism for a long time after you run, and will burn more fat overall than just running a steady pace for an hour or more. You will still get great cardio as with regular running, but you will active your muscles and they will not adapt as easily to the repetitive movement of running at a steady pace. H.I.I.T. is like weight lifting for your heart, you exert a force on your cardio system, then allow it to recover. Same as when you are lifting weights. </div><div class="MsoNormal" style="text-indent: .5in;"><br />
</div><div class="MsoNormal" style="text-indent: .5in;"><b style="mso-bidi-font-weight: normal;">- Don’t lift too slowly. </b>When you are lifting weights your movement should be explosive. Lift the weights very fast and lower them slowly. This will activate more fast twitch muscles on the way up, and give you more action on the way down. This will help lead to more muscle growth, and get more out of your workouts.’</div><div class="MsoNormal" style="text-indent: .5in;"><br />
</div><div class="MsoNormal" style="text-indent: .5in;">- <b style="mso-bidi-font-weight: normal;">Don’t pace yourself. </b>Some studies have shown that those who exerts 100% in the beginning of their workout and then slow down later have better results and gains than those who pace themselves at 75-85% the entire workout. So go for it all in the beginning, and do your best to finish the tail end of your workout.</div><div class="MsoNormal" style="text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><b>-Recover. </b>Two things after a workout, stretch and a recovery drink. Even if you are not trying to gain muscle you still need to replace your energy stores. Your body will begin to tear down lean muscle mass, which everyone needs, if you do not give it what it needs after a workout. You also must stretch, flexibility is an important element of fitness. You need to have long, strong muscles or you will develop increased soreness, less mobility, cramps, and back pain. So recover and stretch.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-79568943061659324602011-11-04T11:21:00.001-07:002011-11-04T11:21:01.258-07:00Why Atkins Diet Fails !!First off their are lawsuits against it at this moment for the damage it has done to people. Atkins himself was very overweight when died and died from cardiovascular issues. Carbs are our bodies main source of energy when we function, and a high protein diet often yields high saturated fats, because saturated fats (bad) are found in most animal meats.<br />
<br />
Low carb diets are not a panacea as is typically claimed but the extreme aspects of the Atkins diet are even more problematic. The diet may yield modest weight loss in the short term but long term studies show negative consequences.<br />
<br />
The Physicians Committee for Responsible Medicine has been working to counter the pro-Atkins media and slow the hype about the Atkins diet.<br />
<br />
<strong>Side Effects of Atkins Diet</strong><br />
<br />
If have kidney issues, high protein diets can accentuate problems due to excess nitrogen production<br />
<br />
Long term- Increased urinary calcium loss can weaken bones, leading to increased risk for fractures and osteoporosis.<br />
<br />
If associated with high saturated fat, can increase LDL levels.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-77348075996263630982011-10-12T11:33:00.001-07:002011-10-12T11:46:45.888-07:00The RaftI think I finally understand the idea of non-dualism and how a bodhisattva can understand it. There was a line in the Diamond Sutra that discusses how a bodhisattva (someone on the path to becoming a Buddha) has no perception, but also has the realization of no nonperception, because they see the dharmas (things) of everyday like any other human, but they know they have no ultimate reality. This was very revealing and profound. It helped me to understand how a bodhisattva could contain this ultimate wisdom and still exist as a human being. I believe I also understand the idea of non-dualism now as not saying there is one thing or isn't another, because you automatically imply an "is" if you say "isn't" and an "isn't" if you say "is". Really we need to understand that everything is everything, and we don't need to create a dualism because it creates a self, ego, or conflict within the natural existence and flow of absolute "reality". Why must we label everything? Words are useful as upaya (skillful-means), but language can be a crutch to the truth when we do not know when to let go of them. It is like the Mahayana analogy of the raft. On one bank is Samsara (the cycle of life) and on the other is Nirvana (eternal, absolute wisdom and compassion), the raft is the upaya (language in this case) or Dharma (teachings) of the Buddha. We use the raft to cross to Nirvana from Samsara, but we do not carry the raft with us once we have crossed, or it then becomes a hindrance. (Side note: This story itself is upaya, as there is no dualism of Samsara and Nirvana, they are the same thing, just perceived differently.) So use the "raft" for what it is truly meant for, but do not attach yourself to it or you will never be truly joyous. A quote from Buddhist Wisdom as translated by Edward Conze says, "Once a cure has been effected, it must be abandoned together with an illness, because its further use would only make one ill again. Just so when this medicine, called 'emptiness', has brought about a cure for the belief in existence. Attachment to emptiness is a disease as much as attachment to existence. Those who continue to use this medicine of 'emptiness' after they have gained possession of full wisdom, only make themselves ill again."Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-49184786097163053682011-10-11T01:10:00.000-07:002011-10-17T23:42:28.493-07:00Updated Supplement Schedule<style>
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<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u>When waking Up</u></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Just eat lean protein and complex carbs within 30 minutes.</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u><span style="text-decoration: none;"><br />
</span></u></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u><span style="text-decoration: none;"><br />
</span></u></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u>Before workout</u></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u><span style="text-decoration: none;"><br />
</span></u></b></div><div class="MsoNormal">- <i style="mso-bidi-font-style: normal;">Whey or Soy Protein</i>, you will need amino acids for your exercise. Some complex carbs a few minutes before are a good idea too.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">- <i style="mso-bidi-font-style: normal;">Creatine,</i> with a sugar drink, not citrus or it turns into useless creatinine. This provides you with energy for your workout, and water to your muscles. Grape juice is one of the best to take it with. <b style="mso-bidi-font-weight: normal;">45-60 minutes before workout</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u>After Workout </u></b></div><div class="MsoNormal"><br />
</div><i><span style="font-size: 12pt;">- Whey or Soy protein</span></i><span style="font-size: 12pt;"> (To have available immediately to re-build muscles), <i>Glutamine</i> (To help with muscle repair and soreness, keep body from breaking down muscle), <i>Spirulina </i>(For all amino acids to make protein chains efficiently) or a BCAA if you like.</span><br />
<br />
<span style="font-size: 12pt;">- <i>Creatine,</i> (For muscle repair and gains, limits muscle damage, is absorbed best after workouts when insulin levels are high). Take with a non-acidic, sugary drink. (Acidic drinks turn it into useless creatinine, grape juice is one of the best to take it with)</span><br />
<br />
<span style="font-size: 12pt;">- <i style="mso-bidi-font-style: normal;">Dextrose,</i> This contains no fructose. It is the best sugar to create an insulin spike, with a high glycemic index. Other sugars do not digest as fast and restore liver glycogen stores. You need to restore glycogen stores in your muscles to begin the recovery process and utilize other nutrients coming in efficiently. </span><br />
<span style="font-size: 12pt;">Add extra water to your protein shake for all the extra stuff you have added. This will assist with cell hydration. You can also use almond or coconut milk.</span><br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u>Before Bed</u></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><u><span style="text-decoration: none;"><br />
</span></u></b></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;">- Casein Protein and glutamine,</i> To help with muscle repair. Muscle repair happens most during NREM 4 deep sleep, when your body is experiencing a low level of these elements and needs them to make gains and prevent muscle loss. You will be without nutrition for 6-8 hours, it is important to have these in your system and available. Casein digests around twice as slow as whey so it can last longer through the night. (Warning: There are some studies that suggests Caesin is linked to cancer. I personally only use soy protein and avoid dairy. Do your research and decide for yourself) <b style="mso-bidi-font-weight: normal;">Eat or add peanut butter (or another fat) to your protein to slow absorption of the protein through the night if you substitute Whey.</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;">- L-</i>Arganine, Helps your body to raise your level of growth hormones naturally. It is an amino acid. Take a few minutes before your pre-sleep drink.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-49050940032786773692011-10-07T11:07:00.001-07:002011-10-07T11:10:42.029-07:00The Leading Cause of Death is Capatilism<style>
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<div class="MsoNormal" style="line-height: 200%; text-indent: .5in;">The social issue of our healthcare system being sick itself is one that has had a lot of attention in the recent years. America is supposed to be the world’s superpower and a leader in freedom, ideas, knowledge, technology, and more, yet we rank 37<sup>th</sup> in the world in an area vital to the success of human life. By traveling to other countries and comparing their healthcare systems, the viewer is able to get a reference to our own system, to really see how corrupt it is because it is built not on a foundation of compassion and concern for the nation, but on a solid foundation of capitalism. The medical industry in America is nothing but another corporate structure, an entity built to reward its stockholders and increase the wealth of its benefactors. I am lucky enough to have free health care because I am a veteran of the U.S. Navy, if I weren’t then I would be another one of the 47+ million people who do not have the basic necessity of health care. I personally like reviewing the research on Switzerland. This is important since they were following the same kind of system as the U.S. originally, and then made the switch to be more of a socialist system. This proves to America that we can change our system and it is not destined for failure. We need to focus on caring and healing the sick, not profiting from pharmaceuticals or costly and unnecessary scans and tests. We need to incorporate a system of preventative healthcare rather than a tertiary system. American doctors typically focus on medicating and fixing the issue after it happens, but we don't do nearly enough to educate on the importance of daily maintenance and prevention. Insurance companies need to cease to be their own private entity. Insurance companies give bonuses when their contractors can deny healthcare, because it saves them money. This is a known fact, not an opinion I have. So the best thing you can do as an insurance agent is to find a way to not help the customer. America’s healthcare system is sick, and it is keeping the people sick. Capitalism is the leading cause of death in America.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-88901749318013492662011-09-22T18:50:00.001-07:002011-09-22T18:50:55.943-07:00Why Buddha is a leader in the true sense of the word.<style>
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</style> <div class="MsoNormal" style="line-height: 200%; text-indent: .5in;">The Buddha’s teachings are given from experience and genuine compassion for life. He does not read from a book or his own notes, he is the book and the notes. He provides information that he has not read or heard from others but from his own journey and his own experiences. He would not be seen as a leader in the sense of the word that most people would interpret it. When people think of a leader names such as the President of the United States, General, Football coach, or boss typically come to mind. These are positions held by well-established and respected people who are giving out orders and/or directions to others and expecting them to follow. The Buddha does not tell anyone to do what he believes is right, he simply informs them of the things he himself has discovered. When he addresses the five monks in the Dhammacakkappavatana Sutta he does not tell them they are wrong or make them feel inferior. He speaks to them and asks them to think about the things they believe in at that moment. He offers them the idea of the four noble truths and walks through them while asking them if they agree. He sets the wheel in motion for them to begin to understand, he doesn’t try to force them to learn something because he says it is so. He allows them to take ahold of the wheel and steer while he shines the light ahead. This allows the monks to comprehend the truth for themselves and “rejoice at the words of The Blessed One”. With this method the Buddha is able to help monks, seekers, or bodhisattvas to discover their own truth and not simply just believe in his truth. Typically leaders believe they know the one universal “right” way or best way, and any other options are not as efficient or just plain wrong. They attempt to make you believe they know best. The Buddha has his own truth, and he simply wants to shine light in areas for others to search for theirs. This is the selfless and compassionate way that the Buddha offers his knowledge. In the next discourse of the Buddha, the Anatta-lakkhana Sutta, the Buddha walks the monks through their own thoughts rather than trying to implant ones he believe to be correct. He asks them to question what they believe to explain what they are actually searching for. Instead of trying to answer their questions of what and where the atman is, or tell them what he may believe is the answer, he asks them to consider where they believe it could be. By doing this, the Buddha is able to lead (in the true sense of the word) the monks on a journey within their own thoughts. He allows them to systematically come to disprove and believe that the atman is not anywhere they suppose it could possibly be. By doing this, the Buddha allows the monks to realize the truth on their own accord. He allows them to teach themselves something different than what they believed before, which was not working for them. This in turn allows them to truly come to believe, what they are discovering, in their own minds. They are not relying on the word of another, but coming to understand and believe their own truth. This is what makes Buddha a leader, the ability to allow others to discover reality for them selves so they can truly have a chance to discover the middle path. He does not throw orders at them, nor answer their questions directly, removing any self-thought from the process of learning and discovery. In this manner he is able to lead them to the beginning of the path of the middle way, while helping them develop their own truth and reality to hopefully find enlightenment.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-39417249289639722502011-09-22T17:08:00.001-07:002011-09-22T17:08:17.146-07:00If You Truly Want To Be "Happy".....You typically hear of Buddhists seeking NIrvana, which most interpret as a sense of peace. This is true but slightly misunderstood. Nirvana is an escape from Samsara (the cycle of life), but it is also the concept of extinguishing emptiness associated with the five skandhas (form>feeling>perception>mental formations>consciousness). A concept of removing the blindfold so that you can see the truth. The first four skandhas lead to the 5th, a consciousness. Consciousness leads to the three poisons of greed, aggression, and delusion. This is what creates suffering, or duhka, which is led by thirst (tahna). When you meditate you release yourself from the five skandhas, you remove this concept of "self" or seperation from everything else. At some point we develop a sense of self-concept and everything else is "other". This leads us in a search for atman, or "self". We develop the belief in a deity or the idea of a "soul", something that is permanent. We lose the reality that everything is interdependent as we strive for the concept of independence. There is no "self", it is merely a construct within our minds, which we see as separate from the flow of everything else. We search for a soul to find this concept of "self" that we develop. Your mind is merely changing physical matter full of neurons that perpetuate concepts from the five skandhas. It is not who you are, not your soul. Your body is not permanent, therefor it cannot be your soul or "self", as a soul should be permanent. Your physical body has 10 times as many bacteria in relation to cells. That means that you physically weigh 10% of what you see on a scale, the other 90% is bacteria, bacteria can not be "self", they can not be your "soul" or atman. If you wish to believe that the cells you do have are you, or the existence of "self", then know this; every cell on your body is completely replaced by new ones anywhere from a couple weeks for your skin to less than 16 years for your gut. Therefore your physical matter, or cells, are not permanent. There is no soul or "self" in your cells. Everything is in constant motion, constant change. When one reaches a state of meditation they get a glimpse of enlightenment, a glimpse of a sense of joy. They lose the concept of self, realize the concept of emptiness, remove the bindings of duhka and tahna, remove the concepts of greed, delusion, and hate. They truly become, and live within this world in a state of peace and just a general sense of "being". They simply "be", they stop becoming, they stop doing. They realize even that samsara and Nirvana are the same, there is only one reality and endless perceptions of that reality. Only the ones who are able to truly remove the blindfold and see have a chance at finding real joy. My hope is that I eventually, in one of my many cycles of life, am able to achieve this enlightenment and be released from this suffering caused by my concept of self and search for atman. Emptiness is nothing and nothing is emptiness. Nirvana is samsara and samsara is Nirvana. There is no existence of dualism, as everything is everything. This is only a contradiction in the logic created by the constructs of suffering beings.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-38639603247597817602011-09-21T09:52:00.000-07:002011-09-21T09:52:16.452-07:00Buddha Explains Fitness and SexI asked my Buddhist teacher what the viewpoint is by Buddhism on a focus on physical health an also intimate relationships. I have been having conflict on these issues with the views of the Buddha and concerned if I was at least stumbling down the right path. This is the amazing (delivered in a very Buddhist fashion of open ended thought) answer she gave me on the two issues. Made me feel a bit better.<br />
<br />
ANSWER:<br />
<br />
In view of Buddhism's nondualism, there is also no mind/body dualism. Hence they have a sound mind mind/sound body viewpoint. I notice at the temple that the monks and nuns are well-groomed and very neat--with few exceptions I have always seen them dressed in immaculate, pressed robes. They also are encouraged to be physically active (with exercises ranging from taiji to basketball). The historical Buddha realized that the self-denial of asceticism compromised his understanding of reality--the Middle Way! <br />
<br />
As for relationships, the original plan seems to be a world of monks and nuns on the express lane to enlightenment. But gradually a recognition of lay practice evolved. Weddings are celebrated. So intimate relationships can have a very important role in grounding people and providing support. This means avoiding the 3 poisons of greed, anger and delusion as well as obsessive attachment. I believe this approach actually makes for the best possible relationship. <br />
<br />
My understanding is that no activity is "forbidden"--all that matters is the motivation (wisdom and compassion).<br />
I received this quote from a Thai Buddhist I met at a conference in Asia: <br />
<br />
What money can buy:<br />
a bed, but not sleep;<br />
a computer, but not brains;<br />
food, but not appetite;<br />
finery, but not beauty;<br />
a house, but not a home;<br />
medicine, but not health;<br />
luxuries, but not culture;<br />
amusement, but not happiness;<br />
sex, but not love.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-32484710891717267702011-09-19T11:10:00.001-07:002011-09-19T11:10:51.837-07:00Marijuana and ProstitutesI'm sick of the debate over marijuana being legalized. I don't care if it is, I don't smoke it nor care to condone it. But the bottom line is that it is unconstitutional for it to be illegal. You can not create a law banning something because it is immoral. We all know marijuana is illegal because it is considered a drug and immoral, yet alcohol is a drug and is legal? The supreme courts ruled many years ago that our civil liberties (including our Bill of Rights in its entirety) are priority, except in matters of Public Safety or National security. So now they can twist it around to make laws where they feel like it. It is illegal to smoke pot because they say it is a "public safety concern". Yet you can freely smoke cigarettes, which cause you drastic physical disability and/or death. However, they are legal because many of our founding fathers were tobacco farmers. Alcohol is an even better example. It is an intoxicating and mind altering drug, yet it is legal. It is a fact that alcohol is much more toxic for your body than marijuana, and it carries numerous other issues along with it's use that could very much be considered public safety concerns; drunk driving, rape, alcohol poisoning, increased aggression, crime, etc. Marijuana makes you tired, hungry, and usually lazy. Yet it is the public safety concern, and not alcohol? Why is prostitution illegal? Because it is a sin and immoral. But it is said to be illegal because it is a "public safety concern". So having as much sex as you want for free or for jewelry and dinner is fine, but don't accept cash. If you accept cash then it becomes a public safety concern. It is a civil liberty to do what you want with your body, if you want to be a dirty hooker then go for it. There are tons of guys and girls who do it legally for free, what about porn stars? They are just as dirty as hookers, but they legally get paid to have sex with people. How is being payed for screwing on camera legal, but screwing in a hotel for money not? It is unconstitutional, no matter if you agree with it or not. I don't care if prostitution or marijuana are legal, that is not the point. The point is if we say we are going to continue to follow the supreme law of the land, then we can't pick and choose when to do so. If you want marijuana to be illegal because it is a "public safety concern" then fine, but so should be cigarettes and alcohol. If you want prostitution to be illegal because it is a "public safety concern", then fine but so should be sex with multiple partners and porn. But society wants to get drunk and smoke cigarettes and have orgies, so they will remain legal.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-90563877422404089122011-09-13T01:51:00.001-07:002011-09-13T01:53:15.741-07:00Photo ArtPlease check out my first photo projects if you have a chance. I would like any constructive feedback to help me out. Thanks<br />
<a href="http://www.flickr.com/photos/kelyons80/"> http://www.flickr.com/photos/kelyons80/</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-27976220536784101372011-09-03T00:48:00.000-07:002011-09-03T00:48:03.726-07:00P90X Journey photo and video album, digital scrapbook, slideshow - Beeclip<a href="http://www.beeclip.com/KeithLyons825/RRCSPBpXTm8#.TmHbq9kB5s0.blogger">P90X Journey photo and video album, digital scrapbook, slideshow - Beeclip</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4309965044948694846.post-22350062867565296962011-08-25T00:09:00.000-07:002011-08-25T00:09:08.605-07:00Juicing Your Worries Away. So I bought a juicer. I invested around $300. I decided if I was going to get one then I wanted to get a good one to get the best results possible. I am not going on a "Juice Diet", as this is a stupid idea for most people. That is because they will not research before they do it and realize that you lose fiber doing this and your bowel movements will virtually be non-existent. They will also probably not make up for the loss of protein. I realize there are downfalls to juicing, but guess what critics, I am going to address those. <i><b>#1. You lose all fiber when juicing.</b></i> True, but you have a few options to fix this. You can put some of the pulp back into the juice to maintain the fiber. You can also continue to eat veggies like a normal human being and get your fiber that way. You could also add flaxseed to your juice. Whatever you choose, there are many ways to correct this problem. The pulp is also great for baking. You can use carrot pulp to make amazing carrot cake, or zucchini pulp for zucchini bread, etc. You can also mix the pulp into your pet's food to give them a great boost. <i><b>#2. You waste a lot of the fruits/vegetables in the juicing process.</b></i> True and false. Juicing fruits can be quite a waste. When you juice fruits you tend to lose the best nutrients in the pulp. That it why you should only juice fruits if you really want some clean, fresh fruit juice, but not to try and boost your intake of nutrients. With vegetables you actually break the cell walls to release all of the micro-nutrients and everything else. Like I said before you may lose the fiber, but it can be put back into the juice if you are afraid you are getting too little. <b><i>#3. It is way too expensive for how much juice yield you get to vegetables used</i></b>. False. If you buy veggies that are in season in bulk it is not bad. It also depends on how much you drink. If you drink one or two a day to increase your intake of veggies it is not too bad. If you plan on juicing nearly all your veggies (Or fruits if you didn't pay attention earlier) to get all your nutrients, then yes. Just buy whatever is in season for cheap in bulk, use it as the base of the juice and then add a couple different ingredients to it to change it up. Or better yet, start your own garden if that is an option. <b><i>#4. Juicers are too expensive.</i></b> Not necessarily true. You can get a juicer for as little as $50. Just check out the <a class="title" href="http://www.amazon.com/Waring-JEX328-Health-Juice-Extractor/dp/B000050FB5/ref=sr_1_6?ie=UTF8&qid=1314255281&sr=8-6">Waring JEX328 Health Juice Extractor</a> on Amazon. It will get the job done, just not as efficiently as a better juicer. But if you just want to make one glass a day or every other day it will work fine. I however chose a masticating juicer, which can cost a bit more. I chose this one because I plan on juicing a lot of leafy vegetables, and it gets the best yield. I narrowed it down to two, but ultimately purchased the <a class="title" href="http://www.amazon.com/Omega-J8006-Nutrition-Commercial-Masticating/dp/B001L7OIVI/ref=sr_1_14?ie=UTF8&qid=1314255281&sr=8-14">Omega J8006 Nutrition Center Commercial Masticating Juicer. </a><br />
Don't expect to get a juicer and start juicing everything under the sun to boost your health or lose weight. You are not going to get superhuman benefits from it, however, there are a couple main benefits. First of all, you can greatly increase your vegetable intake very easily if you do not get enough veggies or just want to get more. Also, you DO actually get a little better benefits per vegetable. This is because they are raw, and when you cook veggies they lose up to half of their nutritional value. Granted you can just eat veggies raw, but i don't think anyone gets they daily value of veggies without cooking some, or most of them. It also allows you to get a wide variety of different veggies into your diet, and therefor a wide spectrum of different nutrients and vitamins. Just toss a turnip green and some rhubarb into your carrot juice, you won't even know it is there. Have a meal with cooked squash and zucchini to enjoy, and a small 6 oz glass of carrot, wheatgrass, cucumber, and kale juice. Add a few drops of lemon or lime to help with the bitterness of greens. Overall it is a great investment, just do your research to get the juicer that will work best for what you mostly plan on juicing, and at what frequency of use it will probably get. There are a ton of recipes online for some awesome tasting juices. Have fun and experiment!! <br />
<div class="data"><div class="title"> </div></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4309965044948694846.post-46563207496398617532011-07-31T01:38:00.000-07:002011-08-07T00:15:11.520-07:00When to Supplement<u style="color: #cc0000;">Supplementation (Updated)</u><br />
<br />
<b><br />
When waking Up</b><br />
<br />
- <i>Glutamine</i>, your body is without sufficient nutrition after 6-8 hours. You also need protein, try a couple eggs, or a protein shake.<br />
<br />
<br />
<b>Before workout</b><br />
<br />
- Creatine, with a sugar drink, not citrus or it turns into useless creatinine. This provides you with energy for your workout, and water to your muscles. Grape juice is one of the best to take it with. Creatine Ethyl Ester is better than Monohydrate because it won't bloat you or add water weight. <b>Take 45-60 minutes before workout</b><br />
<br />
<b>After Workout </b><br />
<br />
- <i>Whey protein </i>(To have available immediately to re-build muscles), Glutamine (To help with muscle repair and soreness, keep body from breaking down muscle), Spirulina (For all amino acids to make protein chains efficiently)<br />
- <i>Creatine</i>, (For muscle repair and gains, limits muscle damage, is absorbed best after workouts when insulin levels are high). Take with a non-acidic, sugary drink. (Acidic drinks turn it into useless creatinine, grape juice is one of the best to take it with)<br />
Add extra water to your protein shake for all the extra stuff you have added. This will assist with cell hydration.<br />
<br />
<br />
<b>Before Bed</b><br />
<br />
- <i>Whey and glutamine</i>, To help with muscle repair. Muscle repair happens most during REM 4 deep sleep, when your body is experiencing a low level of these elements and needs them to make gains and prevent muscle loss. You will be without nutrition for 6-8 hours, it is important to have these in your system and available.<br />
-<i> L-Arganine</i>, I take L-Arganine before bed to increase my growth hormones while I sleep. This naturally depletes as you get older, and makes it harder for you to recover. It is a natural amino acid.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4309965044948694846.post-4953999067752341882011-07-21T23:19:00.000-07:002011-07-21T23:23:45.424-07:00All Natural Disaster, no Artificial Flavoring !!There are very intelligent scientists in labs that are creating smells, textures, and tastes in order to make food the most appealing they can to consumers. These scientists are referred to as "flavorists" within their respective circles. They mix volatile chemicals together to create a smell that is similar if not exactly like that of a naturally produced food or a grilled hamburger. They use ingredients like titanium dioxide to create flavors and smells similar to sweets, which is a chemical used to produce make-up. These "flavorists" work in factories like the large one in Daytona, they are part of the I.F.F., or International Flavors and Fragrances. The same place that was originally created to produce smells for perfumes, deodorant, and cleaning chemicals. They use these same chemicals to create food smells, and "Natural" and "Artificial" food flavorings. (Two words that mean little difference as you will discover) The Daytona establishment currently produces 6 of the top 10 fragrances in the U.S. These chemicals are universal from cleaning chemicals to food flavoring, since the F.A.A. does not require flavor companies to disclose their ingredients. They merely need to be considered as G.R.A.S., or Generally Regarded as Safe. What in the hell does that mean, how do you even rate that? "Natural Almond Flavoring" falls under this category. It must be safe since it contains hydrogen cyanide, a deadly poison. Look on your ingredients list in things like Ocean Spray juices or Dannon's Yogurt for Carminic Acid or Carmine. It is a "Natural" food coloring made from crushed bugs called Dactlyopius, and their larvae. They make it sound safe by saying it is "Natural Flavoring" or show integrity by labeling it "Artificially Flavored". All this means is it was produced differently, but there is nothing natural about it. Natural is an apple you find growing on a tree in an orchid or a coconut on a palm in the tropics. They not only create the smell and flavor from sometimes deadly chemicals, but they manipulate the natural texture as well. They use gums, fats, starches, emulsifiers, and stabilizers to make the food have a specific texture and crunch. They have a machine called the TA.XT2i Texture Analyzer. It is like a mechanical mouth with over 200 probes that measures bounce, density, crunchiness, gumminess, chewiness, breaking point, etc. This is to help them finalize the texture experience for the consumer, to make it the most physically and psychologically appealing. This is why we need to be aware of what they are doing to alter the things we put into our body. We blindly eat whatever these food scientists put on the shelves, and then we wonder why we have so many people suffering from all types of cancers. These foods are loaded with many bad ingredients, many that contain large traces of carcinogens. So eat your foods that you love because they are bright and shaped perfectly and smell delicious. No need to worry about all the sickness and cancers they cause. At least, not until you have plenty of time lying in bed after chemo or surgery. Just keep brushing these issues aside so the people responsible for doing this continue to laugh and have the freedom to capitalize off of society's ignorance. We can't save everyone, and one person can't make a difference..... That is the one thing that every person who has tried to make a drastic positive change in the human race has never failed to hear many people say. But the ones who brush it aside because they know that it is not even close to the truth, those are the people who have made our lives exponentially greater. Every disaster begins with warning signs, and when they are ignored then that is when the disaster is allowed to manifest. No one can destroy positive progress when it is driven by selfless honesty. No one.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4309965044948694846.post-90972641638703211692011-07-04T00:37:00.000-07:002011-07-04T00:41:44.779-07:00HFCS is the Same as Sugar. What the F%$K !?!!!Have you seen the commercial with the the two moms at a kids party discussing high fructose corn syrup? I don't feel like explaining how ridiculous it is, so I will just include the link. There are a few of them, that blatantly lie to your face. Look who funds them, the corn refiners association. Watch the commercial, then let me tell you what I know for a FACT, so you can maybe see why it pisses me off so much. First off, the main problem is that they blatantly lie to your face. HFCS shuts off your body's natural appetite control.This allows you to eat far beyond what your body would normally be able to consume. It is a way to trick your body into consuming more, because then you have to spend more money (not to mention it is much cheaper to process foods with HFCS than natural sugar). In 1970 Americans ate an average of 1/2 lb. of HFCS a year, by the 1990's it had risen to an average of 62 lbs. per year. It rose at an alarming rate, along with obesity. It didn't single-handedly cause this mind you, but it certainly took its toll. The corn company are defending it, but it isn't actually the corn syrup that is the problem. The issue is the concentrated amount of fructose they use to sweeten it. The glucose in corn syrup can be burned off quickly, but the fructose can not and is stored as fat.Our bodies can process a normal amount of fructose from fruits and honey, but not the large, concentrated amounts in HFCS. HFCS also doesn't trigger your body to produce insulin, which helps to regulate your hunger. It also doesn't trigger production of leptin (like normal sugar), which is a protein that helps regulate how much fat you store. So clearly their is much information and scientific evidence to prove this commercial is a blatant lie. It is as bad as cigarette commercials telling you they don't cause cancer. You may think it isn't a big deal because you know it is ridiculous, but they aren't marketing it to you. They are marketing it to naive and ignorant consumers, who have young children. It is justifying them buying the 3 gallon bucket of rainbow sherbert for their kids, and the happy meal they will have for dinner. Absolutely unbelievable that they can market these claims on TV, shows how much the people with money give a shit about any of you. They just sit their and convince you let them steal your happiness and years off your life, just because people are ignorant and don't know any better.<br />
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LINK:<br />
<a href="http://www.youtube.com/watch?v=gl9vZYj-aJ4">http://www.youtube.com/watch?v=gl9vZYj-aJ4 </a>Unknownnoreply@blogger.com0