Muscle-Up Your Diet

Muscle-Up Your Diet
Here are 7 foods that will help you build muscle, lose fat, and improve your overall health

If you're serious about changing your body, you're probably already eating pretty well, getting plenty of protein for muscle growth and laying off the sugary carbs to preserve your abs. Just the same, we bet you could do even better. If your eating habits aren't quite up to speed, we're here to help you get started. These seven easy nutritional upgrades will build muscle, trim fat, and help to keep your body in peak condition.

1.) YOU'RE EATING: FAT-FREE FLAVORED YOGURT MUSCLE MOVE: FAT-FREE GREEK YOGURT When companies remove the fat from yogurt, they usually add sugar to make up for loss of flavor. Greek yogurt is naturally much creamier than plain yogurt, so you can't really tell it's fat free, and it has more than twice the protein and only half the carbs. For more flavor, add your own fruit such as berries or banana. ------------------------------------------------------------------------------------------------------------

2.) YOU'RE EATING: CHUNK WHITE TUNA MUSCLE MOVE: CANNED SALMON Chunk white tuna, though a great source of protein, contains almost three times more mercury than other types of tuna and has low levels of healthy omega-3 fatty acids. Canned salmon offers virtually the same amount of protein, but it's more flavorful, with much less mercury and lots more omega-3s. For quick salmon burgers, mix one can of salmon with one whole egg, one chopped scallion, two crushed whole-wheat crackers, and a splash of low-sodium soy sauce. Shape into patties and cook in a nonstick skillet for five minutes on each side over medium heat.

.3) YOU'RE DRINKING: SKIM MILK MUSCLE MOVE: CALORIE COUNTDOWN Milk has vitamins, minerals, and some of the best protein on the planet, but the sugar in it can inflate your waistline. Calorie Countdown is just like regular milk, but with some of the sugar removed. The chocolate version has 90% less sugar than regular chocolate milk (for a list of retailers and additional info on Calorie Countdown's availability nationwide, check out hphood.com).

4.) YOU'RE EATING: WHOLE-WHEAT PASTA MUSCLE MOVE: SPAGHETTI SQUASH Even though whole-wheat pasta contains more fiber than the conventional kind, a serving can still pack as many as 40 grams of carbs. Spaghetti squash, once cooked, can be shredded to replicate spaghetti. The result is a tasty bowl of "pasta" without a lot of fattening carbs (about 10 per serving). Spaghetti squash is also a great way to sneak another couple servings of veggies into your diet. Preparation: Cut it in half lengthwise and scoop out the seeds. Microwave both halves for seven minutes, flip them over, and microwave for another seven minutes. When they are done cooking, rake a fork down the inside of the meat of the squash. Strands of "spaghetti" will magically appear. ------------------------------------------------------------------------------------------------------------

5.) YOU'RE DRINKING: A SHAKE WITH A MIXTURE OF PROTEIN & CARBS MUSCLE MOVE: A CARB/PROTEIN SHAKE PLUS A DOSE OF BCAAS A carb- and protein-rich shake will jump-start your recovery after a weight workout, but by adding a shot of branched-chain amino acid powder to the mix, you can further boost your muscle growth. BCAAs like leucine help stimulate the production of insulin—the body's most muscle-building hormone—and trigger the genes responsible for muscle growth. Add five to 10 grams of powder to your shake (or if you buy them in capsule form, simply unscrew the cap and pour them in). ------------------------------------------------------------------------------------------------------------

6.) YOU'RE DRINKING: COFFEE MUSCLE MOVE: GREEN TEA Aside from improving overall health and fighting cancer, green tea has been shown to help reduce stomach fat by increasing fat oxidation directly in your abdomen. Shoot for at least three cups a day. If you can't do that, grab a green tea-extract supplement. ------------------------------------------------------------------------------------------------------------

7.) YOU'RE EATING: SKINLESS CHICKEN BREAST MUSCLE MOVE: LEAN BEEF If you're having trouble gaining muscle weight, you may want to switch to lean beef. Red meat has plenty of protein, but also creatine, and more vitamins, minerals, and calories than chicken. It could be the change you need to get your muscles growing again.

Weight Loss Just By Drinking Water - Maybe The Easiest Weight Loss Method

Make A Successful Weight Loss Just By Drinking Water - Maybe The Easiest Weight Loss Method
Well, you may have heard it before - you can lose weight just by drinking pure plain water. Do you think it is like that? Yes, it is, you can lose weight just by drinking water. I will explain why it is so.There are studies that show that just by drinking water your metabolism will increase with up to 30 percentages. That is quite impressive, isn't it? To make your weight loss possible you need to drink eight glasses of water every day, and if you have lots of overweight you need to drink a few glasses more. If you live in a warm climate or if you exercise very intensive you need to drink more than the eight glasses. You maybe think that eight glasses is much water to drink, but you shouldn't drink it at the same time; instead you need to spread it out throughout the day.
Drinking water is not only great for your weight loss. Just by drinking lots of water you will look better because and your skin will become more glowing. Your muscles will work more effective when you exercise which will lead to a better shaped body.A few tips about how you should act when you decide to lose weight just by drinking water:
Start every morning with a glass of water.
Drink a glass of water before every meal.
Drink lukewarm water, it may be easier to drink lots of water when it isn't cold.
Add a slice of lemon if you don't like the taste of the water.
Avoid drinking just before you go to bed.
Drinking water is a cheap and very effective way to lose weight, but often you need to add some diet and exercise to make your weight loss effective.

Fruit Juice for Aging Skin:

Fruit Juice for Aging Skin:
Ever since Alpha Hydroxy Acids (AHA) have been found to reduce tiny facial lines and fade age spots on the skin, beauty products worldwide are including them in skin creams in the highest concentration the FDA will allow. AHA is made from the juices of citric acid fruits. Higher and more effective dosages are used by Dermatologists and other medical professionals for out-patient skin treatments. AHA reverses sun damage and imparts a more youthful glow to the skin but it cannot get rid of deep lines or sags.

Prostate Cancer: Prevention, Diagnosis and Treatment:
All men should have an annual digital rectal exam beginning around age 40. Another screening technique is a 'prostate-specific antigen' blood test which checks for a special chemical associated with prostate cancer. The test costs about $35 and should be done annually. The newest treatment for prostate cancer and an alternative to surgery, cryosurgery or radiation beams is the implantation of tiny radioactive seeds into the prostate.Lycopene, a nutrient contained in tomatoes and tomato products such as tomato sauce, tomato paste and ketchup, is an effective prostate cancer deterrent. Studies show that men who eat these foods have less risk of prostate cancer. Also, studies show that lycopene fights cancer in men who already have the disease. Prostate tumors are smaller and less aggressive in men who are given lycopene.

VITMIN SUPPLY

You get free vitamin supplements with Healthy Start, as well as vouchers to buy milk, fruit and vegetables.

Why are vitamin supplements important?

You will get most of the vitamins you need if you eat healthy foods. However:

your young children may not get enough vitamin A, C and D from their food
pregnant and breastfeeding women may not get enough vitamin D or folic acid which may harm their baby

Ask your health visitor or midwife where to get the free vitamins for you and your children. Take the letter attached to your vouchers with you to claim your free vitamins.

The Healthy Start vitamins are also for sale at some NHS clinics.
Why use vitamin supplements?Vitamin A Vitamin A helps with growth, eyesight and healthy skin. You can get it from:
whole cows' milk;
orange, red and dark green vegetables such as carrots, red peppers, tomatoes, sweet potato, pumpkin, apricots, mangoes, broccoli; and
oily fish.
Many young children do not eat enough foods with vitamin A so children should take a supplement until they are 5 years old.

Vitamin C Vitamin C is important for general health and for the immune system. It helps wounds to heal. It also helps you absorb iron.
You can get vitamin C from fruit and vegetables, especially blackcurrants, kiwi fruit, citrus fruits, tomatoes, peppers and strawberries. Potatoes, sweet potatoes and mangoes are also good sources.

Vitamin D Vitamin D helps make strong bones. Babies and children who do not get enough can get rickets.
Very few foods contain vitamin D – sunshine is more important because you make vitamin D in your skin when you are outside in the sun. This happens in the summer months but not during winter. If you have dark skin or always keep your skin covered when outside, you may not make enough vitamin D for you and your baby.

Folic acid Folic acid is a B vitamin. It is very important before and during early pregnancy.
All women who might get pregnant should take a supplement of folic acid as it is hard to get enough from food. Black-eyed beans, brussels sprouts, spinach, spring greens, broccoli, green beans, oranges and yeast extract are the best sources of folic acid. Some breakfast cereals and bread have folic acid added to them.

Cardio FOR SIX PACKS abs

Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.
H.I.T.T. - High Intensity Interval Training.
What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.
For the next 20 minutes -
Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.
Above is a hill style of HITT training. There are many more. I will finish asking you a question when it comes to cardio for six pack abs. Would you prefer to look like a marathon sprinter who runs at a constant steady pace for a long period of time or would you like to look like a muscular 100m sprinter?
Start stripping that fat and seeing your abs today!Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.
H.I.T.T. - High Intensity Interval Training.
What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.
For the next 20 minutes -
Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.
Above is a hill style of HITT training. There are many more. I will finish asking you a question when it comes to cardio for six pack abs. Would you prefer to look like a marathon sprinter who runs at a constant steady pace for a long period of time or would you like to look like a muscular 100m sprinter?
Start stripping that fat and seeing your abs today!Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.
H.I.T.T. - High Intensity Interval Training.
What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.
For the next 20 minutes -
Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.
Above is a hill style of HITT training. There are many more. I will finish asking you a question when it comes to cardio for six pack abs. Would you prefer to look like a marathon sprinter who runs at a constant steady pace for a long period of time or would you like to look like a muscular 100m sprinter?
Start stripping that fat and seeing your abs today!Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.
H.I.T.T. - High Intensity Interval Training.
What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.
For the next 20 minutes -
Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.
Above is a hill style of HITT training. There are many more. I will finish asking you a question when it comes to cardio for six pack abs. Would you prefer to look like a marathon sprinter who runs at a constant steady pace for a long period of time or would you like to look like a muscular 100m sprinter?
Start stripping that fat and seeing your abs today!