How to Build Muscles

Here is an excellent article written by nutrition specialist Mike Geary:

In all of my years as a professional Nutrition Specialist, I’ve noticed that most people are shocked to hear some of my picks for the top fat burning foods that are best for weight loss and good health. I won’t bore you with all of the typical “healthy foods” that you hear about all of the time such as fruits and veggies… everybody knows those.

Instead, I’m going to show you some shockers that most people don’t realize are super healthy foods for fat loss. 1. Egg Yolks – yes, that’s right… full fatty egg yolks with all of their fat and cholesterol. By the way, you’ve been mislead about the cholesterol in egg yolks — it actually raises your GOOD cholesterol and helps balance proper ratios, so don’t be afraid of the fat and cholesterol in these little nutrition power packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile. Egg yolks are also one of the most nutrient dense foods on the planet in terms of vitamins, minerals, and trace nutrients.

Trying to list all of the vital nutrients in egg yolks would take up an entire page so I won’t even try that here. Just realize that egg yolks should NOT be avoided in favor of egg whites. Even the protein is more bioavailable when you include the yolks! So don’t be afraid to eat those delicious and healthy eggs and start burning belly fat faster. 2. Avocados – This is yet another “fatty food” that is also one of the best fat burning foods! Not only that, but avocados make just about everything creamier and more delicious. They are also power-packed with healthy fats, fiber, and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body. Try adding avocado slices or guacamole to everything from morning eggs, salads, sandwiches, and burgers, and starting burning body fat faster! I would definitely consider avocados one of the best healthy super foods. 3. Grass-fed beef – While most beef you see at the grocery store is grain fed beef from cattle that are in poor health and has lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option… and that is

Grass-Fed Beef! Grass-fed beef is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of anyway). Grass-fed beef also contains higher levels of many vitamins and minerals, as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning. So don’t be afraid to live it up a little and eat more beef, as long as you choose healthy grass-fed beef instead of grain fed beef. Enjoy and start burning more body fat with these so called “fatty” foods! If you want to lose body fat faster, check out these 5 tips to Burn Stomach Fat the smart and effective way. Enjoy, and good luck with your fitness endeavors! Mike Geary Author – The Truth about Six Pack Abs

Are you interested in looking after your body before and after strenuous activities or exercise? Do you avoid supplements that contain additives and possible side effects?

If you are interested in better health and improved physical fitness, you may have heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.

What is whey protein?

Whey protein is a pure, natural, high quality protein from cow’s milk. It is a rich source of the essential amino acids that are needed by our bodies daily and are the building blocks for healthy muscles, nails, skin, and other body tissue. Whey is the by-product of making cheese and was usually thrown away as a waste product. Whey protein is an excellent choice of protein for people of all ages. Researchers now know that whey protein provides numerous benefits in areas that include sports, weight control, immune support, bone health, and general well-being. It is naturally found in mother’s milk and also used in baby formula. Whey protein isolate is the purest form available. Whey protein is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor. In addition, whey protein is easily digestible, lactose-free and is a rich source of branched chain amino acids or BCAAs. It also contains the highest known levels of BCAAs in any natural food source and these are of particular benefit to athletes and anyone who exercises hard. Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption rate (digestion) in comparison to all other foods.

Why do athletes use whey protein?

Protein levels are depleted through exercise. Muscles require the amino acid leucine. Leucine is important as it plays a key role in promoting muscle protein synthesis and muscle growth to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles, which is why athletes use whey protein.

Who should consider using whey protein?

Because amino acids are ‘building blocks’ for the human body, it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

Can whey protein be dangerous?

Whey protein is a food and therefore does not have the risks associated with other supplements. Nevertheless, too much of anything carries risks. Extremely high use of whey protein can overload the liver, which can cause serious problems. Moderation is always recommended.

Should you be lactose intolerant you might want to try whey protein isolate, which has less than 1% lactose and is generally tolerable for most users.

Whey protein is a great natural and healthy way to bring protein into your diet and increase your general well-being.

Cliff Baker
http://www.articlesbase.com/health-articles/whey-protein-the-amazing-natural-muscle-builder-137987.html

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Many people want know : ” how to get six pack ” or ” how to Abs ” , answer is easy : ” Use this Abs workout ” . Your Fitness instructor now is free, just click play and see this video abs workout , follow the music.
We advise the better way for do this abs workout , is see before instruction for each abs exercises that compose this workout.
http://www.passion4profession.net/abs-exercises/
Use this best Abs workout for have a perfect abdominals , fast and quick!

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Everyone wants to look their best, regardless of who they are. People want to be slimmer, healthier, and stronger than they have ever been in their lives. In order to look your best you need to do more than just diet, exercise is essential in order to build lean muscle and lose weight. Adding vitamins and supplements will also help in this process, and to taking back your health overall.

One supplement which is arguably the most useful to help build lean muscle mass is whey protein. Whey protein is a milk by-product, and is separated from the milk during the process of making cheese. Whey protein has the highest value for providing branched chain amino acids, which help you to build and retain muscle tissue.

From a dieting aspect, whey protein balances blood sugar levels, which will rid you of symptoms like excessive over eating. You will have more energy and your body will be able to shed more unnecessary fat tissue. Whey protein often comes in a powdered form, and can be mixed into your drink or turned into a shake for consumption. Whey proteins do best when mixed with milk to slow down digestion and give them plenty of time to absorb into your body for maximum effect.

In addition to increasing your intake of vitamins, minerals and supplements (like whey protein), your regular diet could use some modification. Eating more small meals throughout the day keeps your blood sugar steady, keeps your digestive tract from overloading (which can lead to less absorption of nutrients as your body rushes to keep up), and less chance of over-eating due to hunger pangs or lack of food. Some experts recommend as many as five to seven very small meals throughout the day. Three or more of these meals can be supplemented with a whey protein drink or shake, and the whey will help curb your hunger even more, and increase your energy as the proteins go to work on your body.

Whey proteins, coupled with a good diet and exercise, will allow your body to show the results that you want even faster. Whey protein is good for you in general as well, even if you are happy with your weight and shape. You may find yourself becoming even more toned than before, and having a lot more energy to get done what needs to be done. A busy mom on the go can always use an energy boost, and the healthy benefits of whey protein offer just that to anyone.

Taking whey proteins does to not have to be the equivalent to taking your medicine as a child, either. Bodybuilders all over the world use whey protein to help them gain lean muscle mass, and the high demand for great tasting and easy to take supplements have caused nutrition companies to come up with wonderful flavors and powders that blend better than ever with your water, juice, or milk. Drinking your protein shake everyday can be a joy and a pleasure if you find the brand and the flavor that is best for you.

There is plenty of information online from nutrition companies wishing to sell their products. The best way to find information on the whey protein that is best for you is to ask other people at the gym or someone at a nutrition store which brands of whey protein taste great and work the best for them. Getting lean has never been easier than eating well, eating right, and supplementing your diet with exercise and nutrition.

Whey proteins are a favorite of bodybuilders for their ability to build lean muscle in a short amount of time, so imagine the results that you could get with a little whey protein, some boosted energy, and a gym membership. You’ll be on your way to your dream body, supplemented with a milkshake a day

Scott White
http://www.articlesbase.com/non-fiction-articles/get-lean-with-whey-protein-86150.html

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Given the huge array of nutritional supplements in fitness and bodybuilding, it can be very frustrating when you want to take your training and diet to the next level with supplementation. Most of these are a waste of money- There are 6 nutritional supplements available, however, that are indispensable for enhancing muscle-building and fat loss. Given the importance of a good diet, this should be the highest priority in any fitness training program. Once your diet is tuned to perfection, adding the right nutritional supplement at the right time will take a great thing and make it better.

Certain bodybuilding supplements are extremely valuable in particular situations, especially when the goal of your weight training program is to lose fat while building muscle. Our bodies have been designed to survive the harshest of conditions, readily storing body fat during times when food is plentiful and shedding it (along with muscle-tissue) when food is scarce. While this characteristic of our metabolism kept us alive through the ice-ages, it makes things really difficult for building a lean-muscular physique (that is if you are not busy running from saber-tooth tigers and fighting rival tribes!).

The right supplementation in the context of your bodybuilding or fitness workouts (pre and/or post-workout) can “trick” the body into thinking it has what it needs so that muscle-mass is preserved. What happens during intense weight training and cardiovascular exercise is that our bodies, along with burning glycogen and body fat, are also very efficient at breaking down muscle tissue. This metabolic adaptation helps to preserve energy stores at the expense of metabolically costly muscle-tissue; if you are starving the more muscle you have the quicker you will die (good for us back in the cave-man days, but bad for us now!). Our muscles are constantly being broken down and built back up from hard weight training, and if we could shift the balance just slightly away from degradation (catabolism) and toward accumulation (anabolism), this would have a huge effect on the effectiveness of our muscle training program.

My top-6 list of indispensable nutritional supplements:

1. glutamine

How Glutamine works: glutamine is known as a “conditionally essential” amino acid; it becomes “essential” during intense exercise such as weight training or cardiovascular exercise, as the need for glutamine is greatly increased. During bouts of intense activity (or stress), glutamine enters the bloodstream and travels into the liver where it is converted into glucose; this newly synthesized glucose helps to fuel the working muscles. This process is known as gluconeogenesis-the process of turning a non-carbohydrate substance (glutamine and some other amino acids) into glucose which can be used for energy. While this all sounds great for the muscles, the problem is that the primary source of glutamine during exercise is from broken down muscle tissue; the body actually breaks down muscle tissue to help fuel the working muscles by preserving their glycogen stores1. Supplying the muscles with an exogenous source of glutamine (i.e a glutamine supplement, has been shown to reduce muscle degradation during intense exercise-the body is “tricked” into not breaking down as much muscle tissue.

2. Branched chain amino acids (BCAAS)
How BCAAs work: Unlike glutamine, BCAAs, consisting of leucine, isoleucine, and valine, are essential amino acids, meaning that the body cannot synthesize them from precursors-they must be obtained from the diet. Like glutamine, there is a greater requirement for BCAAs during intense exercise such as weight training and they are derived primarily from catabolized muscle tissue. BCAAs are broken down into (among other things) alanine and glutamine (remember glutamine?) which are in-turn used to generate glucose in the liver. Supplementing with BCAAs will help to prevent their degradation in muscle tissue, limiting muscle-degradation and speeding up recovery. Leucine itself has been shown to stimulate protein synthesis, and research has shown that the BCAAs have a positive effect on recovery, can reduce fatigue, and encourage an overall anabolic state in the muscle. BCAAs seem to be especially effective in times of reduced calorie intake (i.e. while dieting down to lose that last 5lbs).

3. Protein: (whey protein isolates)
How whey protein works: This one may seem like a no-brainer; proteins are made of amino acids and as discussed above, certain aminos can greatly enhance your weight training efforts. Whey protein is a great protein source because it is very high in both BCAAs and glutamine; any whey protein will have these qualities, but after a weight training workout timing is the key. Many whey proteins are a mixture of both whey isolate and whey concentrate. Whey protein isolate is absorbed extremely fast, while whey concentrate is broken down more gradually over time. Fast-acting proteins such as whey isolate are known as “anabolic proteins”, dumping tons of amino acids into the bloodstream very quickly, promoting muscle-growth. Slower acting proteins such as whey concentrate, soy protein concentrate, or calcium casienate (milk protein) are known as “anti-catabolic proteins”; they provide a slow, steady release of amino acids into the bloodstream helping to reduce muscle-protein breakdown for fuel. After a weight training workout, we want our protein to get there fast-whey protein isolate is ideal for this purpose.

4. Creatine monohydrate:

How creatine works: Adenosine triphosphate (ATP) is the primary energy source to fuel intense muscular contractions, such as those during sprinting or weight-training. ATP contains a high-energy phosphate bond, which is broken down into ADP (adenosine monophosphate), releasing the energy necessary for muscles to contract. Every muscle cell has a store of phosphate, from which ADP is recycled back into ATP to continue fueling contractions. As this pool of phosphate gets depleted, so does our ability to make ATP; when we run out of ATP the muscle is exhausted and unable to further contract (i.e. the muscle fails such as on the last rep of a bench press). It was discovered some time ago that our muscles can actually be “loaded” with additional phosphate, which can extend our capacity to do high-intensity exercise. Phosphate is stored in the muscle as creatine phosphate, which acts to replenish cellular phosphate stores. When creatine monohydrate is ingested, it is converted to creatine phosphate and absorbed into the muscle cell, helping to replenish the phosphate pool. After an intense workout, muscle phosphate levels are drastically decreased. Supplementing with creatine post-workout replenishes creatine phosphate stores much faster, speeding recovery. Creatine also acts through unknown mechanisms to increase protein synthesis and muscle growth. For every molecule of creatine absorbed into the muscle, several molecules of water are absorbed, giving the muscles a fuller, more pumped appearance. A hydrated muscle is an anabolic muscle.

4. Essential Fatty Acids (EFAs)

How EFAs work: Without getting too much into fatty acid biochemistry, EFAs are required by the body for a countless number of processes, and are an essential element to any nutritional supplementation regimen whether for bodybuilding, athletic training, or general fitness training. The typical American diet is largely deficient in EFAs, and dieters often have less than optimal levels while on low-fat diets. There are 3 basic EFAs which are named based on their chemical structure, including omega-3, 6, and 9. Most commercial EFA supplements are a blend of the various EFAs, providing an ideal EFA profile.

5. Meal replacement powders (MRPs): Commonly known as the “protein shake”, MRPs serve not only as a convenient protein supplement, but as a substitute for regular meal.While real food is always best, the busy schedules of most people simply cannot accommodate the optimal 5-6 meals per day-MRPs are a great way to stay on the diet in spite of the most hectic of schedules. There are many brands commercially available with different nutrient profiles; choose the product that tastes good and provides the nutrient profile that fits for your particular diet plan.

6. Multivitamin/multi-mineral supplements: While in an ideal world we would get all the vitamins we need directly from the food we eat, in practice we can all benefit from a quality multivitamin. Stay away from the typical once/day tabs found at the supermarket. It is questionable whether these are absorbed well at all. Stick with those vitamin/mineral supplements derived from whole-food extracts-these are more readily absorbed. In addition, whole-food based multis may contain unknown substances which are found in food which are either essential or beneficial; science is constantly discovering new nutrients present in food-our current list is far from comprehensive.

There you have it, the only nutritional supplements you need to care about. They have been proven both anecdotally and with rigorous peer-reviewed research to enhance the muscle-building and fat-burning effects of any weight training and fitness program including.

Bill Willis
http://www.articlesbase.com/muscle-building-articles/top-6-nutritional-supplements-and-how-to-take-them-for-musclebuilding-and-general-fitness-training-52196.html

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Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow’s milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother’s milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are ‘building blocks’ for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Hamoon Arbabi
http://www.articlesbase.com/supplements-and-vitamins-articles/4-important-facts-you-should-know-about-whey-protein-56710.html

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For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv

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This 1-minute ab workout routine can be done at home.

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What is Whey Protein?

Whey protein is a term used to describe a group of proteins that can be separated from whey. When cow’s milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.

Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that provides detoxification of our cells and is essential to maintenance of our health.

Bio-active whey protein is the active source of protein that resists the heat degeneration and retains its basic nutritional value.

What Makes It Good for the Body
Because whey protein contains an large amount of essential and non-essential amino acids, it has a high nutritional value. However, the most amazing aspect of whey protein is its effect on the human mind. It has been shown is studies that whey protein satisfies our appetite for longer periods of time when compared to other types of proteins. Hmmmm, interesting…..so that means if we eat the same amount of calories two days in a row, one consisting of whey protein and the other consisting of different protein then we won’t be hungry the day we eat the whey protein. Yes, that is interesting…..isn’t it?

Why Pregnant Mothers Love Whey Protein
A number of OB-GYN doctors have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, the infant will grow faster and better and be more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. In general , it helps athletes and non-athletes alike heal faster.

A Weapon against Degenerative Diseases
Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact that degenerative diseases are devastating health problems. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate. This means all muscle, not just those cool looking biceps, but the muscles it takes to swallow, and for food to move along the digestive tract, an undesirable effect that can be combated with increased intake of whey protein.

In general, if you are working out without whey protein in your nutrition plan, you are missing out!

Dr. Al Parker
http://www.articlesbase.com/health-articles/workouts-with-whey-protein-84551.html

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5 Min Tone Abs Workout 2, Fitness Training w/ Tammy

Five min exercise routine to tone your abs for a great bikini body.

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