Supplementation and Body Building

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Posted on 25th April 2010 by Mark in Supplements

When it comes to gaining muscle, most people think that supplements are the most important part of the equation. Supplements are just an addition to a good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them.  Only then will supplements be necessary.

We need nutritional supplements to prevent us form getting nutritional deficiencies.  Your new exercise program will lead to greater demands on your body for vitamins and minerals and without supplementation there could be a deficiency. Even a slight nutrient deficiency can sabotage muscle growth.

The problem is we cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.

In order to gain muscle these all the important supplements that should always be taken.

Multiple Vitamin And Mineral Formula

WHY? In order for the body to work at maximum efficiency. We need vitamins and minerals to convert the food we eat into hormones, tissues and energy.

Vitamins enhance the functions of proteins that case chemical reactions such as muscle building, fat burning and energy production.

Minerals insure that the brain receives the correct signals form the body, help balance fluids, control muscular contractions and energy production and help build muscles and bones.

Protein Supplements

Protein quality is measured by Biological Value (BV). BV is a value that measures how well the body can absorb and utilize a protein. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain.

As a result, proteins with the highest BV promote the most lean muscle gains.

Whey Proteins (Whey Concentrate/Whey Isolate)

  • Whey protein has the highest BV value, rating at 104.
  • Easily digestible
  • Good amino acid profile
  • Improves sports performance by reducing stress and lowering cortisol levels.
  • Improves immunity by increasing glutathione
  • Improves liver function
  • Reduces blood pressure
  • Helps reduce overtraining.

Whey Isolates are absorbed more rapidly into the system. They are not a good daytime supplement though, as the body will use it for energy production instead of muscle building and does not have as many of the health properties as described above.

Egg Protein

  • Egg protein is only second to whey rating as a 100
  • Good sloe release protein for during the day.

Milk Proteins:

  • Milk proteins being a close third rating as 91.
  • Also good slow release protein

Calcium Casseinate (regular milk and dairy products)

Miscellar Casein

Un denatured form as casein, by means of ultra filtration, excellent choice for long lasting anti catabolic (muscle protecting) protein

Beef Proteins

Beef has an 80 BV rating and are abundant in blood building iron.

Soy Proteins

  • Soy proteins have a 74 rating.
  • Not great for muscle building

Bean proteins, due to the fact that are plant-based proteins, only rate a 49.

It’s a good idea to combine the mutivitamin, multi mineral supplements with added protein as well as Vitamin C and Essential Fatty Acids

Weight Loss Supplements

Sticking to Your Weight Loss Plan

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Posted on 25th April 2010 by Mark in Diet |Weight Loss

So you have made the decision to lose weight, now how do you stick to your plan and not just suffer from “I will start it on Monday” syndrome!

There are many inspiring true stories out there of people who have risen to the challenge and are making great leaps in weight loss. The easy part is starting is starting the plans and the diet; the difficult part is sticking to it weeks later and keeping the focus and momentum. What happens when you crave the slice of cheesecake or burger and chips? How do we prevent those cravings?

There are firstly some important things to remember as part of the your weight loss programme:

Eat often

Eat up to 6 small meals a day. Forget the old three square meals a day. The more often you eat, the more you speed up your metabolism. The more seldom you eat, the more your body goes into starvation mode and conserves fat! (which certainly don’t want to do!).

It is vital to maintain blood sugar and not go for long periods without food. When you do eat, your insulin will spike causing you to feel even more tired and hungry. If you wait too long between eating, you are also more likely to crave high fat, high salt food such as chips or chocolates. Also not eating frequently leads to decreased energy, bad moods, headaches, dizziness and fatigue.

Eat more Protein.

Every meal should contain protein, even snacks; this can be in the form of a good quality protein shake. It is important to balance your protein and carbs. There should be more protein then carbs at each meal. Protein helps you feel full and stops hunger. It helps build muscle. It helps lower cholesterol.

Eat vegetables.

Very important to e give your body the vitamins and nutrients it needs for overall health and to support muscle growth. Include as many fresh veggies as you can with your protein based meals.

Essential Fats

Very important to get into Essential Fatty Acids, which the body does not make and can only be consumed from food yet are essential for out body to function optimally.  Include fish oil, especially salmon  (omega 3) and nuts including nut butters into your diet, eg peanut butter, and almond butter ( omega 6) and olive oil ( omega 9) into your daily food plan. Not only do omegas help you lose weight, they also help lower cholesterol levels, improve brain function and help with depression.

Drink Water

Besides the fact that almost very function in your body requires water and it is essential for life, water helps you lose weight!

Supplements:

Good Multivitamin and Multimineral:

Provides all necessary vitamins and minerals that are lacking in diet or are depleted in the body. Essential trace minerals are lost in bad growing methods and in cooking, plus stress depletes the body of essential vitamins.

Vitamin C:

A powerful antioxidant, C supports the immune system by wiping out free radicals and protecting cells. One of its most unique attributes is that it helps the body recycle other antioxidants.

CoQ10:

Coenzyme Q10, or ubiquinone is ubiquitous in that it is present in every cell in the human body, and especially abundant in high-energy cells similar to those in the heart.

It is an antioxidant and works at the cellular level to eliminate harmful free radicals, lower bad (LDL) cholesterol levels and support normal mitochondrial activity.  It is also vital if one is on a Statin type drug for cholesterol as Statins cause there CoQ10 to be depleted in the body.

Weight Loss Supplements

Benefits of Whey Protein

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Posted on 25th April 2010 by Mark in Diet |Supplements

The Benefits of Whey Protein as a Protein Powder Supplement:

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production, as in ‘curds and whey”

Whey protein is a high quality, complete protein, containing all the eight essential amino acids. Whey protein is also the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine and valine).  Branch chain amino acids make up a 1/3 of the body’s skeletal muscle, so therefore these amino acids are important for active individuals, individuals who exercise and athletes. The body requires higher amounts of branched chain amino acids during and following exercise as they are taken up directly by the skeletal muscles compared to other amino acids, which are first metabolized through the liver.

Whey protein and weight loss:

Adding whey protein to the diet is a great way to begin a weight loss program. Whey protein is a key ingredient in numerous weight loss and meal replacement products and whey protein isolate is the best choice.

Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.

The Benefits of Whey Protein:

  • Protein is the key building block of the body. It enables the body to rebuild body cells, tissues, muscles and organs and helps make important enzymes, neurotransmitters and hormones.
  • Whey protein isolate is pure protein with little to no fat or carbohydrates.  This is perfect as an addition to a good foundation meal plan.
  • High quality whey protein is rich in leucine to help preserve lean muscle tissue while promoting fat loss. Leucine is very important for athletes. Whey protein contains more leucine than milk protein, egg protein and soy protein.
  • Protein helps to balance blood sugar levels by slowing the absorption of glucose into the bloodstream.  This prevents a surge of insulin and helps the body burn more fat.
  • Whey protein provides the body with Branch Chain Amino acids, that are involved in the repair and rebuilding of lean muscle tissue.
  • Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.
  • It is convenient to make a quick shake after a workout, then to prepare a whole meal.
  • Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant, in all cells, that helps neutralize free radicals. Exercise can lower glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.

Weight Loss Supplements

You Can Lose Weight

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Posted on 25th April 2010 by Mark in Weight Loss

Being overweight is dangerous to one’s health. It can lead to increased blood pressure and heart rate and puts one at a higher risk for diabetes. But even being clinically obese does not prevent you from going on a weight loss programme and being successful at it. Despite genetics and body shape, following the correct eating plan and exercise routine for you, will cause you to lose weight and improve your health.

It is important to get as much info as you can to arm yourself with the best knowledge to help you to achieve your goals! You do need dedication and commitment but it is possible!

Lets begin with some ideas:

It is important to cut out junk food and begin increasing more fruit and vegetable in your diet. Instead of reaching for the easy option of take out, like Wendy’s KFC or McDonalds, you will have to be more disciplined and prepare your own food.

It also vital to get in the right balance of proteins and carbohydrates. When exercising, it is a good idea to add a protein shake supplement such as a Whey protein isolates to use after workouts.

Supplement with a good multi vitamin and multi mineral as well as Vitamin C and Essential omegas.

Protein:

  • Chicken breast (no skin)
  • Turkey breast (no skin)
  • Tuna
  • Egg whites
  • Lean beef (once/week)
  • Salmon (high in Omega3)
  • ½ Brick firm Tofu

Carbohydrates:

  • Sweet potatoes
  • Brown rice
  • Oatmeal
  • Wild rice

All green Vegetables

Select one item from each category for THREE meals/day. On top of the three meals, for the three snacks in between, have the protein shakes.

Here is an example:

Breakfast: 7.30 am:

8 egg white omelet
Cut up vegetables in omelet (tomatoes, zucchini, egg plant, red/green/orange/yellow peppers))1/3 cup of oatmeal (20g carbs)

Snack 1: 10am

1 scoop Whey Protein (28g protein/scoop)

Lunch 12:30pm

115g of Turkey Breast (35g of protein)
1/2 cup of brown rice (37g carbs for 3/4 brown rice)
Green salad w/ 1/4 cup brown rice (1 tsp. extra virgin olive oil, lemon juice, other spices)

Workout: Cardio for 60-75 minutes (1:45pm)

Snack 2: 3pm

1 scoop whey protein (28g protein/scoop)

Dinner: 6pm

125g of Chicken breast (35g of protein)
60g of sweet potatoes (30g of carbs)
Lots of greens (celery, cucumber/tomato, lettuc salad.)

Snack 3: 8pm

1 scoop Whey Protein (28g protein/scoop)

No Weight loss program is complete without a good training program:

Here is an example of one:

  • Monday: Biceps/Shoulders, Cardio
  • Tuesday: Triceps/Chest/Back, Cardio
  • Wednesday: Cardio only
  • Thursday: Biceps/Shoulders, Cardio
  • Friday: Triceps/Chest/Back, Cardio
  • Saturday: Cardio, Legs
  • Sunday: REST DAY

Workout #1 – Back and Biceps

  • Wide-Grip Pulldowns (20reps, 20reps, 20reps)
  • Underhand Bent-over Rows (20, 20, 20)
  • Seated Long Pulley Rows
  • Barbell Deadlifts (20, 15, 12)
  • EZ Bar Bicep curls (20, 20, 20)
  • Hammer Curls (20, 20, 20)

Workout #2 – Chest, Shoulders, Triceps

  • BB Bench Press (20, 15, 12)
  • Incline DB Press (20, 18, 15)
  • BB Military Shoulder Press (20, 15, 12)
  • Standing Lateral Raise (20, 20, 15)
  • Close-Grip Bench Press (20, 18, 15)
  • Rope Pulldowns (20, 18, 15)

Workout #3 – Legs

  • Leg Press (20, 20, 18, 15)
  • Walking Lunges (20, 15, 15)
  • Leg Extensions (20, 18, 15)
  • Lying Leg Curls (20, 20, 18, 15)
  • Seated Leg Curls (20, 18, 15)
  • Abductor (20, 20, 20)
  • Adductor (20, 20, 20)

Weight Loss Supplements