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Archive for October, 2009
Monday, October 12th, 2009
 Amazing as they taste, donuts are among the foods that you must keep off your menu. They melt in your mouth, give you your sugar rush, and make you feel satisfied. Still, donuts are as hollow in nutrition as they are at the center.
Donuts are made using hydrogenated oils. These oils translate to trans fat, and they are responsible for increasing your level of low density lipoproteins or LDL’s. As we all know, LDL’s are cause of plaque that clog the arteries that results to cardiovascular problems.
Donuts are also made using refined flour. Refined flour may fill you up, but they contain very little nutrients that you need to stay fit. Too much of will leave you very little room for other nutritious foods. Refined flour also lacks fiber, which is needed for proper elimination of body wastes.
To make donuts taste better as flour is bland, you need to put in a lot of sugar and several artificial flavorings. Each donut can contain as much as 4.6 grams of sugar, which about 10% of your daily recommended sugar intake for a 2000 calorie diet.
All in all, a single donut is jam packed with empty calories that can only make you gain weight. A single, sugar-glazed donut has about 200 calories per serving. One donut is not simply enough to make you feel full. You eventually have to take in 2 to 3 donuts to satisfy your craving. Add in some other flavorings such as chocolate and you will be adding 60-100 calories. That would give you up to 900 calories in just one sitting, nearly a third of your recommended calorie intake. No matter how you look at it, donuts do not give you any nutritional benefit whatsoever.
Tags: Diet, Donuts, health
Posted in Nutrition | No Comments »
Saturday, October 10th, 2009
 The barbell ab rollout is a compound exercise targets your abdominal muscles while training your shoulders and lower back at the same time. Your muscles will build strength as you roll back and forth using your barbell for motion. To do this exercise, you need to have an Olympic barbell loaded with either 5lbs or 10 lbs of weight on each side.
Remember to do your stretching and warm up before you do this exercise. Assume a push-up position with your hands holding the barbell and your arms held straight out. Your back should have a slight bend while keeping your legs straight as you balance with your toes planted slightly apart. This will be your starting position.
To execute the exercise, exhale as you roll the barbell towards your feet, keeping your arms straight. Maintain the slight bend of your back as you lift your hips with your feet planted firmly on the floor and your legs straight. Keep the tension of your abdominals as you execute the exercise. Your end position will be with your glutes up at the air, your legs straight, and the barbell about a 10-8 inches in front of your feet.
Once you reach the peak position, hold it for a second while maintaining the contraction of your abdominals. Inhale as you slowly roll the barbell forward back to starting position. It is important that you maintain the slight bend of your back to prevent spinal injury and to avoid accidents. Do not consider this exercise if you have a back problem. If you are a beginner, you can do the exercise in a kneeling position to lessen the difficulty.
You want an amazing ab workout try RevAbs Workout.
Tags: abdominal workout, barbell rollout
Posted in Ab Workouts, Gym, Home Workouts, Uncategorized | No Comments »
Thursday, October 8th, 2009
 Swedish massage has 5 different massage techniques that are different from other types of massage. Unlike other massage session, an hour of having Swedish massage will help open up your blood vessel and stimulate your nervous system, making you feel invigorated and refreshed afterwards.
Effleurage the first massage technique used in Swedish massage. It consists of long, sweeping strokes using the palms and thumbs. This preparatory massage is used to help your body connect with each other and help your therapist be familiar with the parts of the body. Long upward and downward strokes are done on the back. When it comes to your arms, the therapist will do upward sweeping motions that direct blood towards your heart.
Friction is done by using circular or transverse motions on the joints and other boney areas of the body. The purpose of this massage is to help loosen tightly knitted muscles and help melt adhesion that results from healing. You will feel that you will move more fluidly and your flexibility is enhanced.
Petrissage is done through rhythmic kneading of the muscles using the fingertips. Your muscles are lifted, squeezed, and kneaded, allowing for deeper pressure and penetration of muscles thereby aiding in the removal of toxins.
Tapottement another massage technique that involves applying rhythmic chopping motions with the use of the sides of the hands, fist, or with a cupped hand. This will help loosen bunched muscles, relieving muscle cramps and pain.
Vibration is applied on your body as your massage therapist rapidly move his hands and rapidly move them back and forth producing a vibration that helps loosen the muscles. The vibration is applied with the use of the heel or side of the hand, or the fingertips.
Once these series of massages are done, your massage therapist will end the session by pulling and stretching your joints, limbs, and neck. Loosening your joints will help you feel more relaxed and let you move freely without feeling any kinks that can come from lying too long in one position. Once you get into the ritual of having a regular massage, you will feel that you can train more effectively and efficiently.
Tags: Massage, massage therapy
Posted in Full Body Workout, Healthy Living | No Comments »
Tuesday, October 6th, 2009
Whey protein is known to be the best source of protein. It is an isolated protein that is found in whey; a liquid byproduct that is produced when cow’s milk is processed into cheese. Whey contains lactose, fat, liquids and protein. It undergoes processing so that the whey protein is isolated for human consumption. Because of this, whey protein has the best amount and quality of amino acids that are beneficial for muscle growth. Whey protein is different with protein in the sense that whey protein can only be found in a prepared or processed form while protein can be found in most natural sources. Do not expect to consume whey protein when you are eating meats and legumes, for you will only get protein from them.
 There are other inexpensive natural sources of protein that you can take for building muscle. The only difference is, whey protein is easily digested and easily absorbed compared to other protein. It gives almost instantaneous effects on those taking them, with the benefits easily seen and felt in a shorter amount of time. What is good about whey protein is that it can be taken safely with other supplements that you take in for muscle growth (i.e. creatine). As you are taking in whey protein, you do not need to cut down on carbohydrates for studies have shown that whey protein is absorbed and utilized faster when taken in with the right amount of carbohydrates.
There are several types of whey protein products available in the market, all of them a subcategory of three major classification of whey protein: concentrates, isolates, and hydrolysates. See which type of whey protein supplement will be best for you. Adding Whey Protein to your P90x workout, or Shaun T Insanity Workout can be great for your results.
Tags: Get insanity, Insanity with shaun t, Insanity Workout, Insanity Workout, muscle growth, P90X, P90X Recovery, P90X Workout, protein, protein powder, shaun t insanity, whey protein, Whey Protein Powder
Posted in Insanity Workout, Nutrition, P90X | 1 Comment »
Sunday, October 4th, 2009
There is much controversy over including whey protein in your diet for purposes of weight loss. Although some are skeptical over having whey protein as a supplement to help lose weight, others have raved about the numerous benefits of whey protein.
 To start off, whey protein is made up entirely or protein. Unlike carbohydrates, protein cannot be digested easily. This would require more energy, thereby letting you burn calories in the process. As a result, you will feel full and satisfied faster with less amount of food intake compared to just eating carbohydrates and other quick fix foods like candies, chocolates, and cakes. Also, you will not get hungry as easily as you would when you are not taking in whey protein as it effectively controls your food cravings.
One important feature to consider with whey protein is that it can limit the amount of glucose that flows in the bloodstream. Whey protein increases insulin sensitivity of cells. This means that the body does not have to produce too much insulin to synthesize glucose. As a result, a lot of glucose will enter the cells and be used for other cellular functions, gradually limiting the amount of glucose that will be stored as fat.
When you take in whey protein, you help increase your muscle mass. An increase in muscle mass indicates an increase in basal metabolic rate, or basically, your metabolism. A higher BMR makes you burn calories effectively, helping you burn fat faster and more effectively. It is said that a pound of muscle burns about 35-50 calories per day. This is the reason why weight lifters and fitness buffs seem to eat a lot without gaining weight.
If you are looking for a whey protein product to compliment your weight loss training, look for one that is 100% whey protein without any added ingredients. Reason is, other whey protein supplements have extra calories in them for the purpose of gaining weight. Whey Protein can be great after your 10 minute trainer workout or your Brazilian Butt Lift Workout.
Posted in 10 Minute Trainer, Brazil Butt Lift, Healthy Eating | No Comments »
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