Friday, April 9, 2010

wht is da best food for gttng a healthy body

Do you want to build more muscle? Well if you do then you should know that it is not just lifting weights that will build your muscle it is what you eat as well.
Diet as well as weight lifting is what you will need to build up those muscles. So the question is what should you eat

Lean meats and fruits and vegetables will actually build muscle. So if looking for a diet and nutrition plan there are many to choose from.
Or you can just eat a steady diet of vegetables and lean meats to achieve your muscle building goals.

Eating lean meats such as turkey, fish, and chicken is highly recommended when eating foods that build muscle. These lean meats are high in protein and amino acids which we all know are used to build muscle. Did you know that amino acids are needed to break down the protein to heal the muscles after weight training? That is why eating lean meats is so important.
The faster you heal your muscles the faster you can gain muscle mass. Also eating

foods that are high in potassium can help in the healing of your muscles as well try these foods that are rich in potassium such as strawberries and bananas.

Cottage cheese is an excellent source of a complete protein. This means it contains all the necessary amino acids for proper muscle build up.
for a healthy high quality protein snack mix low fat cottage cheese or ricotta cheese in a blender with a handful of blue berries.

Egg whites are loaded with high quality solid protein containing low fat and zero cholesterol

In addition to all the foregoing you should drink a good amount of water. Try to drink 8-9 glasses of water a day.
Good luck with eating foods that build muscle, along with exercise eating a proper diet will help
with building muscle.

Thursday, April 8, 2010

How to build muscle faster

I was once a very skinny kid (weighing in at 95 pounds going into high school). If you are anything like me, you probably think gaining muscle is impossible and you will always be stuck in that skinny frame. However, the truth is you don't have to be skinny. Anybody can make their muscles grow
You need to commit

The very first thing you need to do before you even get started on an exercise program is commit to it. I can not tell you how important this is. One of the biggest mistakes I made when trying to put on muscle was jumping from one workout program to another because I didn't see the results I wanted within three weeks. Stick with a program for at least six months.

If you are a naturally skinny kid, that means you have a very fast metabolism and your body likes to burn calories. The good part about this is it keeps your body fat low, the downside is it makes it hard to put on muscle. Because of this, you want to get in and out of the gym as quickly as possible. Choose exercises that hit more than one muscle.
You need to lift heavy

If you want your muscles to grow, you have to force them to grow. The only way to actually force your muscles into growing is by lifting some heavy weight. How heavy does the weight need to be? If you can get more than eight reps then you need to go heavier.

Saturday, March 20, 2010

How to Get Big Muscles

1. Pre-workout meal: The purpose of a pre-workout meal is to prepare your body for the attack ahead and give you energy throughout the workout period. This meal should be taken about one hour before the workout session. This meal should be rich in complex carbohydrates to ensure adequate energy levels.

2 Mental attitude: This is also of vital importance too. Muscle building, or bodybuilding if you like, is a journey not a destination. You will hit plateaus along the way, when you just can't seem to make gains no matter what you do. Also, the results get less and less noticeable as you advance. But you must push on and sets higher goals all the time. In this game you either move forward or backward, there is no midway. Keep visualizing the person you want to be and believe it can be done.

3 Post workout meal: As soon as possible (within one hour) after working out you should replace the drained fuel by taking down a mixture of protein and carbohydrates. A good quality meal-replacement shake works best here, but you can also drink something as simple as chocolate milk.

4 Train with intensity: Your aim should always be to lift slightly heavier weight each workout. It doesn't always work this way so don't beat yourself too much if you are not able to do this. Try to go beyond your comfort zone without risking injury.

5 Go heavy: If you just aim for cuts, you may never get big. If you aim for gradually increased strength you will eventually get both. Use the heaviest weights that you can handle without losing form. Just make sure you are thoroughly warmed up before tackling your heaviest weight. Do not try to go heavy at every workout week after week though.

6 Rest: It is during rest that your body begins to tear down and rebuild muscle fibe
rs that you trained, causing growth. The importance of adequate rest between workouts cannot be overstated. Having a workout split also helps as you train one or two body parts while the rest are resting.

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How To Get Six Pack Abs Guide

How many of you hate seeing yourself in the mirror every morning just because you have body fat and it makes you feel uncomfortable to look at your own body? If yes, then it is time to lose body fat and start living a healthier life.
Obesity is a disease which results in:o High Blood Pressure o Diabetes Mellitus o Venous Edema o Insulin Resistance
The above problems further results in various heart problems and brain strokes which sends your life into jeopardy.
A flat stomach is much easier to achieve then working for those most sought after and desirable six packs. To achieve a stomach that is flat, you must first lose the fat. And to do this involves working the stomach muscle and losing the fat. Do this through exercise and diet. Only then when the belly fat is gone, will the shape of our abs shines through.
You can have an acceptable body without six pack abs, but you do look more the part of a physical expert if you do. But it looks great in movies if you are a actor and on the catwalk if you are a model, this will get you attention. However, lets not forget a six pack hard to maintain. It takes hard work and dedication.
You need a diet of To see that six pack shine through, the diet has to take a major hit. The majority of complex carbs, bread, processed food need to be eliminated from your diet. The percentage of body fat to achieve six pack abs is quite low. Stick to protein and vegetables with a little fruit. Food that are natural and no added sugars, salt and so get the idea, I'm sure.
There are a lot of six pack abs programs out there trying to convince you how to get six pack fast. Some of them are good and some are just BS. But I'll tell you the truth right now. There are only 3 simple things to do if you want to get six pack abs. The thing is, you already have a six pack. Yes you do, but you may not see them because you have too much fat in your abdominal area.
So the main key to getting six pack fast and developing a sexy flat stomach is to get your body fat level low enough for the abs to be seen clearly, and also building up those abdominal muscles. That's about it. It's very simple but that's what you have to do if you want to get six pack abs.

*Eat healthy fats from nuts and seeds, fish and olive oil. Eating the right amount of healthy fats will have a positive effect on your fat loss.

*Eat more often. Aim for 6-8 meals per day. Split the meals, not just eat more. This will speed up your metabolism.

*Eat Complex carbohydrates like cereals, vegetables, potatoes, pasta and grain breads. This will provide the long-term energy which will maintain a stable blood sugar level throughout the day.

*Eat food with high quality protein like fish, chicken, turkey and nuts which will provide your body with the amino acids needed for the metabolic process to take place and increase the fat loss.

*Don't drinking beer or sugar-sweetened beverages. It contains a lot of sugar that will turn to fat that stores on your stomach.

*Avoid white bread and other stuff containing processed carbs. It will raise your blood sugar level and you will gain fat.

*And stop eating the food that is preventing you from seeing your abs:-white bread -pasta -soda -candy -dessert -fast food -hydrogenated oils -sugars-fructose corn syrup

*Instead, eat the foods that will help you reach your six pack goal:-oatmeal -olive oil -whole grain breads -fruits -vegetables -nuts -eggs -natural peanut butter -chicken -fish -protein -green tea -water
Exercise is important and will help to burn calories, but without quality nutrition it will not be enough. The abs will develop under the fat and begin to take shape, but will remain hidden unless the fat is removed. Good quality protein will be important in the diet to ensure that the abdominal muscles, along with other muscles, can repair and build properly. Without protein, the muscles of the abdomen may actually shrink and look even flabbier with the body fat cover over them.
Let us take a look at the basics. In a very simplified look, if you have a 3500-calorie deficit (either by burning more or eating less) the body will liberate one pound of fat from the fat stores to make up for this deficit. There are certainly nutrient specific issues to look at and certain vital metabolic processes within the body to consider. Meal timing plays a role in this, as well.
A person looking to lose body fat all over, and in the end showcase those six-pack abs, must focus their diet on good clean foods that can be used for energy and repair. Lots of high quality protein, good complex carbohydrates, and some essential fats are all part of a good diet. They will provide the energy needed by the body, replace nutrients lost during everyday activities, and repair muscles and organs as needed. Good lean protein sources like chicken, turkey, fish, lean red meats, lean pork, nuts and seeds, and protein powders will provide the amino acids
needed by the body for the many metabolic, immune, and hormonal processes that take place.

Here som great work out to get rid of belly fat
you need to do every Exercise for three sets each set 8-10 times

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