76
(4 votes, average: 4.50 out of 5)
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Fitness Articles -
Nutrition
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Tuesday, 16 September 2008 00:54 |
 #1: Whey Protein, the most popular protein: What is it?
What may be considered the ultimate natural protein source available today, not only being sold on the market, as a supplement but just in general as well, is whey. Whey is a by-product that is created in the process of making different types of cheese. After milk has been curdled and strained, whey is the liquid that is left over. Whey protein is the protein that is extracted from whey and is absorbed through the small intestines. Whey protein has an extremely high bioactivity rate. Bioactivity is the rate at which a substance is digested and absorbed into the body after being consumed. Whey protein’s rating is 100, which is higher than what is considered the bioactivity standard for proteins, egg white protein. Whey protein actually has the highest bioactivity rate of any known protein. Although protein is found in many different types of foods including eggs, soy, vegetables, and meats such as fish, beef, and chicken, none of these sources of protein give the type of quality that whey protein does.
#2: How does it help you lose weight and build muscle?
There are many advantages that whey protein provides. Whey protein helps in general weight loss by requiring more energy than normal to process it, using your own body to burn fat naturally and faster than normal. This is called the thermic effect. With a high protein meal, your body burns more calories to digest that meal. Whey protein supplies your body with the essential “building blocks” needed to build muscle. Your body uses amino acids to make muscle tissue, and whey protein provides the perfect combination and concentration of those amino acids. This is why so many body builders and athletes use whey protein supplements in their weight lifting programs. Regular use of whey protein along with regular exercise, results in consistent muscle building. |
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73
(9 votes, average: 3.67 out of 5)
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Fitness Articles -
Gain Muscle
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Saturday, 13 September 2008 23:49 |
 Who doesn’t want to be big, strong and lean? The problem is, most workouts focus on only one of those goals at a time. A somewhat rare training strategy called 5-10-20 (Also known as a pyramid) allows you to train for strength on your first exercise (5 reps), muscle size on your second (10 reps) and muscle endurance and body-fat reduction on the third (20 reps). By combining all three of these rep ranges in a single, fast workout, you're able to work your muscles in three distinct ways, and switch in up incase you’ve fallen into a comfortable zone lately.
How you arrange your workout is vital to gaining muscle. The first component should be a compound exercise (done here with dumbbells because they're more difficult to control and stabilize) using a weight with which you can complete just five reps. The second move is also a compound exercise, but you do it from a different angle and with a different piece of equipment. If you used dumbbells in your first exercise, select a barbell or machine movement for your second. The last exercise requires high reps, so the best choices are isolation (or single-joint) exercises. You can do this movement with dumbbells, but you get constant tension on the muscle if you choose cables or a machine.
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72
(13 votes, average: 4.85 out of 5)
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Fitness Articles -
Six Pack Abs
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Wednesday, 10 September 2008 19:53 |
 How to Achieve Six Pack Abs – Workout Included!
Individuals with flat stomachs are: 50% less likely to develop heart disease, 16% less likely to die of a first heart attack, 50% less likely to have erectile dysfunction, and 70% less likely to develop high blood pressure. Motivated yet?
The pursuit for six pack abs goes quite deep. You strive for a six-pack as if your life depended on it, and now science proves that it does. At a meeting of the North American Association for the Study of Obesity recently, research was presented declaring that waist circumference is more conclusive than either weight or body-mass index (BMI) as a measure of disease risk. Therefore, having a lean and trim midsection has basically been dubbed one of the most important aspects of fitness.
Miami cardiologist Arthur Agatston, M.D., author of The South Beach Diet, puts it into his words: "Abdominal fat is different and more dangerous than fat elsewhere. Unlike fat directly under the skin, belly fat adheres to organs, and is also associated with increases in C-reactive protein (CRP) and other markers of inflammation that can lead to heart disease and ultimately death." Do we have your attention yet? Good. We’ll trust you lay off the greasy foods from now on.
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58
(4 votes, average: 4.00 out of 5)
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Fitness Articles -
General Fitness Tips
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Saturday, 23 August 2008 16:41 |
Stay Positive and Don't Make Excuses!
Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to "a freak of nature" victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they'll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it. You can either be reactive or proactive. When you're reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could've done differently. When you're proactive, you take responsibility for everything in your life and, because you've assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.
Perhaps no bodybuilder and, indeed, few people have ever been more proactive than Arnold Schwarzenegger. Since childhood, he's planned to win and acted accordingly. Those rare times when things didn't go his way, he focused not on opponents or uncontrollable factors, but instead worked diligently to make certain he wouldn't feel the sting of defeat again. In Pumping Iron, he playfully dismissed his fellow Olympia contestants as insignificant to his eventual victory — a demeanor some may see as arrogant, but it merely reflected the proactive mindset that he had no control over their physiques, so he focused entirely on himself, feeling, as he must, that if he's as good as he can possibly be, he'll win again.
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71
(5 votes, average: 3.40 out of 5)
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Fitness Articles -
Six Pack Abs
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Wednesday, 10 September 2008 03:53 |
 Looking for a few extra reasons to strive for a six pack? Check out the top 4 vital health facts about a lean midsection below for some additional motivation.
Live Longer: A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had a death rate more than twice that of the people with the strongest midsections.
Lift More Weight: A stronger core supports your spine, so you can lift more weight in every exercise. Case in point: Canadian researchers found that men bench-pressed 40 percent more on a stable surface—which best supported their spines—than on an unstable surface.
Prevent Injuries: Research shows that men with the best-conditioned abdominal muscles—guys who can perform at least 73 sit-ups in 2 minutes—are five times less likely to suffer a lower-body injury than those who can knock out only 50.
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