musclebeauty

Here's what you need to know...TV weight loss plans and "pretend" health foods keep women in the dark about sustainable healthy eating habits. It's time they take control of their own diets.Women need to train and eat to support muscle growth. Muscle and metabolism are intimately connected.Going to extremes with carbs or dietary fat means avoiding one like the plague while over-consuming the other. Athletic women need the right kinds of both.Women often attach their identity to food choices. They need to gain perspective on food in order to gain control of their eating habits. 1 – Adopting a Diet Program Advertised on TV "Lose five pounds your first week!" To any female aching to see the scale go down, these TV gimmicks sound tempting. You can even have pizza, pancakes, and cake! Just eat your prepackaged meals or point allotment of foods and the pounds melt right off. No critical thinking required. Too bad these plans have about a 97% failure rate over the long term. Why the dismal results? Well, the low calorie approach these diets must take in order to guarantee fast results makes women rebound in weight once the diet is over. Sustaining a very low calorie diet is a surefire way to lose muscle mass, slow their metabolism, and experience caloric compensation once their appetites catch up and they've run out of microwavable pasta bowls. And since these diets are aimed mostly at women who don't weight train, they not only gain the fat back, they gain a few bonus pounds too thanks to the loss of that metabolically active weight we call "muscle." Sure, any female who's allotted a point system or given a micromanaged selection of TV dinners will succeed, but only as long as she's paying up and being spoon-fed. Once she starts thinking for herself in the kitchen, those same vices she wrestled with before become problematic again. The celebrity spokespersons for these programs – who never seem to stay thin despite being paid to diet – are evidence of this. These TV plans wouldn't continue to profit if women learned how to address the behaviors that made them gain weight in the first place. They certainly wouldn't continue to profit if their clients became autonomous healthy eaters, built a bit more muscle, and stoked their metabolic furnace. That would mean losing them as repeat customers. Programs with point systems or premeasured foods keep women in the dark about permanent change, and by setting them up for weight fluctuations and long term failure, they increase the odds that former customers will come right back whenever they want a quick fix in weight loss. Finally, most of these plans are nutritionally antiquated, still warning against those "evil" saturated fats while including some very questionable ingredients like corn syrup in their "approved" foods or frozen meals. Solution Women will have greater long-term success if they invest some time making sure their own nutritious meals are ready to go and easy to assemble. They'll need to accept some responsibility, put in some footwork, educate themselves about nutrition, and stop being dependent on diet plans that D-list celebrities can't even stick to. 2 – Ignoring the Obvious Females will often look for an obscure missing component in their diet rather than zeroing in on the glaring behaviors causing the real problem. Many would rather find out what Dr. Oz's secret fat loss formula is than put a stop to obvious bad food choices. Nah, can't be margarita night, sodas, or ice cream! Must be a deficiency in Amazonian koo-koo berry juice! It's easier for some women to rationalize what they're eating because they'd rather believe there's some way around it that'll help them reach their goals. Boozy weekends that make them uninhibited around unhealthy food; constant grazing on sweets between meals; liquid-dessert coffee drinks; and even too many semi-healthy snacks made of dried fruit and nut butter – these are all examples of blunders women overlook while searching for the secret to instant weight loss. Most of the time women do have an idea of what their vices are, but without someone saying "stop eating that" they'll keep the junk in their diets and scale back on the portion sizes. For some reason, petite-sized servings of crappy food make women think they'll achieve a petite-sized body. Solution Women need to take an honest look at their eating. A food journal can help them become more introspective. They need to become more aware of what they're eating, when, why, and how certain foods really make them feel. They'll need to find out if they're snacking, almost unconsciously, throughout the day, or eating their kids' leftovers. A food journal or log can help them find out what seemingly innocent snacks are actually trigger-foods that lead to overeating an hour later. It may even show them that healthy foods satiate better in the long run than junk. No koo-koo berry juice required. 3 – Eating Fake Health Food When health conscious women hear that they need more protein or fiber, many will go to the store and load up on fortified packaged foods. More often than not, these fake health foods are appetite-inducing sugar bombs. What many women don't realize is that sugar is listed under a ton of different names and they all do about the same thing in the body, even earthy sounding ones like coconut crystals and organic agave nectar syrup. Likewise, fat free, sugar free, high fiber, organic, and gluten-free foods can still make you fat. And because these products appear healthy, they're easier to rationalize eating in excess. I've worked with clients who've found it difficult to have just one bowl of Kashi Go Lean cereal or just one Fiber One bar. Why? Because these things generally make people crave more instead of satisfying their appetite. They're insubstantial, and they don't serve a purpose other than giving the consumer the impression that they're being good dieters by trading Snickers for soy-filled treats. Ensure, Boost, Slim Fast, Carnation Instant Breakfast, Special-K protein shakes and protein cereal, Kashi cereals and cookies, Kind Bars, Fiber One "protein" bars: These are the most insidious forms of junk food because they masquerade as nutritious. Solution Women looking for protein at the grocery store need to stick with meat and eggs, and then get their fiber from Mother Nature. Then if they want to supplement with protein or workout nutrition, they'd be wise to get it from a place that doesn't also sell motor oil and toothpaste. 4 – Obsessing Over Fat Loss and Not Eating for Hypertrophy Some women always seem to be "on a diet." Which is strange because these same women always seem to be a little overweight. If she's been on six diets in two years, shouldn't she be lean by now? Here's the problem: Most women who continually make fat loss a priority don't realize that they'd become more efficient at burning fat if they simply had more muscle. Eating to weigh less will make women smaller, which will require them to eat less in order to stay smaller. Muscle is lost, metabolism is sluggish, calories have to be lowered again and again, and the downward spiral eventually spirals out of control. Soon, these women proclaim that "dieting doesn't work!" Unless they're dangerously overweight, most women would do better by trading the smallness and fat-loss game for muscle growth and permanent leanness. Continually chasing fat loss in unproductive ways will eat away at their muscle more than women know. If they made hypertrophy a greater priority than fat loss, the weight loss would eventually happen – slowly at first, but steadily, healthfully, and permanently. Sure, most fat loss strategies work at first. But then the body adapts, plateaus, and regresses as muscle is catabolized. This is bad news, especially in the midst of lots of strenuous exercise, because a loss of muscle just leads to a skinny-fat body and a handicapped metabolism. So the best way for women to not adapt to fat loss strategies is to make their bodies more efficient at burning fat – then if they must use a diet, it will only take a small and temporary tweak to get back on track. Women who are perpetually playing the fat loss game are either doing it wrong or they're emaciated. Solution How can women get to a place where they don't need to diet? By building more muscle and eating as though they want more muscle on their bodies. This doesn't mean eating crap; this means fueling up for workouts in order to work harder, pump nutrients into muscle cells, and feel muscles working. Then when they get to the gym, they'll need to actually try to build muscle. How? By lifting weights that are heavy enough to challenge them and by seeking the muscle ache and tightness that indicate work is being done. It's a lot different than just going through the motions with pink dumbbells or running on the fumes of their 100 calorie breakfast. It requires focus and an actual desire to build. It's true that it's tougher to gain muscle and lose body fat at the same time, but what women can do is build muscle so that their bodies eventually become better at burning fat even when they're not necessarily trying to. 5 – Having Emotional Hang-Ups and Judgment Women attach more meaning to food than men. When most males overindulge they'll say "whoops" and move on. But when a female overindulges, her identity and self-worth go in the toilet until she's able to punish herself and deeply regret what she did. Then her out-of-whack instincts will tell her to compensate for those dietary missteps with further dietary restriction or excess cardio, leading to overindulgence again. Females often find themselves in a constant ebb and flow of overeating and hyper-restriction. If they just moved on in the first place and stopped the self-judgment they'd be able to find stability. Their self-image hinges too much on their diet and they often don't even realize it. During times when they're eating less, they're happier with themselves and more confident. When they're eating more they generally don't feel good about themselves. And there's usually a reason why they're overeating: Food is their go-to tool for taking the edge off stress, anxiety, sadness, frustration, or any other emotion. Solution If women stopped attaching their self-worth to their eating habits and dealt with emotions in productive ways other than "comfort food," they'd be more inclined to eat appropriately. A long walk will clear the head better than a row of cookies. A good bonk in the sack is more stress relieving than a pint of ice cream. And going back to number 4, overindulgence wouldn't be such a big deal if they sought hypertrophy instead of fat loss. Hypertrophy is about growth, not restriction, and that change in thinking frees women from the constant cycle of trying to eat like a supermodel and falling off the wagon. 6 – Overeating at Night Females who eat like birds all morning, especially those who may have worked out fasted, often cap off their nights with a couple thousand extra calories because they're making up for what they didn't get earlier in the day. Their bodies are screaming for nutrition. And those hours of lacking nutrition can lead to elevated cortisol for lengthy periods of time. This combo of high cortisol, exhaustion from an insufficiently fueled day, and any other incidental emotions become a ticking time bomb for a pig-out. No person, male or female, wants to think about food prep when they're famished. And even fewer will want to commit to a specific allotment of macros or calories when their stomach feels like it's eating itself. Solution If women ate substantially during earlier meals and fueled up appropriately for workouts they wouldn't struggle so much with nighttime cravings and second helpings of dinner or dessert. 7 – Not Eating Enough Protein Most females, even the health-conscious types, have no idea they're not getting enough protein. Sure, they've probably heard that a gram per pound of body weight is a decent rule of thumb for lifters, but unless they've intentionally tracked their macros, they won't realize what that number looks like on their plate. And unless they're supplementing with protein, that intake is going to seem like a whole lot of meat. If fat loss is their goal, then even more protein than the standard gram per pound of body weight would be beneficial. Why? Because protein satiates, preserves muscle, helps build muscle, and during digestion it's more calorically expensive than carbs or fat. Protein has a higher thermic effect than the other two macronutrients. But women would rather pick at kid-sized portions of meat so that they can save room for cookies and chocolate-covered crap later on. (This is called dietary displacement.) They don't realize that extra protein doesn't just stave off hunger, it also prevents muscle atrophy. Ladies who are trying to lose fat by eating fewer total calories and doing extra workouts are at an even greater risk of catabolizing muscle, which is the one thing that'll make their bodies more efficient at burning fat. Solution Women need to calculate their protein needs and track their intake for a while to make sure they're getting enough. If they're struggling with body fat, a higher protein approach might have a major impact on their appetites and waistlines. 8 – Going to Extremes with Dietary Fat In recent years, most health conscious women have been getting over their fear of dietary fat. We've become avocado lovers, grass-fed beef and butter eaters, coconut oil connoisseurs, and heavy-cream-with-coffee drinkers. But in an effort to show disdain for fat-phobia many have let the pendulum swing too far. No doubt, the saying "fat makes you fat" is outdated. We know there's more to gaining weight than that. But a lot of women are learning that nuts and full-fat cheeses actually do add up, and those who think their thighs are immune just because they're not spiking their insulin with "processed carbs" are misguided. There is a point at which too much dietary fat will make a person look like they're eating too much dietary fat. On the other end of the spectrum are the health conscious women who still have an aversion of fat. Even though the 90's taught us that you can stay fat on a fat-free diet, some women still fear butter and egg yolks (but it's saturated!). Many don't realize that without fat and dietary cholesterol, the body will struggle to make the hormones necessary for a naturally fired up metabolism and sex life. A traditional bodybuilding diet that appears clean and pristine with plenty of vegetables, lean protein, and oats can still be inadequate without some cholesterol-containing animal fat. And our hormones thrive when we get enough of it. These hormones can increase the amount of muscle women are able to build, the energy they're able to expend, and the amount of playtime women want to have in the bedroom. Solution Women need a variety of fats, including some saturated fat, and would benefit from prioritizing omega-3 fatty acids, which are the most beneficial for decreasing inflammation and promoting fat loss. Females also need to realize that cravings for copious amounts of fat are a red flag that they're getting inadequate amounts of one of the other macronutrients, like carbs. 9 – Going to Extremes with Carbs There's no doubt that our sedentary population would benefit from dropping the dinner rolls, cereals, and aforementioned obvious junk, but countless low carb eaters who had success at first end up hitting major plateaus. The problem with low carb plans is that many weight-training females eventually get fatter while sticking to them. Athletic ladies who eschew starches tend to have an insatiable appetite for fat. Because their need for carbs isn't being met, they seek satiation from (excessive) fat-filled, calorie-dense foods. These high fat foods, healthy as they may be, aren't as effective as carbs at doing all the things their weight-trained bodies require. Athletic women often don't realize the capacity a muscular body has available to store glycogen. Many carb-depleted athletic females walk around with flat muscles and assume that they're "carb intolerant" because when they eat carbs the scale goes up. But the reality is that when weight-trained women eat carbs they're just restoring glycogen to their flattened out muscles, and in turn they're making those muscles fuller and more effective at doing work. The more muscle a body has, the greater its capacity for storing carbs as glycogen. And when women deplete their muscle glycogen, they're not actually burning fat, even though their bodies will appear smaller. They're just draining their muscles of usable energy and water. Muscular women can make the scale spike or plummet in a matter of days with carb manipulation. This doesn't mean they're gaining or losing fat. Solution Athletic females who want a lean and powerful body should make room in their diets for carbs, especially around their workouts. It'll make them more effective in the gym and better at building muscle. Sedentary women with little muscle would do well to rein carbs in. 10 – Eating Sweets to be Sweet A lot of women get stuck eating stuff they don't really want because they haven't mastered the art of saying "no thanks." Females are often more sensitive to the feelings of others, so in an effort to be polite they'll eat food they don't want, even if doing so doesn't help them get any closer to their goals. Solution This one's not so easy. The solution depends on the situation. If it's not a special treat that someone slaved over, then she'd benefit from being assertive. A female trying to change her eating patterns will need to get friends used to hearing her say, "I'll pass." But if the food that's being offered is a treat someone special put a lot of effort into, she's got a few options. She can say "thank you" and delight her loved one by indulging; she can say "thank you" and set it aside until she figures out what to do with it; or she can say "thank you" and lie about having a piece later on. But if my own grandma were to make me something, I'd eat and enjoy the crap out of it. Weigh the options and take whatever action will hurt feelings and physique the least.

There's a slightly troubling trend jiggling through the country right now. Women everywhere are working on their glutes for what seems like 50 of every 60 total minutes of workout time. I say "slightly troubling" because it's a mixed bag. This bottom-heavy devotion to the glutes has obvious benefits to the superficial males who prize this particular attribute, but as far as the women who embrace this eye-catching trend, they all end up sacrificing something. After training nothing but glutes for the better part of their workout, women often have little time or energy left to spend on the other attributes of fitness, be they cosmetic (i.e., symmetry) or health related (fitness and mobility). A new study just came out, though, that might give glute-obsessed women the opportunity to curtail their workouts and gain some time back. In this new study, researchers describe the exercise that activates the glute muscles the most. Women may use the surprising answer to streamline their workouts by doing the efficient movement and ditching the other, less-effective ones. Of course, they may just add it to their already-long list of butt movements and have even less time for other body parts or aspects of fitness. What They Did The squat, deadlift, and front squat all target pretty much the same musculature, but no one has, at least according to the authors of the study, ever used surface electromyography (EMG) to measure and analyze the muscle activity triggered by these three exercises. And even if someone has, it's almost certain they didn't do it in women. The researchers recruited 13 previously trained women for the study. Each completed two days of testing, participating in a one-repetition maximum (1RM) estimation and an actual 1RM on all three lifts. They then were tested to see how their muscles responded to doing 3 reps at 75% of their 1RM load on all three exercises. The scientists looked at the data and conducted five separate repeated measure Analysis of Variances (a statistical tool) and found that the muscle activity of the gluteus maximus – the largest muscle in the butt – differed among the three exercises. What They Found The researchers found that, perhaps surprisingly, the front squat elicited greater muscle activity in the glutes (M = 94%, SD = 15%) compared to the deadlift (M = 72%, SD = 16%). However, they didn't find any significant difference between the lifts as far as activation of the vastus medialis, vastus lateralis, biceps femoris, or rectus femoris. How to Use This Info If you want to start incorporating front squats into your glute routine, realize that you can do them with either a barbell or dumbbells, but the barbell version is often a lot tougher simply because it's so damn uncomfortable to cradle the bar against the front deltoids and collarbone. The dumbbell version is a lot more forgiving, plus you don't need a rack to do them. To pack on meat and add roundness to your glutes, do front squats for 4 sets of 10-15, resting 60 seconds between sets. Make sure your thighs end up at least parallel to the ground before powering back up.

Maybe your man has the emotional depth of a canned ham and Dante needs to come up with a whole new circle of Hell to store his wickedly smelly socks, but you can forgive him for that stuff. Mostly. But what you can't forgive him for is how easily he loses body fat compared to you. His idea of dieting is passing on the third helping of lasagna and lazily peddling away on the exercise bicycle while he reads a single page of a new Clive Cussler book. Sure enough, he'll lose five pounds by Tuesday. But you? Ha! You spend every lunch hour since Labor Day lifting weights and flailing away on the NordicTrack ski machine and if anything, your bra bulges have gotten bigger. You're even thinking of naming them. That's no reason to kill your man. Not really. This one's not his fault. It's just that when it comes to weight loss, women have certain disadvantages. That's not to say there aren't ways to overcome them. First off, though, you need to know what you're up against. Women React Differently to Exercise Endocrinologist Gregory Henderson described three main differences in the way exercise affects the metabolic rate of women: The fat cells of women release less fat into the bloodstream during exercise than men.Exercise affects resting fuel (fat) oxidation to a greater degree in men than in women.Exercise will inhibit the triglyceride response to food to a greater degree in men than in women. Add all that up and you understand why men appear to benefit from exercise more than women, at least metabolically. Any More Bad News? That's not all, but it might be a wash because this particular metabolic difference is, in one way, better for women and in another way, better for men. It appears (at least in rodent models), that when females gain fat, they're more likely to gain subcutaneous fat while males are more likely to gain visceral fat. That means women tend to get fat right under the skin, where it might be more noticeable in a bikini, whereas men are more likely to store fat around their organs, where it's not quite so noticeable. Of course, the subcutaneous fat is "healthy" fat, while the visceral fat isn't. All this additional fat might cost you is some self-pity, but his additional fat might kill him, so maybe you'll get your revenge after all. Unfortunately (just when you thought you had finally won a victory over the bastard in this category), it turns out that the subcutaneous fat is harder to lose than the visceral fat. Sorry. The Truth About Exercise For Fat Loss You know how I just explained how women are at a metabolic disadvantage when it comes to exercise and fat loss? Well, now I'm going to tell you to ignore it, because it doesn't much matter. The truth is, when it comes to fat loss, male or female, exercise is really an ineffective way to do it. Some women (and men) try to lose weight by lifting weights, or lifting weights and taking really brief rest periods. You have to consider that the highest recorded energy expenditure during a weight lifting workout is a smidgeon higher than 8 kcal per minute, which isn't much different than what you'd burn if you were out in the garden carrying a bucket to water some begonias. If that example isn't stark enough, doing a single rep of most weight lifting exercises doesn't burn any more calories than sitting in a chair, just breathing. Maybe you figure you're different because your rest periods are short. The dead skin cells you showered onto the bench during your previous set haven't even settled by the time you start your next set. Nice theory, but that just shortens the total duration of your workout, which means the total metabolic cost of your workout is less than you assumed. There is proof, however, that a weight workout temporarily blunts the appetite, so at least you've got that going for you. Maybe you're thinking that this info regarding lifting and fat loss doesn't apply to you because you're one of the ones who spends an hour or two on the treadmill. To quote the episodically wise Dr. Phil, "How's that working out for you?" It probably isn't, because the energy expended by cardio is also really, really, mediocre. However, if you're okay busting your butt on any manner of cardio equipment for a half hour, only to burn up the energy equivalent of a handful of Tic Tacs, be my guest, my sad, moist, still somewhat pudgy friend. So What Can Women Really Do About This?If you want to lose fat, eat fewer calories. It's the only thing, other than using drugs or supplements to raise your metabolism or curb your appetite, that works.Lift weights to shape your body.Do cardio to improve energy levels, endurance, and the health of your ticker.To lose weight, diet. If you just do something as simple as replacing your normal lunch with a couple of scoops ofprotein powder and water, you'll get much more significant fat loss effects than you would spending your lunch hour flailing away on a NordicTrack gizmo.

Most lifters have heard of 21s. This intensity technique is most often seen with barbell curls. You do 7 partial reps in only the bottom range of motion, 7 partials in the upper range, and then 7 full-range reps. But that's not the only way to use 21s. Instead of training different parts of the range of motion, you can also change grips every 7 reps. Here's how it looks. Note the grip changes: Perform on a low-cable machine with a 30-degree incline bench. Do 7 reps with three different grips: pronated, neutral, and supinated. Keep your chin tucked and make sure you set up your bench far enough away to maintain tension on the cable at all times. Your weight stack shouldn't "clank" on each rep. You want full tension throughout the set. This exercise works the lattismus, rhomboids, and posterior delts, as well as the traps to varying degrees due to the variation of grip. Additionally, the chest-supported variation aids in effectively targeting the musculature of the upper back, allowing your midline to stay static throughout range of motion (less chance of cheating.) This can be done for 3-5 sets, performing 7 reps of each grip variation with 60-90 seconds of rest between sets. Loading should be light.

Hey girl and thanks for your kind words.. when i made the switch honesty losing strength definitely played with my head but it got easier as i was no longer lifting for size and wanted to get lean so i lifted lighter weight and high reps...

Hey girl good to see you on here glad you made it over

Thankyou very much

You guys are awesome and so are your products.....I stand behind you guys 100%......

No problem at all and thankyou for the compliments

Thanks novafreak?

Awww thanks so much hun...i tell u BT's sibutramine is freakin awesome stuff i love it....

Lol your too funny i agree you should not have to cover up the ta ta's ...??

Welcome aboard ?

Welcome aboard ?

Awww thankyou hun

Thankyou hun

Let this list be your reminder of all the delicious foods that'll help your body composition. If you're struggling to eat healthier and can't think of what to put on your grocery list, consider this a starting point. Here are some of the most widely accessible foods that amplify the anabolic capacities of your hormones in a simple ABC format: Avocado Believe it or not, it's actually a fruit. And it's a low glycemic one at that. We love it for the "good" fat, but it's also full of fiber and has several vitamins and minerals that help regulate everything from your metabolism to your immune response. For maximum benefits, eat one avocado at least a few days per week. Blend it into your shakes, add slices to meals, or create a healthy chocolate-avocado pudding dessert. Here's one version to experiment with: 2 tablespoons cocoa powder1 medium avocado1-2 tablespoon raw honey1-2 teaspoon cayenne pepperDirections: Mix everything together with a spoon or blender.Berries With a relatively low fructose sugar composition, you can get away with eating this antioxidant powerhouse alongside pretty much any meal or snack without any detrimental effects to your body composition. Whether you're having a higher-fat meal, a lower-fat meal, or you're a competitor practicing an advanced carb-loading strategy, the glucose and polyphenol content in berries supports insulin sensitivity more than other common fruits. Any frozen or fresh organic variety will do. Add them to your oats, pancakes, ice cream, yogurt, and protein shakes. For best results, include one or two cups of mixed berry varieties a few days per week with your meals. Cabbage This veggie is extremely affordable and full of vitamin-C. The spectrum of antioxidants in cabbage – including indole-3-carbonile, glutamine content, vitamin K, and anthocyanins in the red/purple varieties – support healthy aging for your skin and hair, immunity, strong bones, and even protection against ulcers and neurodegenerative diseases. For optimal results, rotate between green, savoy, napa, and red/purple varieties throughout the year for use in dishes like stir-fries, soups, kimchi, and as a substitute for lettuce in tacos and salads. Dark Chocolate Too bad chocolate's only considered a dessert or cheat food. It's actually got some healthy characteristics, and could even be included in a weekly menu. With similar fiber content per serving as conventional fruits (apples, bananas, oranges) and an antioxidant profile like nuts and coffee/tea, chocolate is a considerable heart and brain health-optimizing tool when enjoyed in moderation. For the most health benefits go darker. Consider chocolate with 75-85% cocoa or raw cacao powder/nibs once per week. Bonus: It may help keep cravings for other junk in check. Just be careful about eating chocolate too close to bedtime, as the naturally-occurring caffeine and theobromine content may keep you up. Eggs In many ways, eggs are the perfect protein source. They contain an abundance of nutrients that support everything from cognitive health to muscle preservation. They're low in calories but help you feel full. They contain cholesterol but don't impact your LDL levels. They contain five grams of the most anabolic amino acid, L-leucine, but also have a good ratio of all other essential amino acids. Also, eggs are premeasured so you don't have to guess at the serving size. While the protein content in chicken, seafood, and red meat is always variable, any gym rat knows that one egg has about six grams of protein, making it easy to stack with other animal/vegetarian-based sources without overdoing it. For best results, eat a dozen eggs, prepared any way you like, spread out over the week. Fermented Foods When most people think of fermented foods, dairy products come to mind since they're rich in probiotics. While things like yogurt, kefir, and cottage cheese are great, don't forget the digestive healing powers of other fermented foods like kimchi, sauerkraut, pickled beets, and kombucha. The sugars/carbohydrate content in these foods are naturally preserved then transformed into gut-restoring acids and bacteria, which further boost immunity and regulate your weight at the cellular level. Work up to two servings a day between your regular meals or 30-60 minutes prior. This will contribute to greater nutrient assimilation of your meals, which means those calories are more likely to be distributed into muscle cells, rather than fat cells. Green Tea Not to be confused with decaffeinated varieties, Camellia Sinensis leaves are one of the most well-researched for their extensive health benefits. These health benefits are mostly associated with the antioxidant EGCG, which has been shown to improve hormone sensitivity under extreme shifts in caloric intake, help you adapt to stress, and protect against oxidative damage. Drinking green tea is a safe and effective strategy for building muscle, reducing body fat, and maintaining a healthy weight. For best results, drink up to four cups per day, brewed in hot water only, and rotate between several varieties throughout the year (infused with natural/exotic flavors as matcha, mint, turmeric, ginger, honey, lemon, peach, cocoa, coconut, honey, etc.) Honey (Raw) Topping the list of natural sweeteners with its antioxidant content, raw honey has been used for years as a natural anti-aging energy source, hormonal stimulant and sexual rejuvenator, immunity catalyst, and anti-depressant. A serving of most raw honey varieties averages 20 amino acids and vitamins and minerals per one tablespoon serving providing 60 calories of energy. Since this energy is sugar/carbohydrate based, honey is an excellent sweetener substitute in tons of baking recipes, shakes, and topping on other treats. Use one tablespoon daily for at least a few days per week for maximum benefits. It might also reduce cravings for processed crap. Indigo Colored Food One thing that everyone struggling to optimize body composition has in common is their lack of vegetable consumption. More specifically, their deficiency of quercetin-containing foods, such as berries, red onions, red or purple cabbage, beets, eggplant, radishes, and grapes. These bright foods fight love handles caused by insulin resistance, junk in the trunk exacerbated by high cortisol, and sacrificial joint integrity. While eating the above mentioned foods is one way to tackle such hormonal issues within the body, another excellent way to control your caloric surplus/deficit is with Indigo-3G®. Jalapeno Peppers Along with cayenne (red) pepper, the majority of health benefits from consuming jalapenos come from the anti-inflammatory properties of capsaicin, a naturally occurring spicy compound. Turning up the heat with your meals is a great way to increase the thermic effect of food (the energy required for the digestion process), provide pain relief to connective tissue via COX-2 enzyme inhibition, and modulate markers of cardiovascular health such as cholesterol and blood pressure. All of these actions promote an anabolic response from your muscle cells. For best results, cook jalapenos into one-dish meals like chili, omelets, and crab cakes, or use as a topper for raw salads and Mexican-style entrees. Preferably not right before or after a workout, though. A little goes a long way. Kabobs Add some Middle-Eastern flare to your weekly menu to encourage a healthy adaptation response from your training. This one-dish combo of muscle-building animal source protein, disease-fighting vegetables, and glycogen-restoring rice is just as much a meathead's weekly meal prep strategy as it is a healthier option for fat asses and busy professionals who eat out all the time. While the simplicity of the one-dish meal concept is non-negotiable for maintaining a weight you're happiest and healthiest at, it's also a good idea to rotate your protein, vegetable, and starch sources throughout the year to minimize nutrient deficiencies. Lemons and Limes While they're not very nutrient dense themselves, they provide some unique digestive and immunity-enhancing benefits as a food/beverage embellisher. To optimize the benefits of the citric acid, vitamin C, and minerals within the pulp and juice, simply squeeze over any whole food dish, or infuse your beverages throughout the day. The pectin and electrolytes will further hydrate the body at the cellular level. Mushrooms: Mushrooms have an extensive history of adaptogenic and medicinal properties. At the macronutrient level, they're low in calories and contain insoluble fiber to regulate digestion. At the micronutrient level, however, a one-cup serving will give you a good hit of vitamins B and D, along with a number of minerals such as copper, selenium, and potassium. Also present is a wonderful bacterial synergy between betaglucans and pre/probiotic enzymes to support immune response, cardiovascular, and cognitive adaptations. The most commonly consumed varieties include Portobello or cremini, button, shiitake, porcini, and chanterelle, all of which are typically cooked into soups, casseroles, omelets, Italian dishes, and sauteed with other vegetables or mixed into raw salads. You can also find their extracted nutrients in various super food supplements and teas. Nuts (Tree Nuts Especially) One of the easiest ways to meet your energy needs without feeling like you're starving is to add nuts into your snacks and meals. The fat content is extremely beneficial for your brain and heart, with plant source omega-3's (i.e. DHA) and an abundance of vitamins, minerals, and amino acids that eliminate cravings for processed crap. Eat a couple handfuls of mixed nuts throughout the day, alongside a portion of quality protein with vegetables or fruit to regulate the glycemic response of your food and provide you with a sense of satiety. Add natural nut butters to your recipes, or add more texture and flavor of your meals by sprinkling chopped nuts on top. You might also want to rotate between lower fat varieties (cashews, pistachios, almonds) and higher fat varieties (walnuts, pecans, macadamias), depending on the macronutrient content of the rest of your meals. Olive Oil and Omega-3 When you think of healthy olive oil, think extra-virgin. And when you think of Omega-3's think of fats from fish and krill oils. There would be far more successful body transformations if people paid closer attention to the quality of fat in their diets. This is where energy balance can be misleading. Refined fats like sunflower, soybean, canola, safflower, and peanut oil all show up in the profile of fast-food meals, processed food, and even entrees from restaurants because they're cheap. But these same fat sources are also considered endocrine disruptors, since they contain omega-6 fatty acids that are associated with inflammatory diseases. What this means for you is, unless you're a bodybuilder or figure competitor, you won't need to count calories as much if you replace the vegetable oils above with extra-virgin olive oil and marine source omega-3s. The essential fatty acids in olive oil and omega-3 fatty acids from marine sources have been associated with lower cortisol in the bloodstream, yielding higher testosterone levels and less joint fatigue. Simply drizzle some EVOO on top of food cooked at low to medium heat, or use 1-2 tablespoons on top of raw foods, every day. As for obtaining your omega-3s, use high potency supplements like Flameout® to combat excessive body fat, promote healthier skin, optimize neurotransmitters for better performance at work and in the gym, and speed up joint recovery. Pumpkin Normally reserved for fall season treats, pumpkin is actually one of the healthiest foods you could eat year-round. The flesh is loaded with beta-carotene, which becomes synthesized as vitamin A within the bloodstream. Vitamin A plays a key role in regulating the health and function of pretty much every system within the body. Of particular interest is your vision, immune system, and connective tissue. Since it's a fat soluble vitamin, most nutrition experts agree that it's a good idea to include some fat with any beta carotene energy sources (pumpkin, sweet potatoes, carrots, pineapple, winter squash). A handful of raw hazelnuts or pumpkin seeds, or a tablespoon of virgin coconut oil baked into your holiday goods should do the trick to prevent vitamin A deficiencies. Quinoa This starchy seed is considered a super food for some, and with good reason. Unlike most other vegan and vegetarian foods, quinoa provides all the essential amino acids, making it a higher quality protein substitute, especially for people who are afraid to eat more carbs. With roughly 40 grams of carbs per one cup serving of cooked quinoa, there are 6 grams of fiber to help you manage the glycemic response of your meals. It gets bonus points for its magnesium, zinc, and iron content – minerals we're commonly deficient in. To optimize the anabolic capacity of quinoa, you can combine it with any other food on this list. But some specific examples include quinoa stir-fries, stuffed mushrooms or peppers, salads, soups, and my favorite, enjoy it as a hot breakfast cereal substitute: 1-2 cups cooked quinoa1-2 scoops protein powder powder1/2 to 1 cup unsweetened almond or coconut milk1-2 tablespoons each of raw honey, cinnamon, and coconut oilRosemary It's one of the top anti-inflammatory herbs on the planet. Rosemary is extremely versatile and aromatic. With naturally occurring anabolic compounds such as rosmarinic acid, ursolic acid, and various essential oils, you're looking at a remarkable series of benefits. From memory to muscle mass to immunity, this is one herb that you want to use on a daily basis. Season and grill some lamb or steak with it, toss it on top of roasted potatoes, infuse your extra-virgin olive oil with it, or find a trusted essential oil source and apply topically or make your Epsom salt baths even more therapeutic with a few drops. Salmon Everyone turns to salmon at least once in their life for some heart and brain healthy omega-3 fats. But another reason you need to eat salmon is because of the naturally-occurring astaxanthin antioxidant that's associated with improved skin, eye, heart, and strength training adaptations. When consumed with plenty of vegetables, the synergistic qualities of astaxanthin from salmon allow for the water and fat soluble parts of the cell to address multiple free radicals simultaneously. This means greater protection against several forms of disease than you'd get by ingesting other antioxidants alone. Turmeric This is where curcumin gets its extraordinary healing powers from. One of the more heavily researched in the industry, golden turmeric extracts have demonstrated significant benefits. Like what? Changes in blood chemistry that elicit strong hormonal adaptations for starters. These benefits include faster joint recovery from intense exercise, lower cortisol levels (which mildly boost testosterone levels), prevention against oxidative damage, prevention against cholesterol and blood pressure spikes, and even neural activation and gut health. It'd be extremely difficult to achieve a therapeutic dosage from this spice in curry-based recipes alone. Consult with your health provider about mixing and matching curcumin products with any pre-existing medications before taking. Unpasteurized (Raw) Milk Full of live lactase enzymes and probiotics, raw milk has some great benefits that are often left unexplored due to poor sanitation laws surrounding the TB epidemic. Your best bet is to seek out a local farm in your state that produces milk from pastured cows. The runner-up option would be to look for whole milk dairy products from grass-fed cows (cottage cheese, kefir, yogurt). When consuming a couple servings of raw milk products once a day, at least a few days per week, you may notice less illness throughout the year. This is due to the beneficial bacteria that help you absorb more antioxidants and less of the anti-nutrients that causes food sensitivities and gut issues. Vegetables Packed with antioxidants and plant polyphenols at the micro level, non-starchy vegetables are the carb source that won't make you store extra fat... even if you load up on extra servings. Go for the cruciferous family (broccoli, cauliflower, Brussels sprouts, cabbage) when dieting to keep you full and satisfied. Roast or saute some bell peppers, red onions, mushrooms, green/yellow squash, and asparagus. Wasabi Enjoyed mostly as a green paste or mixed powder with everyday foods in Japanese cuisine, wasabi is a member of the same family as cabbage, horseradish, and mustard. The benefits stem from its cancer-fighting properties and regulation of oxidative damage within the bloodstream. If you prefer an extra kick on the heat spectrum, it's a wonderful substitute for anything with red pepper – including hot sauce and ground seasonings. It also means less connective tissue inflammation. If you can't source real wasabi (most of the American stuff is just horseradish and green food coloring), you can still get the benefits year-round with Superfood which contains the glucosinolate extracts, which hold the true power of wasabi. Xenoestrogens Avoid them! These are an exception to the list of anabolic foods. Xenoestrogens imitate hormones that promote fat-hoarding estrogen, and they're often a result of heating plastic. Some common examples include plastic containers left under sunlight in the car, and microwaveable bags of food found in the frozen aisle. So make sure to keep beverages in BPA-free or stainless steel bottles, and heat your food on plates or in Pyrex containers instead of Tupperware or plastic bags. Yohimbine Mostly taken in supplement form during a fasted state along with a bit of caffeine, yohimbine has been found to support libido health by alleviating symptoms of erectile dysfunction in men. These aphrodisiac properties can be helpful for athletes in a caloric deficit to prevent excessive hormonal shifts. As with other stimulants, use common sense and ease in mindfully. In other words, follow the label instructions. Zoodles We've already covered vegetables as a whole, but this last letter is dedicated to vegetables that can also replace starchy side dishes. For example, zucchini noodles, cauliflower rice, seaweed/kelp noodles, beet noodles, spaghetti squash noodles, and sweet potato noodles all fit in nicely with traditional dishes involving pasta or rice. Look for a spiralizer and get creative. Or find these substitutes in the frozen aisle already sliced up.

For those bodybuilding enthusiasts who are looking to add measurable size to their arms- and who isn’t-there are some facts that are undeniable. First of all, it makes no sense to do set after set of barbell curls in an effort to magically amp up arm size. Biceps make up only 1/3rd of total upper arm size; triceps contribute a full 2/3rd ! So to build massive arms you need to pay as much-or more- attention to developing your triceps. Besides, triceps contribute heavily to bench pressing strength, especially in the final third of the lift. They also assist the shoulders during pressing movements. Establishing the Appropriate Volume for Triceps Training As you no doubt know, I am an advocate of HIT, or high intensity training. I have been using this protocol for many years and have trained other bodybuilders successfully with it. HIT enables bodybuilders to find the exact amount of training needed to stimulate maximum muscle growth without overtraining. This training requires intense concentration and the willingness to push yourself. Set volume for triceps training differs based on the experience of the bodybuilder, HIT variables used and the recuperative abilities of the individual. For instance, if you train to failure but don’t use any HIT variables, it will be necessary to use a higher amount of sets in your training, because while the intensity of effort is high, it isn’t as high as it is with forced reps added at the end of the set. Experience of the bodybuilder matters because the longer you train the stronger you get and the more strain you put on your energy systems. You are able to focus better, training the muscles harder by directing the resistance on the muscle more efficiently. Because of this it is necessary to drop the amount of sets. The following guideline is a great place to start. Remember, it is imperative that you push yourself hard because if you don’t, it will be hard to see the results you desire. Beginner This is the period of time when you learn proper exercise form and technique. Use 3-4 sets, finishing one rep prior to failure. Intermediate After you have been training for 2-4 months, you will have reached this level. By this time proper form will have been learned and you will have progressed substantially in the weights you use for your exercises. Use 3 sets to failure. Advanced At this point you are able to focus intense energy on working your muscles completely during a session. In addition to training nearly all sets to failure, you are using advanced HIT variables as directed in my books to increase the intensity of your workouts to produce much faster gains in muscle and strength. Use 1-2 sets to failure. To break this down further, during workouts where sets are taken to failure, do the maximum number of sets and use the minimum if using two or more variables during sets. Sample Workouts Note: Complete all routines by moving from one exercise to the next without resting in-between. Beginner lying triceps extensions-1×12standing triceps press-downs-1×10triceps kickbacks-1×12close-grip bench press-1×10 Intermediate triceps kickbacks-1×12seated triceps extensions-1×10standing bar dips-1×8 Advanced seated triceps forward extensions-1×8 plus 4 forced reps at end of setseated machine dips-1×8 negative-only reps plus 4 static contraction holds Have an assistant lift the weight for you while you lower it to a count of 8. Decrease the weight slightly and with the help of a partner, press the arms of the machine down until they are near the lockout position. Hold the arms in position for 10 seconds before returning the weight to the stack. Reduce the weight then repeat until a total of 4 holds have been completed. If you follow my advice and put forth +close to 100% effort, you will succeed in building great Triceps muscles.

I agree bodytech gear rocks i love it too...wow 300lbs damn your a big guy and damn strong thats awesome....

Wow sounds like your getting great results hun keep it up?how did you find the madol?

I cannot say enough good stuff about sibutramine it works amazing....even over Christmas i did not over indulge and believe me my mom puts out a lot of goodies and I was well behaved lol? I did take a few days off from the gym but it was good my body needed the rest and I am feeling well rested and even leaner now....

Any plans on doing oral primobolon? I have used an oral primo before and loved it.... ?

Thankyou very much hun ?

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results. The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again. Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time. Protein Fudge Nuggets These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all. First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date. Pumpkin Pancakes When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form. Makes about 5 – 4″ pancakes. Protein Jell-O When you’re craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet. Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that’s finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired. Blueberry Cookies Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries. First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies. Intramuscular Buffering Capacity Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues. This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity. So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.