Posts Tagged ‘Diet’

8 Signs Your Body Needs More Protein

Thursday, September 15th, 2016

Why is protein so important?

Protein is an essential building block to the body, as it helps create strong muscles, bones and even blood. Athletes and those who exercise hard are among those who are at high-risk to be protein deficient. 

Dietary protein

Your body may be sending you signals that you aren’t getting enough protein, but you may be interpreting these signals as something else. Take a look at the following examples of symptoms that can be misinterpreted as another issue in the body.

Are Your Muscles a Pain?

Many people believe in the old adage, “no pain no gain.” However, sore muscles may

be a sign that you are protein deficient. Because muscles use Amino Acids as their building structure and Amino Acids come from protein, if you aren’t getting enough your muscles may feel sore and weak. Lack of protein can also cause flab to appear where you once had muscles, because your body may be using those muscle as protein for the body. If you are feeling sore muscles or even joints, take an inventory of your protein intake. Adding a bit of protein with a nutritional supplement like Advocare may help those sore muscles disappear.

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Top 5 Myths about Fitness Exercises and Diet and the Truth Behind Them

Tuesday, September 6th, 2016

push-up girlYou might have been doing fitness exercises you think are effective in achieving your fitness goals. The truth is that they might do the opposite. It is time to straighten up the facts and reject the myths that could have impeded your goal all these years.

  1. Crunches are effective ab exercises
    You might have heard several times the advice that you must do crunches in order to bring out those abs. The truth is that they only work if done properly. If not, crunches could just lead to neck and back problems, and a potential spine injury. This exercise also doesn’t target general weight loss which is essential for ab formation.
  2. Sweating means losing weight
    You might say that you have worked really hard to achieve a great body because you are sweating. This is not necessarily the right way to gauge the effectiveness of your exercise techniques. Sweating is a bodily response to cool your body down. It can be affected by other factors like the weather or physiology. Therefore, you must not presume that you are losing weight or you are doing the right exercises if you are sweating.
  3. Staying longer at the gym helps achieve your fitness goals faster
    The number of hours you stay in the gym does not determine the effectiveness of your workout techniques. It also has something to do with what you do at the gym. If you stay there and sit for several minutes while taking selfie instead of lifting weights, then it is pretty useless. It is better for you to stay for 30 minutes to 1 hour only as long as you do intense exercises. You can also try high intensity workout training to maximize results.
  4. Eating late at night can make you fat
    This is not necessarily true. Your body can’t tell the time. It processes calories at the same rate at any point during the day. The issue is on what type of food you eat at night. You might have the tendency to eat less during the day and make it up during the night. As a result, you eat a lot of processed and unhealthy dishes. This is something that you have to avoid. These are foods that are difficult to digest. If you sleep after eating, then the food that you have eaten could get stuck in your body in the form of fats. You also have to take note that eating at night has other unhealthy consequences such as difficulty in sleeping and acid reflux.
  5. “Diet” foods are healthier
    You might fall for ads saying certain products are “diet” foods. This includes crackers, soda, dairy products and many others. Just because you have read the word diet on it does not mean it is healthy. It might be deemed as healthy due to the low calorie content. The truth is that in order for them to make it up for the bland taste, they need to add more artificial sweeteners and chemicals. You might have less calorie intake, but it could lead to other health issues. In short, it is not necessarily an effective way to lose weight. The key is to eat regular foods in moderation.

It is indeed surprising to see that the facts that we were made to believe were true, are in fact pure myths. Therefore, you need to start changing your diet and exercise plans now. In case you wonder why you still don’t achieve your fitness goals despite everything that you have done, then this could be the main reason. You are doing your exercise routines the wrong way or you are eating the wrong types of foods. You need to plan your meals better the next time around and understand the science behind every exercise routine before doing it.

6 Foods to Help Prevent Muscle Cramps

Tuesday, August 9th, 2016

How to avoid dreaded muscle cramps!

A muscle cramp can be a serious buzzkill when you are dialed in on a workout. Or worse, they can be an unwanted and painful wake up call in the middle of the night. So how can you prevent these awful knots in your muscles from occurring? While proper hydration and sleep are important factors, your nutrition habits can have a huge impact on preventing cramps.
Leg and muscle cramps
Foods rich in potassium, sodium, magnesium, Vitamin D, and calcium help your muscles function properly and prevent muscle cramps. Potassium is an electrolyte that your body sweats out when you exercise. Lack of potassium is one of the leading causes of muscle cramping. Those taking diuretic supplements have higher tendencies for potassium deficiencies and should be especially aware of their intake efforts.

Sodium is another important electrolyte your body needs for optimum performance. While too much sodium can be a problem, most people forget to make sure they have enough when exercising. You lose it quickly when you sweat and need to make sure you’re replenishing these levels or you may experience harsh side effects like nausea and vomiting.
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The 4 Best Types of Whey Protein

Friday, July 22nd, 2016

The 4 Best Types of Whey Protein & Alternatives to Whey

Follow the wheyIt is pretty much widely accepted that to truly build a solid and lean physique, one must make sure they are receiving an adequate amount of protein in their diet. While a solid diet with meals rich in protein, fats, carbs and fiber is important many athletes and lifters choose to add a protein supplement following a workout, like one of these top 5 protein supplements here. For decades now, whey protein has been a mainstay choice of fitness professionals.

Whey is a by-product of cheese making, which is then dried and made into a powdered form. Typically being from cow’s milk, it contains 20% protein. By comparison human milk contains 40% protein. Whey is a huge source of branched chain amino acids, or BCAA’s, which stimulate protein synthesis in the body. It is for this reason that whey protein is so successful at building lean muscle mass.  

After intense training and our bodies have burned up all our fuel is when our muscles need protein the most. By supplementing with a liquid protein source, like whey protein, you are ensuring that you will feed those broken down muscles, rather than them start to feed on themselves. Being in liquid form allows for greater absorption. And whey protein specifically is synthesized over a longer period of time, allowing your muscles to be fed for hours. Whey protein can be taken in four different forms: concentrate, isolate, hydrolysate, & casein. While each has its own benefits, they are all none-the-less extremely beneficial to building the physique you desire.

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Debunking the Common (Yet Utterly Ridiculous) Myths Women Have about Eating More Protein

Monday, July 18th, 2016

By: Sara Jane Adkins
women need protein
Admit it.

You felt the same way I did at some point in your life.

As a woman who is extremely active (I do crossfit four times a week), I rebelled for the longest time against adding more protein to my diet.

The majority of the advertisements that I saw for protein powder featured guys that looked like Arnold Schwarzenegger in his heyday.

And while I would not mind my husband sporting those round shoulders, there was no way I wanted my physique to resemble anything remotely close to that.

My misconception of the effect that protein has on the body is very common among many women.

Protein is a crucial nutrient for the body. In fact, it accounts for 20 percent of our body weight, and helps in the synthesis of hormones, enzymes and vital cellular structures.

Protein also assists with fluid balance and the building of antibodies that protect against infection and other harmful viruses. In short, if we do not supply our bodies with the proper amount of protein, we cannot survive.

That is why it is so important to understand the crucial role that protein plays in maintaining overall health, especially since many women limit their protein consumption because of the myths associated with it.

Some women fear that high-protein diets may cause them to look too “bulky,” can compromise bone health or may be taxing on the kidneys. However, these assumptions are nothing more than myths that should be set straight for a variety of reasons.

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The 5 Easiest Ways You Can Burn More Fat Starting Now

Saturday, July 16th, 2016

How to Burn Fat Quickly and Efficiently

Burning fat can be tough, there’s so many things you have to keep track of if you want to do it effectively. There’s calories to count, workouts to perform and even macronutrients to balance.

But there are ways to make things easier. Simple additions you can incorporate into your lifestyle to start seeing faster results.

Burn fat faster< Here at Project Swole we show you the simplest ways to burn fat faster by following these simple methods. If you’re struggling to lose those stubborn extra pounds, this is the article you need to read:

1. Drinking Green Tea

When cutting fat, people think a lot more about what they eat, rather than what they drink – and that’s a big problem. Sodas, beer, and even fruit tea can contain huge amounts of calories, and can easily go against all that hard word you’ve been putting into your diet.

So what’s the solution? Green Tea.  One of the better beverages for fat loss, Green tea is full of antioxidants, contains next to no calories, and it accelerates fat loss.

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Nutrition and Fitness Go Hand in Hand

Wednesday, June 15th, 2016

circuit trainingWhen Fitness is the #1 Goal

If you truly want to become fit, there is more to it than just jogging or doing a few sit up every day. As a matter of fact, the food you eat can also cause you not to be fit. The best way to do this is to hire a personal trainer than will help you get a handle on your diet and what you need to know about nutrition in order to become healthier and fit while losing weight or just toning your body.

A personal trainer will not only help you learn about nutrition, but will start you on a fitness program that will fit your own personal goals. Some people without specialized diet requirements may need to hire a personal nutritionist as well, but many trainers, as I personally did, also receive certifications in sports nutrition and other nutritional disciplines in order to offer the most effective diet advice possible and in some cases even write personalized nutrition plans.

In the majority of cases, you will need to start out slow both with diet and exercise, especially if you have not exercised or followed a health eating plan in a very long time. The good news is that you can choose a private, semi-private or group training session so you can train along with a friend and not feel so alone. On the other hand, if you want to work alone with a trainer that can also be accomplished.

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Would you “bet” that you can lose weight?

Tuesday, April 26th, 2016

An interesting fitness trend that I’ve seen popping up in since around 2010, is the idea of betting on yourself to lose weight. Say you want to lose 25 lbs in 6 months. You might bet $200 on the goal and when you accomplish it, you collect $400.

Diet bettingThat’s a win-win situation, and will help to hold you more accountable for attaining your goals. Who wouldn’t want to lose weight and gain money, at the same time?!

Don’t get the wrong idea, this is not an industry full of gamblers and junkies – in fact it’s just the opposite! These websites and applications offer a social point for each individual to share his or her progress, they offer camaraderie and inspiration that you may never have had nor felt before. Diet betting communities allow you to connect with like minded folks who are committed to succeeding at the same goals as yourself.

Before you gamble WITH your life, gamble FOR your life. Winners on average lose about ten pounds and double their initial investment. Over 40% of participants usually win something and always lose at least a little weight.

There are even incentives for participants to stay healthy. In some cases you become disqualified if you lose too much weight. Dangerous weight loss behavior is flagged for losing, for example, more than 12% of their body mass in 4 weeks.

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6 Natural Testosterone Boosting Ingredients

Monday, March 7th, 2016

How to Boost Testosterone Naturally to Make an Impact on Your Training 

Low testosterone manWe hear about it all the time in commercials for “Low-T”. We certainly have read about it many times in the context of fitness articles, considering we are always reading fitness articles. I am talking about Testosterone. Something that affects each of us deep to our core, forms the foundation of our health and makes us…. well, Men!

Recently I’ve noticed TV commercials dealing with class action suits against medical testosterone replacement therapy products. So steroids are illegal and unsafe, and testosterone replacement products may or may not be dangerous, so what recourse do we have to boost our T? At least you should learn the most effective strategy to boost your Testosterone levels naturally through food, exercise, and intelligent supplementation.

What’s The Deal With Testosterone?

Testosterone, what is it? I mean, we know what it is, but… what, IS it? Let’s get scientific here for a moment. Testosterone is a steroid hormone. Hold on, before we go on… The term steroid here is referring to natural hormones produced in the body. These are the things that help control metabolism, inflammation, immune system, and sexual characteristics. Ok, now back to where we left off.
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10 Tips to Manage Cravings with Healthy Foods

Thursday, February 11th, 2016

You are a hardworking person who gets up early, works a full day, exercises, and takes care of the kids at night. Life sure is easy right? Riiiight…

Craving Junk FoodOK, maybe your story is a little different, but most likely you are living a busy life, full of stress, anxiety, and deadlines. While you sit at your desk or dive your car, your daydreams shift to thoughts of salty chips or a smooth, sweet chocolate bar. You most likely are not thinking about healthy foods.

Don’t fret, it’s perfectly normal to have food cravings. When you constantly give in to your cravings and overindulge, is when you pay the price. Go ahead and accept your cravings as part of life, but also be aware that you can take action to prevent going overboard.

Why We Have Cravings

There are a number of reasons that people develop cravings throughout the day. Women tend to develop more cravings more often due to their wide range of hormonal swings caused by female physiology, but men get cravings too… we just don’t talk about it as much. In fact, 91% of women interviewed in a 2007 Tufts University study reported craving certain foods from time to time.
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