Archive for the ‘Diet’ Category
Monday, July 18th, 2016
By: Sara Jane Adkins
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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Tags: Diet, dieting, eat, eating, food, lifestyle, protein
Posted in Diet, Nutrition Tip | No Comments »
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.
< 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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Tags: Diet, exercise, fat loss, fitness, food, health, healthy, lifestyle, lose fat, lose weight, weight loss
Posted in Diet, Healthy Lifestyle | No Comments »
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.
That’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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Tags: betting, community, Diet, fitness, gambling, inspiration, money, nutrition
Posted in Contests, Diet, Motivation, Tools | No Comments »
Monday, March 7th, 2016
How to Boost Testosterone Naturally to Make an Impact on Your Training
We 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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Tags: age, aging, Diet, food, hormones, Medical, testosterone
Posted in Diet, Medical | No Comments »
Tuesday, March 31st, 2015
Intermittent Fasting for Health
The benefits of Intermittent Fasting (IF) continue to turn up in research and studies.
- improved insulin sensitivity, blood glucose, and lipid levels
- relief from inflammation
- improved metabolic efficiency and reduction in body fat composition
- increased energy, decreased lethargy
- improved mood and mental clarity
- reduced LDL and total cholesterol
- helps prevent, slow progressing, and possibly reverse type 2 diabetes
- protection from cardiovascular disease
- improved pancreatic function
And of course one of the best benefits of IF – less time spent agonizing over meal planning and perfecting your diet.
For 18 years I’ve studied nutrition, changing my diet around to meet my current goals – bulk, cut, health, lean gains, etc… I’ve done a 0 carb diet, low fat meals, I subsisted on a Chanko diet once for a month, tried paleo eating, juicing, hell at one point I even ate nothing but apples and canned tuna for about 4 weeks straight. So far nothing has been as easy or felt as good at intermittent fasting.
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Tags: Diet, eating, IF, intermittent fasting, Research
Posted in Diet, Intermittent Fasting | No Comments »
Tuesday, September 24th, 2013
Are you in the market to gain muscle?
Building some hardcore muscle—without gaining fat along with it—is easier than you might think.
Here are some tips to start building muscle today.
Pump Up With Protein
Because muscle fibers are made up of many different proteins, protein is the #1 necessary ingredient to build muscle.
One study found participants who ate 20 grams protein every 3 hours significantly increased muscle building potential, compared with those who ate 40 g every 6 hours. [1] So, eating good amounts of protein throughout the day feeds muscles and keeps them raring to go.
The ideal daily protein intake is about 1 g protein per pound body weight. [2] So, a 200-pound man should eat about 200 g protein a day. Of course, this differs depending on individual needs.
The best high protein foods to eat are chicken, turkey, fish, lean beef, eggs, beans, nuts, milk, and cheese. [2]
Many bodybuilders also use protein supplements, which provide a heavy dose of pure protein. Whey protein powder is generally the best choice because it has high protein content and lots of muscle-building branched chain amino acids. [3]
Be careful, though. Protein shouldn’t make up more than 30% of your caloric intake. Too much protein increases risk of kidney problems, dehydration, and other issues. [4]
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Tags: bodybuilder, bodybuilding, build muscle, building muscle, Diet, exercise, fitness, gain muscle, muscle gain, nutrition, workout
Posted in Bodybuilding, Diet, Fitness Tips, Nutrition Tip | No Comments »
Tuesday, September 17th, 2013
Take Your B’s to Build Huge Bis
Few people know the 8 B vitamins by name, but were you aware that they all contribute to the body’s ability to build muscle? They are often referred to as the vitamins that provide immune support and while this is helpful when training hard which can place a stress on the immune system, their role extends far beyond this.
Each plays a role in the metabolism, which is the processing of the foods we eat to ensure the release of energy needed to power muscle function, but also helps to support the nervous system to make co-ordinated movement possible. Here we take a look at each in turn, considering their importance and where they can be sourced from the diet, as well as how else you might be able to top up your intake of these essential nutrients.
Vitamin B1
Also known as thiamine, this vitamin is needed for the production of ATP, the substance which the body uses for energy release to enable muscle contraction to occur during weight training. It’s therefore no surprise that tiredness can be a sign that you aren’t getting enough of this micronutrient, which can interfere with the effort you are able to put into training.
Thiamine also controls the movement of electrolytes across cell membranes, which is needed for the nerves and the muscles that they control to function. The richest sources of this B vitamin are meats, brewer’s yeast, whole grains or cereals that have been fortified with b vitamins; in many countries it is mandatory that refined flour and white rice have thiamine added to them, as the processing removes the majority of this vitamin.
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Tags: build muscle, Diet, food, health, muscle gains, nutrients, nutrition, vitamin b, vitamins
Posted in Diet, Healthy Lifestyle, Nutrition Tip | 6 Comments »
Friday, August 30th, 2013
I read a blog post about how Tori Spelling recently lost weight simply by eating a balanced diet. This kind of ticked me off. Not because she is successful using this method, but because a common sense approach like this is news.
I have written about the “evil” diets before, you know the ones that tell you to eat no carbs, or no fat, or all protein and fat… or better yet, only eat this food that we happen to sell. I am not a fan of these, largely because as soon as they are over, the weight comes back on.
The best approach to diet and exercise is the simple one. I love the K.I.S.S. theory of Keep It Super Simple. The bottom line is to always maintain balance. The very second that we lose our balance, we go crashing face first to the floor.
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Tags: Diet, exercise, fat loss, K.I.S.S., lose fat, lose weight, nutrition, simple, weight loss
Posted in Diet, Exercise | 1 Comment »
Friday, August 23rd, 2013
Bodybuilding Cooking Tips to Build Hugeness
If you’re interested in bulking up, then you may be aware of the fact that you need to change your approach to both diet and exercise. Although the fitness portion won’t be easy, you probably know that you need to start a program of weight training that involves scheduled increases in order to gain muscle mass. On the diet front, however, you may not have a very good idea of how to go about bulking without gaining fat in the process.
If you’re cooking for someone whose goal is to bulk, all you need to worry about is making that healthy food taste great. While I don’t have to time type out all of my recipes today, here are at least some tips to get started.
You’ll almost certainly have to increase caloric intake, but it doesn’t take a genius to know that adding high-calorie foods isn’t enough; they have to be the right foods. Donuts and soda aren’t going to cut it, even if they can help you to more easily reach your caloric goals. For this reason, you need to create a fitness-friendly diet that delivers the nutritious balance required to help you create the bodybuilding physique you crave. Here are just a few tips for your kitchen that will have you cooking like a pro and help you to reach your goals in no time.
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Tags: bodybuilders, bodybuilding, build muscle, cooking, eating, fitness, food, muscle building
Posted in Bodybuilding, Diet, Nutrition Tip | No Comments »
Wednesday, August 7th, 2013
Should you eat Gluten
One of the hottest topics in the nutrition world in the last 3-5 years has been gluten-free diet. As usual, the media and a general population acting like sheeple have once again blown something out of proportion.
People are needlessly following a gluten free diet just because they heard about it in the media or read about it on the Internet. Some of these people have even lost weight. But why? Most likely because they cut down on carbs altogether, or at least started eating healthier carbs.
But the question is, do YOU need to be a on gluten free diet? And the answer is, probably not. Here’s why
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Tags: carbohydrates, carbs, celiac, Diet, dieting, eating, food, gluten, healthy, nutrition
Posted in Diet, Medical, Nutrition Tip | No Comments »
Thursday, August 1st, 2013
Top 5 Effective Healthy Eating Plans Review
Finding the right diet plan can be very challenging because there are plenty of diet plans to choose from. However, as long as you know the things to consider in choosing the best healthy diet plan, you can ensure that it will help you in losing weight. An effective and safe diet plan should be scientifically evaluated as well as recommended by the health and wellness authorities.
It is important to choose diet plan that helps the dieter not only in losing weight but also lead healthier life. Thus, you should know the top 5 diet plans that you can consider in losing weight.
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Tags: Diet, dietary, dieting, eat, eating, eating plan, food, health, healthy, nutrition
Posted in Diet, Nutrition Tip | No Comments »
Monday, July 15th, 2013
How to Construct a Muscle Building Diet
Aside from opting for the right weight lifting strategies, what you consume before and after a workout is the most important piece of the muscle growth puzzle.
Get this: you can lift as hard you can, sweat as much as you can and spending endless hours in the gym, but as long as you don’t provide your body with the right stuff—diet-wise—your hard work will be futile.
Therefore, if you don’t want to compromise your hard effort and really seek to pile on the muscles faster and more efficiently, here are the diet guidelines you need to live by.
It starts with protein
Yes you know it. Every gym-rat out there is well aware of the importance of protein in muscle growth and proper recovery. If you’re protein-deficient, you won’t achieve any muscle growth no matter how committed you’re or how hard you push yourself in the gym.
Most studies and experts recommend shooting for at least 2g per kilo of bodyweight of protein. This amount may vary from one gym-rat to the next. But the harder you lift and push yourself in the gym, the more protein you’re going to need.
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Tags: build muscle, Diet, eating, food, muscle, muscle building, nutrition
Posted in Bodybuilding, Diet, Nutrition Tip | 1 Comment »
Friday, June 14th, 2013
Surprising Things You Probably Don’t Know About Calories
We are a calorie-obsessed country. We obsess about how many calories we consume on a daily basis and then we turn around an eat way too many of them. We know so much about calories and how they affect our body weight, but most of us don’t really know all that much. In fact, only about 12 percent of people in the USA can estimate how many calories they consume each day! Here are some facts about calories and how they work that just might surprise you!
Gym Machines Can’t Actually Accurately Measure Calories
Most people who work out hard at the gym have a mentality that they must sweat for their food. These people know that in order to lose weight they must work off all of the calories they have eaten in a day. This is great mentality to have, but you shouldn’t base what you can eat on how many calories you burned off on the treadmill.
Many people feel like they worked hard so they can eat whatever they want afterwards. This, sadly, is just not true. Don’t expect your gym’s workout machines to accurately predict how many calories you have burned off either.
You need to pay serious attention to how many calories you consume both before and after your workout, and you need to pay attention to how you are consuming those calories. For example, if you walk two miles on a treadmill, you might think you have done well and deserve a snack. But a very small handful of chips can quickly undo all of that work!
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Tags: calories, Diet, eating, fitness, food, meals, nutrition
Posted in Diet, Nutrition Tip | No Comments »
Wednesday, May 29th, 2013
What are the best carbs to help you build muscle or lose fat?
More than often, you’ll get this response: “Stay away from simple carbs and focus on complex carbohydrates, since they digest slowly and provide your body with a constant stream of energy”.
I can’t tell you how many “fitness-experts” give this response to their clients on a regular basis. Of course it seems to make sense, but there is actually some science suggesting otherwise.
Many people believe that as long as a carbohydrate digests slowly, it should keep your blood sugar stable and make it less likely for you to gain fat.
But the truth of the matter is that structuring your nutrition program around “slow-digesting carbohydrates” is actually not an effective way to get the nutrition you need.
There are actually 4 primary reasons why this is the case. Let’s go ahead and take a closer look…
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Tags: build muscle, carbohydrates, carbs, food, gain muscle, muscle, muscle gains, muscles, nutrition, workout
Posted in Diet, Nutrition Tip | 3 Comments »
Monday, May 13th, 2013
How to drop those last pounds
Anyone who goes to the gym knows the work that needs to be put into sculpting a fit body. Building muscle and cutting fat are the main goals of working out for many people, and one may be more difficult than the other. Gaining muscle mass is easy for some people, but often, there is a layer of fat obscuring the muscle that is much harder to lose than the muscle was to gain. Weight loss is a complex process, but there are many options available.
What are my options to lose fat?
It can be frustrating to lose fat. Cardio training, dieting, and other lifestyle changes are difficult to stick to, and can be slow to take hold. When exercising, it is ideal to maintain an optimal heart rate for 20 minutes to an hour at a time, and it may be impossible to see fat loss for weeks or months after beginning a solid exercise routine. In addition, eating with a mind to burning fat can be complicated and time consuming; maintaining good eating habits is difficult, especially with temptation at restaurants and parties.
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Tags: Diet, dieting, eat, eating, fat loss, food, lose fat, lose weight, meal time, meals, nutrition, weight loss
Posted in Diet, Nutrition Tip | No Comments »
Wednesday, May 8th, 2013
Schedule Your Meals for Speedier Weight Loss
For those who get awesome results from Intermittent Fasting, don’t bother reading the following article. This is for people, for whom fasting either doesn’t work, or doesn’t agree with their schedule. However, if you follow a regular 3-5 meals a day diet, pay attention to the following piece.
How do Meal Times Affect Weight Loss?
New research is being done that indicates that there is more to healthy eating than many originally thought: not only does what you eat play a role in overall health, but when you eat may play a significant role as well. Researchers working at Brigham and Women’s Hospital collaborated with Tufts University and the University of Murcia have released results of a study that has shown that when you eat throughout the day might have an impact on weight loss.
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Tags: Diet, dieting, eat, eating, fat loss, food, lose fat, lose weight, meal time, meals, nutrition, weight loss
Posted in Diet, Nutrition Tip | No Comments »
Tuesday, May 7th, 2013
More Tips to Stay Fit in School
With time and experience you’ll learn that the things you end up getting done are the ones you assign priority to. While you can certainly say that health and fitness are priorities, the truth is that actions speak louder than words. And if you’re sleeping all morning, attending class in the afternoon, and then partying all night with your friends, it’s pretty clear where your priorities lie. That said, it’s never too late to start putting your money where your mouth is, so to speak.
Freshman 15
If you’re upset about the freshman fifteen you’ve packed on, not to mention the fact that you battle fatigue, anxiety, a lack of focus, and other obstacles related to your poor diet and nonexistent exercise regimen, then perhaps you’re ready to make your health and fitness a priority so that you can get back to looking and feeling your best. For most college students this won’t be easy, but with a few tips and tricks up your sleeve you can definitely reach your health and fitness goals.
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Tags: college, exercise, fitness, freshmen, school, time management, tips, workout
Posted in Diet, Education, Fitness Tips | 2 Comments »
Friday, May 3rd, 2013
What is The Most Effective Treatment for Diabetes?
Diabetes affects more than 1 in 10 adults in the United States, and the number is only growing—thousands of patients will be diagnosed this year, and most of these patients rely on medications in order to keep their blood sugar levels manageable.
The medications marketed for the treatment of diabetes allowed drug companies to rake in many billions of dollars, but it has become clear that the medications are not very effective against heart disease – the number one killer of diabetes patients.
Read more about other diabetes related complications and some of the best ways to manage diabetes with the help of a healthy diet by visiting, https://livehealthy-md.com.
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Tags: diabetes, diabetics, Diet, exercise, fitness, health, medication, medicine
Posted in Diet, Medical | No Comments »
Thursday, April 11th, 2013
We all have someone that we envy. You know what I mean — the lifter with the toned abs and softball-sized biceps you can’t help but covet.
If you’re a beginner, getting from point A to point Bodybuilding Pro is just as hard as learning to ride a bike blindfolded. Fortunately, there are many successful weightlifters willing to share the tricks of the trade.
Here are a few tips from the pros to get you started on creating your own envy-worthy body.
If You Fail to Plan, Plan to Fail
“Lack of planning” is among the top 10 reasons beginner bodybuilders fail to achieve their goals. Planning daily workouts takes time, dedication, and some exercise research. It’s definitely not the most exciting part of training. But you won’t build bulging biceps and washboard abs by sporadically visiting the gym and dinking around on random equipment.
A good plan — like those experienced builders follow — doesn’t have to be elaborate.
Here are 4 basic elements to get you started:
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Tags: balance, beginner, Conditioning, exercise, experience, fitness, Fitness Tips, strength, tips, workout
Posted in Bodybuilding, Diet, Fitness Tips, Weight Training | No Comments »
Wednesday, March 20th, 2013
If there’s one part of a bodybuilder’s lifestyle that’s more important than the workouts, it’s got to be nutrition. If you’re not giving your body the fuel it needs to build muscle, all your efforts are going to go to waste as you burn out and lose both your energy and your muscle mass.
Traveling makes it even more difficult to stay on top of your nutrition, especially when you’re mostly limited to the offerings of airlines, terminal food courts, and restaurants. To keep your fitness routine up while you travel, it’s important to keep training and eating clean all the while.
Get acquainted with sludge.
It may not sound like the most appetizing food in the world, and it might be a bit tough to stomach at first, but it’s the traveling bodybuilder’s best friend. Most builders make their sludge by mixing whey protein and peanut butter or almond butter with with water until it reaches a pudding-like consistency.
Since you can’t bring liquids through airport security, pack enough pre-measured bags of whey and almonds to last through your flight, and a Tupperware container for mixing. Either buy bottled water in the airport, or take advantage of courtesy cups on the plane. Use a little less liquid than you would normally, and you can make your own protein-rich sludge anywhere.
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Tags: Business, Diet, exercise, fitness, nutrition, travel, work
Posted in Diet, Fitness Tips, Nutrition Tip | No Comments »
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