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To balance Samba's energy:
​He goes for walks twice a day. 
To keep him in shape & socialized:
He runs and plays in the park​ three times a week.​
​LIFESTYLE,    ​​
FIND YOURS.
Samba (Schnauzer) and ​
​Batucada his friend.

U.S. news and world report has relesead its annual list of best and worst diets.

1/3/2020

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​As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Year’s resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.

Mediterranean diet tops list of best diets for 2020

The   Mediterranean diet -- a diet heavy on vegetables and whole grains and lean on meat -- is once again at the top pf  top of an annual ranking of  best diets.
The eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables, was named best diet overall for 2020 in   U.S. News & World Report's annual ranking.
The Mediterranean diet was also named best diet for healthy eating, easiest diet to follow, best diet for diabetes and best plant-based diet.
"Researchers have known for decades that people who live in countries bordering the Mediterranean Sea live longer and suffer less from chronic diseases, which is a big deal," Angela Haupt, managing editor of health at U.S. News & World Report, told "The Mediterranean diet is an eating plan, not a structured diet, which means you’re on your own to figure out how many calories you should eat to lose weight and shape it accordingly."
"You’ll emphasize foods like fresh fruits and veggies, whole grains, seafood, legumes and flavorful herbs and spices, while cutting back on red meat, saturated fat and sugar," she said.
Another plant-based diet, the Flexitarian diet, made a big move this year on U.S. News & World Report's list. The diet is ranked number two (tied with DASH) on the best diets overall category for the first time.
"The idea behind the Flexitarian diet is really smart and easy to follow," said Haupt. "Follow a plant-based diet to the greatest extent that you can, but it’s totally fine to have that burger once in a while."

The Worst Diets:   Whole30, Atkins and ketogenic diets

On the opposite end of the best diets list are the Whole30, Atkins and ketogenic diets. Those diets are among the most searched online but rank lowest on U.S. News & World Report's list because of their restrictions, according to Haupt.
"The experts who rate diets for U.S. News say there’s simply no need to cut out entire food groups, such as dairy or whole grains, and doing so could put you at risk of nutritional deficiencies," she said. "It also makes a diet particularly difficult to follow, which lowers the odds of lasting success."

The Best Diets: ​ Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo Clinic

The diets that ranked in the top five of this year's list -- Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo Clinic -- have consistently hovered near the top of U.S. News & World Report's rankings for the past several years. Haupt said that should be a big takeaway for consumers.
"The top-performing diets all have some common threads: they’re safe, sensible and based on sound science. You don’t need to wipe out entire food groups or follow lots of complicated rules in order to lose weight and keep it off, and most of the time, it’s better not to," she said. "Eat the foods you’ve always been told to eat, like fruits and veggies and lean protein, and cut back on saturated fat, sugar and red meat, and you’ll likely do OK."
Here is a breakdown of the diets that rounded out the top five in U.S. News and World Report's 2020 Best Diets Overall ranking.

​1. Mediterranean diet

The Mediterranean diet is an eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables.
U.S. News and World Report called the diet a "well-balanced eating plan" and pointed to research that suggests the diet helps   prevent some chronic diseases and increases longevity.
The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation,  according to U.S. News and World Report.
"Having a glass of wine is just fine, too," said Haupt. "On an average day, you might have smoked salmon for breakfast, or maybe a slice of whole-grain toast with half of a mashed avocado. Lunch could be gazpacho soup or a spiced lentil salad, and then for dinner, perhaps penne pasta with roasted cherry tomatoes, olives, capers and pine nuts."

​2. DASH diet

​The  DASH diet, made up of low-sodium and healthful foods, was originally started by the National Heart, Lung, and Blood Institute (NHLBI) as a diet to help reduce blood pressure.
The   NHLBI publishes free guides on the plan so you can see if it is right for you.
The plan focuses on fruit, vegetables, whole grain, lean protein and low-fat dairy and eliminates foods high in fat and sugar-sweetened drinks and sweets, according to U.S. News and World Report.

3. Flexitarian diet

The flexitarian diet encourages people to try alternative meat options, like tofu, but leaves room for flexibility if you can't quite fully give up meat. The diet was promoted by dietitian Dawn Jackson Blatner in a 2009 book that says you can reap the benefits of a plant-heavy diet even if you eat meat occasionally,  according to U.S. News and World Report.
This plant-heavy diet focuses on adding five food groups -- "new meat," fruits and vegetables, whole grains, dairy and sugar and spices -- to your diet, instead of taking foods away.
The "new meat" food group includes tofu, beans, lentils, peas, nuts, seeds and eggs, according to U.S. News and World Report.

​4. WW

​WW, formerly Weight Watchers, ranked in the top five for best diets overall and continued to hold the No. 1 spot for best commercial diets and best weight-loss diets for 2020.
The program, which is backed by Oprah Winfrey and recently signed on Kate Hudson as an ambassador, rebranded in 2018 with a new name, WW, and a focus on wellness.
WW's my WW program, launched late last year, uses details of members' food preferences and lifestyle to match members with one of three ways to follow the WW program, according to the company.
applies points values to foods, with higher points for foods high in saturated fats and sugars, and lower points for foods with high levels of protein.
WW offers its members support online and is well-known for its in-person group meetings.

​5. MIND diet

​The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, ranked fifth last year, is a hybrid of the top-rated DASH and Mediterranean diets.
The diet focuses on "10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine," according to U.S. News and World Report.
Among the diet's requirements is eating three servings of whole grains, a salad and another vegetable daily, as well as a single glass of wine if desired.

5. Volumetrics diet

The Volumetrics diet is described by U.S. News & World Report as "more of an approach to eating" than a structured diet.
Food is divided into four groups with the goal of eating more of categories one and two (fruits and vegetables, nonfat milk and broth-based soup, grains, low-fat meat, legumes) and less of categories three and four (meat, crackers, cheese, cookies, nuts, butter, oil, candies and chips).
"The point is to learn the Volumetrics philosophy and apply it where you can throughout the day," writes U.S. News & World Report. "See where you can replace a category four item (baked white potato) with a category one item (sweet potato), for example."

​5. Mayo Clinic diet

The Mayo Clinic diet focuses on a restructured food pyramid that emphasizes fruits, vegetables and whole grains,  according to U.S. News & World Report.
"In general, these foods have low energy density, meaning you can eat more but take in fewer calories," writes U.S. News & World Report. "Think of it this way: For about the same amount of calories you could have a quarter of a Snickers bar or about two cups of broccoli."
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Learn which foods should be washing and which you shouldn't.

9/10/2019

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Almost every one of us has been raised with the idea that you should wash and clean every food that you bring into your kitchen. This is why most people are shocked to find that there are actually some foods that do not need to be washed. ​We understand that it is important to rid your food of any impurities that might damage your family’s health. But you might be surprised to learn that washing certain foods might actually be exposing you and your loved ones to serious health conditions.​This is why it is crucial that you learn about which foods you should be washing, and which ones require other cleaning measures that do not involve exposing them to water.​

​​These Are the Reasons You Should Not Wash Every Food:​

Canned Food

Canned foods are known for their long shelf life. This makes them highly susceptible to developing gross impurities that you certainly do not want to expose your kitchen and body to. Dangerous particles from cans, especially the lids, can contaminate your food. This is why experts recommend that you thoroughly wash the cans of all canned foods and leave them to dry before you open the lid. In the case of canned beans, it is also recommended that you drain, and thoroughly rinse the contents with water. But make sure that the water you are rinsing them with is cold, as hot water can damage your food. This will help you get rid of the excessive amount of sodium that can be found in the liquids used to preserve them.

Raw Fish, Meat, and Poultry

This is a good example of foods that should absolutely not be washed, as it often does them more harm than good. Most people think that it is a good idea to wash meat and poultry to help rid them of any bacteria that might cause them and their loved ones harm. Researchers have demonstrated that getting rid of the bacteria in these foods will require washing them with scalding hot water. This is just not possible when you are washing these foods at home. 
​The United States Department of Agriculture advises against washing raw meat and poultry. The reason behind this is that washing them with water promotes the spread of contamination on both your food and your kitchen surface.

Eggs

You might be surprised to learn that you should keep the eggs you purchase as far away from water as possible. Most of the eggs that you buy from stores have already been washed soon after they have been laid. They have also most likely been covered with a protective layer of mineral oil to help shield their shells from bacteria. This is why the United States Department of Agriculture recommends that you do not wash store-bought eggs once you bring them home. This might actually lead to dangerous contamination that could put you and your loved ones in grave danger.

Herbs

Using herbs in your culinary endeavors will help you add different aromas to your meals and make your food taste so much better. They are also rich in vitamins and minerals that will benefit your health and well-being. If you regularly buy herbs, you have certainly noticed that they often have some amount of dirt on them. If left unwashed, herbs can contaminate your kitchen and other adjacent foods with bacteria from dirt and grit. This is why the USDA highly advises that you wash any type of herbs that you bring into your kitchen. Wash them carefully and then let them dry on a paper towel. You should also think about buying a salad spinner, as it will help you remove any excess water from your herbs after washing them.

Shellfish

Clams, mussels, and all types of shellfish should definitely be washed! These foods often contain more than enough silt and sand to cause damage to your health. That is why you should thoroughly rinse them with cold water before you consume them. It is also highly recommended that you put them in a pot full of water and leave them inside the fridge for approximately 30 minutes. It is also a good idea to add some salt to the pot before you put it in the fridge. After 30 minutes take the pot out of the fridge, scoop the shellfish and give the shells another wash. We sincerely hope that this article has helped clear out some misconceptions that you might have had concerning which foods should be washed, and which shouldn’t. Please share this article with friends and family to warn them against washing every food they bring inside their kitchen.
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Banana and weight loss. Is there any relation?

5/7/2019

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​Why should you include bananas in your diet?

As soon as we hear the phrase “weight loss” the first thing that comes to our mind is hunger, restrictive diets, and excessive workout. However, most of the time, the person ends up breaking the diet and giving up on the whole diet program. There are some foods that are very rich in nutrients, which will provide you with the necessary daily intake of vitamins and significantly reduce your appetite, preventing you from feeling hungry. One of these foods is banana. Following are some benefits of including bananas in your diet.

Potassium

Bananas are known for being rich in potassium. This nutrient is very important to maintain the right level of fluids in the body. To achieve this, potassium and sodium work hand in hand. The balance of the potassium-sodium combination in the body helps the kidneys work properly. The process as a whole functions by sucking out the extra fluid from the blood cells when they are in the kidneys. Those fluids are later stored in the bladder to be released. The extra fluids in the body may cause you bloating which does not go hand in hand with weight loss. Further, potassium is important to regulate the muscle contractions, and have enough energy to work out.

Magnesium

Magnesium is a vital mineral to the body’s function. Magnesium helps maintain normal blood pressure, strong bones, and stable heart rhythm. Without this mineral, the body cannot produce ATP (the energy molecule) and the muscles would be constantly contracted. Studies done by the National Institute of Health proved that magnesium is included in more than 600 chemical reactions in the body. These reactions are mainly done to create energy, form new proteins out of amino acids such as tryptophan, create and repair DNA, regulate neurotransmitters such as serotonin, and regulate the muscle contractions. Magnesium is also a crucial element in your workout. Research from the National Health Institute proved that your body needs 10%-20% more magnesium when you are exercising. Magnesium also helps reduce the risk of cardiovascular disease by maintaining a steady heart rhythm.

Phosphorus

In many experiments, phosphorus was associated with BMI (Body Mass Index). Studies showed that this mineral is very important for people who are willing to lose weight. One 12-week study tested the effect of phosphorus on weight loss. The study consisted of participants between 18 and 45 years old who were randomly assigned to two groups. One group took phosphorus supplements 3 times a day (with each meal). On the other hand, the other group took the same amount of placebo. The findings were as follows; first, phosphorus caused weight loss, reduced the waist circumference, and lowered the BMI. Second, phosphorus reduced appetite and participants reached the fullness level with less food. These results proved that phosphorus can be a beneficial nutrient for those who want to lose weight. Adding bananas to your diet may give you a good feeling as well as help you lose weight.

Tryptophan

Tryptophan is the amino acid from which serotonin is created. It is an essential element in the brain’s function. Dieters are advised to include foods rich in tryptophan in their diets due to its benefits on the psychological health. Consuming enough tryptophan can help you prevent depression, anxiety, poor cognition, mood disorders, and insomnia, among other brain conditions. Although tryptophan has no direct relation to weight loss, but it is the component that would help you have a good feeling about your diet and the efforts you do to reach your weight loss goals. Adding bananas to your diet can be considered as an antidepressant that you take during the days you feel down.

Phytoalexin

Similar to tryptophan, phytoalexin is not directly linked to weight loss. Instead, it is a nutrient that can function as an antibiotic due to its known antimicrobial capacities. Jonathan D. Walton, Koichi Yoneyama, and Masahiro Natsume define phytoalexins as antimicrobial constituents that the plants produce to fight infections. According to this definition, phytoalexins found in bananas can be considered an antioxidant and anti-inflammatory substance that can help you prevent premature aging, and reduce the discomfort you may get due to your appearance after weight loss. Recent studies showed also that the regular consumption of phytoalexin can lead to the prevention of cardiovascular disease caused by poor diets.

Elements to add to your diet

There are various recipes of juices and smoothies that can be included in your diet when it comes to weight loss. One of these recipes can be the banana smoothie. To prepare this drink you will need one banana and half a glass of plain non-fat natural yogurt. These ingredients can be adjusted according to your preferences. The ingredients in this smoothie are rich in calcium and protein, which are believed to help improve the body’s capacity of fat burning without impacting the muscles. Studies have shown that dieters who included yogurt in their diets (3 times a day) lost 81% more fats around their waist than those who did not include it. Moreover, you can add coconut oil, lemon juice, flaxseed or ginger powder to your diet. These ingredients can lower cholesterol, improve your body metabolism, as well as lower high blood pressure.

Warnings

Some of these ingredients may cause side effects or even complications to some dieters with particular health conditions. You may want to remove ginger and cinnamon from your smoothie recipes if you suffer from high blood pressure. These ingredients would make the hypertension worse. Also, pregnant women should limit their daily intake of ginger to 1 g a day. Talking to your doctor about your individual needs and conditions is important before starting a diet, or adding a particular ingredient to it.
The banana smoothie can be the best choice if you are a breakfast skipper because it won’t make you feel full, however, it will give you enough energy to start your day.
Keep in mind that to safely and surely reach your weight loss goals you have to make sure that you are having two elements; healthy eating and consistent exercise.
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You will not eat another apple after you see this!

5/7/2019

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Picture
​Most people believe that apples are healthy, but guess what? It’s not exactly true. Actually, apples involve several risks that may urge you to make a trip to the doctor. Besides, a portion of this fruit may be deadly. Let alone the pesticide residue and allergens that could seriously harm your health. Here are the downsides of apples, and a few ways to lower the risks:

The amygdalin in apple seeds turns into deadly cyanide if the seeds are chewed or crushed. Basically, this serves as a defense mechanism for the fruit since cyanide affects the oxygen supply reaching the body cells, and might kill a person within a few minutes, if eaten in sufficient amounts.
Sure, the unintentional ingestion of one or two seeds won’t kill you, but might cause side effects, like dizziness, weakness, confusion, headaches, nausea, vomiting, and cramps.  
 Swallowing the seed uncrushed is not a cause for concern, since it will pass through the digestive system undigested. ​Remember, the conversion to cyanide does not occur unless the seeds are crushed.

​Apples produce a natural wax coating that producers wash off before sending them to the market. Plus, they use a synthetic wax instead to impart that glossy and firm look. This hides the age of apples and makes them look fresh.​
​
Overall, this waxy coating is thought to be safe, but many people report certain health complications, like respiratory distress, ulcers, or infections, after eating an apple – and the wax may be responsible for that. What’s even more alarming is that this coating is used in organic and non-organic apples.​
Fortunately, there are some individual brands that avoid it. Do your research to find out if non-waxed apples are available in your location.

Modern food production harbors a number of hazards. That’s why we always opt for the most natural products in an attempt to preserve our health. But when it comes to unpasteurized apple juice or apple cider vinegar, the consequences may be severe.
A large number of people report being dangerously sick after the ingestion of E.coli and cryptosporidium, present in unpasteurized apple beverages. 
​​For this reason, children, older adults, pregnant women, and those with a weak immune system should drink pasteurized apple juice and cider, if they need to. Bear in mind that when you drink the juice alone, you get pure sugar without the fiber to reduce it.
​
The Environmental Working Group classifies apples among the Dirty Dozen list of foods that contain high doses of pesticides. As a matter of fact, apples have been ranked at the top of the list for more than five consecutive years.
Due to the waxy coating, pesticides are hard to wash off the fruit. Therefore, try to swap conventional apples with organic apples, though they can be highly expensive!
You should be fully cognizant of the fact that pesticides can be toxic and might cause several health issues, including allergy, respiratory tract irritation, nausea, diarrhea, headache, fatigue, loss of consciousness and seizures.

While many people think that eating apples promotes a healthy lifestyle and supports their weight loss objectives, it may come as a surprise that this fruit might not help you lose weight. Moreover, it stops you from shedding those extra pounds you’ve been working hard to lose.
The reason behind this is that apples feature many carbs. Even though they are not simple carbs that cause your blood sugar to climb, they offer ready fuel for energy that the body does not require to burn fat. Besides, the fiber in apples may cause bloating and gas, making you look heavier than you are.
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Healthy pet, happy holiday.

12/27/2017

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​December abounds with holiday celebrations, but nothing can spoil good cheer like an emergency trip to the veterinary clinic. These tips can help keep your winter holiday season from becoming not-so-happy – for your pet and for you.

As families gather over hearty meals for the holidays, pets are likely to want to sample the spread.

Animal experts remind pet owners around the holiday season that some foods are OK for their pets, but that others are harmful and could even be deadly.

Here are some of the do’s and don’ts when it comes to feeding your pets during the holiday season.

So what holiday foods ARE good for dogs? ​

Do’s

For dogs, you have the all-clear from PETA on the following highly-nutritious foods: 
▪  Apples
▪  Bananas
▪  Baked potatoes
▪  Carrots (steamed or raw)
▪  Unsweetened cranberries
▪  Cucumbers
▪  Steamed green beans or greens
▪  Cooked sweet potatoes without additives
▪  Pumpkin purée
 
PetMD recommends getting veterinarian approval before serving pets table scraps, and serving them only small portions.
 
The group approves the following foods for dogs and cats:
▪  Turkey (so long as fat, skin and bones are removed)
▪  Mashed potatoes that contain no extra ingredients
▪  Small amounts of cranberry sauce
▪  Macaroni noodles without cheese

Don’ts

Though it may seem obvious, serving alcohol to pets is a no-no.
​
Foods PetsBest insurance group says cats and dogs shouldn’t consume are: 
▪  Stuffing (since it often contains onions, scallions or garlic, which highly toxic for both cats and dogs)
▪  Ham
▪  Turkey bones
▪  Mashed potatoes that contain additives like butter, milk, onion powder or garlic
▪  Grapes/Raisins (highly toxic for pets)
▪  Chocolate (highly toxic for pets)
 
PetMD adds one more to the list both cats and dogs should avoid:
▪  Macadamia nuts (can be toxic)
 
Other items PETA says dogs should avoid are:
▪  Caffeine-containing dishes (can be fatal)
▪  Candy (really those containing the sweetener xylitol, which can cause liver failure)
▪  Dairy products
▪  Chives
▪  Bacon
▪  Nutmeg (can be toxic in large amounts)
▪  Salt/Sugar
Cooked sweet potatoes (minus any additional ingredients), baked potatoes, pumpkin purée, cucumbers, carrots (steamed or raw), steamed green beans or greens, unsweetened cranberries, bananas, and apples are all good choices—and not just during the holidays. They are highly nutritious and will allow your dog to participate in the feast while remaining happy and healthy!
Reference:
https://www.peta.org 
https://www.petmd.com
https://www.petsbest.com 
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Is there a difference between the various forms of Creatine?

10/1/2016

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​Introduction

Creatine is one of the most potent muscle building supplements in the supplement world, and has been around for quite a long time too! An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. The body receives its creatine from food that is eaten, typically 2 grams per day. The body also makes its own creatine in the liver from other amino acids.
Creatine is an ergogenic (muscle building) supplement, and numerous studies have proven its effect. "Extra creatine is therefore ergogenic, because it may help generate more power output during intense exercise." 

Creatine has also been proven to increase strength, performance, and muscle mass. "In addition, long term creatine supplementation produces greater gains in strength and sprint performance and may increase lean body mass."

Other studies have proven creatine's health benefits, not only to bodybuilders or athletes, but to non-athletic and aging individuals.

Most people have no idea that creatine has such amazing health benefits as well as the obvious muscle building and energy providing one.
​
Believe it or not, research has shown that creatine can increase growth hormone production! Its no surprise that creatine is the most wide sold muscle building supplement in the world!
Every type of creatine is different in composition, solubility, and effectiveness. Some creatines are more soluble than others, which, in turn, increases their effectiveness. Other creatines have chemicals attached which increase their absorption and uptake into the muscle, which eliminates the need for a loading phase. But basically, all creatines do the same thing:
​
  1. Volumizing muscle (increasing mass).
  2. Improving strength.
  3. Increases energy (ATP levels) for activities that require short bouts of quick energy such as lifting, sprinting, and HIIT cardio.

Here are the different types, their advantages and disadvantages.

​CREATINE MONOHYDRATE:

Creatine Monohydrate is the normal, original creatine that people have been using for decades. It is still the most wide sold creatine product out of all the rest. Purity is important when searching for a creatine product, because, the purer, the more effective! SKW creatine (made in Germany) is the purest creatine around (99.8%). Companies that use it will have to say Creapure TM.

​PROS:
  • Almost all studies conducted concerning creatine used creatine monohydrate, and reached to amazing results and conclusions.
  • Most effective type of creatine yet.
  • Cheap.

CONS:
  • Not very soluble in water.
  • Low surface area, which decreases uptake of creatine into the muscle, causing only about 1% to be absorbed into the body.
  • May contain impurities if not bought from a reputable company.
  • Reports of diarrhea and stomach discomfort because insoluble creatine sits in the stomach attracting water.
  • Causes water bloating in some people, which is an extra layer of water under the skin.
  • Some people do not respond to this type of creatine (non-responders).
  • Unstable in water and should be taken immediately after dissolving it.
  • Does not require a loading phase.​​

​MICRONIZED CREATINE:

Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. This increases their surface area 20 times, increasing absorption and reducing stomach discomfort.

PROS:
  • Essentially the same as monohydrate but with a larger surface area and smaller molecules, so the same amazing effects of monohydrate.
  • Greatly reduces unwanted monohydrate side effects such as bloating and stomach discomfort.
  • More effective than monohydrate, and most monohydrate non-responders should respond to this.
  • Purer than monohydrate because it goes through more processes.

​CONS:
  • Slightly more expensive than monohydrate
  • Requires a loading phase

​CREATINE ETHYL ESTER (CEE):

CEE is a creatine molecule with an ester attached. Normal creatine molecules are zwitterions, or molecules with one positive end and one negative end. This causes less absorption into the body.
However, the ester counteracts the charges and allows for almost 99% absorption into the body! This removes the need for a loading phase, and is THE MOST absorbent creatine by far yet!

PROS:
  • More effective because of increased absorption.
  • All users will respond to this.
  • Does not cause any of the side effects of monohydrate such as bloating or stomach discomfort.
  • No loading phase or a 1 day loading phase.
​
CONS:
  • Foul taste in powder form, some users reported it tasted like battery acid! There are capsule forms, however, that eliminate this.
  • Expensive compared to monohydrate and micronized.

CREATINA SERUM

Creatine Serum is arguably the most debated type of creatine every to be introduced to the market. Some users report astonishing results, while others claim no results at all. This is basically creatine dissolved in water. However, users who saw results reported better results with monohydrate.  

PROS:
  • 1. No loading phase required because it absorbs easily.
  • 2. Easy to use, just put a drop under the tongue.
  • 3. Usually mixed with other vitamins and amino acids.

CONS:
  • Mounting scientific evidence indicates that serum is useless.
  • Creatine is unstable in liquid and breaks down to creatinine if dissolved in liquid for a prolonged period of time. Creatinine is a useless substance which puts strain on the kidneys.
  • Much less effective than monohydrate in aspect of increasing muscle mass, and to a lesser degree in aspect of increasing muscle strength.

​DIMAXX MUSCLE CREATINE +​

Increases Performance, Stamina, Strength And Wellbeing

​EFFERVESCENT CREATINE:

Effervescent Creatine is basically creatine combined with sugar or sodium, and a chemical which causes bubbles in the liquid. This increases absorption and has a better taste.

PROS:
  • More absorption.
  • Better taste.

CONS:
  • Extremely Expensive.
  • Is combined with sugar and sodium, 2 foods bodybuilders should reduce.
  • Debatable whether this is actually any different than monohydrate, or whether it even gives the same results.

​CREATINE CITRATE:

Creatine Citrate is another form of creatine bonded with other molecules that increase absorption. Although slightly water-soluble and absorbent than creatine, they require double the amounts than monohydrate does and they are also much more expensive.

PROS:
  • Soluble and absorbent, will cause less stomach discomfort

CONS
  • Expensive.
  • Requires double the dosage to be as effective as monohydrate

​TRI & DI CREATINE MALATE:

These are another type of creatine bonded with other molecules (companies seem to love this) which increases absorption. The difference is, these have gotten positive feed back and do work! Tri is the more absorbent and soluble of the two. Tri Creatine Malate is a compound of molecules created from malic acid and creatine. Tri Malatehas 3 monohydrate molecules attached and Di Malate has 2.

PROS:
  • Faster recovery and less fatigue during workout.
  • More water soluble and absorbent.
  • Cell Volumizing effect.
CONS:
  • Usually very expensive because it is mixed with other chemicals.
  • Health effects are unknown.

​CREATINE KRE-ALKALYN:

Creatine Kre-Alkalyn is basically a special protected creatine which does not convert into useless creatinine as readily as other creatines before being absorbed into muscle tissue. It is another form of creatine bonded to a molecule. No clinical trials have been made on this type of creatine yet, but most user feedback is positive.

PROS:
  • No loading phase required.
  • Less bloating and stomach discomfort.

CONS:
  • Expensive.
  • No studies have been carried out on this type of creatine yet.

​CREATINE ORATE:

Creatine orate is another type of creatine bonded to a molecule. This time, the molecule is orotic acid. Orotic acid is a precursor of nucleic acids which help optimal cell functioning and energy use from ATP. So this is actually creatine, which has its own energy enhancing properties, and orotic acid, which increases ATP levels in 3 ways.

PROS:
  • More energy than what monohydrate will give.
  • Decrease symptoms of fatigue

CONS:
  • EXTREMELY expensive.
  • Its effects have not been proven by studies or tests.

​CREATINE COCKTAILS (MIXED WITH GLUTAMINE/NITRIC OXIDE, SUGAR... )

Creatine cocktails are usually mixed with other amino acids such as glutamine and taurine. Other creatine cocktails are mixed with nitric oxide. These products allow us to gain from both products, which help each other, and allow us to synergistically maximize their effects.
For example, the most famous of this effect is stacking (using at the same time) NO and creatine. They always give their users much more muscle gains than when using nitric oxide or creatine alone! So if you have the cash, and you're not worried about putting lots of supplements in your body, then this is for you!

​PROS:
  • Cheap compared to the amount of supplements in the arsenal.
  • Extremely effective as they take advantage of the synergetic effects of combining different supplements.
  • Contain creatine transports and transports for the other ingredients which increase absorption. This doubles the effectiveness of these already extremely effective products.
CONS:
  • ​Uses many kinds of chemicals, not all their effects have been thoroughly studied.
  • Means putting a large amount of supplements in the body.

Creatine Truths: 

  • Drink lots of water with creatine.
  • Creatine should not be taken dissolved in an acid.
  • Some people do not respond to monohydrate.
  • Creatine causes some people to bloat or retain water.
  • Taking creatine with sugar will increase absorption, but taking creatine with sugar and protein will double that!
  • Take the creatine with the protein and take the sugar after 1 hour. This will allow the insulin spike, protein spike, and creatine spike to be roughly at the same time. Insulin spikes occur roughly 30 min after ingesting the sugar, while protein and creatine tend to take about 90 minutes to be at their highest concentration in the blood stream.

REFERENCE/BIBLIOGRAPHY:
  1. www.sportsci.org
  2. www.man-health-magazine-online.com
  3. www.bodybuilding.com/fun/likness2.htm
  4. www.bodybuilding.com/fun/dimaggio2.htm
  5. www.teenbodybuilding.com/jay2.htm
  6. www.bodybuilding.com/fun/mohr81.htm
  7. www.teenbodybuilding.com/nathan6.htm
  8. www.bodybuilding.com/fun/catupdate.htm 
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Home remedies for life - Apple Cider vinegar for Arthritis.

8/9/2016

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​Arthritis can cause chronic inflammation, pain, and stiffness in the fingers, hands, knees, elbows, hips, jaw, and any other joint in the body. It cannot be cured, but you can get relief from its symptoms.
For thousands of years, apple cider vinegar has been commonly recognized as the most effective natural remedy for arthritis pain. You’re about to find out how its many healing properties can help you live a fulfilling life in spite of your arthritis.

How Does Apple Cider Vinegar Relieve Arthritis Pain?

  • Mineral deficiencies can exacerbate joint pain. Apple Cider Vinegar contains the calcium, magnesium, potassium, and phosphorus your body needs to dull that pain.
  • The magnesium in apple cider vinegar helps bones absorb calcium, which is essential to bone strength.
  • Apple cider vinegar also contains antioxidants, beta-carotene, and acetic acid. Anti-oxidants block the damaging effects of free radicals, preventing the cell and tissue damage characteristic of degenerative conditions like arthritis.
  • It is rich in enzymes and acids that promote proper digestion and the absorption of the nutrients essential to healthy joints.
  • Arthritis pain is partially caused by metabolic waste that is stored in connective tissues. The pectin, acetic acid, and mallic acid in apple cider vinegar help absorb toxins and flush them out of the body.
  • When consumed, apple cider vinegar reduces the pain and stiffness of arthritis by dissolving the acid crystals that build up in the joints.
  • Once it is processed, apple cider vinegar leaves behind an alkaline residue that helps balance the body’s pH.

​How to Use Apple Cider Vinegar as an Arthritis Remedy

Below are several of the most common and most effective methods for using apple cider vinegar to relieve arthritis pain and stiffness. Try them all until you find the one that works best for you.

1. Apple Cider Vinegar and Cherry Juice

Cherries are rich in anthocyanins, which battle inflammation.
  1. Mix 1 teaspoon apple cider vinegar into a glass of cherry juice.
  2. Drink 2 times daily to relieve arthritis pain.
  3. Include apple cider vinegar and cherries in your healthy diet to enhance energy and boost the immune system.

2. Apple Cider Vinegar and Water

  1. Mix 1-3 teaspoons apple cider vinegar into 8 ounces water.
  2. Drink 3 times daily, preferably before meals.
  3. To improve flavor, add honey.
  4. You can also use this mixture as an external pain relief ointment.

​3. Apple Cider Vinegar Soak

  1. Mix 1 cup apple cider vinegar into 6 cups warm water.
  2. Submerge painful joints and soak for at least 30 minutes.
  3. Use this topical solution whenever you are in pain

​4. Apple Cider Vinegar with Carrier Oils

  1. Mix 2 tablespoons apple cider vinegar with 1 tablespoon coconut or olive oil.
  2. Massage directly into arthritic joints for a few minutes and leave on.
  3. Repeat regularly for pain relief.

​5. Apple Cider Vinegar Tonic

  1. ​Prepare a 10 oz. glass of peppermint tea.
  2. Mix in 1 tablespoon apple cider vinegar, 1 teaspoon honey, and 1 teaspoon cinnamon.
  3. Drink once daily to relieve arthritis pain.
  4. Note: This tonic is anti-bacterial and anti-fungal, and it serves as an antacid.

6. Apple Cider Vinegar with Apple and Grape Juices

  1. ​Mix 1 part apple cider vinegar with 3 parts apple juice and 5 parts grape juice.
  2. Drink ½ cup per day.

7. Apple Cider Vinegar Bath

  1. Run a hot bath and pour in 1-2 cups apple cider vinegar.
  2. Soak for 30-35 minutes, massaging the entire body.
  3. Start with the feet and work your way up each leg one at a time.
  4. Next, massage the torso, arms, and neck.
  5. Lightly stroke the face without pulling skin downward.
  6. After your bath, do a dry massage and remember to rub the ears.
  7. Do this regularly.

​8. Apple Cider Vinegar Poultice

  1. Add 1 ½ cups water and ¼ cup apple cider vinegar to a pan.
  2. Heat until the liquid is comfortably hot to the touch.
  3. Soak a clean washcloth in the mixture and wring it out.
  4. Place the soaked cloth on the painful joint.
  5. Wrap it with a dry towel to retain heat.
  6. Leave on 10-15 minutes.
  7. When the cloth cools, re-soak it, wring it out, and re-apply.
  8. Repeat as needed.

9. Apple Cider Vinegar and Honey for Arthritis

Apple cider vinegar and honey are great sources of potassium. They become alkaline when consumed and aid in the safe excretion of excess acids.

Method 1:
  1. Mix 2 teaspoon each of apple cider vinegar and honey into a glass of water.
  2. Drink 3 times daily.
  3. It will also dissolve the uric acid deposits that crystalize between joints and muscles.
  4. This method is great for rheumatoid arthritis.​

Method 2:
  1. Mix a teaspoon each of apple cider vinegar and honey into a cup of warm water.
  2. Drink this daily in the morning to get rid of the arthritis.
  3. This will remove toxins built up in joints and connective tissue.

10. Apple Cider Vinegar for Arthritis in the Hands

Osteoarthritis often occurs in the hands, and it is more common in women than men. Apple cider vinegar provides relief from pain and stiffness of the hands and fingers.
Method 1: Apple Cider Vinegar and Cayenne Pepper
Apple cider vinegar and cayenne pepper contain anti-inflammatory and alkalizing properties that reduce pain and stiffness in the hands.
  1. Mix small amounts of apple cider vinegar and cayenne pepper to make a paste.
  2. Apply to painful joints and leave on 15 minutes.
​

Method 2: Apple Cider Vinegar and Cayenne Pepper Hand Soak
  1. Mix ¼ teaspoon cayenne pepper into 1 cup warm apple cider vinegar.
  2. Submerge hand and fingers and soak until pain is gone.
​
Method 3: Apple Cider Vinegar for Gout
  1. Mix 2 tablespoons apple cider vinegar into a cup of water.
  2. Drink once daily.
  3. This method reduces inflammation, blocks uric acid production, and alkalizes to balance the pH.

11. Apple Cider Vinegar for Rheumatoid Arthritis

Apple cider vinegar dissolves the acid crystals that cause the joint stiffness and inflammation associated with rheumatoid arthritis.

Method 1: Warm Apple Cider Vinegar Massage
  1. Warm ½ cup apple cider vinegar to a comfortable temperature.
  2. Apply to painful joints and rub gently for a few minutes.

Method 2: Apple Cider Vinegar with Castor Oil
Castor oil and apple cider vinegar reduce inflammation, restore damaged tissue and boost your immune system.
  1. Apply apple cider vinegar to painful joints.
  2. Once it is completely absorbed, massage the area with castor oil.
  3. Wrap the joint in a cotton cloth and cover it with plastic to avoid staining.

​Tips & Warnings:

  1. Always use organic, raw, unfiltered, unpasteurized apple cider vinegar that contains the Mother. We recommend Bragg’s.
  2. Ask your doctor if apple cider vinegar will interact with any medications you are taking.
  3. Apple cider vinegar can cause and/or exacerbate throat and stomach pain.
  4. Some people are allergic to apple cider vinegar.
  5. Apple cider vinegar should be diluted and drank through a straw, otherwise it can damage tooth enamel.
  6. Apple cider vinegar tablets are not more effective than liquid.
  7. The acidity of apple cider vinegar can lower potassium levels and decrease bone density, so avoid long-term use.
  8. All of the above methods should be repeated until your arthritis pain disappears.
  9. Take 2-4 teaspoons apple cider vinegar regularly to prevent future pain and stiffness.
  10. Apple cider vinegar can also be used as a salad dressing and added to fruit juices and teas.
Have you tried any of the above methods for relieving arthritis pain? Do you know of any methods we’ve left out? Share with us.
REFERENCE: http://homeremediesforlife.com/
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June 22nd, 2016

6/22/2016

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7 ways to make your fat burner more effective.

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Popping a capsule won't necessarily make your fat go away, but incorporating these seven steps will optimize a good fat burner's effects!
In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can't shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat.
 
The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won't deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps!

​1. GET ON TRACK

​Like everything in life, you get out what you put in, and getting lean is no exception. You can't simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.
A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it's critical that you first get on track with a well-designed fitness program.

​2. CHOOSE THE RIGHT FAT BURNER FOR YOU

​There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn't always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.
 
Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract.
 
Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You'll also likely find ingredients common to stimulant-free formulations in this class of fat burners.

​3. TIMING IS KEY

​Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don't work out in the evening or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.

​4. DRINK UP

​Since fat burners elevate your metabolism, you'll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men's (or ladies') room more often. These conditions can lead to a state of dehydration and slowed metabolism.
Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It's recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you're training in a hot environment and sweating for long periods, you may need to double your water intake.

​5. CYCLE YOUR FAT BURNER

​The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.
 
The best way to know if you need to cycle your fat burners is by assessing how you feel when you're on them. If after several weeks you find that you no longer get the "kick" you used to from a regular dose, then it's time to take a break—not more product.

​6. DON'T SHRUG OFF SLEEP

​One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they're constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You've heard it before because it's so important: Get eight hours of deep sleep nightly.
If you find that your fat burners are hindering your sleep, don't take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine and stimulantfree.

7. THE 1-2 PRE-CARDIO PUNCH

​If you're looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that's not entirely correct. Biochemically, green tea's dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.
Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You'll work out harder and longer, and enhance your ability to burn fat.

Source: www.bodybuilding.com
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THE LOW-DOWN ON VITAMIN B-12

7/4/2015

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If you constantly feel like you have been zapped of energy it’s possible that your body is lacking proper amounts of vitamin B-12.  This important vitamin is normally found in animal food sources (particularly red meat) and helps to prevent against muscle weakness, depression, and swelling of the hands and feet.
You may not be getting enough Vitamin B-12 if you are avoiding meat altogether. A good way to get a healthy dose of Vitamin B-12 is by eating plenty of yogurt, pecans, almonds, walnuts, and whole grain breakfast cereals that have been fortified.  Starting your day with Vitamin B-12 included in a fortified breakfast cereal is an affordable way to get the dose you need without having to worry about it for the rest of the day while keeping you energized and full until your midday meal.

With lots of people recognizing the health benefits of eating a vegan or vegetarian diet, Vitamin B-12 can sometimes be a nutrient that needs to be supplemented.  Nutritional yeast is usually fortified with Vitamin B-12 as well and can be used as a supplement by adding a few dashes to your smoothies, pasta dishes, or casseroles.  Nutritional yeast usually comes in powder or flake form and can be bought in bulk at most health food stores.  Always be sure to check your labels, as some nutritional yeast products provide more of the vitamin than others.

However, “If you seem to be adding Vitamin B-12 to your diet and are still feeling overly fatigued and sore after workouts, it could be related to a B-12 deficiency in your body and you should ask your doctor about your options.”

Vitamin B-12 deficiencies are not recognized in some cases and have been said by doctors to be under-diagnosed.  Injections of the vitamin is an option for people who have been diagnosed with the issue, but tend to be very expensive and only distributed by prescription.

Supplements of Vitamin B-12 come in various forms that are as effective as injections as well such as oral tablets, patches and lozenges that also provide an adequate dose if you feel you aren’t getting enough in your everyday diet.  Vitamin B-12 supplements offer an immediate boost of energy and can prevent some forms of blood disease and anemia.  It’s important you talk to your doctor before taking any kind of vitamins or supplements.
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THREE Steps to Preparing your Body for Summer

3/30/2015

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Trainer Alex at the Living at NoHo gym in North Hollywood
Summer is not too far away. It is almost time for shorts, tank tops, and bathing suits. Time to prepare the body for not only looking good in such few clothes but preparing the body for the effects of the heat and sun. Three important steps to this preparation include exercise, eating foods high in antioxidants, and drinking plenty of water. 

The National Weight Control Registry and a Consumer's Report survey of 32,000 people both show that people who have lost significant amounts of weight and kept it off have all followed some consistent guidelines, which has included regular exercise, eating lots of fruits and vegetables, following a low-fat diet, and eating primarily healthy fats.

​The advantage of regular exercise not only includes weight loss, but more important is that consistent exercise results in body fat loss and development of muscle tone, which shows most when clothes are skimpier. This improvement can be felt quickly, as the muscles are worked and get used to the demands made of them. When you feel more fit, you start to hold yourself up, stronger and prouder. Posture improves and you just look better, overall. 
For someone who has not been exercising regularly, after a quick checkup by your doctor, simple walking can be a great way to get started! But, in order for it to be effective, you have to do it on a regular basis; at least 3-5 days a week. When just starting out, 3 days a week of 20 minutes per walk may be plenty. It may even be a challenge at first! If you keep it up, though, shortly it will get easier. As it gets easier, progression to 30 minutes a day, 5 days a week will be more effective. If someone started walking 4 miles per hour (15 minutes per mile) for 30 minutes, 5 days a week, they will start burning roughly an extra 1500 calories a week. Although this will only result the loss of a few pounds in 10 weeks, the increase in your resting metabolic rate will also increase with regular exercise. Your resting metabolic rate is how many calories you burn at rest. The higher your metabolic rate, the more calories you burn when just sitting! So, without even changing the way you eat, you're already working towards some weight loss.

​This brings us to the second step for preparing the body for summer, which is making some changes to the diet by increasing your intake of fruits and vegetables. There are three advantages to a diet high in fruits and vegetables.
1. these foods are rich in antioxidants, which help protect the skin from the harmful, oxidizing effects of the sun and toxic chemicals from the hot air,
2. they also have been shown to help fight against heart disease, cancer and obesity, 
3. finally, they will fill you up on fewer total calories because they are high in fiber and bulk. If a person were to eat 5-10 servings of fruits and vegetables per day, which is the recommendation of many health organizations, today, they would feel fuller on fewer net calories by the end of the day. ​
Theoretically, they could end up eating 200-500 fewer calories per day, which further helps with weight loss. Plus, you would feel better, your hair, skin and nails would look better, and you would become more regular.
​​
The final important step to preparing for summer is to increase your intake of water. Sixty percent of our body is water. Studies have shown that a diet adequate in water helps with weight loss, helps moisten skin, decreases dryness, can help prevent the development of wrinkles, keeps the hands and lips moist, can help fight heat exhaustion, and even has shown to decrease bladder cancer in men. Although there is a lot of debate over just how much water each of us needs, a good individual rule of thumb is to drink enough water so that your urine is clear by the afternoon. Worry about staying up all night going to the bathroom? Then drink most of your water in the first half of the day. Don't like water? Then experiment with various temperatures of plain water, or add a slice of lemon or orange to your water. Perhaps you can find a flavored (not sweetened) water. Even eating a diet high in fruits and vegetables and getting plenty of other fluids can be adequate for some, because these foods and other fluids also provide free water for the body's needs. 

Now is the time to start getting ready for summer! It is not too late. If you start on these steps now, you will be well on your way to feeling great, looking great, and be prepared for a new you this summer, strutting your stuff in those brand new shorts that are sitting in your closet​​
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How do I eat to gain muscle?

4/29/2014

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Gaining muscle through lifting weights, bodyweight exercises, or even intense aerobics requires a proper diet in order to gain the results you want.

Steps   ​

  1. 1. Make sure you're getting at least /between 1 and 1.5 times your body weight (if you are overweight, then substitute your target body weight) in grams of protein. For example, if you weigh 150 pounds, you should be eating between 150 and 225 grams of protein per day if you want to consistently gain muscle. Full time bodybuilders can eat sometimes two to three times their bodyweight in grams of protein, and sometimes more, but for most of us that would be overkill.

2. Choose your protein source. The most common source is meat, but there are alternatives. Fish, nuts, rice and beans, cottage cheese, and soy are all high in protein.

3. Consider supplements. These are an easy way to gain more protein without having to actually eat it. The best kind is Whey Protein. Some doctors say that Whey Protein is difficult to digest, and can strain your liver or kidneys. A high protein diet in general can be straining on the kidneys. 
The solution is to drink a lot of water. This will flush out your system and negate the negative effects of eating a high protein diet.

4. Balance your workouts. If you are doing a highly aerobic activity of any kind and don't eat a high protein diet you will consistently lose strength and muscle mass.

5. Include carbs in your diet. If you are planning on lifting weights but also aiming to lower your body fat, you should know that it is impossible to get enough energy without carbohydrates in your system.

Tips   
​

- Rather than eating all of your protein or carbohydrates in one meal, it is ideal to try to spread it out over the course of the day. Five or more small meals are best. This is because if you eat all your protein at one time, your body won't be able to use all of it. It's about maintaining a high blood protein level so that your muscles can slowly regenerate throughout the day and while you are sleeping.
- Vary your sources of protein. If the only way you're getting it is, say a Whey Protein supplement, you won't be absorbing all of it because your body is taking too much from one source. There are different kinds of protein, and they all affect your body differently.

​- Creatine supplements are often used by bodybuilders. Creatine is a natural substance that helps increase pure muscle mass. However, it is merely a supplement, and is not necessary to gain muscle mass.

Warnings   ​

- Make sure you drink a lot of water. A gallon a day would not be too much. This will prevent your diet from harming your organs and will actually help you lose weight if that is also your goal.

- If you're trying to gain muscle in order to lose weight, know that the only real way to lose weight is with a low-calorie diet. It's extremely difficult to gain muscle mass with a low-calorie diet, so decide which of the two is more important to you and pursue it first.
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How do I lose fat? The do's and don'ts for effective fat loss

12/29/2013

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This seems to be the question on everyone's mind, and for good reason, fat is so easy to acquire and so hard to get rid of. Most bodies love to store fat; it's good security for when you run out of food. This is unlikely, but your body doesn't know that. Unfortunately, the body loves storing fat so much that it will burn anything else available (muscle tissue, stored carbohydrate, etc.) before digging into the fat reserves, unless you trick it.

The first thing your body will burn is stored carbohydrates in the form of glycogen. The next is muscle tissue, only then does it grudgingly dip into the fat stores. This is why most diets don't work, especially "starvation" diets. When you suddenly cut off the food supply, a survival mechanism kicks in causing the body to store every little bit of fat that it can!  This results in weight loss, but not much fat loss, and as soon as you DO eat something, it immediately gets stored as fat to replace any that was used. This is NOT what you want, so you have to fool the body into thinking it doesn't need fat. Here is a list of effective ways to do this, and you won't even have to starve yourself! It's never easy though.

Change your eating habits. Don't diet! Make a permanent change in how you eat

1) Limit, but don't cut out high fat foods: Dietary fat can be stored if taken in excess; however, some fat intake must be maintained to prevent the body from storing every bit of fat it does get. (See #6 below).

2) Limit high sugar and high glycemic index foods (including fruit): Simple sugars (and many "complex” carbohydrates) get easily converted into fat, and can also be the cause of high cholesterol. Glucose, fructose, and sucrose are all simple sugars and malt dextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars.  I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it. Keep it to 2 or 3 pieces a day.
 2)  Limit high sugar and high glycemic index foods (including fruit): Simple sugars (and many "complex” carbohydrates) get easily converted into fat and can also be the cause of high cholesterol. Glucose, fructose, and sucrose are all simple sugars and malt dextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars.  I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it. Keep it to 2 or 3 pieces a day.

3) Eat more frequently: Yes, you read that right!  Eat 5 or 6 smaller meals a day (or 3 main meals and 2 -3 healthy snacks (protein shakes work well). There are several reasons for this, they are:

· With smaller servings, your stomach will shrink, and you will get full faster.

· Digesting burns a surprising number of calories, eat more often and burn more calories! 

· When you eat a large meal, the body takes what it needs, and saves the excess as, guess what? FAT. Smaller meals prevent this even if you eat the same amount overall.

4)   Never eat before bed: Plan your last meal to be at least 2 hours before bed. The body likes to store fat while you sleep if you eat too soon before bed.

5) Eat slowly: It takes your stomach about 20 minutes to signal the brain after it is full. If you eat too fast you will think you are still hungry and eat more. If you're still a bit hungry after eating, do something to take your mind off food for at least 20 minutes and you'll most likely forget about the eating.

6)     Don't totally cut out fat: Keep some fat in your "non diet", as it helps get your body into a "fat burning mode". Keep it "low to moderate fat" not "no fat".  Try to stick to the "good" fats such as those from fish, flax oil, sunflower oil, safflower oil, olive oil, peanut oil.
7)     This won't be easy so sometimes give yourself a break. Allow yourself one "treat" per week, or even a day when you can eat whatever you want, and really enjoy it! 

​8) Eat foods that take lots of energy to burn: These include most vegetables (especially the fibrous ones) and protein sources such as meat. Cut the visible fat off red meat and remove the skin from chicken. Water-packed tuna is very good (if you like it). 

9) Take it easy on complex carbohydrates as any excess gets easily converted to fat. This includes rice, pasta, potatoes, and any "starchy foods". Eat these regularly, but not too much at one time. If you want to lose fat faster, cut down on these foods and replace with protein and good fat (for example: olive oil, almonds, etc).

10) The breakdown should be about: 40% protein, 30% complex carbohydrate, and 30% fat. This can be varied but keep the protein high and control your body fat by manipulating the carbohydrate content. Most of the fat in your diet will come from the protein sources.

Remember: BREAKFAST" means break the fast. 

This is your most important meal of the day. You have not eaten anything for more than 6 to 8 hours. As mentioned above if you don’t eat your body will be burning your hard-earned muscle tone until it gets the fuel it needs.
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    Our Blog Has Articles Related to Fitness, Nutrition and Lifestyle

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    Welcome to the Blog of GO6PACk Fitness by Alex

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