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50 yr old Fitness Freak, Muralist, compulsive shopper, ex Geek squad! its all gunna get blogged! ~ Welcome to my Ponderosa, My Hacienda of unconventional style where fun has no age & we just grow Bolder!! ~ Laurie R - aka Ponderosa Princess

The Ultimate Female Weight Training Guide: Specific, Proven Methods to Get Lean And Sexy | SimplyShredded.com

Ladies this is one of the best ways to plan and execute a beginning to advanced lifting program,,, it is basically spelled out for us here. I basically live by this guide and always have since I’ve been weight training & training others when i was working as a trainer. There are several important things to consider and practice when training with free weights such as how many reps,, how much weight,, how much recovery,,how often and how much cardio do i really need when after all, my heart rate is usually up for most of my circuit so what is really necessary for me as an individual.. Well that last word is the KEY word,, individual!!
Every one needs to listen to they’re body and figure out what is going to work for them. This of course will take time to learn as you go if you are just starting out,,,, i have learn that my ultimate combo is light cardio,,, lots of light to med weight with hi reps for my lower body for firming and tone and heavier weight less reps more isolated moves for upper body to give more strength definition and size since i prefer a wider stronger physique on top,, i think it is a very youthful and sexy look for women to have a strong broad shoulder and defined arm.
And thus the point i made about figuring out what you prefer and can handle and what will work for you. Check out this Awesomely detailed and informative article and guide on this very subject and let me know what you think.

The Ultimate Female Training Guide: Specific, Proven Methods to Get Lean And Sexy | SimplyShredded.com.

The Ultimate Female Training Guide: Specific, Proven Methods to Get Lean And Sexy

The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t!

The Testosterone Story

The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.

What about the female bodybuilders?

Now you may be saying, “I have seen some female bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids. When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects. The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights.

This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.

Research & Studies

Studies have shown that men and women do not need to train differently.

If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.

Here is a very vague overview of rep ranges:

  • 1-5 reps = Strength
  • 6-12 = Hypertrophy
  • 12+ = Endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.

Diet & Nutrition

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps?

This is most-likely due to not being informed, or even misinformed (by the media), about how women should train. What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results. In this article, we will go over some basic diet and training information and then direct you to where YOU can get diet and training help and direction!

Dieting for Women — General Guidelines

Before we get into the recommended diets for women trying to lose fat and gain lean muscle, let’s go over some general diet guidelines.

Calorie Control

The biggest factor in a diet is calories in versus calories out; your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle. Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.

Macronutrient Manipulation

While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat. A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.

Stay Hydrated

You should drink plenty of water every day. Try to drink at least eight glasses (or 64 oz.) of water per day. The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.

Quality Control

Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.

You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!

Insulin Control

Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.

Adequate Protein

In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins. You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel.

Essential Fats

Essential fatty acids (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a QUALITY EFA product, such as Scivation Essential FA.

Women do not need to diet much differently than men. One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a low carb diet. Due to this fact we recommend women follow a low-carb (not no carb) diet to lose fat and gain toned, lean muscle.

Curve Appeal—Exercises to Help Add Sexy Curves

What is the most common thing you see women do in the gym? Cardio. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises.

Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.

Deadlifts

Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.

Squats

Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.

Lunges

Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.

Pull-Ups

Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.

Dips

Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.

For a visual demonstration of these exercises go to www.exrx.net

The 12-Week Workout Program

As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

Exercise Tips: Form Over Ego!

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

Warm-Up Properly

You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.

Rest, Don’t Nap, Between Sets

We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.

What if I Miss a Workout?

If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.

You now have a complete 12-week workout program. Next we are going to discuss a topic that will interest all women, why do trouble areas of fat exist?

Tricep, Thigh & Booty Fat: Why “Trouble Areas” Exist

Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat. If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.

Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt. We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.

Stored Triglycerides—Body Fat We Want to LOSE

While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose. Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).

Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be burned. In order to lose body fat, the fatty acids must be burned!

Transport of FFA to be Burned!

Blood flow is of prime importance to the transportation of FFA away from adipocytes and through the circulation to active tissues where they can be burned. This is especially important during exercise where energy requirements are heightened.

Low blood flow could cause the accumulation of FFA within adipose tissue resulting in less available FFA to be oxidized and a greater chance of FFA to be turned back into triglycerides. It has been found that the stubborn fat areas (thighs and butt) have poor blood flow. Therefore in order to get rid of stubborn fat we must increase blood flow. What is the best way to increase blood flow? Exercise! In addition to this certain supplements can also increase blood flow (more on this later). Increasing blood flow throughout the body will assist in losing weight by transporting FFA to where they can be burned.

FFA Oxidation—Burning Body Fat

When the FFAs reach muscle tissue, they are transported into a muscle cell. Once in the muscle cell, the FFAs can re-esterfy (rebind) with glycerol to form triglycerides to be stored in the muscle or bind with intramuscular proteins to be used for energy production in the mitochondria. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.

We want the FFAs to be burned in the mitochondria. Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.

Summary Thus Far

  • Stubborn fat areas are caused by a high density of Alpah2 receptors and poor blood flow
  • Lipolysis must be increased in order for FFAs to be burned
  • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss
  • FFAs must be BURNED to body fat loss to occur
  • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs

Knowing these facts allows us to choose supplements that will assist in burning through stubborn fat. The next chapter will go over a cardio protocol that can help burn stubborn fat and then go over some supplements to help burn fat in stubborn areas.

The Stubborn Fat Cardio Protocol

We learned that NE/E activate the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases. So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration.

So how can we overcome this while maximizing fat loss?

By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.

High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating. One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity. After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out. While you might not be able to sprint at full speed anymore you can still walk and jog as the intensity is not as high as sprinting and other uses the aerobic energy systems.

Knowing this we can setup a cardio program to maximize fat burning:

  • 15 seconds all out followed by 45 seconds of low-intensity cardio
  • Repeat 10-15 times.
  • 15-30 minutes of low-intensity cardio

This cardio could be done on the treadmill, elliptical, bike, running track, etc. We usually recommend the elliptical machine as it is low impact and easy to change speeds. We also recommend doing the Stubborn Fat Cardio Protocol separate from weight training, either first thing in the morning (if training in the evening) or on off days from the gym. To start, we recommend doing the Stubborn Fat Cardio Protocol 2-4 times per week.

In addition, you can perform low-intensity cardio post-workout or on off days if Stubborn Fat Cardio is done on weight training days. This is optional, but will speed up fat loss. We recommend having at least one day a week completely off from all exercise.

The Stubborn Fat Supplement Stack

In order to lose that last bit of stubborn fat, you will have to diet and train more intensely. Sometimes that doesn’t work or is just straight up not possible. This is where specific dietary supplements that target fat loss come into play. We will now go over supplements that will help increase fat loss in stubborn areas.

Have you been working out and dieting consistently but you are not seeing the results you want? Are you starting to lean out, but you have some stubborn fat that will not go away? Most likely, this stubborn fat is on your hips and thighs. No matter how many lunges and squats you do, this fat just will not go away. Well, there is a reason for this. Women tend to store fat on specific areas of their body (hips and thighs) to the placement of specific receptors that make it hard to burn fat in those areas. Knowing this, PGN and its team of experts has developed Trimfat to increase fat loss and get rid of those stubborn fat areas once and for all! Read on to find out how you can be on your way to the tight, sexy body of your dreams!

Norepinephrine and Adrenergic Receptors

Body fat storage is controlled by many different factors ranging from diet to hormones to receptor density (the amount of receptors in one area). Of importance to this article is receptor density. Without diving to deep into the nerdy science stuff, a receptor can be looked at like a lock that a key (i.e. a hormone) fits into.

Adrenaline

The term “adrenaline” is commonly used to refer to the body’s excitatory catecholamines, Epinephrine (E) and Norepinephrine (NE), which are regulators of lipolysis (fat breakdown). NE and E acts on receptors called adrenergic receptors of which there are alpha (1 & 2) and beta (1, 2, & 3) subtypes. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). Stubborn fat areas have a high density of alpha2 receptors, making it harder for fat breakdown to occur in that area. If you are a women this means you have a large amount of alpha2 receptors in your thighs and glutes.

This is the reason why the fat in those areas are so hard to get rid of! In order to burn stubborn fat we must override the inhibitory effect of the alpha2 receptors. PGN Trimfat was designed to target stubborn fat areas in addition to providing an exercise and overall metabolic boost.

B Vitamins

  • Vitamin B6 (Pyridoxine HCl): 50mg
  • Vitamin B5 (Pantothenic Acid): 25mg
  • Vitamin B12 (Methylcobalamin): 100mcg

The B vitamins are essential to whole body metabolism, especially fat loss. We included the B vitamins in Trimfat to ensure your body has what it needs to burn fat at its full potential.

Cayenne Pepper

Cayenne peppers have been used for centuries as a folk medicine for stimulating circulation, aiding digestion and relieving pain (topically). Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation. Blood flow to adipose tissue is very important for the transportation of fatty acids to be burned. Increasing blood flow allows more fatty acids to be delivered to tissues where they can be burned. In order to lose body fat you must burn fat!

Caffeine USP

Caffeine, a plant alkaloid belonging to the drug class methylxanthines and is found in natural sources such as coffee beans, tea leaves, cocoa beans, and other plants, is the world’s most widely used stimulant. Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue and improve cognitive performance.

Caffeine acts as an adenosine receptor antagonist. Adenosine decreases the release of stimulatory/excitatory neurotransmitters (i.e. norepinephrine [NE]). Therefore, blocking the adenosine receptor allows a greater excitation to occur by increasing NE’s ability to activate the adrenergic receptors. This means you will feel more energized.

Caffeine inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate. The end result is there are more fatty acids available for oxidation after consumption of caffeine. Caffeine increases the release of fat from body fat stores so it can be burned, leading to fat loss.

Hordinine HCL

Hordinine increases the liberation of NE and also decreases its breakdown, leading to both faster and prolonged stimulatory effect from NE. Liberating NE and prolonging its activity will lead to more energy and greater lipolysis. Hordinine also inhibits the Monoamine Oxidases-B (MAO-B) enzyme, which is responsible for the breakdown of dopamine. Dopamine is a catecholamine involved in the regulation of appetite, mood, and other functions. Prolonging dopamine’s activity will lead to an improvement in mood and a decrease in appetite, both of which are beneficial while dieting. Hordinine gives you more energy, decreases your appetite, improves your mood, and increases fat loss.

Synephrine HCL

Synephrine is an amine found in the Citrus aurantium fruit. This fruit has been used in Eastern medicine for hundreds of years. Synephrine can increase ones metabolic rate and thermogenesis without any side effects on blood pressure or cardiovascular health. An increased metabolic rate means more calories are burned. Synephrine’s effect on metabolic rate lies in its ability to bind to specific adrenergic receptors, the ?-1.

This binding effect causes an increase in the body’s ability to metabolize stored body fat as well as a decrease in appetite.

Vinpocetine

Vinpocetine increases circulation and blood flow to the brain. Just like cayenne, vinpocetine’s ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned.

Yohimbine HCL

Yohimbine is an alpha2 receptor antagonist. The catecholamine norepinephrine (NE) is released in times of stress and intense activity to increase the amount of available energy by releasing stores nutrients (i.e. fatty acids from fat cells). NE activates both the beta and alpha adrenergic receptors. Activation of the beta receptors increases fatty acid liberation from fat cells while activation of the alpha receptor inhibits liberation of fatty acids.

Yomhimbine blocks the alpha2 receptor, the receptor responsible for stubborn fat areas, from being activated. By blocking the alpha2 receptor with Yohimbine, the negative feedback caused by NE binding to the alpha receptors is reduced and fatty acids from those stubborn areas are released and now able to be burned.

Yohimbine has been shown to increase fat loss by increasing the amount of lipid mobilization and oxidation and blood flow to adipose tissue due to alpha2 antagonism. So Yohimbine addresses two of the fat burning principles we are trying to address: alpha2 receptor action and blood flow.

The TFI Blend was designed to increase fat release from fat cells so it can be burned, specifically stubborn fat areas, increase blood flow, and increase the fat oxidation.

Wrap-Up

Trimfat targets all of the fat loss pathways; Trimfat increases fat breakdown, increases blood flow so the fatty acids can be transported to tissues to be burned, increases the burning of fatty acids, and blocks the Alpha2 receptors which are responsible for stubborn fat. Using Trimfat will allow you to lose fat like never before and get rid of that stubborn fat! Say goodbye to hip and thigh fat for good!

Supplement Stack: Xtend + VasoCharge

Scivation has made pre-workout supplementation a thoughtless endeavor. Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the mind-blowing energy and unbelievable endurance to help you take your workouts to the next level.

Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you’re like anyone here at PGN or Team Scivation, this is a dream come true. Time to stop dreaming. Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own category—Workout Nutrition™. Scivation VasoCharge, formerly known as VasoXplode, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush™ Blend. Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack™ is here, and it is time for you to get your swole on.

Q: What are two of the main causes of poor performance and lack of growth/progress for bodybuilders and fitness enthusiast?

A: Fatigue and increased protein breakdown (catabolism).

If you do not have the energy and drive to lift harder and heavier each workout then you will not grow. If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow. Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies. Scivation has taken the guess work out of workout nutrition and created a supplement combo that will increase your energy and performance, delay fatigue, and decrease protein breakdown WHILE increasing protein synthesis (the key to muscle growth). It’s time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack—Vasocharge + Xtend!

Scivation Vasocharge

We have formulated Scivation Vasocharge around ingredients that are scientifically proven to increase performance and lean muscle growth. Vasocharge contains synergistic ingredients that work together to take the results you will see to the next level and beyond.

  1. Creatine + Citrulline Malate: Synergistically increases performance
  2. Creatine + Beta-Alanine: Synergistically increases performance and lean mass gains
  3. Citrulline Malate + Arginine: Increases blood flow and amino acid deliver to skeletal muscle, leading to increased protein synthesis (muscle growth)
  4. Tyrosine + ALCAR + Caffeine + D,L-Phenylalanine: Increases energy and mental focus while delaying fatigue, allowing you to workout harder and longer.

Vasocharge is formulated to allow you to increase the intensity of your workouts while delaying fatigue, which results in greater progress being made. VasoCharge increases energy production and power output, decreases H+ accumulation and fatigue, and increases blood flow and the delivery of amino acids to skeletal muscle, making it an all-in-one pre-workout powerhouse.

Scivation Xtend

We have formulated Scivation Xtend to increase protein synthesis, recovery, and performance using a precise blend Branch-Chained-Amino Acids (BCAA), L-Glutamine, and Citrulline Malate. BCAA are a must have for workout nutrition. In summary, the metabolic roles of the BCAA Include:

  • Substrate for energy production
  • Substrate for protein synthesis
  • Precursor for the formation of other amino acids
  • Primarily Alanine and Glutamine
  • Metabolic signals (Primarily Leucine)
  • Stimulates protein synthesis through insulin secretion/activation of the PI3K pathway
  • Stimulates protein synthesis through activation of mTOR
  • Stimulates leptin expression in adipocytes through activation of mTOR

Xtend was formulated to give the body what it needs during exercise. As you exercise, the body increases the demand for various nutrients and if the body is not fed those nutrients, it must obtain them from other sources (i.e. breakdown of skeletal muscle to obtain amino acids).

Both BCAA and Glutamine oxidation/demand is increased during exercise. In order to meet this increased demand for BCAA and Glutamine, the body breaks down muscle protein. The goal of weight training is to increase protein synthesis. In order to gain muscle mass, protein turnover (protein turnover = protein synthesis – protein breakdown) must be positive. An increase in protein synthesis from weight training can lead to an increase in muscle mass. If we are increasing protein breakdown during training, we are decreasing the training session’s overall anabolic effect and limiting muscle growth.

Increasing Protein Synthesis

BCAA supplementation has been shown to not only increase protein synthesis, but also to decrease protein breakdown. By supplementing with Xtend during your workouts you are creating an ideal environment for muscle growth.

What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation as part of one’s workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery. By supplementing with Xtend during your workouts there is no need to use those sugary sports drinks in order to recover. Xtend allows you to recover more quickly without the adding calories and sugar that can lead to fat gain.

Vasocharge + Xtend

By combining Vasocharge and Xtend pre-workout you prime your body for heightened performance and anabolism. Our pre-workout recommendation (taking 15 minutes pre-workout) is:

  • 1-2 Scoops Vasocharge
  • 1-2 Scoops Xtend

You should follow this up during your workout by sipping 2-3 servings of Xtend throughout your entire workout. This will ensure protein synthesis levels stay elevated and your body is primed for growth. While many people overlook the power of workout nutrition, with the Scivation Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and gain the lean muscle you never could before while supporting fat loss.

Protein Benefits and Requirements for Active Women

Jennifer Hendershott

“Absolutely ridiculous!” This is what I thought aloud while reading a popular diet book for women. It was appalling. Yogurt, cereal, coffee and a glass of juice for breakfast. Where the heck is the protein!? Sure, yogurt has some, but not enough to sustain the energy, satiation and nutrition that an active woman needs. It is time to set the record straight. We need to take these old school, fairy tale diets and trash them! Just as we burned our bras in the 60’s for equal rights, let’s burn our old diet books and get with the program—Women NEED protein!

“You need protein to sustain muscle, energy and even promote fat loss,” says Jen Hendershott, two-time Ms. Olympia, Fitness International Champion and spokesperson for PGN Nutrition, makers of Whey Sensible.

The Protein Problem

Unfortunately, protein is a nutrient often downplayed when it comes to women’s diets. For some reason, many people seem to think women don’t need to emphasize protein in their diets, but I am here to tell you that we DO. Protein is made up of amino acids, the building blocks of many tissues in the body, including muscle. Certain amino acids are “essential”, which means the body cannot make them and they must be obtained through your diet. When you workout, you breakdown muscle tissue. In order to repair that muscle tissue and gain lean mass and become stronger, you must give the body protein to supply the amino acids needed for recovery. If you do not get enough protein in your diet your body will not have enough amino acids, specifically essential amino acids, to work properly and recovery from workouts. Where will it get these amino acids you are lacking?

That’s right, from muscle tissue! All that hard work will be wasted! In addition to being required to recover from workouts, protein and amino acids are important for many reasons, such as:

  • Supports immune system function.
  • Promotes healthy connective tissue, hair, nails and other tissues.
  • Supports energy levels.

Now that we know why protein is so darn important, let’s find out how much protein a woman needs.
The recommended daily allowance of protein for SEDENTARY adults is 0.8 grams per kilogram of bodyweight (0.8g/kg) or 0.36 grams per pound of bodyweight (0.36g/lb). One should note that the recommended protein ratio is the same for both men and women. But what about active women, do they need more protein than sedentary women? The answer is a resounding YES.

Protein Facts

The International Society of Sports Nutrition’s recently released its current stand on protein intake:

  1. Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
  2. Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are not only safe, but may improve the training adaptations to exercise training.
  3. When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
  4. While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
  5. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
  6. Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
  7. Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA’s), may improve exercise performance and recovery from exercise.” (Campbell et al, 2007)

From this we see that active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Ideally your protein should be spaced out throughout the day. If you eat five meals a day, this would be 30 grams of protein per meal (continuing with the example above).

So let’s put this number into action and outline and example diet. I will just list the proteins and not the carbs and fats because they will vary depending on your diet and goals.

  • Meal 1: 1 Cup Egg Whites
  • Meal 2: 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Meal 3: 4 oz. Chicken
  • Meal 4 (Post-Workout): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5: 4 oz. Fish (i.e. Tilapia or Salmon)

***Note each of the above protein amounts are about 30 grams of protein.

Good Protein Sources

  • Eggs and Eggs Whites
  • Chicken
  • Turkey
  • Lean Beef
  • Fish (tuna, tilapia, salmon, mahi mahi, halibut)
  • Protein Powders such as Whey Sensible by PGN Nutrition.
  • Tofu

There is no reason why you cannot hit your protein needs DAILY! With quality, low carb and fat protein powders like Whey Sensible from PGN, it is delicious and easy to whip up a fast shake and satisfy that sweet tooth at the same time. Dietary protein is very important in a woman’s diet. Women need the same amount of protein as men (adjusted for bodyweight). It is recommended that active women eat about 1 gram of protein per pound of bodyweight.

If you want to progress in the gym and reach your goals for the body of your dreams, eat your protein and don’t let anyone tell you that women don’t need to eat protein!

Putting a Complete Program Together

We have gone over a lot of information. To make things easy for you we will outline a couple sample workout and supplement schedules.

Schedule #1

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Wednesday: OFF
  • Thursday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: OFF
  • Sunday: OFF

Daily Schedule (Mon, Tues, Thurs, Fri)

  • Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM): 1-2 Trimfat
  • Meal 3 (3 PM): 4 oz. Chicken
  • 15 Minutes prior to Weight Training: 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
  • Weight Training (5 PM): Sip on 2-6 scoops Xtend during your workout
  • Meal 4 (6 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days, your Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Schedule #2

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: OFF
  • Wednesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Thursday: OFF
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Sunday: OFF

Daily Schedule (Mon, Wed, Fri, Saturday)

  • Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM), 1-2 Trimfat
  • Meal 3 (3 PM): 4 oz. Chicken
  • 15 Minutes prior to Weight Training (4:45 PM): 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
  • Weight Training (5 PM): Sip on 2-6 scoops Xtend during your workout
  • Meal 4 (6 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Schedule #3

  • Monday: Weight Training
  • Tuesday: Weight Training
  • Wednesday: Stubborn Fat Cardio
  • Thursday: Weight Training
  • Friday: Weight Training
  • Saturday: Stubborn Fat Cardio
  • Sunday: OFF

Daily Schedule

(Mon, Tues, Thurs, Fri)

  • Upon Waking (15 Minutes prior to Weight Training): 1-2 Scoops VasoCharge. 1-2 Scoops Xtend
  • Weight Training (6:30 AM): Sip on 2-6 scoops Xtend during your workout

(Wed, Sat)

  • Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM): 1-2 Trimfat Supplement (optional)
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days 1-2 Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Schedule #4

  • Monday: Weight Training
  • Tuesday: Stubborn Fat Cardio
  • Wednesday: Weight Training
  • Thursday: Stubborn Fat Cardio
  • Friday: Weight Training
  • Saturday: Weight Training
  • Sunday: OFF

Daily Schedule

(Mon, Wed, Fri, Sat)

  • Upon Waking (6:15 AM- 15 Minutes prior to Weight Training): 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
  • Weight Training (6:30 AM): Sip on 2-6 scoops Xtend during your workout

(Tues, Thurs)

  • Upon Waking (6 AM): 1-2 Trimfat
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM): 1-2 Trimfat or 2 scoops Xtend
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days take 1-2 Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Conclusion and Summary of Main Points

We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.

  • Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
  • Women should lift weights just like men.
  • Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
  • Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
  • Calorie Control, Macronutrient Manipulation, Staying Hydrated, Eating Quality Foods, Insulin Control, Eating Adequate Protein and Essential Fats are all vital to a healthy diet and gaining lean muscle.
  • Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.
  • Lipolysis must be increased in order for FFAs to be burned
  • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
  • FFAs must be BURNED to body fat loss to occur.
  • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
  • The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.
  • The Xtend + VasoCharge stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.
  • Consistency is the key to success. Create a workout schedule and diet and stick to it!

There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!

 

Yoga ~ its benefits & some simple instructions

My wonderful sister Linda has put together some yoga moves and very beneficial info on several specific stances & poses,,, I am going to go into the benefits of yoga,  stretching & flexibility training once again because of the importance this type of thing has in the world of fitness and wellness & retaining range of movement and flexability into the later years of life.

The reason this is so important is simple!!! We don’t ever want to lose our flexibility and ability to move & function. As we age our muscle mass shrinks, shrivels & posture starts to stoop over, we lose our flexibilty & ability to move freely,,, we stay sore and achy longer & our muscles tend to cramp and tighten more often. This is where we can learn from nature!!,,, Cats to be exact…. watch them & learn.

Instead of a pill for cramps & restless leg syndrome try this…. > Its simple… mod to medium intensity walks,,, weights,,, stretching,, flex training & or yoga..pick 1 or 2 every other day and clean eating,  its the original cure all… i know it sounds redundant but its true!! most dr.s want you to think meds are the ultimate cure all,,,,,,,, but if the general public only knew how simple good health was than a lot of drug companies would be outa business cause we  wouldn’t need to buy their shiiiiitt !!!!

Than Dr.s would be back to mending brocken bones etc! ~ >> “Jumps off soapbox”>>…See yoga moves and give em a try! More will be on the way…. by the way,,, i know we look alike ;)

~This is a modified Lotus pose~

This is a good pose to begin with. Come into a seated  comfortable cross legged position with hands resting on knees or thighs. (To lengthen and align the spine first bring both hands behind you near your tail bone, palms down fingers pointed away from body, press down and lift your chest and upper back and spine up.) Feel the spine open up here.  Now rest hands on knees. Slowly inhaling deep through your nose, and exhale slowly through your nose. Continue this 10 times.

Although this looks simple and easy to do, it gives you numerous benefits.

Benefits:

-It helps improve your concentration levels

-It helps in calming the brain

-It gives a good stretch to your spine, thighs, ankles and calf muscles.

-It relieves you of sciatica pain and improves your posture

-It helps in enhancing blood circulation in your body and improves digestion

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Paschimottasana

1.on an inhale reach fingers toward the sky to create length in your side bodies.  As you exhale draw the inner groins deep into the pelvis while keeping the pelvis long. Lean forward from your hip joints not bending at the waist. Lengthen the tail bone away from the back of your pelvis. If your hands make contact with your toes grab onto outside of your foot, if not place your hands on your shins or take a strap around your feet and hold the strap. 

2.stay here for a few breaths, and then begin to deepen the pose by moving with your breath, keep your spine long and your gaze at your feet. With each inhale lift and lengthen your front torso, and with each exhale release a little more fully into the forward bend. Eventually you may be able to stretch your arm out beyond the feet on the floor.
3.stay here and breath for 1 to 3 minutes then return to staff pose.
The seated forward bend is a basic yet challenging pose with several benefits:
-stretches the hamstrings, spine and lower back
-calms the mind and relieves  stress and anxiety
-improves digestion
-relieves symptoms of PMS and menopause
-stimulates the liver, kidneys, ovaries and the uterus

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Heres some of her info on Yoga that she took the time to compile…..

                  ~ Yoga ~ Make Time to care for your health!

Most of us think of exercise as something that ONLY benefits us physically.   You might be surprised to find out that not only does exercise (yoga) improve your physical condition but…it can significantly improve your mood( mental and spiritual condition as well.

If you experience pain… physical, mental ( or both) yoga and meditation may help provide some relief, and may also improve the ability of your brain to properly process and transmit info. Yoga therapy may be the key to, not only a healthy body but also a happy brain, (a healthy mental state). The physical, mental, emotional, and spiritual benefits of yoga and meditation are beginning to emerge in western science as to how yoga works to improve health, heal ache and pains, and keep sickness at bay.

my experience with yoga therapy has inspired me to dig a little into scientific studies to help explain why and how yoga can help both prevent disease and help you recover from it. Here is some of what I found:

1). Improved flexibility is one of the first and most obvious benefits of yoga. During your first class you probably won`t be able to touch your toes, much less do a back bend.  But as you continue, you`ll notice a gradual loosening and eventually seemingly impossible poses will become possible.  You may notice stiffness at first, as is expected when introducing the body to a new activity…but then you might start to notice that aches and pains start to decrease.  That`s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones.  Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain.  And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

2). Strong muscles do more then look good they also protect us from conditions like arthritis and back pain, and help prevent falls in the elderly.  Yoga builds strength and flexibility,a beneficial combination.

3). Your head is like carrying a heavy bowling ball around all day.   When it`s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it.  Try holding up that heavy forward leaning head all day, and it equals = pain and fatigue.  Poor posture can cause back, neck, and other muscle and joint problems. (our mothers were right…Don`t Slump!) Slumping may cause your body to compensate by flattening the normal inward curves in your neck and lower back.  This can cause pain and degenerative arthritis of the spine.  Having experienced this firsthand,  I can tell you…take the time to counter activities that require constant forward bending…strengthen, nurture and support your spine often.

 4). I am beginning to understand why I crave movement and here is some of the research that confirms why:  Spinal disks- the shock absorbers between the vertebrae- that can herniate and compress nerves crave movement  That`s the only way they get their nutrients.  If you`ve got a well balanced asana practice with plenty of back bends, forward bends, and twists, you`ll help keep your disks supple.

Here are a couple of  basic”yoga terms” you may hear,  or you may have heard used.  The first is” Asana” and the second is “Pranayama”.

Asana: quite simply means ” a posture”. Any way that we may sit, stand or position our hands is an Asana. Asanas are widely known as yoga postures or yoga positions.

Pranayama: means- the art of breathing control, and is an ancient practice concerned with breath control.

And the more info I dug into helped reveal the “why” of yoga therapy and it`s many benefits.

5).” When you contract and stretch muscles, you move organs around, and when you come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells).  This helps the lymphatic system fight infections, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning”.

Are you still looking for more reasons to get started ?  I hope you will roll out your mat…and nurture your mind, body and soul with gentle stretches, Asanas, Pranayama, and meditation.

As with any lifestyle change or physical exercise program consult your Physician before you begin your yoga practice.

Excerpts taken from the following:

1.count on yoga: 38 ways yoga keeps you fit. by Timothy McCall, M.D.

very informative and just a start of whats to come here on my fitness & wellness & fashion fun Blog. We will try to add new moves every once in awhile,, so stay tuned.

What Kind of Protein Supplement is Right for You? – IRONMAN.com in Kona, Hawaii

This is a Very Important addition to getting a summer HOT BOD people!! You don’t realize how the right protein supplement can actually work with you or against you along with your workout routine to reach your fitness and wellness goals!!!
I really didn’t either until about a year ago i started on WHEY!!! its obviously the right one for me because its made a World of difference in my energy,, immune system,,, and ability to burn the little bit of body fat that i have,,,, & not my MUSCLE! THATS BIG!! & its great for giving you that full satisfied feeling that some people want when dieting,,, even if they aren’t fitness buffs… for example my Husband. He just likes it because he can have some to supplement his meals and avoid overeating,, & he says it makes him feel great!! You really need to make sure you get one at your health food store however & check to see if it is pure, dissolves easy in whatever you want to put it in, and unsweetend without artificial sweeteners etc.

What Kind of Protein Supplement is Right for You? – IRONMAN.com | Official Site of IRONMAN, IRONMAN 70.3, 5i50, Iron Girl and IRONKIDS | Triathlon Races | Official IRONMAN Merchandise | IRONMAN World Championship in Kona, Hawaii.

What Kind of Protein Supplement is Right for You?

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what kind of protein powder is best for triathletes?

Don’t let aisles of chocolate and vanilla powders intimidate you. Hit the health food store with the know-how.

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by Dave Smith/Greatist.com

Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand. And it is true: Protein can help promote a healthy weight and can help muscles recover after a good workout. But what exactly is protein and, when it comes to supplements, which type of protein is best? Read on to learn about the different sources of protein powder and which ones stand apart from the rest.

Protein 101: The need-to-know

Protein is a macronutrient found in many foods such as meats, dairy products, nuts and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as (drum roll, please) muscles. While many experts suggest getting the bulk of our protein from whole food sources, protein supplements can make it easier to get those aminos on-the-go. But not all protein supplements are created equal. Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:

Protein concentrate vs. isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85 percent pure protein (with the remain 15-30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.

Complete vs. incomplete protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 10 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.

OK, now we are ready to dive into the fun stuff. Here is a detailed look at the most common protein powder supplements on the market, and what their pros and cons mean for you.

What’s up with supps? A protein comparison

Whey protein

The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese (seriously, who knew it happened like this?).

Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism. Whey is also quickly absorbed by the body, making it useful for post-workout recovery.

Bonus: This inexpensive source of complete protein comes in a variety of flavors ranging from tried-and-true vanilla to decadent chocolate-mint ice cream. (Sorry, we couldn’t find a cheddar cheese flavor for those looking to stay true to whey’s roots!)

Cons: The sugar found in milk (aka lactose) is a common allergen that can make whey indigestible for some. And while those tasty flavors make whey a yummy choice, they often (depending on the brand) come with a host of less-than-desirable artificial sweeteners and chemicals.

Casein protein

Got milk? Well here’s another protein powder that comes straight from the udder (figuratively speaking of course!). Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats.

Pros: Casein protein powder offers similar benefits to whey protein, but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice before bed. (Yum—bedtime protein shake!)

Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a post-workout supplement because it’s absorbed so slowly. After exercise the body craves nutrients to replenish and rebuild—which is best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable.

Egg protein

Egg protein comes from, well, eggs! It is a complete protein made by separating out the yolks and dehydrating the egg whites.

Pros: Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet.

Cons: Allergies to eggs are common, similar to milk allergies, especially in children and young adults. Egg protein is also one of the most expensive protein supplements available, which is likely why Rocky Balboa did it this way.

Soy protein

Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour (which also makes for delicious pancakes!).

Pros: Protein from the soy bean may help improve the body’s immune function and promote bone health. Soy may also help prevent cardiovascular disease and reduce the risk of certain cancers.

Cons: In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on hormone levels. Many foods are already full of soy due to its extremely low-cost protein. This has led some to question whether adding even more dietary soy (via protein supplements) is a wise choice.

Rice protein

News flash: There is protein in rice! Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder.

Pros: Protein aside, brown rice protein is considered a good source of complex carbohydrates, vitamin B and fiber. It’s also hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste.

Cons: Unlike soy, rice protein is a plant-based option that’s deficient in some amino acids and therefore should not comprise the main source of dietary protein.

Hemp protein

Hemp protein is derived from the seeds of the cannabis plant that’s gained popularity in recent years. (And yes, we are talking strictly about hemp as a food source here!)

Pros: Often referred to as a “superfood” due to its mix of essential fatty acids, hemp has been shown to improve metabolism, brain function, and circulation, and can help treat a host of medical conditions. Hemp also includes all 21 amino acids (making it a complete protein). The vegan-friendly supplement is also extremely hypoallergenic, high in fiber (read: excellent for digestion and filling), which makes it an excellent weight-loss food.

Cons: Since hemp is only harvested in mass quantities in select countries due to its association with cannabis, it is often the most expensive protein powder available.

Pea protein

Thought you’ve seen them all? Pea protein comes from the yellow split pea, making it a popular choice for vegetarians and vegans alike.

Pros: As with most plant-based proteins, pea protein is hypoallergenic. It boasts a 98 percent digestion rate, meaning the body is able to process the vast majority of each serving. It is another highly satiating protein, which may help promote weight loss. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source. Don’t like peas? Don’t worry, the protein version doesn’t taste like mush!

Cons: Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids. Even still, it remains deficient in certain amino acids and should not be used as a primary source of dietary protein.

Weight gainer

Looking to bulk up? Weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that makes it much more calorie-dense than typical protein powders. It is often used by bodybuilders who are looking to pack on the pounds, or by serious athletes who have difficulty consuming enough calories to offset the large amount they burn through intense training.

Pros: Jam-packed with calories, weight gainers allow people to consume more calories than they could through food alone. They also help keep the grocery bill in check by delivering calories at a (slightly more) economical price.

Cons: Unsurprisingly, weight gainers often contain many additives, artificial sweeteners and fillers so that they can pack the calorie and protein punch their users are looking for. It’s also worth mentioning that the huge calorie count in these products doesn’t necessarily translate to more muscle. In fact, all those extra calories will be stored as fat if not needed for recovery after intense exercise.

To the protein aisle! The takeaway

When it comes to protein powders there really is something for everyone. Just keep in mind that when it comes to buying protein, as in life, “You get what you pay for.” Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body. It is also worth noting that the amount of protein required by the body depends on a person’s activity level, physical size and gender. Testing various sources and quantities of protein can help determine a mix that works best. And, just because it’s easy to chug a shake after a workout doesn’t mean protein powders should replace whole foods entirely. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.

 

Originally from: http://www.ironman.com/triathlon/news/articles/2013/10/guide-to-protein-supplements.aspx#ixzz2uT48Mkdq

What is whey protein? What are the benefits of whey protein? – Medical News Today

What is whey protein? What are the benefits of whey protein?

Originally published on Monday 15 July 2013

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

This Medical News Today information article includes information on the composition of whey protein, its use in muscle building, and its potential health benefits. The article also explains some of the side effects associated with whey protein.

A study published in the journal Clinical and Investigative Medicine1 found that whey protein helps reduce weight loss among HIV-positive patients.

Composition and forms of whey protein

Composition: Whey protein is a mixture of the following:

Protein shake
Whey protein milkshake.
  • Beta-lactoglobulin
  • Alpha-lactalbumin
  • Bovine serum albumin
  • Immunoglobins

There are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH):

  • Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose).The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%.
  • Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein.
  • Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein.WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

Muscle building with whey protein

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

Glen Tobias, MS, RD, discusses whey protein’s
advantage over other protein supplements.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”2

Much better gains in strength are associated with whey isolate supplementation compared to casein.

This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass3 compared to supplementation with casein during an intense 10-week resistance-training program.”

Health benefits of whey protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

The possible health benefits of consuming whey protein include:

Side effects

Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein doesn’t generally cause any adverse events.

However, consuming severely high doses can cause:

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.

The whey protein production process

This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).

The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower.

The protein powder is then ready to be packaged and consumed.

Written by Joseph Nordqvist

What is whey protein? What are the benefits of whey protein? – Medical News Today.

Why You Should Love Deadlifts & How to Do them Correctly

Hey girls,,, these have taken my backside and butt from hohum to amazing,,, so far ive been doing these 3 times a week  for about 2 months and am getting very impressive results!!! also good for anyone with a week lower back,,, but make sure and read up on doing them correctly first~!!

 

Why You Should Love Deadlifts (and How to Do Them Correctly)

If the deadlift isn’t part of your regular routine, it should be. While the move’s name may conjure images of meaty bodybuilders, the exercise is an amazingly effective move for your lower body, especially your glutes, hamstrings, and quads. Not only that, it’s great for your core muscles, too. “The act of keeping the core tight while the load is trying to pull you forward is extremely beneficial,” says Tim Rich, a personal training manager at Crunch. Basically, the deadlift is a great exercise to get ready for bikini season.

Another reason to love deadlifts? It’s the ultimate functional fitness move. “The deadlift is a must-have skill to keep your independence,” Tim says. “Proper loading of the spinal column will keep you active and mobile in the later years. You will always have to pick things up for the rest of your life.” Regularly doing deadlifts also does wonders for your posture, so if you spend a lot of time at a desk, you should be doing this move.

Ready to add deadlifts to your workout circuit? Read on for tips on how to do a deadlift correctly.

Before you even start thinking of how heavy you should go, Tim recommends that you first make sure you’re doing the move correctly (just use a barbell without weights added or practice at home with a broom). “For some people, getting into the right position and holding for 10 seconds with a broomstick will be a workout,” Tim says. “Once proper position can be accomplished, it’s time to add weight.”

Here’s how to do a perfect deadlift:

  1. Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
  2. Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
  3. Keep the barbell close to your legs, almost touching them.
  4. Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (Tim recommends that beginners take four seconds to bend down and two seconds to pull up). Don’t use your back and do not round your spine.
  5. You should be using a weight where you can do three sets of 12 to 15 reps before fatiguing your muscles — but remember that you should be able to still do the move correctly on your last rep.

via How to Do a Deadlift Correctly.

Sun Exposure is good for you!! Get in it my pasty friend!!!

According to http://www.dailymail.co.uk/health/article-2429723/Too-sun-Sometimes-good-Over-exposure-cuts-odds-heart-attacks-early-deaths.html The sun is good for us!!! who would of thought huh?? Well me for one!! ive grown up in the California sun & fun and still limit myself on the chemical sunscreen SH#t I put on my bod!! I tend to think its just another way for the inventers of sunscreen to make ALOT of money!! if you want protection from the sun eat lots of fruit ,, rub on a natural type of spf from plant extracts,,,and wear a rashgaurd!!! also avoid the ultra hot time of day! We can learn from the natives & island people,,,,besides its just us majorly unhealthy overweight undernourished americans that have the cancer issues anyways,,, hmmm maybe its the way we eat and live???!! 

Too much sun? Sometimes it’s good for you! Over-exposure ‘cuts the odds of heart attacks and early deaths’

  • Study suggests people who sunbathed are half as likely to die young
  • University of Copenhagen analysed health records of population of Denmark

By Fiona Macrae Science Correspondent

PUBLISHED:          21:36 EST, 22 September 2013

Widespread advice to avoid exposure to the sun is under question after a study suggested that sunbathing has startling benefits to health.

Despite its strong links with skin cancer, they found that exposure to the sun seems to cut the odds of heart attacks and an early death – on top of the widely accepted benefit of healthy bones.

But British experts stressed that skin cancer can kill.

A team from the University of Copenhagen analysed the health records of the entire population of Denmark over the age of 40 – more than four million people – and found that those who had been diagnosed with non-melanoma skin cancer were four per cent less likely to have suffered a heart attack than others.

Risky?  The sun seems to cut the odds of heart attacks and an early death

Risky?  The sun seems to cut the odds of heart attacks and an early death

They were half as likely to have died young and the data suggested their bones were stronger.

‘The overall data indirectly suggest that sun exposure for many individuals may have beneficial health effects and therefore question the widespread advice that sun exposure should be avoided,’ they reported  in the International Journal of Epidemiology.

Non-melanoma skin cancer, which develops in the upper layers of the skin, is one of the most common cancers in the world.

There are an estimated 100,000 new cases every year in the UK, but survival rates are high.

It is distinguished from the more serious and rarer melanoma, which can spread quickly to other parts in the body and kills 2,000 people in Britain every year.

Non-melanoma skin cancer, which develops in the upper layers of the skin, is one of the most common cancers in the world

Non-melanoma skin cancer, which develops in the upper layers of the skin, is one of the most common cancers in the world

British experts questioned the conclusions. Dr Claire Knight, of Cancer Research UK, said:

‘Overexposure to UV rays from the sun or sunbeds is the main cause of skin cancer.

‘We all need some sun in our lives to make vitamin D, which is crucial for healthy bones. But the key is to enjoy the sun safely and avoid sunburn.’

The Danish researchers sounded a note of caution by saying that sun-worshippers might benefit simply from making more vitamin D, which is credited with a host of health benefits. It could also be that they have a more healthy, outdoor lifestyle.
Read more: http://www.dailymail.co.uk/health/article-2429723/Too-sun-Sometimes-good-Over-exposure-cuts-odds-heart-attacks-early-deaths.html#ixzz2tmcBUvHS Follow us: @MailOnline on Twitter | DailyMail on Facebook

Is sun-tanning good for you, after all?

New research suggests that the threat of skin cancer might be offset by health benefits

Go ahead, soak it up.
Go ahead, soak it up. Matt Cardy/Getty Images

Finally, some good news for sun worshipers who have withstood years of warnings about the dangers of skin cancer. Researchers in Scotland have just released a study suggesting that the benefits of exposure to sunlight might outweigh the dangers. The news comes as the Food and Drug Administration proposes tighter regulations for tanning beds, with public health officials saying UV-based sun lamps can boost your risk of melanoma by 75 percent. How can a force with such potential for harm actually be good for you? Here’s what you need to know:

How was the experiment conducted?
Dermatologists at the University of Edinburgh put 24 volunteers — all in their early 20s — under tanning lamps. In one 20-minute session, they were exposed to UV and heat lamps; in another, the UV rays were blocked. After each session, the team measured the subjects’ blood pressure.

And what did they find?
The researchers say sunlight lowers your blood pressure, which brings down your risk of heart disease. After the heat-lamp only sessions, there was no change. Following the sessions with the UV lamps, however, the volunteers experienced significant decreases — 2 mmHg — in blood pressure that lasted about an hour. Prolonged dips that big, the authors of the study say, translate to seven- and 10-percent reductions in the risk of heart disease and stroke, respectively.

Would that really offset the risk of skin cancer?
Possibly. Heart disease and stroke linked to high blood pressure are blamed for 80 times more deaths in the U.K. than skin cancer. The researchers say they’ll need to do more research to confirm their early conclusions. “We now plan to look at the relative risks of heart disease and skin cancer in people who have received different amounts of sun exposure,” says Dr Richard Weller, leader of the research team. “If this confirms that sunlight reduces the death rate from all causes, we will need to reconsider our advice on sun exposure.”

How is the report being received?
Quite cautiously. “The alarmist scare tactics may have been overstated,” says Stephen Naysmith at Scotland’s The Herald, but this doesn’t change the basic and potentially deadly fact that over-exposure to the sun can cause skin cancer. You still need to cover up when possible. Slather on sunscreen — especially on kids — and be on the lookout for suspicious moles. And there are “still many safer ways of reducing blood pressure” than baking in the sun, says Lindsay Abrams at The Atlantic.

Is anyone cheering the research?
Yes. Some say it’s healthy to weigh both the pros and cons of sun exposure, and acknowledge the good side of soaking up a few minutes’ of rays every day. “Sunlight is a crucial source of vitamin D,” notes Alison T. Brill at Commonwealth Conversationswhich strengthens bones and the immune system, and can lift your mood by increasing levels of serotonin, the brain’s natural mood-lifting chemical. “The sun is a superstar in many ways,” says Brill

Why the sun is good for you

Pretty much all of us will have got the message by now that too much sunlight can cause skin cancer.

However, a recent study conducted by the charity Imperial Cancer Research Fund (ICRF) suggests not all of us are taking heed of this advice.

According to the report, three-quarters of us prefer a tanned look, and as many as one in seven still want a tan even after experiencing the worry of potential skin cancer.

The ICRF’s tone suggests that many of us are acting irresponsibly in the name of vanity. But are we?

While sunlight may increase the risk of skin cancer, what is less well publicised is that it can also help prevent illness.

There is quite a body of evidence that suggests sunlight protects us against several conditions, including depression, heart disease and – believe it or not – some cancers.

Is it possible that by shying away from the sun, we might be doing ourselves more harm than good?

Skin cancer affects about 50,000 Britons every year. The majority of these are basal cell and squamus cell carcinomas. They are usually treatable and rarely life-threatening.

The type of skin cancer which often proves fatal is malignant melanoma. This makes up about 10pc of all skin cancers and kills about 2,000 Britons each year.

Much of the health information regarding limiting sun exposure has been directed at reducing the incidence of melanoma.

There seems to be evidence that burning and/or occasional exposure to intense sunlight, particularly in childhood, tends to increase the risk of melanoma.

However, the relationship between sunlight exposure and melanoma is not as clear as you might think.

For instance, in a study published in 1996 in the medical journal Oncology, men who had most exposure to the sun through their work actually had a reduced risk of melanoma.

The theory is that habitual exposure to sunlight can induce the skin to develop self-protective mechanisms against it.

Also, melanoma can often form in parts of the body that are not directly exposed to sunlight, such as the soles of the feet.

This again does not support the link between sunlight exposure and melanoma risk.

While the balance of evidence suggests that to avoid melanoma it is important to protect the skin from intense sun, and particularly burning, how much protection is offered by more extreme avoidance is far from clear.

In addition, even the concept of protecting the skin by using sunscreens is open to question. At least two studies have found that sunscreen use is associated with an increased risk of melanoma.

It may be that although sunscreens help prevent burning, they still allow the transmission of forms of ultraviolet light associated with melanoma.

It therefore seems prudent that when the sun is at its hottest we should avoid it – staying indoors or under a parasol – or wear suitably protective clothing.

Despite all the negative messages we hear about sunlight, it’s hard to deny that most us prefer sunny weather. However, its benefits go far deeper than this.

It appears to have a profound effect on mood, and lack of sunlight is thought to be the major factor in a depression which occurs in the darker months, known as seasonal affective disorder (SAD).

Sunlight is also important for the production of vitamin D, a deficiency of which may manifest as increased risk of bone fracture, muscle weakness and immune system problems.

But even more surprising is research that shows that sunlight exposure may actually reduce the risk of certain cancers.

Studies show that a 10 per cent reduction in sunlight exposure leads to an increased incidence of breast cancer of between 6 per cent and 10 per cent, and a 7 per cent to 12 per cent increase in colon cancer cases.

Even if we assume only a 6 per cent rise in each of these two cancers from avoiding sun, this still equates to about 2,000 extra deaths in the UK each year.

Yet reducing sunlight exposure will prevent only a proportion of the 2,000 deaths which occur each year from melanoma.

So while avoiding excessive exposure to sunlight and sunburn may be important, the time has come to recognise the sun’s health-giving properties

Read more: http://www.dailymail.co.uk/health/article-48192/Why-sun-good-you.html#ixzz2s0C6BV2l
Follow us: @MailOnline on Twitter | DailyMail on Facebook

 

Sun Exposure Benefits May Outweigh Risks Say Scientists – Medical News Today.

 

Is Sun Tanning Good for you after all ??!!

Is sun-tanning good for you, after all?

New research suggests that the threat of skin cancer might be offset by health benefits
By Harold Maass | May 8, 2013

Go ahead, soak it up.
Go ahead, soak it up. Matt Cardy/Getty Images

Finally, some good news for sun worshipers who have withstood years of warnings about the dangers of skin cancer. Researchers in Scotland have just released a study suggesting that the benefits of exposure to sunlight might outweigh the dangers. The news comes as the Food and Drug Administration proposes tighter regulations for tanning beds, with public health officials saying UV-based sun lamps can boost your risk of melanoma by 75 percent. How can a force with such potential for harm actually be good for you? Here’s what you need to know:

How was the experiment conducted? Dermatologists at the University of Edinburgh put 24 volunteers — all in their early 20s — under tanning lamps. In one 20-minute session, they were exposed to UV and heat lamps; in another, the UV rays were blocked. After each session, the team measured the subjects’ blood pressure.

And what did they find? The researchers say sunlight lowers your blood pressure, which brings down your risk of heart disease. After the heat-lamp only sessions, there was no change. Following the sessions with the UV lamps, however, the volunteers experienced significant decreases — 2 mmHg — in blood pressure that lasted about an hour. Prolonged dips that big, the authors of the study say, translate to seven- and 10-percent reductions in the risk of heart disease and stroke, respectively.

Would that really offset the risk of skin cancer? Possibly. Heart disease and stroke linked to high blood pressure are blamed for 80 times more deaths in the U.K. than skin cancer. The researchers say they’ll need to do more research to confirm their early conclusions. “We now plan to look at the relative risks of heart disease and skin cancer in people who have received different amounts of sun exposure,” says Dr Richard Weller, leader of the research team. “If this confirms that sunlight reduces the death rate from all causes, we will need to reconsider our advice on sun exposure.”

How is the report being received? Quite cautiously. “The alarmist scare tactics may have been overstated,” says Stephen Naysmith at Scotland’s The Herald, but this doesn’t change the basic and potentially deadly fact that over-exposure to the sun can cause skin cancer. You still need to cover up when possible. Slather on sunscreen — especially on kids — and be on the lookout for suspicious moles. And there are “still many safer ways of reducing blood pressure” than baking in the sun, says Lindsay Abrams at The Atlantic.

Is anyone cheering the research? Yes. Some say it’s healthy to weigh both the pros and cons of sun exposure, and acknowledge the good side of soaking up a few minutes’ of rays every day. “Sunlight is a crucial source of vitamin D,” notes Alison T. Brill at Commonwealth Conversationswhich strengthens bones and the immune system, and can lift your mood by increasing levels of serotonin, the brain’s natural mood-lifting chemical. “The sun is a superstar in many ways,” says Brill

Why the sun is good for you

Pretty much all of us will have got the message by now that too much sunlight can cause skin cancer.

However, a recent study conducted by the charity Imperial Cancer Research Fund (ICRF) suggests not all of us are taking heed of this advice.

According to the report, three-quarters of us prefer a tanned look, and as many as one in seven still want a tan even after experiencing the worry of potential skin cancer.

The ICRF’s tone suggests that many of us are acting irresponsibly in the name of vanity. But are we?

While sunlight may increase the risk of skin cancer, what is less well publicised is that it can also help prevent illness.

There is quite a body of evidence that suggests sunlight protects us against several conditions, including depression, heart disease and – believe it or not – some cancers.

Is it possible that by shying away from the sun, we might be doing ourselves more harm than good?

Skin cancer affects about 50,000 Britons every year. The majority of these are basal cell and squamus cell carcinomas. They are usually treatable and rarely life-threatening.

The type of skin cancer which often proves fatal is malignant melanoma. This makes up about 10pc of all skin cancers and kills about 2,000 Britons each year.

Much of the health information regarding limiting sun exposure has been directed at reducing the incidence of melanoma.

There seems to be evidence that burning and/or occasional exposure to intense sunlight, particularly in childhood, tends to increase the risk of melanoma.

However, the relationship between sunlight exposure and melanoma is not as clear as you might think.

For instance, in a study published in 1996 in the medical journal Oncology, men who had most exposure to the sun through their work actually had a reduced risk of melanoma.

The theory is that habitual exposure to sunlight can induce the skin to develop self-protective mechanisms against it.

Also, melanoma can often form in parts of the body that are not directly exposed to sunlight, such as the soles of the feet.

This again does not support the link between sunlight exposure and melanoma risk.

While the balance of evidence suggests that to avoid melanoma it is important to protect the skin from intense sun, and particularly burning, how much protection is offered by more extreme avoidance is far from clear.

In addition, even the concept of protecting the skin by using sunscreens is open to question. At least two studies have found that sunscreen use is associated with an increased risk of melanoma.

It may be that although sunscreens help prevent burning, they still allow the transmission of forms of ultraviolet light associated with melanoma.

It therefore seems prudent that when the sun is at its hottest we should avoid it – staying indoors or under a parasol – or wear suitably protective clothing.

Despite all the negative messages we hear about sunlight, it’s hard to deny that most us prefer sunny weather. However, its benefits go far deeper than this.

It appears to have a profound effect on mood, and lack of sunlight is thought to be the major factor in a depression which occurs in the darker months, known as seasonal affective disorder (SAD).

Sunlight is also important for the production of vitamin D, a deficiency of which may manifest as increased risk of bone fracture, muscle weakness and immune system problems.

But even more surprising is research that shows that sunlight exposure may actually reduce the risk of certain cancers.

Studies show that a 10 per cent reduction in sunlight exposure leads to an increased incidence of breast cancer of between 6 per cent and 10 per cent, and a 7 per cent to 12 per cent increase in colon cancer cases.

Even if we assume only a 6 per cent rise in each of these two cancers from avoiding sun, this still equates to about 2,000 extra deaths in the UK each year.

Yet reducing sunlight exposure will prevent only a proportion of the 2,000 deaths which occur each year from melanoma.

So while avoiding excessive exposure to sunlight and sunburn may be important, the time has come to recognise the sun’s health-giving properties

Read more: http://www.dailymail.co.uk/health/article-48192/Why-sun-good-you.html#ixzz2s0C6BV2l Follow us: @MailOnline on Twitter | DailyMail on Facebook

The 5 Glute Commandments for a Figure Worthy Behind

The 5 Glute Commandments for a Figure Worthy Behind

There are no ifs, ands, or butts about it: even if you work your glutes regularly, what woman doesn’t want to make her rear view tighter, smaller, and sexier? Unfortunately, building the butt of your dreams is no easy task. Women often store fat in their lower body, which means it’s generally the last place we lose extra weight. Women also tend to want to cardio away to “get a butt” rather then put in the time under the iron, but as you’ll read, the clear path to a better booty isn’t going to be found on the treadmill or the elliptical, but on the gym floor, under a barbell.

alt="lene hansen great butt"alt="great ass'

It’s important to understand the muscles in the glutes, before you can understand how to work them.  The Gluteus Maximus  is the largest and most superficial of the gluteal muscles and forms the bulk of the buttock mass. The Gluteus Medius is largely covered by the gluteus maximus; and the Gluteus Minimus is the smallest and deepest of the gluteal muscles. Many muscles, such as the Iliocostalis Lumborum, Multifius and Quadratus Lumborum, Iliopsa also insert into and around the pelvis and play a role in how glutes “appear”, usually by contributing the positioning of the pelvic tilt etc. To shape the perfect glutes, you have to target your butt from many angles and there are a variety of exercises and activities that you can do to hit and develop each of the gluteal muscles for that desired perfection. For example, the Gluteus Maximus is worked through extension of the thigh; the Gluteus Medius is worked through adduction and lateral rotation of the thigh; and the Gluteus Minimus is worked the same as the gluteus medius.

 

I can personally attest to the fact that my posterior is built on a few solid exercises, most of them old school by today’s standards. There are no funky movements needed, no strange apparatus, and no expensive equipment. You will not find me doing one legged squats on a bosu while touching my nose and holding a dumbbell overhead or any such nonsense. I build my stage ready glutes using basic, simple, functional, and compound movements- exercises that offer the most bang for their buck.

alt="great butt"

The following are my personal five commandments for building a set of contest worth glutes.

1)      Thou shalt SQUAT

2)      Thou shalt DEADLIFT

3)      Thou shalt do SINGLE LEG WORK

4)      Thou shalt PLYO

5)      Thou shalt EAT CLEAN

COMMANDMENT 1: Thou Shalt Squat

You want glutes you have to squat. There is no way around it. Properly executed squats shape the rear end in ways that simply cannot be achieved otherwise. Properly executed squats  target the hamstrings and glutes and as with the deadlift (which I’ll mention in a moment) the stress of heavy squats also elicits a strong hormonal response which is key to metabolic disturbance and lipolysis.

 

If you walk into any commercial or“standard gym” you will see people “squatting” to parallel or higher. This is not a squat. I call this a half squat or a joke (assuming there isn’t a health issue preventing proper depth). I crossfit, and in the CrossFit world  (although some boxes stress it less), I don’t have this problem. I perform SQUATS- real squats, the ideal depth being ASS TO GROUND or below parallel. Basically you want to squat until you cannot go down any further. The depth you are able to achieve may be limited to some extent by flexibility or physical handicap but always fight to get as low of a position as possible. This is crucial because as well as hitting your quads, it’s going to develop strength in your glutes and hamstrings. This glute/hamstring development is shorted big time if you squat to parallel or above.

alt="deep squats"

A little sidenote: if performed properly, there is nothing bio mechanically wrong with a squat, so don’t let someone tell you squatting is horrible for your knees, etc.  According to Rob Faign of the NSCA, “there is a perverse situation prevailing in gyms across America: People are doing the right exercise (squats) the wrong way (half-way down) for the right reason (to protect their knees).”  So if you want a produce a good backend (aka glutes for days) learn to execute squats properly. A full squat (to parallel or below) is simply the most natural movement because it’s what we were DESIGNED to do. It’s getting up and sitting down. It’s getting in and out of a chair. It’s basic human function amplified.

 

Most people these days sit too much, and move too little, and as a result, they lose the abililty to generate muscle activation in the glutes/hamstrings/hip flexors and therefore lose mobility in their hip joint. They simply can’t squat properly, or within full ROM despite the fact that they were born to. I personally think that half squats are worse than a proper full squat because the point of highest force when the weight changes direction shears the knees rather than pushing the shin bone down into the floor.alt="girl squat butt"

Essentially it all boils down to the stress on the knee- and that’s what everyone argues about when discussing the squat. Knees are not really designed to bear a lot of weight at angles much beyond 90 degrees. So, as I said, if you have bad form AND your knees go over your toes you’re NOT doing your knees any good. When squatting the knees should be tracking the feet the whole way. Keep your chest up and torso upright and work hard to prevent knees from bowing in as much as possible, which helps to put the weight BACK onto the heels and into the posterior chain.  Push the knees OUT as you squat down and when you drive out of the hole, this will help activate the hips, hamstrings and glutes more so then quads and knees.

 

There are so many variations of squats, so there is NO excuse not to. If you’re concerned about gaining size- do bodyweight squats or light weight reps. If you’re new to squatting, work on perfecting your form FIRST and learn to get your butt down towards your heels before you go about getting beneath a barbell. If you know you can perform a PROPER squat, get underneath some heavier weight 1-2x a week, working with heavy singles singles or sets of 3 and don’t rack up heavy sets of 5-10 if you want to keep it tiny, tight, and strong.

 

COMMANDMENT 2: Thou Shalt Deadlift

Any exercise with the word ‘dead’ in its title is bound to have a bad reputation. The Deadlift exists as an irony. Those who treat it like a sin are often the ones who need it the most. If your back or knees are a mess, you’d better learn to pick things up correctly, and that is all a deadlift really is, proper lifting technique for anything. Deadlifts foster good posture and solid reliance on the posterior chain in doing work- think the glutes, hamstrings, and muscles in the back. The remaining muscles are involved in stability control when you deadlift.  I don’t think any seasoned gym veteran can dispute the effectiveness of deadlifts on the rear end. It’s incredibly important to “cue” the glutes when doing a deadlift- to think about the force generating from your glutes and hamstrings and to execute by pushing back onto the heels.

 

It’s true, deadlifts don’t target the glutes as specifically as other movements, in fact, more of the hamstring comes into play then the glutes, but deadlifts are still a powerful force in building your back end. Although the common perception of this lift is of a giant bar being handled by some monster with no neck, let’s borrow the technique for the next time you pick up a book from the bottom shelf, or lift your child, grab weight to put on your barbell, or bend over and want to have a sexy shape in your shorts.  I often explain the deadlift as being the counterpart to the squat- think yin and yang. The squat is taught from bottom up and the deadlift is taught from top to bottom. The mechanics are very similar to a squat; in fact they’re identical until you grab the bar.

alt="girl deadlift"

The other GREAT thing about deadlifts is that there are so many varieties, each offering a unique way of targeting the back end. Extra wide sumo deadlifts are an excellent exercise to strengthen the hamstrings, glutes, and hip abductors/adductors. Moving the stance out will really increase the stress on the hips and groin, two areas where many athletes are weak. Trap bar deads are great for enhancing power, relieving lower back pain which can stem from straight bar deads, and are excellent for beginners because trap bar deads engage the hips more. The trap bar deadlift offers the benefits of both the squat and the regular deadlift in one exercise but without any of the negative aspects of the two conventional lifts. Another great deadlift variety is Romanian Deadlifts or RDLS for short. RDLS are phenomenal for tightening up the backend, more so then most dead varieties. I’ve worked with tons of clients who were sick of glute kickbacks and donkey kicks and all sorts of glute funkiness in attempts to tighten the back end, only to add in RDLS and find things tightening up back there.

 

COMMANDMENT 3: Thou Shalt Do Single Leg Work

IMany trainers, coaches, and therapists are quick to point out that unilateral training is superior to bilateral training in regards to improving asymmetries. Maybe yes, maybe no. You can argue either for or against. What I do believe is that a combination of single leg work coupled with bilateral leg work is best. Some of the most lower body woalt="walking lunge"rk for the glutes like walking lunges, Bulgarian split squats, pistols, and single leg step ups are performed unilaterally. So make sure you add in some supplemental unilateral work to help increase midline stability, posture, and to really target those glute cheeks, one at a time. The lunge may not be as sexy as a big squat or deadlift, but once you’ve learned to lunge effectively, or perform single leg step ups, or pistols (one legged squats) you’ll quickly find that unilateral work is some of the most potent you can employ in your weight-training arsenal.

 

Try walking lunges, overhead lunges, step ups (weighted or not), pistols, single leg RDLs, lateral step ups, lateral lunges, short stroke lunges, lunge jumps, and the good old stationary lunge.

 

COMMANDMENT 4: Thou Shalt Plyo

I have long been a huge fan of plyometrics, especially when it comes to shrinking, tightening and creating a solid set of hamstrings, quads, and glutes.  The term “plyometrics” refers  to an action in which a muscle is loaded eccentrically (lengthening), followed quickly by a concentric (shortening) muscle contraction. These drills allow your muscles to gain maximum exertion or force in the shortest amount of time. A good example is squat jumps, or lunge jumps.

alt="box jump plyos athletic" Studies have shown that plyo exercises increase blood flow to your leg muscles by 25%– increased blood flow helps power your metabolism and fuels working muscles. Quick explosive squats for example, result in more muscle activity in your glutes than regular squats. These explosive movements also engage more stabilizing muscles than your traditional cardio workout. Every time you land on the ground after a powerful leap, you not only get stronger but also you improve your rear view. Essentially you’re pounding that fat down and off and firming yourself up with some sexy lean posterior muscle. Plyometric intervals also increase your overall caloric burn and keep your metabolism burning for hours after your workout which is key to targeting fat loss not only in the glute region, but total body. Box Jumps, Squat Jumps, Tuck Jumps, Lateral One Legged Hops, and Lunge Jumps are all great examples of lower body plyometrics which will help target your posterior. I’ve long said if you want to LOOK like an athlete, you need to train like one- which means you need to train for some explosive speed and strength and plyometrics are the way to go.

 

COMMANDMENT 5: Thou Shalt Eat Clean

The real battle, for most of you, when it comes to glutes is going to be what you do OUTSIDE of the gym. At the end of the day, what you choose to put in your mouth will either MAXIMIZE your gym efforts or DESTROY them. If you have physique goals, ANY physique goals, including a killer rear end, you need to become keenly aware of not just what you’re eating, but how much, and when.  Choose natural unprocessed foods first and foremost. Keep in mind the longer something remains eatable on your shelf the longer it will remain on your thighs. Strive to consume the majority of your calories from whole foods rather than shakes and bars. Look for lean proteins like chicken breast, salmon, turkey breast, lean beef, and seafood, natural carbs in the forms of fruits and veggies, and heathy dietary fat from sources such as coconut oil, olive oil, raw nuts, seeds, and avocado. Keep processed foods, grains, soy, refined sugars, dairy, and diet products with artificial sweeteners in them to a minimum, if at all. A really great workout I’ve done in the past which has left my glutes happily sore is to string together combinations of compound movements, like the squat and the deadlift with high intensity plyos and some accessory work though standard set and rep training. I tend to open up my lower body work with hip/mobility training to help prevent any injury. I highly recommend visiting Kelly Starrett’s Mobilitywod.com for more on mobility drills which can benefit the lower body.

 Ultimate Butt Workout:

8 exercises total

4 rounds/

-50 steps Overhead Walking Lunge (no weight just hold arms up overhead)

-10 Squat Jumps

-Deadlift 1-2x Every minute on the minute for 6 minutes at 85-90% of 1RM ( I try to at least get 5 good heavy  singles out of this!)

-High Bar Back Squat 2-3x Every 30 Sec for 6 minutes at 55%-65% of 1RM (focus on explosive strength out of the hole, power up out of the bottom)

6 rounds/

-10 pistols each side (one legged squats)

-60 Box Jumps

-Lying Hamstring Curl 2×15-25

-DB Plie Squat 2×15-25 Superset with 25 Lunge Jumps

- See more at: http://theathleticbuild.com/the-5-glute-commandments-for-a-figure-worthy-behind/#sthash.KEDXx6MO.dpuf

Stop Weighing on the Scale for Weight Loss

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You can achieve better body transforming results and be much happier during the process if you stay off the scale. So, first things first – if you’re going to participate in the following challenge (staying off the scale), you need to get rid of it. Now. Yes, I haven’t told you why yet, but that doesn’t matter.

Go grab your scale, and then get rid of it.

Put it in a very inconvenient place so you’re not tempted to step on it; in the attic, somewhere in the garage, like a creepy corner that hasn’t seen a good spring cleaning since the 80s, or anywhere it’s not easily accessible. If you know you’ll crawl on your hands and knees into the dark abyss to retrieve the scale, then have a friend or family member hold on to it for you.

Or, and I really like this option – take it outside for some target practice.

“Ready! Pull!”

Go ahead. I’ll wait right here.

Seriously. Go. Put. The. Scale. Away. *Raises eyebrow and impatiently taps foot*

Who Can Benefit From Ditching The Scale

If you weigh yourself daily or in an obsessive-compulsive-fashion, or if your mood is easily affected by the number you see on the scale, you can definitely benefit from ditching it. Do you freak out if the number increases by a mere half pound? Yep, this article is for you.

Do you just want to look better in and out of your clothes, improve your health, and perform better in the gym? If so, you most certainly should read the following information. (Please notice that this isn’t for people who must keep track of their weight for sports and athletic events. Duh).

Why A Lot Of People Weigh Frequently

By far the most common reason people gave for weighing every day or multiple times a week was to “keep an eye on potential weight gain”. The scale serves as a sort of “checks and balances”.

Let me ask an important question - To those for whom this question applies, why do you expect weight lost to suddenly “creep back on”?

Have you not yet adopted a lifestyle that will prevent this from happening?

Prevent regaining weight lost by applying sustainable, stress free nutrition and eating habits that you can maintain long term. You need a lifestyle eating plan so you don’t constantly have to worry about, and focus on, your body weight.

In my opinion, if your current eating plan has you in a daily battle with maintaining your weight, then you really need to change what you’re doing.

Don’t be a lifetime dieter – take the time to experiment and find a nutrition approach, eating plan, and training regimen that is simple and doesn’t stress you out on a daily basis and that allows you to maintain your appearance/body weight with ease.

I know you want me to give you an answer, but there isn’t some holy grail hidden from you. For more information, check out Beautiful Badass Nutrition Principles.

Can The Scale Lie?
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Yes, in a sense, the scale can lie.

For starters, the scale doesn’t just reveal fat lost. You can step on a scale and see a weight loss of several pounds, but that weight loss may not even be from fat; it could be from water and glycogen depletion.

Quick Note: Muscle Does Not Weigh More Than Fat

This needs to be stated – muscle does not weigh more than fat. A pound is a pound whether it’s fat, muscle, bone, feathers, or lead. However, muscle is more dense than fat.
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Read on here at this link…………
http://www.niashanks.com/2012/07/stop-weighing-on-the-scale-for-weight-loss/

Posted to WordPress from my note3

The Benefits of Flexibility Training & Stretching

The Benefits of Flexibility Training

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Flexibility is a joint’s ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It’s important to clearly understand the many benefits that result from a good flexibility program.

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Here is a rundown of Some very important reasons to add stretching to your day,,, even if you don’t get a workout or any other activity in!!!!

*Improved Physical Performance and Decreased Risk of Injury!! First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less effort to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured during activity.

*Reduced Muscle Soreness and Improved Posture… Stretching also improves muscular balance and posture. Many people’s soft-tissue structures have adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of not just excersize & working out but also just daily living.

*Reduced Risk of Low Back Pain… A key benefit, and one I wish more people would realize, is that stretching reduces the  risk of low back pain. Stretching promotes muscular relaxation.  Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles.

*Increased Blood and Nutrients to Tissues… Another great benefit is that stretching increases blood supply and nutrients to joints. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance.This allows a greater range of motion and reduces joint degeneration.

*Improved Muscle Coordination…Another little-known benefit is increased neuromuscular coordination. Studies show that                    nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is increased.

Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.

As you can see, flexibility training should be a part of your exercise routine.

Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity.

 

This will be followed by some indepth YOGA information and posts that I have coming up. I have several fitness gurus and yoga experts & instructors in the family that will be adding their two-bits this month, along with pics of each move and how to’s so please be watching for those!!!

Also I would love for anyone that has tips or comments on what they feel works for them and their daily fitness routines and moves to share it,,, I will post it if you would like,, let me know and you can send me email attchmnts.