PROTEIN & SUPPLEMENT STRATEGIES FOR OPTIMUM TRAINING RESULTS

This formula incorporates all the latest sports supplement research, and we reveal the reasons behind these recommendations. However, if you’re the type who hedges bets, you may be more inclined to take in only one protein shake before or after your workout. Doing so will give you a big advantage over those who forgo their workout nutrition altogether, but may provide slightly less growth than our comprehensive formulation. We recommend that you go for the full monty.

Whether you want to take a protein supplement before or after your workouts, or at both times, AbFitt gives you the perfect formula for your schedule and needs. You’ll find that your time in the gym will be better spent.

THE PERFECT WORKOUT PRESCRIPTION
To get the best results possible from your nutrition plan, you need to take in a protein shake both before and after your workout.

PREWORKOUT
Take in a preworkout meal with the following ingredients in the 30 minutes before you train. Consume all the carbs and drink about half to two-thirds of this protein shake before a workout.

40 g whey protein
40 g slow-digesting carbs such as oatmeal, fruit, whole-wheat bread or sweet potatoes
3–5 g of creatine
3–5 g arginine
5 g BCAAs
5 g glutamine
Mix with about 20–30 oz water.

DURING WORKOUT
Add 20-30 ounces of water to the remains of your protein shake, and continue to sip it between sets. Finish this drink about two-thirds of the way through your workout.

AFTER WORKOUT

Drink a protein shake with the following ingredients immediately following your workout.

40 g protein
60–80 g fast-digesting carbs (sugar)
3–5 g creatine
5 g BCAAs
5 g glutamine

SINGLE-SHAKE SUCCESS
You may not always have the time or willingness to drink protein shakes before, during and after your workouts. While you will see optimal results from doing so, you can still get impressive results from drinking one shake before or after your workout. Here are the formulas for the best preworkout and post-workout shakes when you don’t plan to drink both.

PREWORKOUT SHAKE
Take in a preworkout meal with the following ingredients in the 30 minutes before you begin your workout.

50–60 g protein
80 g slow-digesting carbs, such as oatmeal, fruit, whole-wheat bread or sweet potatoes
5 g creatine
5 g arginine
10 g BCAAs
10 g glutamine

POST-WORKOUT
If you skipped your preworkout shake, then follow these guidelines for your post-workout shake:

50–60 g protein
80 g fast-digesting carbs (sugar)
5 g creatine
10 g BCAAs
10 g glutamine

What's Shakin'?
Here’s the scoop behind what’s in your scoop of protein powder.

WHEY Whey protein (about 20% of the protein in milk) is the fastest-digesting protein, making it an excellent pre- and post-workout choice. Its amino acids hit your bloodstream quickly, helping to stop muscle breakdown during workouts and jump-start the muscle-building process that comes with recovery. Whey also has a high concentration of branched chain amino acids (BCAAs) — leucine, isoleucine and valine. These aminos, especially leucine, help to stimulate physiological processes that result in muscle growth. BCAAs also spike insulin levels, and insulin is an anabolic hormone that drives amino acids and glucose to your muscles to stimulate growth and recovery.

CASEIN Casein makes up the remaining fraction of milk protein (about 80%). Casein, however, is slow-digesting, meaning that it provides a slower, steadier release of amino acids. Recent research shows that casein increases muscle protein synthesis after workouts and may be as good as, or even a better than, whey. For best results, choose a protein product that contains both whey and casein.

SLOW-DIGESTING CARBS These carbs include yams, brown rice, oatmeal, fruit and whole-grain products such as whole-grain breads and pasta. These foods are digested slowly, meaning that the carbs they contain are released into the bloodstream as glucose at a slow rate. The advantage of this is that insulin levels are kept low, helping you to maintain energy levels for a longer period of time and reduce the likelihood of storing these carbs as body fat. Slow-digesting carbs are a good choice before workouts to enhance energy and promote fat burning.

FAST-DIGESTING CARBS These carbs include sugar, sports drinks, white-flour products such as plain bagels and white bread, and white potatoes. Fast-digesting carbs enter your bloodstream quickly as glucose, spiking insulin levels. While this is an undesirable effect at most times of day, it’s important to consume fast-digesting carbs after workouts because the insulin that is released in response to them helps drive muscle growth and recovery.

GLUTAMINE This is one of the most important amino acids for supporting health, muscle growth and recovery. The digestive system has a high demand for glutamine, and if you don’t have enough available, your body will break down muscle mass to get it. Supplementing with this amino helps spare the glutamine in your muscles. Glutamine also buffers the effects of intense exercise that tear down muscles, and it boosts growth-hormone levels to support muscle growth.

BCAAs These amino acids are critical for the manufacture, maintenance and repair of muscle tissue. Research on leucine, one of the three BCAAs, demonstrates that it stimulates protein synthesis, enhancing muscle growth. The BCAAs also help boost insulin release. After your workouts, this anabolic hormone stimulates muscle growth and drives nutrients, including amino acids, glucose and creatine to your muscle cells. BCAAs also help blunt cortisol levels, the catabolic hormone that leads to muscle breakdown. While you’ll get BCAAs in your protein (especially whey), it’s a good idea to add more to shakes for the specific advantages that BCAAs provide.

CREATINE Creatine is made from three amino acids: arginine, glycine and methionine. Supplementing with creatine before your workouts helps to keep your muscles saturated with creatine, producing the rapid energy your muscles need to enhance workouts. Creatine also helps to make your muscles stronger by pulling more water into muscle cells. For best results, take a dose of creatine before and after you work out to help keep creatine levels high and to replenish them after training.

ARGININE This amino acid is readily converted to nitric oxide (NO) in your body. NO is involved in numerous bodily functions that support muscle growth. The most important of these is vasodilation. Arginine supplementation helps to increase the diameter of blood vessels, resulting in an increase in blood flow to your muscles. This allows for a greater delivery of nutrients, oxygen and anabolic hormones to the muscle you’re working. It also creates a bigger pump during the workout. Finally, arginine also boosts growth-hormone levels. All of these effects are critical for muscle growth.

A Bigger, Better, Leaner, Stronger you in 2012

There are many great vitamins and supplements but it is important to understand first that there are NO MAGIC PILLS. There is not a pill or a drink that will make you bigger, leaner, stronger, etc., without good nutrition and a healthy dose of exercise. This is fact, so please eat good foods daily!

Don't misunderstand supplements do have their place, but not when it comes to quick fixes. Supplements in addition to a healthy diet and exercise program will go along way to helping you reach your fitness goals.



PROTEIN POWDERS- These are critical in my diet plan for 3 reasons. They are convenient, they are inexpensive and they help me grow and maintain lean muscle. It can be confusing though! Do you buy whey, soy, casein, egg, or a blend of protein? They each have their benefits and I include all of them in my diet.
Whey- is one of the highest bio-available forms of protein. It is a fast absorbing protein that makes it ideal for pre and post workout, as well as anytime during the day. Another huge benefit of whey is that it comes in many flavors.

Casein- is a slow digesting protein. You can take it anytime, but the slow breakdown of the protein makes it a perfect choice for a before bedtime meal to aid in recovery and muscle development while you sleep. I do not recommend Casein if you are lactose intolerant, and I do not recommend taking extra protein before bed unless you are doing lots of high-intensity strength training.


Multi vitamin- A good multi vitamin is like an insurance plan. I advise getting most of your nutrition through proper nutrition, but a vitamin supplement can be good insurance. If your body does not use the vitamins, the excess will merely be excreted. Vitamins do not need to be expensive. A good multi-vitamin will be good insurance if you are eating well. J

Caffeine- YES, caffeine has a place in my diet. I love it. It speeds up my metabolism and it keeps me energized and allows me to push harder during my workouts. . Green tea or coffee can be ideal for most mornings, but I like something that gives me a bit more focus pre-workout. I am a fan of powders and stay away from pills. regardless make sure you read the label. If I don’t know what the ingredients are, I will do research and find out. This is not a place to mess with your health. Research ingredients. Listen to your body and recognize that jitters, racing heartbeat, and dizziness are not healthy ways to feel, and surely won’t benefit your workout.

Green Tea Extract- There are many benefits to green tea. Green tea has been shown to slow down the effects of aging and even cancer growth. It is not a magic potion by any means but the health benefits have been thoroughly researched are a large reason I take the extract and drink a lot of green tea.

GLUTAMINE and Amino Acids- I take these AFTER my workouts for muscle recovery and I DO NOT recommend these supplements UNLESS you are working out intensely.

So what are the key nutrients to build your best body ever? How much do you need and when is the best time to take them?

Supplements are very effective for promoting muscle gains. The most critical would be:

Whey Protein- Since it is so fast-digesting it aids muscle growth around workouts.
Multivitamin- To help cover all your micronutrient bases.

Creatine- Which is fairly cheap and very effective.

Branched-Chain Amino Acids- They may help promote muscle growth.

Q: What is the proper intake of proteins per meal? Is it true that the body can absorb 30 grams per meal? Is there such a thing as too much protein? I see some people eating 80g of protein per meal.

A: You should shoot for about 30-40g of protein per meal. How much protein a body can absorb depends on the individual and what they have eaten prior to that meal.

Q: I've heard a lot about carb cycling - what is it? Why should I do it? What is an example of carb-cycling?

A: Carb cycling refers to alternating periods of low- and high-carb intake, maximizing both fat loss and muscle growth. For fat loss, your default diet would be somewhat under 1g of carbs per pound of bodyweight. You would cycle in a high-carb day (greater than 2g per pound) every five to seven days.

Since carb-restricted diets can lower your metabolic rate by decreasing leptin levels, the high-carb day helps to reset your leptin levels and keep your metabolic rate up.

To add size, your default diet would be 2-3g per pound. You can go lower, either to about 1g per pound on non-training days, or you can have two low-carb days after every three or four high-carb days to minimize fat gain.


Q: Do you have any tips for getting rid of that last inch around the belly? HIIT cardio and weightlifting have left me with just a little bit more to lose.

A: That last inch is the toughest. The only way to get rid of it is to burn even more calories than you consume. So to consume even fewer calories, consider dropping some extra carbs from your diet, such as at your pre-workout meal and/or lunch.

To burn more calories, consider turning up your high-intensity interval training by going for a few more intervals each time.

Q: I do cardio right after weights. Should I have my postworkout shake and carbs before cardio or after? If I wait until after cardio, will I miss my postworkout window to stimulate muscle growth?

You should wait until immediately after the cardio is over to consume your protein and fast carbs. This is especially true for the carbs, which would blunt fat burning during the cardio workout. Don't be worried about missing your post-workout window . . . as long as you prepared properly with a pre-workout protein shake.

The pre-workout protein shake provides energy during the workout and also serves as a post-workout protein source to stimulate muscle protein synthesis.

Q: If I'm taking creatine, do I need to do the loading phase first? What is a typical loading phase?

A: You only need a loading phase if you want to see immediate results. A good loading phase should last five to seven days. Take 5g of creatine four or five times per day. Definitely take creatine with protein and carbs, and on workout days make one of those doses with your pre-workout shake and carbs, and another one immediately post-workout with your shake and carbs.

Q: I take 40-45g of protein and 5g of creatine in my post-workout shake. What is the best source of carbs to take at that time: a supplement powder I could combine with my shake or a food source?

A: Post-workout, it doesn't matter, as long as they are fast-digesting or high-glycemic carbs. For supplements, nothing beats Vitargo in my opinion, a powdered complex carb supplement that actually digests about twice as fast as most sugars.

Another option is simply dextrose powder. For foods, fat-free sugary candies are best. One company that stands out is Wonka. Many of their candies, such as Pixy Stix, Sweet Tarts and Bottle Caps are made with either dextrose or maltodextrin, which are both basically pure glucose and will spike insulin and drive amino acids, carbs and creatine into your muscles, and turn on muscle protein synthesis to stimulate growth.

Slow-digesting carbs, such as most fruit, oatmeal, whole-wheat bread, etc., are not the best choice, as they keep insulin levels low and steady.

You Are A Fat Burning Machine!

Many different forms of cardio can help you get lean and ripped. Unfortunately, many people don't like doing cardio because it can be boring and monotonous. Cardio doldrums violate the first rule of fitness: The best workout is the one that makes you come back for another workout.

That's why it's so important to implement fast, effective and fun cardio. So instead of giving you one pick, I offer two: jumping rope and sprinting. Each can turn you into a fat-burning pyromaniac.

Let's start with jumping rope, which has to be one of best fat-burning cardio workouts in existence. Not only does it work your lungs, but it also tones your legs and lower body. Your brain will feel better. Jumping rope can produce a major endorphin buzz.

The benefits don't end there, because jumping rope is...

Convenient: You can pack your jump rope in your suitcase or backpack and take it anywhere in the world.
Efficient: Jumping rope can burn up to 1,000 calories per hour, making it one of the best aerobic athletic workouts around.
Inexpensive: A jump rope shouldn't cost you more than $10 at a local sporting goods store.

My second choice, sprinting, is even cheaper. I incorporate sprinting into my weekly training routine. Why? It increases my metabolic rate for days, keeping my metabolism firing on all cylinders throughout the week.

Not only is sprinting great for fat loss, but it can sculpt your legs tremendously. When you sprint, your accelerators are your quadriceps and your decelerators are your hamstrings. For that reason, sprinting is arguably the best legs exercise you can apply without touching a single weight in the gym.

Sprinting and the resulting metabolic bursts also better retain lean muscle mass than longer, slower cardio sessions. The latter can actually be catabolic. Notice how scrawny most marathon runners appear, versus lean and muscular sprinters.

A good sprinting workout doesn't end with lungs and legs. Sprinting also taxes abdominals and the

contract? Imagine sprinting for a 100 meters ... your abs work like crazy lifting your legs off the ground while accelerating. I argue that a solid sprinting routine can serve as a stand-alone ab routine. If you think that's bunk, just look at my abs. Pow!


science hase my back on this one. Many studies have shown that sprinting is more effective for fat loss than low-intensity cardio. Australian researchers had 15 females perform 45-minute cardio sessions and compared their results with 15 females doing high-intensity intervals. The HIIT cyclists lost six times more body fat in just 15 weeks! That's crazy!

Bear in mind, you can do high-intensity intervals by sprinting or jumping rope. Add these dynamic workouts to your routine a couple times per week. Assuming your diet is tight, the fat will head for the hills even faster than you sprint up them.

Building Muscle And Muscle Recovery

For many athletes, especially fighters, building muscle and muscle recovery is a crucial component in preparing for a fight. Appropriate recovery not only leads to more productive workouts, but also ensures a much smoother road in the weeks of training before a big fight.

Most athletes understand the importance of protein, but when it comes to knowing what particular variety to choose, the recommended dosage or why it is even needed in the first place, that’s where the waters get murky for some.

Protein is often referred to as the “building blocks of our bodies.” It is an integral part of growth, development and the repair of tissue in the body. Contrary to popular belief, protein is not just for your muscles. It helps athletes by boosting the nervous system, keeps hormones levels properly balanced and assists in fighting disease by enriching the immune system. Protein is made up of chains of amino acids and studies have shown that these amino acids are broken down for energy while exercising your muscles. When your glycogen stores start to dwindle during intense training, your body will break down fat and a little muscle. This is why rebuilding is so crucial during post recovery.

Some of these amino acids cannot be created by the body so it is important to obtain them from high quality sources elsewhere. Beef, chicken, and fish are all high in protein and will help provide your body with what it needs to rebuild. Looking for varieties that are organic or free range will also greatly improve protein absorption by reducing the toxic load on your body. Other great options are bison/buffalo, elk and emu. Although not as common or readily available, these types of meats are very high in protein and low in fat. For the average person, consumption of protein can be obtained through eating the right kind of diet and taking-in the right types of food. Because of the unique demands of the sport, boxers require more protein than what they can easily consume through whole foods.

Protein shakes and meal replacements can also be a good substitute, but is a broader topic that will be discussed more in depth in a later article.

While sedentary people only require about 0.8 grams (per kilogram of body weight) of protein each day, athletes are a different story. Duration and intensity are two factors that help determine the amount of protein needed for fighters who train at higher levels of intensity. If you train hard, you’re absolutely going to need more protein than the average person. For people who regularly engage in high intense aerobic sports, like boxing, 1.2 to 1.4 grams of protein per kilogram of body weight per day is necessary. (To find your weight in kilograms, take your weight in pounds and divide it by 2.2.) The total goal is to get your protein intake to about 12 to 20 percent of your total caloric intake. It is not even uncommon for some athletes in heavy training to need as much as 25 to 50 percent more than the RDA in order to maintain peak performance and best health practices, based on their individual physical demand.

Throwing out all these numbers can get a little confusing, but don’t stress. Simply use this as a model, a rough guide to help you better understand your basic protein needs. Nobody has the same biochemistry. We are all very unique individuals with different needs and will have a variety of physical responses to supplementation. As long as you use this as a base, you will likely see or feel noticeable gains. You can always add or take away depending on how you feel and how your body responds. In some instances, fighters (and athletes of any sport) seem somewhat nonchalant about what they eat on a daily basis. But those are typically the athletes who are more prone to injuries, fatigue, and poor recovery. By being a bit more attentive to your diet and, in this case, protein supplementation, you will get results.

As an athlete, it’s important to understand what a healthy diet entails, how you can use food and basic supplements to maximize your efforts in the gym. With all the work that boxing demands, the last thing you want is to be held back from reaching your potential due to a poor diet and an inability to perform at your very best every time you step into the ring. When your path to optimal physical health could start with something as simple as adding a protein shake, it would be a shame to not stir up your diet a little. It could have you toasting victory instead of tasting defeat, so knock one back…with a double scoop of protein.

Rich Fit /Fit Tips...eat to lose weight not muscle. Here's how....

You get all of your daily calories from either fats, proteins, or carbs. The body needs all of these to function properly and when one of them is absent you’re going to crave it like there’s no tomorrow! In the ideal diet, you can incorporate all 3 three of the macros while shredding fat and hanging onto muscle mass.

Protein should be the constant. Get about 40 grams (25 for women) every 2- 3 hours that your awake. For fats and carbs, don't mix them in the same meal. You need both but when having them together you increase the chance of storing body fat. Eat all carbs in 3 meals, breakfast, pre workout, and post workout. Guys take about 50 grams in each meal and ladies get 30. In all other meals add good fats. I use flax seed. Take spoonful of flax down with the 40 grams of protein.

The number one reason why people stray from their diet plan is that the good food they know they should be eating isn’t immediately available and when they find themselves starving in the middle of the afternoon they turn to a quick fix and shove down the first thing they can get their hands on. Often you’ll find that you may be craving a cheeseburger and ice cream but once you’ve eaten that healthy, scheduled meal that craving goes away.

You must have meals planned and prepared before leaving the house for the day. Know exactly what you’re going to eat and when you’re going to eat it and stick to the plan. This means making a habit of cooking all food, getting them into individual containers and taking them with you.
Whatever you do, if you screw up and have an unplanned cheat meal or miss meal, get right back on track with the next meal.




Low-Carb Depletion Day:

7 a.m.: 2 scoops whey

10 a.m.: 6 egg whites with lean beef or chicken

12 noon: 8 ounces chicken breast, handful almonds

3 p.m.: (preworkout) 2 scoops whey

4:30 p.m.: 2 scoops whey

5 p.m.: 1 can low-oil tuna, lettuce

8 p.m.: 6 ounces lean steak, 6 stalks asparagus

10 p.m.: 5 hardboiled egg whites

Higher-Carb Day:

7 a.m.: 1 cup oatmeal with 2 scoops whey

10 a.m.: 2 whole eggs, 4 egg whites, 1 piece wheat toast

12 noon: 6 ounces chicken breast, 1 piece fruit

2 p.m.: (preworkout) 1 scoop whey, 1 medium sweet potato

4 p.m.: (postworkout) 2 scoops whey, 12 ounces Gatorade

6 p.m.: 1 can tuna, 2 stalks celery

9 p.m.: 6 ounces lean steak, lettuce, green beans or other green vegetable




AbFitt@mail.com

A New Year, A New You! Preparation & Planning Begins Today....

Weekly training routine to start your next phase of "Your Best Body Ever"

Note: 60-90 seconds rest period in between all sets/exercises

Day 1: Back/Chest/Biceps/Calves

Seated Reverse Close Grip Lat Pulldown 4×13-15
Flat Bench DB Press 4×13-15
Single Arm Cable Curls 4×13-15
Seated Calf Raises 4×13-15

Day 2: Shoulders/Legs/Abs

Smith Machine Shoulder Press 4×13-15
Reverse Single Arm Pulldowns (from across the body) 4×13-15
Single Leg Press 4×13-15
Hanging Straight Leg Lifts 4×13-15

Day 3: Chest/Back/Biceps/Calves

Weighted Pushups (45lb weight on back) 4×10-12
Single Arm Cable Rows 4×10-12
Reverse Grip Bar Curls 4×10-12
Single Leg Standing Calf Raises 4×10-12

Day 4: Legs/Shoulders/Abs/Triceps

Quad Extensions 4×10-12
Arnold Presses 4×10-12
Decline Bench Sit-ups 4×10-12
Cable Tricep Pushdowns 4×10-12

Day 5: Back/Chest/Biceps/Calves

Bent Over Single Arm Dumbbell Rows 4×8-10
Incline Dumbbell Press 4×8-10
Straight Bar Curls 4×8-10
Calf Raises 4×8-10

Day 6: Back/Core/Abs

Deadlifts 4×8-10
Single Arm Cable Raises (from side to in front) 4×8-10
Leaned Over Cable Rope Extensions 4×8-10
Wipers (to failure) 4×8-10

Sample of daily nutrition- Be creative this is just a guideline, see the choices for each macronutrient below. Live Fit, Be Fit, Live Shredded in 2012. Good Luck!

Meal 1: Whole Wheat Toast, 6 Eggs 1 whole egg ,5 egg whites with 1 low fat string cheese melted.
Meal 2: Whey protein/casein shake
Meal 3: Chicken Breast, greek Yogurt, Apple or Banana, String Cheese
Meal 4: Protein Shake
Meal 5: Pasta, 10 oz. of Meat (e.g. Chicken, Fish, Turkey, etc.) and Vegetables (Broccoli, Asparagus, etc.)
Meal 6: Protein Bar, Chicken and 4-5 Eggs (scrambled or fried)
Meal 7: Casein Protein Shake

What are the best sources for each nutrient group?

Protein – chicken breast, lean beef, oily fish, egg whites, protein powders.

Complex carbohydrates – wholegrain pasta, wholegrain rice, oats, sweet potato.

Healthy fats – nuts, natural nut butter, egg yolks, sees, flaxseed oil.

From Fat To Fabulous! From Fit to Shredded!

Lets Begin

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go – a simple nutrition step to modify your metabolism. Here are a few steps you can take to cut up and lower your bodyfat. Coupled with controlling your calories, they can transform your metabolism and help you get shredded.

1 Increase Your Protein

If you struggle with bodyfat, you should stress protein–more chicken, eggs, fish, beef, low-fat dairy and protein powders. Why? Not all calories–carbs, protein and fat–are equal in their efficiency to be stored as bodyfat. Protein exerts a greater metabolic-boosting effect than carbs or dietary fat. When calories drop, protein saves muscle, which helps keep the metabolism (calorie burning) elevated. Protein also helps to keep hunger down, which assists you in holding down your calories without losing your mind. Aim for 1 1/2 grams per pound of bodyweight daily spread over five, six or even seven smaller meals.

2 Manipulate Your Carbs

Carbohydrates help retain muscle (and muscle is a metabolic booster), yet they can also stimulate fat storage. Following a modified low-carb diet–three consecutive days of consuming 100-125 g a day, followed by a single day of taking in 300-400 g, offers muscle support minus the fat storage. How so? When you eat fewer carbs and replace those carbs with protein, in general, the body ramps up fat-mobilizing enzymes and hormones resulting in accelerated fat loss. However, a prolonged period of lower carbs can leave your muscle looking flat, since glycogen (the storage form of carbs in muscle) pulls water into the muscle. When you go low carb, the muscles get depleted of their glycogen and lose some water and therefore their fullness. Therefore, load back up on carbs every fourth or fifth day.

3 Stack Carnitine, BCAA’s & Caffeine

Cardio is a good way to trigger fat loss. The ideal time is after workouts, as research shows that you burn more fat when you do cardio after a weight workout. However, another good time, to do cardio is in the morning before eating. Why? That’s when sugar levels in the blood are eat their lowest. If you perform cardio when your blood sugar and insulin are low, fat burning is maximized. One drawback: cardio can burn muscle. Using 5 g of branched chain amino acids, 1-3 g of carnitine and 200-400 milligrams of caffeine 30 minutes prior to cardio helps block muscle breakdown, preserves metabolic-driving muscle tissue and boost hormones that break down bodyfat. The supplement combo can even preserve testosterone, the muscle-building hormone that often declines with cardio activity.

4 Eat More Fish

When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed that dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week. One possible reason–omega-3s are thought to make the receptors on fat cells more sensitive to the fat-liberating effects of norepinephrine (also known as NE), a main fat-burning hormone. In other words, fish fat makes NE work better. The other possible reason is that omega-3s tend to promote the storage of carbohydrates into muscle as muscle glycogen. If carbs are kept busy producing glycogen, they cannot stimulate or participate in the fat-storing process.

5 Take Creatine For Cuts

Creatine–the muscle-building supplement–can also aid fat loss. Creatine exerts an increase in metabolism when combined with weight training, to the tune of 100 calories a day. So, make sure you get in 3-5 g with your pre-and postworkout meals.

TO MINIMIZE FAT STORAGE FOLLOW THESE 7 TIPS

1) Eat complex carbohydrates

Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.

2) Eat carbohydrates directly after training

When you train hard you reduce your blood sugar level considerably. Eating carbohydrates straight after a training session provides your body with an insulin spike. This insulin spike puts your body into an anabolic (muscle building) state. If you do not get the right nutrients after training it’s possible that your body could enter a catabolic (muscle breakdown) state. This is why post workout nutrition is so important.

3) Eat small amounts of carbohydrates more often

Eating smaller servings of carbohydrates more often helps keep a steady flow of insulin into the body. If you eat large amounts of carbohydrates in one sitting your body is much more likely to store them as fat. Eating to much is one sitting is unnecessary; your body doesn’t need that much nutrients at one time.

4) Eat high fiber carbohydrates

This goes hand-in-hand with point number 1 because most sources of complex carbohydrates are rich sources of fiber. Fiber helps to build muscle by making muscle tissue absorb amino acids faster and more efficiently.

5) Avoid fruits

This may sound insane because we all know that fruit is high in vitamins, low in calories and very good for general health and wellbeing. But, fruit contains fructose which is a very simple sugar. The body converts fructose into glycogen which is used as a building block for fat tissue.

6) Have carbohydrates and protein in the same meal

When you mix protein and carbohydrates together in the same meal you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Also, carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth.

Follow these rules, and you can use carbohydrates to your advantage to build more muscle faster. If you find you’re gaining too much fat then you should cut out carbs after 7pm. Unless you have a fast metabolism, eating carbs late at night is generally not a good idea. Your body does not need the energy while you’re sleeping so it’s likely to store the carbs as fat.

Another point worth mentioning here is meal sizes. Like I stated in point 3, you should eat small meals more often. Have you ever felt really tired after eating? Then you’ve eaten too much. Your body has to use a lot of energy to process the food which leaves you feeling tired and energy-less. This style of eating will also decrease your metabolic rate. To keep your metabolism high you need to constantly stimulate it with small meals every 3 hours or so.

So the main points you need to remember here are; eat good complex carbohydrates, eat small amounts more often, always have a good serving of complex carbohydrates about 1 hour before your workout (for energy) and straight after your meal (for insulin spike) and if you are gaining excess fat stop eating carbohydrates after 7pm.

Delayed Onset Muscle soreness....What you need to know.

Dealing with DOMS

Whether you've changed your program, introduced new moves, or are concentrating on the eccentric muscle contraction, DOMS is going to happen. That's a given! DOMS (delayed onset muscle soreness) is commonly thought to be caused by microscopic tears in the muscles and the swelling associated with those tears. The pain kicks in 1-2 days following a workout (it can be sooner though), and rarely lasts more than 5 days. If it lasts over 7 days, go and see your doc.

The best methods I’ve found to deal with them are as follows:

Warm up:

Make sure you perform a thorough warm up, which will also reduce your chance of injury! Increasing blood flow to muscles makes them more elastic, so they are more resistant to micro-tearing.

Stretching:

Although studies show that stretching does not relieve the pain associated with DOMS, stretching the muscles when sore will help to build more elasticity in the new muscle fibers. Thorough yet gentle stretching of the muscle groups you've worked after each session is always a good idea, and make use of foam rollers if you access to them. Stretching will improve circulation to the given area, bringing nutrients to your cells and removing waste byproducts.

Supplementation/nutrition:

Vitamin C and E are well known for their anti-oxidant properties and their ability to reduce the proliferation of free radicals. These are thought to be generated during the inflammatory response, which could potentially cause more damage to the affected muscle. Protein, EAA + BCAA and L-Glutamine will get to work repairing damaged muscle tissue – so consume your post workout shake as soon as your workout is over. It will assist the recovery process, but not necessarily reduce the recovery time.

Massages and Ibuprofen:

If they are really bad, then a gentle massage and ibuprofen can help relieve the pain, but will not speed up your recovery time.

A Tasty Night Time Muscle Treat

OK check this out courtesy of Rob Riches, this pre bedtime muscle meal satisfies that sweet tooth and provides the nutrients needed during sleep to combat catabolism. Enjoy!

Casein Souffle. Many people will ask me what I eat at night before bed, so here it is!

5 egg whites

Grind up 10-12 almonds in a blender into powder

Put the egg whites and almond powder in a mixing bowl together and add 1 scoop of chocolate Optimum Nutrition Gold Standard Casein a long with a teaspoon of Stevia

Mix all of these ingredients with a fork and place in the microwave for 60 seconds

Remove from the microwave and add 1 teaspoon of natural almond butter, stir again with a fork and then place back in the microwave for another 60-90 seconds (depending on the power of your microwave)

Remove from the microwave and slice into small squares, poor into a bowl and place them in the fridge for 10 minutes to set

Nutritional profile – 40g protein, 5g complex carbohydrates, 12g healthy fats

This is the perfect bed time meal and it tastes like chocolate cake! This feeds your muscles for around 7 hours through the night which helps combat catabolism. The healthy fats from the nuts also prolong this effect which is great!

Right Now You Have The Power To Change Your Life.....Live Fit, Be Fit. Live Shredded!

1) One of the single, most imperative principles I can share is to eat the right amounts of macronutrients (protein, carbohydrates and fats). By manipulating these foods and staying strict with the guidelines your goals will soon be in range. Diet is so important that without adhering to these principles you will surely never reach your goals.

2) Your body doesn’t ‘see’ foods. It sees amino acids, carbohydrates, lipids, and fiber and that’s it. Your muscle could care less if it got the amino acids from a chicken breast or a steak so long as it gets them in the proper proportion for maximal anabolism.

3) Eat clean all the time! And schedule your cheat meals.

4) As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.

5) A sample of a healthy daily meal plan
Meal 1: 10 – 12 egg whites, w/ ½ cup of oats.
Meal 2: 4-6oz chicken or fish, w/ ½ cup oats, 2 – 4 tspn natural peanut butter.
Meal 3: 4-6oz chicken or fish, w/ 1/2-1 cup of brown rice, 2-4 tspn natural peanut butter.
Meal 4: 2 scoops protein, w/ 1–½ cup of oats (pre-wo).
Meal 5: 4-6oz chicken or fish, w/ 10oz yams (post-wo).
Meal 6: 4-6oz chicken, w/ ½ cup of brown rice, 2-4 tspn natural peanut butter.

6) Never count out a healthy fat. Certain fats are essential regarding maintaining hormones such as testosterone, increasing fat burning and aiding energy levels. Healthy fats will be utilized to replace carbohydrate on certain days to keep blood sugar levels steady and help with satiety. Good sources include avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds.

7) I try to keep things as simple as I can, but there are definitely some outdated ideas that need to die. If I see one more thread where someone’s cutting edge advice is to simply “eat 500 calories less than you need and you’ll cut up”, I’m going to smash my computer –lol. Your body sees nutrients, not calories, and it’s not always a simple matter of numbers to reach your goal, but understanding the hormonal effects that ingesting different macronutrients at different times will have on your body. If I had to sum up the two key concepts that I worry about in regard to my own nutritional approach, as well as those I coach, it would be nutrient timing, and carb cycling.

8) Whether it’s growth, fat loss, a competition or health, define what your goals are. Set dates and backwards plan to that date. Map out your strategy to get there and refer back to it often. Write it down with all of your reasons to achieve your goal so you can remember why it’s important to you. Keep moving towards that goal. We all have roadblocks, set backs and hardships, you can't let those define you. Let what you do to overcome them define you. I have to say, whenever I have something standing in my way, it makes me fight that much harder to beat the odds, even though the easiest thing to do would be to quit.

9) You are the only one who can reach your goals.... sure support is great... But don't rely on it... It may not always be there. Don't rely on a gym partner they might get sick.... Hold yourself accountable to getting it done; you need to be your own support in the gym and at home with your nutrition. This is your responsibility and no one else's, don’t expect others to conform.

10) I believe nutrition is responsible for 80% of the health and look a person wants to acquire.

11) Your food is your fuel. Always consume excellent quality foods to be at your best, both mentally and physically.

12) Nutrition and Training need to be planned and prepared. When you walk into the gym KNOW what you are doing and execute the plan. Know what you are doing for the week, How many cardio sessions your doing, body parts trained Etc... Knowing ahead what must be done will eliminate procrastination.
Prepare your meals in advance... I cook in bulk and reheat... I make 10 lbs of chicken and 5 lbs of lean ground turkey and store those in containers, I make brown Rice ahead of time... and keep those in separate containers, and the only thing I do not prepare ahead of time is my spinach salad and egg white omelets its sooooo simple and keeps me on track!

13) Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you've built isn't needed any longer.

14) Whoa, whoa, whoa! Slow the cardio. It's a fact that few realize, but diet is far more important than cardio when it comes to getting ripped. Dial in your diet first. When you have reached a consistent rate of fat loss, slowly add in cardio. Slowly. Remember that your body is under stress from being in a caloric deficit. Adding in endless hours of cardio right out of the gate could result in the loss of hard-earned muscle mass.

Hot Tip! Break away from the treadmill and try HIIT instead - high intensity interval training.

15) This seems like an obvious tip, but for many it's not. A good percentage of athletes, even hardcore lifters, don't drink enough water. Some studies have indicated that proper water consumption alone could boost your metabolism by as much as 30% (this study involved drinking cold water). It goes without saying that under drinking water while trying to get shredded will slow the process. Stop guessing about how much water you are drinking!

16) This is when your body does magic! Make Sure Your Resting up!! This is not torture... If you feel like it is.... Find a new hobby!!

Absolute Abs!! What You Need To Know To Show.

The old adage of “abs are made in the kitchen” truly needs to be stressed! What you eat and how you eat are fundamental to the aesthetic results of your midsection; if your diet is not dialed in, shredded abs are not going to be visable. Even the fittest of people will noticeably bloat and soften when they consume something full of sugar, fat or sodium – and this shows most in the midsection.

It must be emphasized that a diet full of processed, sugary foods will be a serious detriment to the fat burning process that will uncover your strong, toned abs. If you want to have a great six-pack, your focus needs to be on eating clean, eating at proper intervals, and most importantly, eating enough! If you’re not getting enough calories to support your caloric burn and exercise activity, your body will begin to cling to fat as a survival instinct.

Eating smaller, more frequent meals that comprise of lean proteins, whole wheat or whole grain complex carbohydrates and bountiful portions of veggies are the best way to ensure that you are left feeling satisfied and energized with every meal, while still shedding fat from your midsection to reveal your abdominal foundation. So never forget to think about what you are eating, and how that one thing will reflect on your body, especially when you want to see firm, taut abs.

Overall, this one single component your diet is so crucial for developing a shredded mid section. For men your body fat needs to be in the single digits and for woman around 14%.

Carbohydrates Role In Muscle Building

Carbohydrates play two key roles in muscle building. The first is energy. Your body needs maximum energy to perform at maximum level. If you don't get enough energy from complex carbohydrates you will not be working as hard as you can and this will limit your muscle building potential. Simple carbohydrates will not cut it either, you may get 10 min of energy from a chocolate bar but after that you're left feeling tired and run down.

Insulin spike post workout

Insulin is the most anabolic hormone in the human body and drives nutrients from the bloodstream into muscle cells. When you finish your workout your muscles are desperately trying to repair and rebuild and are crying out for energy and nutrients. This is the only time when simple carbohydrates will benefit you for muscle building.

A quick dose of simple carbohydrates post workout will raise depleted insulin levels which speeds up the process of protein synthesis (rebuilding of muscle tissue). Complex carbohydrates will not do the job here because they take longer to be absorbed into the body. An excellent source of simple carbohydrates post workout is a banana. Eating a banana will give you 25-30 grams of fast acting simple

carbohydrates.


When you need carbohydrates:

As mentioned earlier on this page, you need simple carbohydrates straight after your workout to increase insulin levels. But what about your energy levels throughout the day? You should kick off the day with a good serve of protein and carbohydrates.

When you wake up your body has just had eight hours without any nutritional intake and is crying out for food. Another time when complex carbohydrates are very important is pre-workout for energy. Try and have a good meal filled with complex carbohydrates and protein about 1 hours to 45 mins before your workout.

The thing you must remember with carbohydrates is that your body only uses what it needs and stores the rest as fat. This is why you need to spread your carbohydrate intake out over the day for optimum energy levels and minimal fat storage. Most bodybuilders eat between 5-8 meals per day consisting of a high amount of protein and moderate complex carbohydrates. The "3 meal a day" trend is starting to shift as people realize it's much better to eat less, more often, for both weight loss and weight gains.


Types of carbohydrate supplements:

Carbohydrate supplements come in powdered form. There are two basic types that are used by bodybuilders; blends and pure. Blends are your typical "weight gainers". They consist of mostly pure carbohydrates with proteins, fats and sometimes other supplements added. Pure carbohydrate supplements are exactly that, pure. 100% pure carbohydrates. Bodybuilder often mix these supplements in with post-workout shakes for insulin spike. Pure carbohydrate supplements are much better because the bodybuilder can control the amounts he/she wishes to consume at any one time.


Supplements vs real carbohydrates:

At the end of the day, nothing beats real food. Because good complex carbohydrates are readily available, cheap and easy to consume in large amounts, carbohydrate supplements are not as common as protein and creatine which are much harder to consume in high amounts. The best (and only) time you can really benefit from carbohydrate supplements are post-workout. Pure carbohydrate supplements are formulated to give you a maximum insulin spike.

Basically, carbohydrates come in two forms; simple and complex.

Simple carbs are found in natural and processed sugars and are quickly absorbed into the body for use as energy. This energy is not long lasting and can often be followed by a dip in energy levels resulting in the person feeling tired and lethargic. Simple carbohydrates are generally not recommended for muscle building or keeping healthy.

Complex carbohydrates make up the bulk of the bodies energy source. Complex carbohydrates come in foods such as wheat, brown rice, potatoes, bread and oatmeal. Complex carbohydrates take much longer for the body to turn into energy but this energy is long lasting. Regular servings of food high in complex carbohydrates is recommended for all athletes. Complex carbohydrates are known as "good carbs" because they give you long lasting energy to work harder and feel better throughout the day.

Womans Fit Facts...Every Woman needs To Know These 7 Rules.

Female Bodybuilding And Fitness Motivation | http://vimeo.com/user8201282">Gym Motivation on Vimeo.

Women's Weight Training Myth's

#1 -Weight training makes you bulky and masculine.
Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that lean muscular look. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

#2 - Exercise increases your chest size.
Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

#3 - Weight training makes you stiff and musclebound.
If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Myth #4 - If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the clean eating habit as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower amounts of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Myth #5 - Weight training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don't we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Women's Weight Training Myth #6 - As long as you exercise you can eat anything that you want.
How I wish this were true also! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down. If you are confused about nutrition, please read Nutrition Basics.

Myth #7 - Women only need to do cardio and if they decide to lift weights, they should be very light.
First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

Women Should Train Hard
If you want to look great, don't be afraid to pick up the weights and lift heavy, fast & train hard ladies!!

Rich Fit / Tip Of The Day... Almond Milk

Here are 6 benefits of almond milk:


Benefit #1: Weight Management

Plain almond milk without added sugars or flavoring contains 60 calories per each 8 oz serving size. This option works well for people looking to lose or maintain weight.

The low caloric content of almond milk causes less of an impact on our totally daily consumption of food calories. Some milk varieties contain more sugars than the cereal that they get combined with.


Benefit #2: Heart Health

Almond milk contains no cholesterol and only 5 mg of sodium per serving. Consuming foods low in sodium and cholesterol help us to maintain better heart health and normal blood pressure.

Without cholesterol, almond milk also decreases our chances of gaining bad cholesterol levels, all while increasing the good cholesterol levels. Almond milk also contains 150 mg of potassium in every serving. This mineral works to promote healthy blood pressure.


Benefit #3: Blood Sugar Friendly

Unlike other milk alternatives, the plain almond option contains only 8 grams of carbohydrates per serving. The 7 grams of sugars that make up the carbohydrate content have a limited affect on our blood sugar levels. When we consume simple sugars, our metabolic functions tend to miss the nutrients, storing much of the carbs as fat.

Instead, the low amount of sugars in almond milk have a low glycemic nature, meaning our bodies fully digest them and use them as energy. Diabetics benefit from this characteristic as well.


Benefit #4: Bone Health

Almond milk contains 30% of our recommended daily value of calcium and 25% of Vitamin D. These nutrients work together to build strong bones in men, women, children and infants.

Vitamin D also helps improve immunity and cell function. Some studies have shown that Vitamin D helps decrease osteoporosis and even Alzheimer’s disease. The magnesium in found in almond milk helps absorb more of the calcium provided by the nutritious beverage.


Benefit #5: Skin Care

Every serving of pure almond milk contains 50% of our recommended daily value of Vitamin E. This powerful nutrient has antioxidant abilities in that it helps regulate Vitamin A use and availability.

More importantly, Vitamin E acts the primary regulatory nutrient that improves skin health.


Benefit #5: Eye Health

The moderate levels of Vitamin A found in almond milk helps keep our eyes functioning properly. Vitamin A directly influences the eye’s ability to adjust to differences in light.

Benefit #6: More Muscle Power

Even though almond milk only contains 1 gram of protein per serving, it does contain B Vitamins in the form of riboflavin, plus other muscle regulating nutrients like iron. Each serving of almond milk contains about 4% of our recommended daily intake of iron, which helps muscles absorb and use protein for energy, growth and repair.

Iron also regulates certain cell functions like oxygen absorption.

Slice And Dice Abdominal Training. Today's Ab Routine.

Regular readers of AbFitt know I complete each workout with a fifteen minute ab circuit focusing on either the lower, upper or sides of the abdominal area. I train abs like every other body part-with weight and from many different angles. Here is a detailed break down of your abdominal's. Educating yourself will allow you to develop your own routine.

What Are the Core Muscles?

Different experts include different muscles in this list, but in general the muscles of the core run the length of the trunk and torso. The following list includes the most commonly identified core muscles as well as the lesser known groups.

Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
Erector Spinae- This group of three muscles runs along your neck to your lower back.
Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.

External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius
Gluteus medius and minimus - located at the side of the hip
Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.
Hip adductors - located at medial thigh.

What makes green tea so special?

The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

Other Benefits

New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque. Meanwhile, skin preparations containing green tea - from deodorants to creams - are starting to appear on the market.

Harmful Effects?

To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.

New Science Of Preparing Fighters.

Boxing is a sport that is intermittent in nature, characterized by intervals of explosive bursts of power mixed with scaled down survival movements; therefore, training intensity should be similar to a competitive fight sequence. After all, you will not be constantly throwing explosive punches throughout a three-minute round--no human can sustain that intensity level--nor will you be in a survival mode for the duration.


Some Science-

In an Olympic boxing match, boxers must fight for a total of 11 minutes. The fight is structured for three three-minute rounds with a one-minute rest between each round. Therefore, it makes logical sense for a boxing athlete to have a high anaerobic threshold level and aerobic power level to meet the demands of this sport. In 2002, Laura Guidetti conducted a boxing study for the relationship between ranking in boxing competition performance and some physiological factors. The data suggest there were two basic factors related to boxing performance: physical fitness as indicated by individual anaerobic threshold and maximal oxygen consumption and upper-body muscular strength.


Time Frame

According to Tudor Bompa, author of "Theory of Methodology of Training," "32-36 weeks or 200 days of training are needed to reach a peak for advanced athletes." A form of periodization training is needed to peak at the right time for a fight. There are two basic stages of training: general preparation--containing a strength endurance phase and a basic strength phase, and the competition phase--emphasis placed on power and speed.


Getting My fighter stronger-

Early in the training cycle, structural--multijoint--exercises should be integrated into your workout twice a week. Squats, dead-lifts and power/hang cleans utilized to strengthen the hips and legs; after all, your punching power comes from the ground up. T-bar rows and wide/close grip pull-ups included to build back strength--large muscle area that aids in delivering a blow. High incline benches and shoulder presses to develop the deltoids for extending the crisp snap of a jab or straight right/left. Allow two minutes of rest between sets for maximum strength development.


Build Power-

High speed, sport specific power exercises should be performed three times a week, including: heavy bag, speed bag, double-end bag and jump rope with high/moderate interval intensity of 40/20 seconds per minute. These should be sustained throughout three three-minute rounds. As a changeup, similar interval training in shadow boxing with light weights, medicine ball exercise, and hitting mitts with trainer. Light-sparring and two-mile interval sprints performed once every four days. Allow one day off a week to avoid overtraining.


Fight Prep-

Intensity and speed pick up significantly. Combination lifts--clean and jerk, replace strength lifts--squat, dead-lift. Push up variations--clap, medicine ball--replace incline press. Amp up intensity during bag intervals with high/moderate intensity at 45/15 seconds per minute. More boxing specific exercises, including longer and harder sparring sessions. Plyometrics--depth jumps, multiple box jumps, bounding and medicine ball ballistic training--should be done early in this phase once every three days. Interval sprints and agility drills every three days.

10 Super Foods You Should Be Eating

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. AbFitt is here to make it easier for you to separate the contenders from the pretenders.--I call them Power Foods.



1. EGGS

WHEN: Any regular meal

WHY: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes.

* In one study, subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day.

* In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

AMOUNTS: 3 extra-large eggs: 255 calories, 21 g protein, 1 g carbs, 18 g fat


2. ORGANIC BEEF

WHEN: Lunch or dinner

WHY: This meat is important due to its protein content, cholesterol and saturated fat, all of which maintain high testosterone levels.

* Organic beef has much higher levels of conjugated linoleic acid and omega-3 fatty acids than conventionally raised cattle, because organically raised cattle are primarily grass fed as opposed to grain fed.

* CLA, a healthy fat, has been proven in numerous clinical trials to help shed bodyfat while helping to boost muscle mass and strength at the same time.

AMOUNTS: 8 oz of 90% lean ground organic beef: 392 calories, 48 g protein, 0 g carbs, 22 g fat


3. SALMON

WHEN: Lunch or dinner

WHY: It's rich in the essential omega-3 fatty acids EPA and DHA (eicosapentaenoic and docosahexaenoic acids).

* Subjects consuming higher levels of omega-3 fats reported greater muscle strength than those taking in lower levels of them, according to a study.

* Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis (muscle growth) and increases glucose and amino acid uptake.

* Omega-3s are readily burned for fuel, sparing muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint breakdown, as well as enhance their recovery.

* Omega-3s convert into beneficial prostaglandins, hormonelike substances that promote numerous processes in the body.

AMOUNTS: 8 oz of Atlantic salmon: 416 calories, 45 g protein, 0 g carbs, 24 g fat


4. HERRING

WHEN: Between-meal snacks

WHY: Rich in omega-3s, it also has one of the highest contents of creatine--which can help boost muscle strength and growth--of any food source from the land or sea.

AMOUNTS: 3 oz of kippered herring: 185 calories, 21 g protein, 0 g carbs, 11 g fat (about 2 g of those are omega-3s)


5. WHEAT GERM

WHEN: 30 minutes before workouts and any time of day you want slow-digesting carbs (use it as breading on chicken or fish)

WHY: It is rich in zinc, iron, selenium, potassium and B vitamins, and high in protein with a good amount of branched-chain amino acids, arginine and glutamine.

* It's high in fiber, making it a great source of slow-digesting carbohydrates.

* It's great before workouts because it provides a good source of octacosanol, an alcohol that can increase muscle strength and endurance, as well as enhance reaction time in athletes by increasing the efficiency of the central nervous system.

AMOUNTS: 1/2 cup of wheat germ: 207 calories, 13 g protein, 30 g carbs (almost 8 g of those come from fiber), 6 g fat


6. BROWN RICE

WHEN: Lunch or dinner

WHY: Brown rice is a whole grain that provides fiber to help slow down digestion and keep insulin levels steady, supplying you with energy to last throughout the day.

* It's high in gamma-aminobutyric acid, which is an amino acid that works as a neurotransmitter in the body and which boosts growth hormone levels by up to 400%.

* You can prepare brown rice in a way that will boost GABA levels: soak it in hot water for two hours before cooking to induce slight germination or use a Zojirushi Induction Heating System Rice Cooker & Warmer (zojirushi.com), which has a special setting that gives brown rice a two-hour hot bath before cooking.

AMOUNTS: 1 cup of cooked brown rice: 218 calories, 5 g protein, 46 g carbs, 2 g fat


7. WATERMELON

WHEN: Immediately after workouts

WHY: Although we typically suggest that you eat fruit as a preworkout carb, since most fruits are slow digesting, watermelon is one of the few fruits that are fast digesting. That means it spikes insulin levels, making it a good postworkout carb.

* The red flesh and especially the white rind of watermelon are high in the amino acid citrulline, which is readily converted to arginine inside the body and boosts arginine inside the body and boosts arginine levels even better than taking arginine itself.

* Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after training, both of which are critical for enhancing muscle strength and growth. Boosting NO levels after workouts means there's more blood flow to the muscles, which will enhance recovery and aid muscle growth.

AMOUNTS: Two wedges of watermelon: 172 calories, about 4 g protein, 44 g carbs, 1 g fat, approximately 3 g citrulline


8. SPINACH

WHEN: As a side salad with lunch and dinner

WHY: Spinach not only promotes health through its rich supply of antioxidants, but it has ingredients that increase muscle strength and size.

* It's a great source of glutamine, the amino acid that is highly important for muscle growth, immune function and gastrointestinal health, as well as for boosting GH levels and even metabolic rate.

* In addition to glutamine, spinach provides octacosanol (see wheat germ) and beta-ecdysterone, a phytochemical that stimulates protein synthesis.

AMOUNTS: 10 oz raw spinach: 65 calories, 8 g protein, 10 g carbs (6 g of those being fiber), 1 g fat


9. EZEKIEL 4:9 BREAD

WHEN: Any time of day when you would eat slow-digesting carbs

WHY: Made from organic sprouted whole grains such as wheat, millet, spelt and barley, and from legumes such as lentils and soybeans, this bread is a complete protein, which means it contains all nine of the amino acids your body needs for muscle growth.

* These whole grains and legumes also digest slowly, promoting superior fat burning throughout the day and more energy during exercise.

AMOUNTS: Two slices of Ezekiel 4:9 bread: 160 calories, 8 g protein, 30 g carbs (with 6 g of fiber), 1 g fat


10. BROCCOLI

WHEN: As a side with any meal

WHY: Broccoli contains a phytochemical that gets converted to another naturally occurring chemical called diindolylmethane, which reduces the strength of estrogens by converting them to weaker varieties in the liver.

* This helps to diminish estrogenic effects (fat gain and water retention) and strengthens testosterone's anabolic effects (muscle strength and growth).

* It also contains the antioxidant sulforaphane--a compound that forms from the inactive compound glucoraphanin when you chew it. Sulforaphane works in synergy with DIM to provide antiinflammatory properties, which enhance joint and muscle recovery, as well as fight cancer.

AMOUNTS: 1 cup of chopped broccoli: 31 calories, 3 g protein, 6 g carbs, 0 g fat