The More You Know, Fit Foods II

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you — 20 super foods to help build muscle and burn fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Carry a gallon jug and make it a point to finish it by the end of the day.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags. Try making your own at home.

Spotlight - Local NPC & USBF Athlete Hope Taylor Q&A

Intro: Hope Taylor National Physique Committee 3 time Overall Bikini Champion talks with ABFITT about her recent success, training and the future.

"I have my procard in the USBF and I can say that I'm a NPC 3x Overall Bikini Champ all in 10months. I love it"
- Hope Taylor

ABFITT: Wow you have been a busy girl these past ten months coming off your recent overall win at the NPC event Brandywine. You have certainly made a name for yourself as of late here in Northeast PA. However, for the readers of ABFITT who may not be familiar with you can you give us some background and talk about your recent contests and results.

Hope Taylor: Thank you for your kind words! Yes, it’s been a very rewarding year with a lot of hard work and blessings throughout my journey. My first NPC show was this past May at the PA Lehigh Valley Championships. I took 2nd in my Class. It was a tough first show! I learned a lot going through a big show with about 40 bikini competitors.

Immediately follow the show I got back into the gym, keep my head down and found myself working harder than I ever have. My goal was to simply improve my overall conditioning and worked on tweaking my presentation for a September show.

Early August I took a chance and did the NPC PA STATE and PA Classic to see if I could get everything down prep wise for the NPC Brandywine Cup in September. It turns out it all worked out! I got first in my class and won the overall for both shows. It was a complete shock and everyone there knew it! My head was spinning after that second sword!

Then, I had another four weeks until the next show. I kept doing everything I did the prior 4 weeks with a goal to come in even more conditioned and pushed even harder to bring the best package I could! I was blessed with another 1st in my class and overall win at the NPC Brandywine Cup.  

ABFITT: What got you in the gym and what has kept you there? Why the decision to start doing the Bikini class?

Hope Taylor: Oh man so much has kept me going, but initially what got me there was trying to find the balance I knew I was missing. I started training in 2009. After a few years of learning how to eat better and making small gains here and there I knew something was missing. I sought out nutritional guidance and some personal training sessions to bridge the gap at the end of 2012. (Photo credits: RX Muscle & Mycontestpix.com)

In efforts to push myself harder I set goals to compete! I’m naturally a leaner girl and need to grow into shows and this division has allowed me to do that. I’ve come a long way in the last year, but I have a lot of room for improvement.   
                   

What’s kept me in the gym and on stage is the want for me to be my personal best inside and out. I’m a huge believer that your physical and mental health works together. Living a healthy lifestyle increases your focus, endorphins, energy and self-confidence. Most importantly, it allows me to set a positive example for my daughter!

ABFITT: Talk about your preparation for a show both your philosophy on training & nutrition. Doing shows so close together like the PA State Championship in August then the Brandywine in September must have presented some challenges for you and your prep.

Hope Taylor: Contest diet I follow low carbohydrate and use fats as an energy source. I eat one gram of protein per Lb. of body weight. In order to grow or improve diet is such a key factor. I plan/prep my meals so that I can’t fail in that arena. I lift 5 days a week, training one body part a week with a specialized day for hams and glutes. I also incorporate cardio EOD. My overall conditioning is most important part of my presentation. I want to come in balanced, well-conditioned and better each and every time I compete.

Yes, that was a little tricky for me to do those shows close together. It wasn’t too hard to peak in September as I had 4 weeks in between. However, I tried to do the same for the Big Cat two weeks later in October, but my body was telling me enough is enough. I got to enjoy the show as a spectator instead. Hopefully, I can do that show next year. I encourage competitors to really pay close attention to themselves and if they aren’t able to show up even better don’t be afraid take a break.

ABFITT: After three overall wins what’s next for Hope Taylor?

Hope Taylor: It’s time to grow! I am looking forward to competing in Gary Udit’s Pittsburgh Pro/Am show in May 2014. I have other friends that I’ve competed with in the past that are coming up to do the show as well. It’s going to be amazing to have about 9 of us there. It’s a beautiful forum and a bigger show than I’ve competed in the past. I’d love to come over to your state and compete in Team Universe as well. Until then I’m training hard and planning on bringing a better package in 2014.

ABFITT: What advice would you give woman looking to compete in the NPC Bikini division?

Hope Taylor: Ask yourself how it could impact you to commit to something so rewarding in various facets of your life! Do it for yourself, your family, your friends…. Impact the lives of others and show them what a healthy lifestyle can do for you and help them get there too! It’s honestly just as rewarding for me to give to others the tools they need to succeed and support them as much as it is for me to succeed.

ABFITT: So tell us about your entry in the MET-Rx® Magazine Cover Contest (see link below for Hope's entry) and how can fans vote for you.

Hope Taylor: I use the Met-Rx meal replacement throughout contest prep and during my off-season. I love the original vanilla. Since I’m such a fan of their product I was thrill to learn from my good friend Art Griffith that they were having this cover contest for Met-Rx.

If you click the link below you read more about my story, view a video about a typical weekend workout and vote for me! You can vote once a day until this Saturday October 14th. If you could also share it with your friends I would appreciate that too. There is a link to post it on your Facebook page. I’m looking for the opportunity to inspire others and to share my experience with those who need that extra push to put one foot in front of the other to go after their own dreams and desires!

https://www.metrxcovercontest.com/controller/gallery.php?id=185  

ABFITT: Hope thanks for taking the time to chat with ABFITT, before we say goodbye can you tell the readers of ABFITT how they can follow you or keep an eye out for your contest results.

Hope Taylor: Sure, you can find me on Facebook at https://www.facebook.com/SHIZZLEMD and my Instagram is  @SHIZZLEMDIZZLE

Thank you ABFITT for the opportunity to talk with you and your followers! You did a phenomenal job at the NPC PA Classic and we are all routing for your future success as well!

Check out our ABFITT Facebook page

"Stop looking for "quick fixes", stop trying extreme fad diets, and stop looking for a miracle pill. This is a lifestyle; it takes time"

  My Top 10 Power foods:

1. Chia Seeds
-High level of Omega-3 Fatty Acids
-Excellent Source of Fiber (10g in only 2tbsp!)
-Rich in Antioxidants
-Regulate Insulin Levels
-Gluten Free!

2. RAW Mixed Nuts (Soaked/ Sprouted)
-All-in-one food...protein, fat, carbs
-Vitamin E (helps lower cardiovascular risk)
-Omega-3 fatty acids (especially in walnuts)
-Rich in L-Arginine (may help improve blood vessel function)
-High in fiber

SOME BENEFITS OF SOAKING NUTS:
Breaks down gluten
Phytic acid is reduced
Eases digestion
Tannins are removed
Vitamin absorption increases

3. Quinoa
-Contains all of the essential amino acids making it a complete protein
-Gluten free, complex- carbohydrate source (quinoa is actually a seed... it is not a grain)
-High level of manganese (antioxidant)
-High level of magnesium
-High in fiber

4. Black Rice
-Contains the same antioxidants that are found in blueberries without the sugar!
-Contains almost DOUBLE the amount of fiber compared to brown rice
-Helps lower cholesterol
-Gluten free, complex-carbohydrate source

5. 100% Grass-Fed Buffalo Meat
-Extremely lean source of protein (even LOWER calories, fat, and cholesterol than most fish and chicken!)
-Rich in Omega-3 fatty acids
-High Iron content (especially great for women!)

6. Salmon (Alaskan WILD Caught)
-High in Omega-3 fatty acids
-High quality protein source
-Contains selenium (helps with thyroid function)

7. ORGANIC Eggs
-Pure source of protein
-Omega-3 fatty acids (in the yolk)
-Packed with vitamins (such as Vit. B, E, D...)
-Biotin (great for hair, skin and nails!)
-Also contain potassium, choline, folic acid...      

8. Cauliflower
-Loaded with antioxidants
-Contains almost 4g of Fiber in just 1c!
-High content of Vitamin K (helps reduce inflammation)
-Tons of studies linking consumption of cauliflower (and other cruciferous veggies) to cancer prevention

9. Spinach
-Huge amount of vitamin-A (helps with immunity)
-Super antioxidant food
-Contains flavonoids (anti-cancer properties)
-High iron content

10. Water
(OK so I know this is not a "food", but water is SO IMPORTANT!)
There are ENDLESS benefits to drinking water... here is a picture that lists a few key benefits

Body Building 101

What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm.

Everyone has trained them in hopes of shaping, toning and building bigger biceps. Here is a tactic I employ to build bigger, stronger biceps. Listen most of you if not all of you can not curl your body weight, so the weight your using to train your arms curling will never stress and build your biceps the way simple chin ups will. How you ask? Almost everyone can do a chin up, your body weight. so say you are a female who weighs 120 pounds. I am sure you are not doing one arm dumbbell curls with 60 lbs, right? However by pulling your body weight with the chin up you stress your biceps more than with the dumbbells with all 120 pounds of your body weight.If we re visit basic "body building 101" you know stress on the body = a bigger stronger muscle.( with proper rest & nutrition )

woman will benefit by shaping long, lean & sexy arms. Remember woman do not produce testosterone, the hormone responsible for large muscles. So ladies don't use the "I don't want to get big muscles" excuse. You simple won't, you can't. So learn to chin and the results will amaze you, I promise.

Men will benefit by getting stronger and ultimately build a bigger sleeve popping bicep. So use this great training technique, add it in addition to your current arm training program and watch em grow

Supplement Tip. CLA, Get The Most From Your Fat Burning Stack!

CLA: Conjugated Linoleic Acid

- What it is
Conjugated linoleic acid is a collective term used to describe one or more positional and geometric forms of the essential fatty acid linoleic acid. Linoleic acid may help your body increase muscle and decrease fat deposits.

- Natural Sources
CLA is naturally present in cow’s milk and beef and other ruminant meats. Milkfat, in particular, is the richest natural dietary source of CLA in the cis-9, trans-11 (c9, t11) configuration. Conjugated linoleic acid (CLA) is found in cold-pressed oils such as flaxseed, hempseed, grapeseed, sunflower, safflower, and olive oil. Other foods contain this omega-6 acid as well, such as dairy, beef, and chicken.

- How it works
Lipoprotein lipase (LPL) is an enzyme that breaks down fat you eat and stores it in your body. CLA hinders LPL, so your body stores less fat. CLA also helps destroy fat cells before your body stores them, and it helps turn fat into energy.

- How to consume
 Many people take up to six capsules a day to get the recommended 1000 mg.

- Which ingredients should one combine with for better results

Due to it’s fat burning properties, CLA may stack well with other fat-burning supplements such as L-Carnitine, and EFA’s.

- Positive Effects
CLA has been studied for various effects on health including: effects on the immune
system, cancer prevention, blood lipid and glucose levels, and body composition
weight loss.

- Negative or side-effects
It is natural, and the only side effect is an upset stomach for some people. Taking your CLA with food helps this.

SIX PACK AB'S...THE TRUTH, THE WHOLE TRUTH , NOTHING BUT THE TRUTH. IN ME YOU TRUST!!!!

How do I get six-pack or washboard abs? Hmm.. the question I am most often asked.

The first thing you need to understand is this: we ALL have six-packs! Six-packs aren't 'created' by doing ab exercises...they already exist.
The reason most of us can't see our abs is because they're covered by a layer of fat. What this means is that:
Doing ab exercises to achieve a six-pack is an impossible goal
The only way to see your six-pack is to reduce your body fat
The best way to reduce your body fat is with high intensity strength training and a healthy, low-calorie diet. Notice I didn't say cardio, doing cardio has it's place, however if you want to shed fat to see those abs....you need to do high intensity work.
This doesn't mean that ab exercises serve no purpose--strong abs support your spine and protect your back. However, keep in mind that your ab workout is just one part of a complete program when it comes to getting a six-pack.

Normally when writing a post, I use a picture that best fits the story, usually a fitness model or a pro athlete. I take care in giving you visual inspiration along with solid information you can trust to be true. Today I will use myself, the reason is simple. The topic you the readers seem to be most interested in is abdominal training and how to get the coveted " Six Pack ". So at forty two years of age, I can tell you that I was able to take the guess work out of ab training and learn really what it took to sculpt some eye catching abs. No I am not going to sell you anything or refer you to some infomercial. What I am going to do is tell you exactly what it takes and how to do it and all for free.

In doing so I am using a picture of myself to demonstrate that you do not need to be a pro athlete or a fitness cover model to have a great mid section. I like most of you have a full time job and a family. Like most of you, at one time I was misled in believing you needed sit ups or fancy machines and tons of cardio to build a defined and trim six pack. Commercialism is so very responsible for misleading the American public, it's no wonder so many of you are just plain confused. So here goes.

If you're not a child with the metabolism of a jet rocket, better leave the basic sit up back in the gym class. It is not very effective in sculpting your mid-section. What is effective as I have already touched on is high intensity training, using weights. The key is whole body training and the basic multi-joint exercises like the squat, dead lift, pressing movements, pull-ups, yes pull-ups and then some finishing exercises like weighted floor barbell roll outs and rope crunches. These exercises done correctly and quickly with resistance will force your body to recruit many fast twitch muscle fibers. Doing this demands more energy so first stored calories then fat are quickly used for this. The best news, when you finish training in this manner your body continues to burn calories for many hours after the work is done. Unlike cardio. With cardio, the minute you step off the treadmill, your calorie burning grinds to an immediate halt.

The abdominal respond best as do any other muscle group, with intensity!! Weighted exercise create the intensity needed to cause the stress required for the building of lean muscle tissue and burning tons of unwanted fat. Listen, your abs come into play in just about every thing you do throughout the day as well as about every exercise you do in the gym. The abs must stabilize your spine and are constantly being used. Do you think some crunches on a exercise ball are going to sculpt your mid-section and burn fat? I think not, in fact your abs are laughing at the notion.

No, none of this is easy and it does require some skill and education. Be persistent and take this information to heart. The TV ads that promote fast abs wouldn't sell any product if they told you the above mentioned is what it really takes. So don't be fooled, save your money. If you need help, I will give it to you for free. It's all here on my site. H.I.G.T is the future of fitness training. Stay focused and good luck. Now go live the shredded life.

Richard

Extreme Fight Conditioning.

There are several general concepts, which helped to shape the specific program. First, the work profile of boxing is repeated 3-minute rounds of activity, often with very high intensity bursts within a round. The rounds are separated by one-minute rest intervals. Thus, the relative contribution of anaerobic energy release pathways is considered extremely important, with aerobic capacity playing an important role in terms of facilitating rapid recovery. Extreme conditioning is required to fight effectively for ten intense, 3-minute rounds and anaerobic endurance is a key aspect that cannot be overlooked.

Short of an early round knockout, boxers cannot afford to win only the early rounds of a fight. They must maintain an intense, but measured pace throughout a long and competitive bout. So conditioning counts almost as much as skill for boxing success. Optimal physical conditioning provides the platform from which the skills can be used. The best way to simulate the demands of boxing is to use conditioning methods, which mimic the work/rest ratio and integrated bursts of power that typify boxing. I continue to use "suicides" and different versions of my H.I.G.T program to keep my fighters as well as my clients in peak physical condition.

Boxing is a highly individual sport. Fighters possess unique styles that create specific physical demands. Some rely on explosive strength ("power"), for others it's starting strength ("speed"), and for most a combination of the two ("speed-strength"). True champions change their style in a way that will make them more able to attack the weaknesses of any given opponent. Improvements in specific capacities can be made, but they are only helpful if integrated into the fighter's style. For example, extensive footwork exercises may not benefit the power puncher who fights stationary and looks to deliver a blow that starts with the legs and drives right through the opponent, and wins that way. Similarly, a fighter who relies on punching speed and fast footwork should not put all his training hours into heavy bag work and muscle mass development. So, the program designed must not only be specific to boxing, but also specific to the boxer.

Ideally, the boxing punch consists of synchronization between arm, leg, and trunk actions. The punching movement of a boxer consists of leg extension, trunk rotation, and arm extension, in succession. The more effective the coordination between arms, legs and trunk movements are the greatest and the impact force of a punch. The leg muscles play a vital role in the power developed in this sequence. Increasing leg force development and coordinating it with trunk and arm action is probably the most effective way to increase punching power.

Because boxing is an explosive sport, ballistic training methods are especially effective during weight training for boxing. This kind of training method requires the athlete to perform each repetition explosively, with maximal intended velocity. Finally, in my view, the best way to weight train for competitive boxing is via a cycled training schedule. This type of training schedule integrates workouts and exercises that will meet all the basic performance demands of boxing, strength, power, speed, agility, and strength endurance.

Tuesdays 5PM @ The Zoo Health Club

Ask AbFitt: How Do I Get Ripped?

Question submitted by Bill Shefferd

Princeton NJ:

I run 10k every other day and I do an hour of BodyPump on the opposite days. I eat well around 85% of the time, sticking to foods like oatmeal, egg whites, chicken breasts, whole wheat bread with natural peanut butter, apples, oranges and almonds. I am lean & fit but NOT ripped and have very little muscle. I want to look good in my clothes and ripped when they come off!
What can I do to get ripped, really RIPPED? Naturally?

AbFitt- I've seen trouble like this before. I'm no detective, but this sounds like a case of "Skinny-Fat-itis" caused by excessive cardio and a lack of lifting! If you train religiously & eat good foods, but don't have a (ripped & muscular) body, you might need to pound the pavement less and move iron more. I know it's hard to hear, but there's no way you can maintain a lot of muscle running 10k every other day followed by an hour of BodyPump on opposite days.
Even though BodyPump classes utilize weights, BodyPump includes a significant cardiovascular component. Cardio is important for fat loss, but eventually you have to be careful that you don't do too much.
Listen: performing too much cardio can be counterproductive to your ripped goals!
With excessive cardio every day, you'll start burning muscle as opposed to losing fat, and the end result will be that skinny-fat, long-distance-runner look. It doesn't sound like this is the ripped, lean physique you want. I've seen many people train this way. Most of them get that stringy look and end up with considerable amounts of fat on their bodies.
So, what's the solution?
Less Cardio, More Iron
First, cut your cardio in half and incorporate more weight-training in your weekly routine. You should be weight-training at least 3 to 4 times per week, which will allow you to build muscle and burn fat at the same time. Weight-training is one of the most important components in getting ripped.
The extra muscle tissue you gain will burn fat. Why? Muscle tissue uses almost three times as many calories as fat, even while resting! If you add 2 to 5 pounds of muscle through weight-training, you can expect to burn up to 100 more calories per day. Muscle is the key to getting lean!This goes for the ladies as well. Don't think you can get the body you want without lifting some serious iron. News flash!!! You can't! No pill, no food, no cardio will do what one hr of some weight training will. Case closed!

Timing Is Everything

There are also different theories on when you should do cardio. For fat loss, should it be before you lift or after?

The answer lies in a study conducted at the University of Tsuken (Japan), published in Medicin & Science. The study used ten 23-year old male students. The students had to cycle for 60 minutes at 50 percent of their V02 max. They cycled before they weight-trained and after they weight-trained on two separate days.

The male subjects lost more fat doing cardio after they lifted instead of before! Researchers attributed the increased fat loss to heightened levels of adrenalin and noradrenalin after resistance training. You also have a higher GH (growth hormone) peak after you lift weights, which is another significant advantage to post-workout cardio. Growth hormone typically stimulates fat burning annd muscle recovery.



FAT BURNING

Although weight-training and the right amount of cardio is important to overall fat loss, you still have to eat the right fat-burning foods.

One of my favorite fat-burning foods that can also help you slowly build muscle is oatmeal. Oatmeal is a great fat-burner food, but watch out for heavy sugar in the single-serving packages.

Another fat-burning favorite is chicken breast. Make sure when purchasing a chicken breast that it is lean with minimal fat. I also like egg whites, which are great for dieting and losing weight. Last is asparaguss, a great fat-burning food. It has natural diuretic effects and contains a chemical called asparagine, an amino acidd that directly affects the cells and breaks down fat.

If you can incorporate all of these essentials - nutrition, resistance training and proper cardio timing - you can overcome Skinny-Fat-itis and turn yourself into a ticket stub: ripped, really ripped!

The Power Of Berries

Fit tips / supplements..

Here are two to add to your list.

GoJi berries

Why do people use goji berries?
Goji berries have been used for 6,000 years by herbalists in China, Tibet and India to:

* protect the liver
* help eyesight
* improve sexual function and fertility
* strengthen the legs
* boost immune function
* improve circulation
* promote longevity

Goji berries are rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. One of zeaxanthin's key roles is to protect the retina of the eye by absorbing blue light and acting as an antioxidant. In fact, increased intake of foods containing zeathanthin may decrease the risk of developing age-related macular degeneration (AMD), the leading cause of vision loss and blindness in people over the age of 65.

In recent years, goji juice has become popular as a health beverage. Companies marketing goji juice often mention the unsupported claim that a man named Li Qing Yuen consumed goji berries daily and lived to be 252 years old.

Salba seed-

Omega 3s, Fiber, Antioxidants, & Much More...

Salba is the richest whole food source of Omega 3 fatty acids and fiber found in nature. Gram for gram, Salba provides eight times more Omega 3s than salmon, four times more fiber than flax, six times more calcium than whole milk, 30 percent more antioxidants than blueberries, and much more. Salba is all-natural, has no trans-fats, very few carbohydrates, and is certified Non-GMO, Vegan, Kosher, and Gluten-Free for those who suffer from celiac disease.