The Top Muscle Building Exercises Explained

        Top 7 Muscle Builders 

 

Squats. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb – destroying the entire body, forcing it to get bigger and stronger with ever rep.

Deadlifts. Second only to squats in effectiveness (and a very close second at that), deadlifts are another manmaker that will pack on slabs of muscle mass while helping you become as strong as a bear. Like squats, deadlifts are a barbell only exercise.

Dips. Dips are often called the upper body squat, and for good reason. Dips work the shoulders, chest and triceps very hard, and are a great overall exercises for building a beefy upper body. Dips should be performed at a parallel bar dipping station.

Pull Ups. It seems that even the strongest and most fit lifters can barely squeak out more than a few pull ups. The pull up is an excellent exercise for building the back and biceps, and should be used instead of inferior exercises such as the lat pull down when possible.

Bench Press. The bench press is an upper body staple. There are several highly effective variations including the flat bench barbell press, flat bench dumbbell bench press, incline bench barbell press and incline dumbbell bench press.

Overhead Press. As with the bench press, there are numerous quality variations of the overhead press that can be used. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. You may also use the Arnold dumbbell press, and behind the neck overhead presses. Another popular press variation is the standing push press.

Rows. Both barbell and dumbbell rows are tremendous upper back exercises. Old school barbell T-bar rows are also a solid choice. While cable and machine lifts are generally sub-par, seated cable rows can be very challenging and effective.

Developing abs is difficult. However, it’s not complicated. There’s a huge difference!

There are really only two questions to be asked then answered when it comes to abdominal development: First, how do you develop your abs? Second, once you have put the work in, how can you get those suckers to actually show themselves?

 To answer the first question, you need to do weighted abdominal  work. That's right I mean using resistance with ab training, just like you do with your other body-part exercises.
As far as resistance goes, crunches just won't cut it, I’m afraid.
To answer the second question, you need to reduce the amount of body fat covering your abs. This you do through cardio and a healthy diet. See, it wasn’t so hard now was it?

Your nutrition:

You’ll need to put some real thought and work into your food intake during the next three weeks, but after that, eating clean will become routine.
Well, most days, anyway. An ab friendly diet can come in various forms, but basic rules apply pretty much across the board:

1. Eat smaller healthy meals and snacks 6 to 8 times a day.
2. Focus on a high protein intake.
3. Eat LOTS of vegetables (if you think you already eat a lot, eat more).
4. Never ever miss breakfast or pre- and post workout meals.
5. Stay away from anything containing sugar.
6. Don’t eat carbs in the evening unless you need to reload after a heavy workout.
7. Drink lots of cold water throughout the whole day.
8. Incorporate high-intensity interval training into your cardio regimen.

 Training:

To start  I suggest combining several weighted ab exercises into an abs super set circuit. (EX: Rope cable crunch, plate seated twist, medicine side to side bounce)

Along with being a major time saver, ab circuits are cardiovascular, which over time will allow you to see those abs being built by the weighted ab  exercises.

When your body becomes accustom to this new work load get creative and pick five exercises that will develop all the muscles in the abdominal wall and do 8 to 12 reps of each, one exercise after the other, until the circuit is complete. Then rest and do them all over again.

 ( Special thanks to guest models, Husband & wife Dan and Julie Frey )

 

 

12 More Tips to Boost Testosterone and Growth Hormone

1. Eat a small meal about 1-2 hours before workouts and again immediately after your workouts.
2. Supplement amino acids (glutamine, BCAAs, arginine) before, during and after workouts ( I love using Jack3d before and X-tend before, during and after).
3. Do high repetition training with shorts breaks.
4. Do maximum intensity training, such as sprints (the very best fat burning exercise there is).
5. Avoid alcohol.
6. Get your body-fat % down because it causes the body to produce more estrogen (sprints plus OxyElite Pro plus CLA plus low carb diet equals my cutting routine).
7. Take short 30 minute naps during the day.
8. Have sex.
9. Don’t over-train (seriously, it’s more important than you might think).
10. Eat a healthy diet high in vegetables and unsaturated fats and take your multivitamin.
11. Don’t forget your supplements!

The Rise To Greatness...Sergio " Maravilla" Martinez

Maravilla.....Sergio Martinez Rise To Greatness.

Middleweight champion of the world Sergio "Maravilla" Martinez returns to action this coming Saturday night September15th in Las Vegas to recapture what was rightfully his. The WBC Middleweight belt that was stripped from him and hand delivered to Chavez Jr. This is a remarkable story of a man's rise to boxing greatness and to the second best pound for pound fighter in the world. From poor and humble beginnings...a gentleman with a soft spoken unassuming demeanor, who in the ring transforms into a relentless knockout artist........ 

The more one thinks about it, the more remarkable Martinez's rise in the last few years seems. Let's take a look back at the emergence of Sergio Martinez.

  A closer Look!

Martinez, 37, turned pro in 1997, and toiled in relative obscurity for years. In 2000, still a welterweight, he was beaten down by Antonio Margarito, after which he went on a tear, winning 27 straight fights before he finally got a shot on HBO in October 2008, facing Alex Bunema.

To say he hit HBO with a splash would be an understatement. Bunema was no top contender, but a quality fighter, and the slick southpaw Martinez made mincemeat of him. Here's what I said at the time:

I've seen Martinez fight a fair amount of times before last night, and he never impressed me. I thought Bunema had a great shot at beating him, because Martinez seemed to be a creation -- a guy with a great-looking record in black-and-white terms, but without much in the way of good wins.

... Martinez was sensational in a one-sided beatdown of Bunema. At age 33, he looks like he's peaking. ... Martinez had Bunema totally off-balance all night, beating him to the punch with ease, popping his jab out at will, and essentially doing whatever he wanted, whenever he wanted. He was exceptionally loose in the ring, confident and even cocky at times, holding his hands low, and Bunema could do nothing about it.

It was a star-making performance. Martinez isn't about to headline his own big card or anything, and nobody likes fighting a slick southpaw, but they'll be looking for the biggest possible fights. And with this performance, Martinez deserves it. I've gone from doubter to fan in one fight.

The honeymoon was over just one fight after, when Martinez met former welterweight titlist Kermit Cintron on the Nate Campbell-Ali Fuenka undercard in Florida:

Sergio Martinez and Kermit Cintron went to a majority draw in a fight I thought Martinez clearly won. The fight was plagued by a strange seventh round incident. Cintron went down from a left hand he genuinely believed he was a headbutt, and referee Frank Santore counted him out, and appeared to have called the fight off. Replays showed that Cintron had made it to his feet before the count of ten, and he was incensed that it was (1) called a knockdown, and he was wrong there, and (2) that he appeared to have been counted out, which he was right about.

The fight, which had been an ugly clash of styles before the incident, picked up after it was surprisingly restarted. The draw, I feel, robs Martinez of a win, but neither man exactly made an entertaining fight. Bad Left Hook scored it 117-109 for Martinez. The official judges' scores were 113-113 twice and 116-110 for Martinez.

Though Martinez deserved a win (two, actually), the star quality wasn't there from him on that night. But that was a blip.

Eight months later, Martinez was in his first HBO main event, substituting for middleweight champ Kelly Pavlik, who fell out of a handful of dates with Paul Williams, leaving Williams with no choice but to find a late replacement opponent. It was a marvelous fight, with Martinez going up to 160 for the first time and immediately engaging in a war with "The Punisher":

On paper, it would be a tactical, lefty-versus-lefty affair, probably not very explosive, but a good substitute fight for sure.

It took less than a round for this to turn into a stunningly savage bout. Williams clipped Martinez for a knockdown in the opening round, but just before the end of the frame, Martinez drilled Williams and put him on the canvas. Williams was hurt.

And Williams seemed to fight much of the rest of the bout hurt, too. By the end of it (a decision win for Tall Paul), he seemed to be going purely on instinct. Martinez was able to neutralize Williams with a right hook early that landed at will, and later a straight left hand that kept getting through. But Williams was there, and at some points, he dominated the fight, making exceptional mid-fight changes in his gameplan and going toe-to-toe with Martinez.

It was a fight we just didn't expect to see, and a reminder that a great, great fight can happen when nobody sees one coming. Both of them upped their stock greatly with this outstanding brawl, a must-see fight that turned very good boxers into pure warriors, at least for one night.

Staying at middleweight for his next fight, Martinez was called upon by Pavlik, still the middleweight champ, to be his next challenger. Martinez had physical disadvantages going in -- name, Pavlik was taller and just plain bigger than him, a proven middleweight, even with his then-recent troubles. We know now that Pavlik had done his first rehab stint just before facing Martinez, but both fought well, and Sergio was simply the better fighter.

It was a terrific tactical fight, with some great back-and-forth momentum. Martinez dominated the early portion of the fight, but Pavlik (36-2, 32 KO) charged back in the middle rounds, knocking down Martinez and taking a lead on our card through eight rounds.

But then, it was the Sergio Martinez show. Martinez cut Pavlik up, had him bleeding profusely, and took the fight for the rest of the time left, winning what I felt was a clear and solid decision.

... The times changed tonight, folks. New middleweight champion of the world: Sergio Martinez.

Seven months later, Martinez repaid the favor that Paul Williams did for him the year before, giving him a shot at the middleweight championship. The rematch was highly anticipated. And though it lasted all of four minutes and 10 seconds, no one was disappointed.

This raises Martinez's stock even more. He said that Williams left himself open enough, and that the fight went how he expected it would. Both fighters were throwing punches again, coming out aggressively, though there was more holding in this one than last year.

If only there was much more to say about this one, but there really isn't. After all, not much to report. But it's a can't-miss knockout, and Sergio Martinez is legit as the middleweight champ.

That ended the rise, though: In 2011, Martinez fought Serhiy Dzinziruk and Darren Barker, winning handily both times out as well as destroying #1 contender Mathew Macklin in 11 rounds. Now Sergio at last will get the main stream recognition he so rightly has both earned and deserves. A win over the son of a boxing icon Julio Cesar Chaves Jr and reclaiming his Middleweight Championship that was stripped from him, will have the boxing world on notice. This Saturday in Las Vegas at the Thomas and Mack center live on HBO PPV.
RRS-

The More You Know The More You Grow. Let's Look At The Science Behind Creatine Pre Workout.

Creatine Timing

Despite a relatively long and prosperous existence, there's still considerable debate about when to take creatine. In fact, as time goes by, the subject of timing seems to get even more complicated. Some people take it only after workouts, some before workouts, while others say it doesn't matter. Let's have a quick look at the reasoning behind these ideas and hopefully put this baby to bed.

Taking creatine before a workout initially makes sense, because that way we'll have the creatine readily available during training. Of course, this novice thinking doesn't hold water because it takes a while for creatine to enter the muscle cell where it can enhance performance. In fact, it's been shown that pre-workout creatine consumption has no effect over placebo (19). What's more, we know that the anticatabolic effects of creatine are more long lived and don't suddenly take effect during a workout.

More recently, the pre-workout creatine theory got a big boost from the scientific literature. Tipton and buddies (27) showed that consuming a pre-workout meal enhanced muscle protein synthesis twice as much as the same meal consumed after a workout. This enhanced nutrient delivery and subsequent uptake could, some believe, apply to pre-workout creatine as well.

Unfortunately, we're comparing apples and oranges here. Carbohydrates stimulate blood flow and amino acids stimulate protein synthesis, but creatine does neither. We've also established that the effects of creatine occur long after the workout has occurred, while those of protein and sugars are far more acute. Sadly, the theory of a pre-workout creatine advantage doesn't seem to hold water any way you look at it.

As much as we love complicated scientific theories behind our practices, the post-workout creatine logic is quite simple: workouts deplete creatine, so post-workout we fill it back up. We can also take advantage of our post-workout insulin spike to drive the creatine into our muscles.

Perhaps the most important determinant of when to take creatine is the overwhelming mass of data available from the scientific literature. We have numerous studies showing that post-workout creatine consumption is effective, while the only study for pre-workout intake showed no acute effect.

Bottom Line: We have no scientific data to support pre-workout creatine use, but also none to suggest it's harmful. I'd stick with the tried and true method until evidence to the contrary arrives.

Rich Fit / Nutrition 101

 You probably know the basic principles of building muscle and losing fat. Lift heavy, eat right and get plenty of rest if you want to succeed in this game called fitness. Sometimes, however, people tend to forget basic things that can make them successful athletes and stand out from the crowd. They say that bodybuilding is 70 percent nutrition, so here is a list of useful nutrition reminders to help you build the body of your dreams.

  1. Protein is the base. Your muscles are made of protein and this makes protein the essential macro nutrient you have to consume in order to build muscle mass. You need to consume at least 1.5 - 2.0 grams of protein per pound of your weight every day. This is a must if you plan to actually build muscle instead maintaining it. Good sources of protein include meats like chicken and turkey, eggs, fish - tuna, salmon, talapia and cottage cheese.

  3. Complex carbohydrates throughout the day - oatmeal, brown , potatoes,  pasta etc. and fast carbs right after the workout. Complex carbs will ensure stable insulin levels during the day, they will give you more energy for intensive weight training sessions, while fast carbs will reload the depleted glycogen faster after training.

  4. Eat essential fatty acids. Healthy fats are crucial for numerous body functions such as proper brain and heart activity, hormone regulation and control of energy levels. Great sources of EFAs are nuts and seeds, fish, fish oil, some fruits like avocado and papaya.

  5. Eat your vegetables. Vegetables are a great source of fiber, vitamins and minerals. Fiber provides bulk to foods, therefore making you feel fuller longer. It also keeps the the insulin levels and blood sugar levels steady by making the food digest longer.

   6. Don't overeat. If you want to build muscle it's necessary to eat more calories than you burn daily. This, however doesn't mean that you are free to eat tons of calories. Eat only 400-500 calories more than you need to maintain your muscle mass. It's always better to gain slowly but and stay lean, than to gain high percentage of body fat and then cut it down. Calculate your protein needs per meal and try to fulfill your protein needs first. Complete your calorie needs with carbs and then add some fiber.

  7. Don't drop your calories too low. This one applies when you are trying to drop weight. A 400-500 calorie decrease is all that is needed for your body to start burning fat for fuel. Lowering your calories too low for longer periods can cause muscle breakdown for energy. I'm talking about fasting for days here, not hours.

  8. Protein for breakfast. There are studies that say the best breakfast for athletes is a pure protein one. Research has shown that starting your day with a protein food will normalize blood sugar, increase the metabolism and increase the production of anabolic hormones like the growth hormone.

  9. BCAAs pre workout. BCAA will spare your muscles during and help you recover after an intense workout. Try taking a larger amount (10-20 grams) of branched chain amino acids before the workout.

 10. Large amount of carbs after training. Try to eat around 70-80% of your total carbs after the workout. Simple sugars will enter the muscle cells at a quick rate and will react with certain hormones to start the rebuilding process. Try to eat about 50 grams of fast carbs immediately after the workout together with a 30-50 gram whey protein shake. The rest of the carbs should be complex and you should eat them 1 to 2 hours later along with another 50-70 grams of protein.

  11. Rotate the carbs (and calories): The body is a well tuned machine and soon it will adapt to the constant amount of calories. This is why carb cycling will keep the body guessing and help you continue your progress. Try to eat the maintenance amount of calories for a couple of days, followed by a high calorie day and then a low calorie day.

  12. Have a cheat day once per week. Pick a day of the week when you can enjoy your favorite food. After you fulfill your protein needs you can eat whatever you want. This will increase levels  of leptin and help you burn fat and build muscle. Just remember to go back to your diet the next day.


 facebook.com/Abfitt-Building-Better-Bodies

 A great natural detox recipe. I thought it tasted great, so I thought I would throw it out here on AbFiTT. If you don’t like drinking straight up water this a great way to make it easier to take enough down each day.

Ingredients:
-Green tea (replaced with water)
-1 medium cucumber
-1 lemon
-10-12 mint leaves
-Dash of cinnamon (new)

Directions:
-Boil green tea (you can use loose leaf or the packets 10-12 packets or the equivalent in loose leaf)
-Slice lemon, cucumber add to water
-Add mint leaves and cinnamon
-Leave in fridge over night

This mix is great for natural weight loss, general detoxifying and skin clearing.


Check out the article below for more info on the importance of daily water intake……


Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

What about the advice to drink eight glasses a day?
Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

Water: How much should you drink every day?

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
Beyond the tap: Other sources of water
Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.
Staying safely hydrated
Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:
• Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
• Drink water before, during and after exercise.
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

The-RichFiT-Fridge / 10-foods-to-make-you-healthier

The foods and nutrients found in your refrigerator can have a far greater effect on your health than the prescription pills sitting in your cupboard. In essence, your refrigerator is the local pharmacy right in your own home.   

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison

 

The 'RichFiT/Fridge' Menu

Bringing healthy foods into your kitchen is only the first step in making a change. You also need to know how to incorporate those items into your meals. Here are five quick ideas.

Mix 1 cup of cottage cheese with a one-half cup of blueberries and 1 tablespoon of chia seeds.

Crush 2 tablespoons of walnuts into a powder and mix them with 1 teaspoon of olive oil to form a walnut paste. Spread the paste on top of a salmon fillet and bake at 350 degrees Fahrenheit about 10 or 15 minutes until the fish is flaky. Serve this walnut-crushed salmon with 2 cups of steamed broccoli.

Saute 1 cup of kimchee, 2 cups of baby spinach, 2 teaspoons of olive oil and 1 clove of garlic. Serve as the side dish to grilled steak or pork tenderloin.

Scramble two omega-3 eggs, one small handful of baby spinach, 1 ounce of Canadian bacon, and half of a diced onion for a quick and nutrient-packed breakfast.

In a bowl, combine 1 cup of blueberries, 1 cup of raspberries and one-quarter cup of walnuts. Keep in the refrigerator as a healthy snack.

Salmon

Salmon is a potent dietary source of the heart-healthy omega-3 fats EPA and DHA. Despite what you may have heard, farmed salmon actually contains more omega-3 fats than wild salmon. Salmon is also a smart choice of fish because it contains low levels of mercury. EPA and DHA have profound effects on heart health, ranging from decreasing triglyceride levels -- an independent risk factor for cardiovascular disease -- to reducing the risk of sudden death from heart attacks by almost 50 percent. Salmon can be a versatile protein and omega-3 source in your diet. Enjoy smoked salmon as a snack or in an omelet. You might also choose to broil, bake or poach salmon filets for lunch or dinner. And if you're in a pinch, canned or packet salmon is a portable source you can add to salads without needing a refrigerator to keep it fresh.

Chia Seeds

Chia seeds -- yes, from the famous Chia pet -- have emerged as a health-boosting powerhouse. One tablespoon of chia seeds contains five grams of fiber, while you'd need two tablespoons of flaxseed meal to get the same amount of fiber. One tablespoon of chia seeds has approximately 2.4 grams of the plant-based omega-3 fat, alpha-linolenic acid, also found in flaxseed meal. Chia seeds contain chlorogenic acid, an antioxidant that may help improve blood sugar control. You can find chia seeds in the health food section of your local grocery store, usually near the flaxseed. Adding chia seeds to your diet is simple. Mix them into yogurt, add 1 tablespoon to a protein shake or stir them into oatmeal for an extra infusion of fiber and antioxidants.

Blueberries

Blueberries are one of a limited number of fruits with its origins in North America. A berry with a long history, researchers estimate that blueberries have been around for 13,000 years. They were a long-time staple of native American foragers, used for nutritional and medicinal purposes. Blueberries have also been shown to fight America's silent killer, high blood pressure. Eating the equivalent of 2 cups of blueberries each day for eight weeks can lower blood pressure by 6 percent, according to a 2010 study in "The Journal of Nutrition." Blueberries, like raspberries, are just as nutritious fresh as they are frozen. Top a bowl of Greek yogurt with blueberries and raw cashews for a simple, high protein, high antioxidant breakfast, or have a bowl of blueberries after dinner for a naturally sweet dessert.

Raspberries

Blueberries are often touted as the ultimate healthy food, but raspberries contain a nutrient profile that should not be forgotten. One cup of raspberries has more than two times the fiber of one cup of blueberries. Raspberries have an antioxidant capacity -- a rating scientists use to determine the amount of antioxidants in foods -- greater than strawberries, kiwis, broccoli, leeks, apples and tomatoes. Research with black raspberries has shown that raspberries can fight DNA damage and the production of inflammation producing proteins in your body.

Depending on where you live, raspberry season usually lasts from the end of May to August. But you don't have to be limited to eating raspberries only during this time. Frozen raspberries are available year round and contain levels of nutrients comparable to freshly picked raspberries. Raspberries are naturally sweet and are perfect for dessert after dinner, on top of a spinach salad with sliced almonds and grilled steak during lunch, or in a smoothie for breakfast.

Kimchee

Kimchee is a traditional Korean dish consisting of fermented vegetables, mainly cabbage. The fermentation of the cabbage to make kimchee fosters the growth of probiotics such as lactobacilli, the same healthy bacteria found in yogurt. In addition to the probiotics to support healthy digestion, eating kimchee can also aid in weight loss. Researchers from Ajou University School of Medicine found that daily consumption of kimchee improved insulin levels and reduced body fat percentage. You can find kimchee in the Asian section of your local grocery store or you can make your own. Eat kimchee as a side dish or incorporate it into an Asian-inspired stir fry.

Broccoli

Perhaps you remember broccoli as one food that your parents forced you to eat as a child. But your parents were onto something: Broccoli is arguably one of the most nutritious foods you can eat. It is a low-carbohydrate, high-fiber food, making it perfect for weight loss. In addition, broccoli contains two compounds -- indole-3-carbinol and diindolylmethane -- with powerful anti-cancer capabilities, especially effective against breast, prostate and ovarian cancers. Fresh or frozen, raw or cooked -- it doesn't seem to matter how you eat your broccoli. Just eat it.

Spinach

Spinach is your nutrition utility player because of its broad spectrum of nutrients. Spinach contains 18 different vitamins and minerals, ranging from iron to vitamin A. When looking to get more spinach into your diet, purchase triple-washed and bagged baby spinach. Baby spinach has a sweeter taste and is more tender than regular spinach. Spinach is versatile, so don't limit yourself to just salads. Stuff an omelet with wilted spinach and feta cheese for a nutrient-packed breakfast. You can easily increase the number of servings of vegetables in your day by adding a handful of baby spinach to a smoothie. Baby spinach has a mild flavor that blends in well with the berries found in most smoothies.

Cottage Cheese with Live Cultures

Cottage cheese is a cheese curd product that is high in casein, a dairy protein that is absorbed slowly by your body, fueling muscle. In addition to its high levels of casein, cottage cheese contains live cultures, or probiotics, that play both functional and nutritional roles.The live cultures are needed to manufacture cottage cheese.. Nutritionally, probiotics help repopulate your intestinal tract with good bacteria that promotes healthy digestion and may play an important role in the treatment and prevention of colon cancer. While cottage cheese contains only small amounts of lactose, it can still be too much for those with lactose intolerance. For those who face this problem, lactose-free cottage cheese is readily available. You can eat cottage cheese as a stand-alone snack or combined with berries, flaxseed meal and cashews for breakfast or a light lunch.

Walnuts

People have been eating walnuts for thousands of years, with reports of growing walnut trees dating as far back as the Roman empire. Researchers from the University of Oslo in Norway found that walnuts contain more antioxidants than 1,111 other foods tested, second only to blackberries. Antioxidants play an important role in our bodies by fighting molecules called free radicals, which if left to their own devices can accelerate signs of aging and cardiovascular disease. In order to maintain the highest level of freshness, walnuts should be kept in the refrigerator. Walnuts can be added, along with blueberries, to Greek yogurt for a nutritious and fast breakfast. They can be added to a smoothie because they have a neutral flavor and won't settle to the bottom of your blender like almonds.

Omega-3 Eggs

Omega-3 eggs are the nutritionally-upgraded versions of the eggs you usually eat. By feeding chickens omega-3-rich food, the eggs they lay contain more omega-3s. One omega-3 egg can contain 150 milligrams of the omega-3 fat DHA, the long chain omega-3 fat that is essential for optimal brain function. Omega-3 eggs are found next to regular eggs, but look for the omega-3 label. Free-range or cage-free eggs are not necessarily omega-3-enriched eggs. Try scrambling two or three omega-3 eggs with a bit of reduced-fat cheddar cheese, half a diced tomato and one chopped scallion. Serve the egg mixture on a sprouted-grain English muffin for a fast, portable and nutrition-packed breakfast.

Motivation!

Build Muscle and Burn Fat With These 20 super Foods

 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. Get a brita filter and drink 2 cups of water with each meal.

 

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. GW-