Building Lean Muscle Is A Chore

If you are into body building you already know it is far from easy. It takes a lot of hard work in the gym, and some old fashioned blood sweat and tears to pack on the muscle. When most people try to lose fat they cut down their food intake, but that is actually the wrong approach. When building lean muscle you need to be eating a lot more.

The key to body building is the proper exercises; combined with a good diet plan. Balancing both diet and exercise is the ideal solution to losing weight and gaining lean muscle. Starving is going to get you going backwards.

Body building requires a lot of time, energy, and burns an extraordinary amount of calories. As soon as you get done with your workout you need to replace those calories you expended through your exercise routine. Replacing those lost calories is essential to bulking up your muscles. Your body requires fuel in order to perform, and your body’s fuel and source of energy is food.

Never start your exercise routine on an empty stomach because you will not have the energy to lift the weights necessary to build muscle mass. Give your body the raw materials it needs by eating the right diet. A body building diet is rich in protein and carbohydrates, little fat and less sugar.

You need lots of protein to support the building muscle. Foods rich in protein are beef, pork, fish, chicken, and turkey (lean cuts). Vegetables and dairy products rich in protein include soy, eggs and cottage cheese. Carbohydrates are your main source of energy to fuel your body to function at its peak when working out or exercising. They provide the energy to do the lifts and repetitions required.

Carbohydrates are foods like oatmeal, sweet potatoes, brown rice, whole wheat bread and other vegetables. Never skip meals when you are trying to build up your muscles.

In fact you need to eat more in order to support your activity and to help in repairing damaged muscles. Drink plenty of water and avoid carbonated drinks because they have a lot of sugar. Whether you are a serious body builder or someone interested in a healthier lifestyle you need to eat a healthy balanced diet, lots of fruits and vegetables, lean meat and dairy products, less fat and sugar and plenty of water.

You can also incorporate supplements in your body building diet to further enhance your muscle build up. There are many supplements out there in the market and you have to be careful in choosing the right product. Your main goal is building your muscles through exercise and not through the use of steroids or any illegal supplements. The best supplements will not offer artificial gains, bloated stomachs and water retention.

The combination of healthy diet and right supplement product in the market will greatly help in achieving your dreams of building a more imposing frame. You can view quality bodybuilding supplements. Online and at reasonable price

Is Vitamin E OK To Take?

In the last couple of weeks I have seen a number of articles about vitamin E and whether it is OK to take

Earlier this year, a researcher presented data at an American Heart Association meeting suggesting that daily vitamin E consumption may be linked to increased risk of death. This discovery was widely publicized and has caused some concern among those taking vitamin E.

I noticed that the research was not a clinical study, but a meta analysis, which means it was a combination of many other studies. This type of analysis can be very revealing, but there can be problems with the methods used that can affect interpretation of the data.

The large majority of vitamin E studies have not demonstrated any dangers, and more studies suggest that vitamin E is necessary to protect the heart, brain and other organs from damage.

The meta analysis can still be on target, but that it’s only part of the overall story.

All medications and supplements have three types of doses associated with them: Less than optimal dose, an optimal dose and a toxic dose. Also just because it’s "natural" doesn’t mean that it can’t be toxic. Too much of anything can still harm you.

The meta analysis noted that increased risk of death was found at only the higher doses of vitamin E, over 800 IU a day over a period of time, also people who had more severe medical problems were the ones at greatest risk.

The headlines of the story focused on the increased risk of death with higher doses of vitamin E. The part that got mostly ignored showed that lower doses of vitamin E (400 IU a day and below) were associated with a reduced risk of death, even in those people with severe medical problems.

A lot of the time when we think of dietary or nutritional supplements, we think that if one is recommended, two must be better, and then take four just for good measure. The secret to being healthy is to use the optimal quantity over time. This is difficult to guage sometimes because the optimal dose for the majority of dietary supplements have not been defined, but research in this area is growing.

So Is vitamin E safe? Yes. How much should you take? If we are in good health and eat all our veggies, nuts, and seeds, we may not even need to use vitamin E supplements.

As a guide, most medical studies with positive results have used between 200-400 IU of vitamin E a day. However for most Americans, our daily diets provide less than 20 IU of vitamin E, which is probably well below the optimal daily dose, whatever it winds up to be. Note that vitamin E can also be found in many other dietary supplements, and taking vitamin E much beyond 200-400 IU a day might not give extra benefits.



PS I found a short video about vitamin E as we get older. Click here to see it.

Balance Is A Big Part of Weight Management

There are no easy answers when dealing with the health issue of managing your weight. It’s a complex problem, and there are a number of factors to consider. Some of the causes of people being overweight and obese include our behavior, the environment we live in, and genetic factors.

Overweight and obesity result from an energy imbalance. This simply means that we eat too many calories and do not get enough physical activity.

Body weight is the result of genes, metabolism, behavior, environment, culture, and social or economic status.

Our behavior and our surroundings play a big part in causing overweight and obesity. These are the greatest areas for prevention and treatment also.

When it comes to maintaining a healthy weight for a lifetime, I think it’s all about balance. The tug of war is between the number of calories you consume verses with the number of calories your body uses or burns off.

Calories are defined as units of energy supplied by food. It doesn’t matter where they come from, they still count. If I eat carbohydrates, fats, sugars, or proteins, all of them contain calories.

Look at caloric balance like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

If you are maintaining your weight, you are in balance. You are eating about the same number of calories that your body is using. Your weight will remain stable.

If you are gaining weight your caloric balance status is in excess. You are eating more calories than your body is using. You will store these extra calories as fat and you’ll gain weight.

If you are losing weight the caloric balance status is in deficit. You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

Genetics and the environment may increase the risk of weight gain, but our choices in what we eat and our activity level also contribute to overweight.

Science shows that genetics plays a role in obesity. Genes can directly cause obesity in disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome.

However genes do not always predict future health. Genes and behavior may both be needed for a person to be overweight. In some cases multiple genes may increase one’s susceptibility for obesity and require outside factors; such as abundant food supply or little physical activity.

People may make decisions based on their environment or community. I may not walk to the store or to work because of a lack of sidewalks or traffic. The Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity 2001noted that it is important to create environments at home, in the school, at work, and in our communities that make it easier to engage in physical activity and to eat a healthy diet.

Some illnesses may lead to obesity or weight gain. These may include Cushing's disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.

A doctor is the best source to tell you whether illnesses, medications, or psychological factors are contributing to weight gain or making weight loss hard.

If you are looking for nutritional supplements or weight loss or diet pills to assist your efforts click here and you will find what you need.

What is Magnesium Diabetes?

Magnesium Diabetes is the most common disorder associated with low magnesium. As many as one out of every three people with diabetes is low on this mineral. Even more convincing: Studies show that as magnesium intake goes up, the risk of developing type 2 diabetes goes down.

Although a few studies have shown that nutritional supplements of about 350 mg a day improve insulin resistance and blood sugar control, there's little agreement among experts as to whether low magnesium levels are the cause or the result of diabetes.

Still, experts say it's a good practice to make sure you're getting enough magnesium. (Most people, especially seniors, don't.) Supplements come in a variety of forms, including magnesium acetate, aspartate, carbonate, chloride, citrate, glycinate, hydroxide, lactate, oxide, or pidolate. And they come in a variety of combinations, from multis to special-formula supplements for diabetes, heart disease, and osteoporosis. One study found magnesium citrate to be well absorbed.

Natural foods like green leafy vegetables, legumes, nuts, wheat germ, and whole grains provide magnesium to the body.

For the body to function, each cell must "open its door" and allow sugar to enter. Chromium has been called the key that unlocks that door. Without it, sugar builds up in the blood, and eventually diabetes develops.

It would seem to make perfect sense, then, to take chromium supplements to avoid high blood sugars. And some studies have suggested that supplementing with chromium helps keep blood sugar under control. But according to the American Diabetes Association (ADA), only very low chromium levels cause problems. For most people, the ADA says, chromium supplements offer no known benefit. A recent animal study also found that one form of chromium, chromium picolinate, can trigger potentially cancer-causing cell mutations.

But not everyone is so quick to dismiss chromium's tremendous potential for people with diabetes. "There are several lines of evidence suggesting that higher doses of chromium supplements may be beneficial," says William Cefalu, MD, associate professor of medicine and director of the clinical trials unit at the University of Vermont’s College of Medicine in Burlington. Diabetes experts say 600 micrograms (mcg) a day have proven effective. (The animal studies suggesting a cancer link used much larger amounts than you would get from nutritional supplements.)

Chromium is available in a variety of forms: as single nutritional supplements, as an ingredient in multivitamins, or combined with any number of vitamins and/or minerals. Chromium picolinate and chromium histidine are believed to be better absorbed than other forms of the mineral.

Foods that contain chromium include: black pepper, broccoli, dried beans, and whole grains.

How can I control my Diabetes Better?

Here is another good supplement that assists you in managing diabetes. It contains Alpha-Lipoic Acid

Researchers have discovered that this potent antioxidant (experts say it's more potent than vitamins E or C) may be an effective treatment for a common complication of diabetes, known as diabetic neuropathy, which develops when high blood sugar levels damage delicate nerve endings. The result is a stabbing, tingling, and burning pain in the legs, feet, and hands, especially at night.
In Germany, alpha-lipoic acid is a prescription drug used to treat diabetic neuropathy.

It may also help control blood sugar in diabetics, possibly by lowering insulin levels and increasing the transport of sugar into cells.

Alpha-lipoic acid is found in small amounts in some foods like spinach and meat, but not enough to make a real difference. For that, studies show you need 600 to 1,200 mg a day, amounts that can come only from nutritional supplements.

P.S. If you would like to find out more about nutritional supplements, weight loss, fitness and other health products click on to this link at supplementstogo.

R U Serious About Aging Gracefully and Antioxidant Supplements

All nutritional health supplements tackle the free radical component of aging through the use of antioxidants.

One of the most potent antioxidants on the market today is L-Glutathione. However, this is not a cure all ingredient. It needs to be backed up by a wide range of other powerful antioxidants. The synergy created as these age defying nutrients interact together at the molecular level create far more potent results in neutralizing more free radicals and bringing their production back more acceptable levels.

Here’s a list of the most potent antioxidants which you need backing up L-Glutathione in your supplement: N-Acetyl, L-Cysteine, Lutein, L-Carnosine, Green Tea Extract, Ginkgo Biloba, alpha lipoic acid, lutein, bilberry and grape extract.

Keep in mind that free radicals are ONLY ONE of the four primary causes of aging so there is a lot more that a supplement has to tackle to truly address the anti aging issue and protect you from degenerative disease. The others are Glycation, Methylation, and Inflammation.

Anti Aging and Supplements

That word ‘anti aging’ has been used in all kinds of media for years now. Lately it seems that it has become just another marketing buzz word. Everywhere I look there is another commercial promoting some form of ‘anti aging’ product.

From a business marketing point of view the term ‘anti aging’ simply means looking and feeling younger in some way or to some degree and ‘anti aging’ has basically become nothing more than a valuable brand through which businesses can increase sales.

With nutritional science constantly evolving and promising ‘better and better’ results, people are spending increasing amounts of their disposable income in the hunt for stronger anti aging properties.

What do we mean by ‘anti-aging’? The term ‘Anti Aging’ has evolved to represent a number of different common meanings depending upon whether you’re dealing with the medical, scientific or business communities.

While we cannot reverse the aging process, we can get it to be more normal. When it comes to the word ‘reverse’ (certain) supplements can undo (to varying degrees) the effects of degenerative and age-related disease and technically speaking, make some people feel and look younger.

The market’s best nutritional health and vitamin supplements are also believed to be able to improve damaged DNA. This goes far beyond their abilities to simply limit oxidative damage to DNA with antioxidants. This actually repairs damage that has already occurred.

This is an area that leading industry experts are focusing on today. Find a way to clinically prove that supplements actually do repair damaged DNA. Presently science can slow down and normalize your aging process, and bring it back more natural.

We also need to remember that anti aging is relative to the times we live in and the way in which we are now aging. In other words it is linked to current environmental, emotional and dietary/nutritional stressors which are impacting our aging processes.

The bottom line here is that the daily effects of these stressors has resulted in a speeding up or pre mature aging process for an overwhelming majority of the population.

We read the ever increasing statistics for degenerative disease like diabetes, cancer, arthritis, Alzheimer’s, heart disease, stroke etc. and know that these diseases are happening at earlier ages.From the point of view of nutritional health, vitamin supplements CAN create significant anti aging benefits for the user.

Overall your supplements must be capable of using Antioxidants to reduce and control your free radical production, preventing Glycation which leads to Aging, balancing Methylation for Healthy DNA, and reducing Chronic Inflammation which contributes to degeneration.

The tricky part is that these components are all interdependent on each other. So it’s all about balancing the effects of all of these aging agents.

Things to consider about Nutrition and your Diet (Pt. 1 of 2)

Here is quick list of things to consider when you have some spare time.

1. Is Vitamin D important to my nutrition?

A review of 63 observational studies of vitamin D and cancer concludes that boosting daily intake to 1,000 international units (IU) might reduce the risk of colon, ovarian, breast and possibly prostate cancer. That’s more than the current Institute of Medicine recommendation for vitamin D, which ranges from 200-600 IU daily depending on age, though only half the safe upper limit set by the institute. Because it’s difficult to get that much vitamin D from food alone, this target can likely be best achieved through supplements.

How much Vitamin D should I include in my diet?

Adults - 2.5 mcg Infants and children - 5.0mcg

2. What is Folic Acid?

Also known as Vitamin M, Folacin and Folate are forms of the water-soluble Vitamin B. These occur naturally in food and can also be taken as supplements.

3. Is it nutritionally healthy to become a vegetarian or vegan?

More people are becoming vegetarians, and experts say that as long as you eat a variety of fruits, vegetables and whole grains you will get all the nutrients you need. Choosing a multiple vitamin that provides no more than 100% of the recommended daily allowance for most vitamins and minerals is a good way to ensure adequate levels of essential nutrients. Ask a doctor questions concerning changing your current eating habits.

4. Is “lite” food really better for me?

Organic food is healthier than conventional produce and may be better at preventing cancer and heart disease, according to the biggest study of its kind. In a finding that challenges official advice, researchers have shown that fruit and vegetables contain up to 40 per cent more nutrients if they are grown without chemical fertilizers and pesticides. Organic milk contains 80 per cent more antioxidants -substances which reduce the risk of tumors and life threatening problems. Organic produce also had higher levels of iron and zinc, vital nutrients lacking in many people's diets.

5. Is it better to buy fruits and vegetables fresh or frozen?

When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.