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Fat Intake
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Diet and Nutrition
"Okay, so in this health crazed society, you can go into the grocery stores and find probably thousands of reduced fat or fat free products. Most people cut out fats from their diets first before tackling other foods we put into our bodies. My opinion on this matter may be a bit controversial, but from research and articles I've read, I don't believe this is the best route to take.
FATS ARE HEALTHY! Your body needs fat, that's why when you read the nutrition labels there are percentages of how much fat you should be taking in daily. Also, fats are NOT the leading contributor to weight gain!
The first thing that should be cut from your diet is sugar. Simple sugars you find in sodas, juices, candy, white bread, and even whole wheat bread (if it doesn't say 100%) are the main reason people gain weight. It's also why the United States went from being somewhat overweight to obese throughout the 90's when fat free and reduced fat were first introduced. The problem with these fat free and reduced fat foods is that we've now taken all this flavor away, so we need to replace it with something else so people will actually eat this crap. So, the food companies replaced fats with PROCESSED CARBOHYDRATES. Take for example Oreo cookies, the "regular" Oreos say that there are 160 calories/serving of cookies, while the reduced fat says 130 calories. The problem? Those calorie counts are way too close for either one to be good for you. I'd actually even say it'd be better to eat a few less of the regular Oreos than you would of the reduced fat.
The reason simple sugars are so bad for you is that they are stored as fat easier than any other form of nutrition. So your body will save this energy for later and tackle the more complex for the energy it currently needs.
The solution to this problem is to eat healthier natural fats and carbohydrates. Fruits are a great replacement for those sweets you crave, and the sugars in fruits are more complex and actually take more energy to break down. As for fats, stay away from processed and fast foods. Those are the areas fats can be harmful. Whey and meat fats are actually good for you and should be consumed daily. Don't shy away from getting the regular cheeses and whole real eggs, just be careful about your portions. Egg yolks actually have nutritional value and shouldn't be totally avoided, just cut back a little. Instead of scrambling 4 eggs for breakfast, use 2 whole eggs and separate and use 2 egg whites. That way, you get the best of both worlds and a little more flavor without having to use processed egg substitutes. The same goes for meats, and I mean any kind of meats...trim some of the fat, but make sure to leave enough for flavor and nutrition.
Eat the natural foods God intended us to eat, not the man made crap they put on the shelves of the grocery store. Nature really is the best food source there is, just make sure you're eating the right amount."
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fats, sugars, healthy, natural
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created by
ApolloFit
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saved on 1/31/2008
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3
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34.9
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100 %
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Interval Cardio Training Guidelines
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Endurance
"Follow these guidelines and you can have an effective yet safe training program.
Precautions for Safe Interval Training
Warm Up before starting intervals
Assess current conditioning and set training goals that are within your ability
Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
Keep a steady, but challenging pace throughout the interval
Build the number of repetitions over time
Bring your heart rate down to 100-110 bpm during the rest interval
To improve, increase intensity or duration, but not both at the same time
Make any changes slowly over a period of time
Train on a smooth, flat surface to ensure even effort
You can also use circuit training as a form of interval training"
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created by
ApolloFit
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saved on 1/31/2008
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2
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18.6
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100 %
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Recovery
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General/Other
"Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. To allow that process to unfold properly, give your body adequate downtime in between workouts. As a beginner, don't lift more than three or four times a week, never work the same muscle group on consecutive days, and never train a muscle group that's still sore from a prior workout. For optimal results, you also need to maintain a proper nutrition program, which calls for five or six nutrient-packed small meals a day (four, at minimum). Finally, you need to get enough shut-eye--at least eight hours of it. Adequate sleep keeps you mentally and physically sharp for your workouts, and the act of slumber itself accommodates the release of growth-inducing hormones."
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created by
ApolloFit
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saved on 1/30/2008
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1
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7.8
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N/A
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Periodization
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Strength Training
"Don't do the same workout over and over. Your body only changes when you force it to, and it's remarkably quick to adapt to new stimuli. If you repeat the same workout every training session even for a month, your body can probably handle it without producing an adaptive response. If you feel like your progress has reached a plateau, that's probably what's happening. The best way to avoid plateaus is by periodizing your training, which simply means arranging it according to discrete phases designed to achieve different, albeit related, goals, including muscle growth, strength and definition. That's also the best way to avoid overtraining."
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created by
ApolloFit
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saved on 1/30/2008
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1
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10.2
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100 %
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EAT
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Diet and Nutrition
"Most guys need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week. You can pump iron until you're blue in the face, but if you don't augment your training efforts with enough food and fluid, the laws of human biology and simple mathematics dictate that you won't get any bigger. "When it comes to gaining muscle, the most important thing is eating enough calories to fuel both your exercise and the metabolic processes needed to build muscle," says Susan M. Kleiner, Ph.D., R.D., author of Power Eating. "Most guys who have trouble gaining weight and strength simply aren't eating enough.""
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created by
ApolloFit
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saved on 1/30/2008
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2
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17.3
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100 %
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Exercises to Avoid
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Strength Training
"These are a few exercises you must avoid while in the gym or else your shoulders will pay for it.
Upright Row:
Upright Rows can be extremely harmful to the shoulder girdle because of the motion of the exercise. The problem is that your shoulders are being internally rotated while raising weights. This exercise can cause serious shoulder impingements (tendons being pinched between the bones).
Instead:
A front dumbbell raise combined with standard rows will work the exact same muscles.
Behind the Neck Pulldowns:
This is a sore subject because a lot of people don't want to stop this exercise. It's actually probably the most dangerous exercise on this list. First, the position you begin with this exercise is probably the most delicate and vulnerable body position. Secondly, because of the motion of this exercise, your rotator cuffs are no longer in support of your shoulder girdle thus leaving them even more vulnerable. Again, you are in serious danger of a shoulder impingment or even worse with this exercise.
Instead:
Front pulldowns actually hit the exact same muscles as behind the neck, it's just a slightly different motion.
Behind the Neck Presses:
The issues of this exercise is very similar to the behind the neck pulldowns. Again, impingments, and danger to the rotator cuffs and tendons and ligaments of the shoulder.
Instead:
Dumbell presses hit the exact same muscles, but your arm positions are much safer.
The best thing to do is not do these exercises. There are so many alternatives that you can hit the same muscles without causing the same damage!"
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danger, getting hurt, shoulder damage
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created by
ApolloFit
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saved on 1/30/2008
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6
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41.6
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100 %
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Never Eat Carbs Alone if Trying Lose Fat
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Diet and Nutrition
"Here is a quick tip that will do wonders for you in your quest to get really lean. When your body eats a carbohydrate without fat or protein your body quickly absorbs this nutrient and your blood sugar will spike. The body stabilizes your blood sugar by a large release in insulin.
Your body cannot burn fat when insulin or blood sugar levels are too high. Even worse, an insulin surge tells our body that plenty of energy is available and to stop burning fat and start storing it instead! Eating a bit of protein or fat along with your carbohydrate snack will slow the release of sugar into the bloodstream and consequently a large amount of insulin is not released.
So try your best to never eat carbs alone if you want to burn body fat all day long. One last thing...fruit is the exception. Since it has a lot of fiber the sugars will be absorbed into your bloodstream slowly. I am a big fan of having natural fruits as snacks. They are designed perfectly for our body."
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carbs, insulin, fruit, protein, blood sugar
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created by
Rusty
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saved on 1/25/2008
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7
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48.4
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100 %
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Cardio after Strength
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Strength Training
"Usually people begin their workouts doing a warmup and cardio session before hitting the weights. No matter what your goals are, this is not the best avenue to take. The cardio session should follow the strength training, not the other way around.
There are a couple reasons for this formula. First, by following a strength routine with cardio, you will feel less sore the morning after the workout. Strength training builds up your levels of lactic acid which results in that burning feeling, but it also can leave you feeling more sore the following day. By doing your cardio after your strength training you are getting your blood pumping which is washing away the extra lactic acid built up in your muslces at a much faster rate. Secondly, when you follow cardio with strength training you have already depleted your energy stores and you won't be able to do as much with the weights. By finishing with cardio, you have gotten the full benefit of your strength training while not reducing the effect of a good cardio routine.
You should always begin working out with a good warmup lasting 5-10 minutes, then continue to strength training, completing your cardio next, and finishing with a 5-10 minute cooldown and stretch routine. This will give you maximum results for each stage of the workout."
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cardio, strength training, routine
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created by
ApolloFit
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saved on 1/25/2008
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4
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28.3
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100 %
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Don't Skip the Hated Exercises
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Strength Training
"Just because an exercise is difficult, you shouldn't skip it. Those should actually be the exercises you put more emphasis on. The main reason is because usually the more difficult exercises tend to be the most beneficial. Think about the lunge, I know I'm not the only one who hates it, but whenever I'm working on my legs, I always perform a few sets of these.
Usually the most difficult exercises are the ones called multijoint exercises. This means that you are working a wide variety of muscles all together rather than just isolating to one or two muscles. Think about how you move through the world. There probably aren't too many actions you can think about that don't involve many muscles. The muscles in our body are a team, and they should be trained like a team. Athletes are great examples. If you look at an athletic workout, they aren't doing many bicep curls because honestly large biceps may not help you on the field. They are doing exercises like squats, bench presses, cleans, as well as many functional exercises. But many of these guys are truly ripped because of their hard work and dedication to their workouts.
My point is to focus less on the simple exercises and to master the difficult ones and not only will you be moving through the world the way you were meant to, but you will look great doing it."
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strength training, resistance training, weight training
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created by
ApolloFit
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saved on 1/24/2008
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5
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25.1
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100 %
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When to Eat
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Diet and Nutrition
"Eating is essential to daily activities. The question is, when and how much to eat. The two most important times to eat are in the morning and directly following a workout. These are the two times of the day when we need the most amount of nutrition. The morning is important because we've just spent 7 to 8 hours sleeping, so our stores of energy are depleted. It really is the most important meal. When you workout, you've just burned all this energy and your body needs to get a jump start on recovering. Even just a quick shake can give you that boost.
How much to eat is a little more difficult. This is usually determined by the level of our activity as well as the current state of our body. Try to find a good bmr calculator to figure out what would be the optimal amount of calories to take in each day. Most professionals are in agreement that eating about 5 meals a day is best. Eat breakfast, lunch, and dinner in smaller amounts while including a couple snacks in between. Good snackfoods are nuts, fruits, veggies, or even a small protein shake.
Hope this gives you a starting point for breaking that code we all know as nutrition."
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calories, times to eat, breakfast, snack
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created by
ApolloFit
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saved on 1/24/2008
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7
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28.3
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100 %
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