26/04/2012

What Are The Good Carbs Fats And Proteins?

Many people don’t actually know what are the good carbs, fats and proteins they should be eating regularly. So often people miss their chance to eat healthy, when they unknowingly choose the wrong foods to eat. Don’t let this be you and learn how to choose the good from the bad!

First of all, not all carbohydrates and fats are bad. And some sources of protein also are not good for you, and you should limit how much of these you should eat, for example, bacon. Bacon has a natural source or fat and protein yet; it should be limited in one’s diet because of the effects of eating too much of these all though they are health.

Good Proteins Are:

Lean meats which have low amounts of fat and contain lower amounts of salt. Eating foods such as chicken breast, turkey and many types of fish are good sources of protein. While eating pork such as bacon, or sausages can also be acceptable, they should be limited to no more than one serving per day of about one pound of this meat.

Good quality protein can have natural fat like those from all sorts of nuts and seeds, yet too much fat even though natural is not always best for the body. Although, many new theories out there suggest that lots of natural fats are good, its excellent to limit your intake and focus more on leaner protein sources mentioned above.

good carbs fats and proteins

Good Carbs Are:

Whole grains, stick to whole grains when you feel low blood sugar or hunger cravings. Eating a whole-wheat bagel or wrap will help control hunger urges and keeps your body from putting on weight. Whole grains are also a great source of fibre, and helps to low cholesterol levels.

good carbs fats and proteins

Good Fats Are:

Eat nuts, fat from meat, seeds, legumes and beans. These sources of fat also contain protein, which helps control hunger, build muscle and keep energy levels up. However, they should be limited because you can still put on unwanted weight by eating too much of them.

good carbs fats and proteins

Stick to the good carbs fats and proteins!

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24/04/2012

Weight Watchers A Smart Idea?

Ever since I keep seeing these new commercials with Jennifer Hudson and Charles Barkley, I keep wondering is Weight Watchers a smart idea? The advertising sounds cool, but does this product actually work and are people getting success with their programs?

I then decided to do a little investigating by researching people who have actually tried this program and how it went. First, I looked at this woman named “Linda,” she is 40 years old and has never tried a weight loss or meal plan in her life until she was introduced to Weight Watchers.

In her first initial 90 days of eating the food from the Weight Watcher program, she claimed that “she was eating more vegetables that she had ever been eating before.” It’s a proven fact that most people who are over weight do not get enough servings of vegetables in their diets every day.

What Linda was so happy about is that the meal program made things delicious and easy to track calories through a point system. More foods that she never ate before were  other foods such as whole grains, lean meats, low-fat dairy, and unlimited quantities of fresh fruit and non-starch vegetables.

These types of foods are very filling and will cause most people to be satisfied after every meal without feeling cravings for bad foods. So in turn, she learned how to actually eat the foods that were good for her to keep the weight off and burn more fat.

And after the first 90 days Linda noticed that she had more energy, and lost almost 15 pounds going from 135 to 120 pounds just like that. The simplicity of this program is that it shows the people who are on it how to make better choices, while also making them pay for the program.

When most people invest money on something, it’s more likely they will follow through on their goals. However, some people end up investing in gym memberships and never go; this program is an all-inclusive motivational step by step program that will transform your body.

I encourage people to visit www.weightwatchers.com and learn more about how the program works!

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22/04/2012

5 Foods That Kill Belly Fat

belly fat, foods that kill belly fat

Want some easy tips on how to kill that annoying belly fat? It’s simple science really. You are what you eat. The truth is that eighty percent of having a flat belly is about what you are putting into your mouth every single day.

So be smart, eat smarter and don’t stuff your face with belly creating foods. The best way to kill belly fat is to eat foods that support increasing your metabolism, promote better digestion and kick-start your fat-burning furnace around our lower-body area.

Here are 5 foods that kill belly fat, which you can eat everyday and see better results within only a few short weeks. The key here is to remember what to eat and make sure that you buy them and keep your fridge and your lunch box filled with them.

F00d #1 – Whole Grains

These hearty breads and baked goods really save you from not only belly fat, they stop you from eating unhealthy pastries. Whole grains can actually help with hunger cravings, and boost metabolism to help burn belly fat. Fibre is really great at helping to ignite fat burning in the lower body!

Food #2 – Protein

Lean protein from meat such as fish and chicken are excellent at killing belly fat. The lean protein used as an energy source for the body, and if the protein is lean then your body starts to break down the fat cells after the protein have been absorbed.

Food #3 – Mold/Yogurt

These low-fat and fat burning treats are great to kill that belly fat. Try to get fat and sugar-free yogurt and just go to town on the stuff. You will notice yourself getting less hungry and this helps your body burn more calories, thus killing more belly fat.

Food #4 – Oatmeal

Oatmeal is perfect for burning belly fat, but avoid any added sugars. What you want to do is add fruit or honey, which is sweet but also great at helping burn off belly fat. Eat a bowl of this stuff in the morning and keep your belly burning fat all day long.

Food #5 – Water/Veggies

Water all day long is probably the best thing you can do to burn fat around your waist. However, veggies are just about as good as H20, make sure that you stuff every meal with more veggies that are rich in antioxidants. Your meals should be at least 2/3 rds veggies for best belly fat-burning results.

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21/04/2012

Get A Lower Abdominal Workout With The “BELT”

Slendertone Flex Pro Abdominal Muscle TonerWant to save time and effort and still get great abs? If you like to workout but just want that extra “something” working to keep the fat of your belly, then why not try investing in a Abdominal Muscle belt.

Since it is sometimes hard to eat right and keep working out often to burn belly fat, this could be the solution you are looking for. People can even wear belts like these while they are working, driving or even playing with their kids!

If you are serious about getting a lower abdominal workout, the use the “Belt”. It’s easy to use, simple and will help with that stubborn lower mid-section that seems to be such a battle to take care of.

When it comes down to having a great lower mid section, it’s all about diet and nutrition. 80% is diet and 20% is exercise and stretching. So if you have little time to exercise, what better way to get some exercise with the belt. Now the rest of your effort should be to watch what you eat.

The “Belt” is available on Amazon for $83.30, which you can get with free shipping included. I believe the belt also comes with a few sticky pads which you can also buy replacements for on Amazon. The reviews from people who have bought and used this piece of equipment have given it high ratings of 4 out of 5 stars.

People have been saying they have lost weight, and fit better into their pants. The “BELT” also seems to give an intense workout after only a few minutes, which you can feel working your tough areas like love handles and lower abs.

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18/04/2012

How To Do Better Crunches In 3 Steps

Most people don’t even know how to do a crunch sit up properly, yet they still might get some results after doing many repetitions. Train smarter by doing the simple crunch exercise with precise accuracy and target better muscle contractions with this cool method.

The simple crunch exercise is done while you lay on your back with your feet in a 90 degree angle with both feet flat. However, most people fail when they do the actual forward motion by trying to bring their chest to their knees. This motion is actually wrong, and force the wrong movement which can have negative effects or pressure on the lower back.

Use these 3 steps on how to do better crunches, and get a better workout today!

Step 1

Get in the crunch position with your feet shoulder with apart. Then put your hands behind your head and keep your arms level with your body. Make sure that your feet are positioned properly just like in the picture below.

crunches

Step 2

Looking straight up at the ceiling you want to envision a place directly above you and focus on that point. Now moving your chest and contracting your abs straight up rather than a forward motion to your stomach or knees, do a full repetition.

crunches

Step 3

Now bring your back completely to the floor or mat and return to the starting position. One tip to add is that you can a pause when you do the second step and hold it for more of a challenge. Enjoy!

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15/04/2012

Make Life Easy With A Circuit Workout

Pressed for time and want a good workout to cover every part of your body? Try a great circuit workout routine. Make life easy and keep your body in great shape by doing at least three days a week in a structure circuit workout designed to challenge.

Circuits are great if you have a busy schedule and want to have an awesome workout on the go. The moves you do in a circuit workout will target more than muscle group in your body, giving a challenging full body workout that you will feel days after!

How To Start A Circuit Workout

First what you want to do is find machines which you can use that are mostly free from people using them. If you can’t find such an area then grab a bench and some dumbbells for the circuit you are about to do. A circuit does not have to be long, it can be at least twenty minutes if you keep up your intensity level.

Rest periods are very short in a circuit workout, and you are not allowed to rest more than 60 seconds during the entire circuit which is why it is so effective. The interval training of a circuit can be much more effective than isolation workouts because circuit training is usually time monitored.

Now the next step is to include all the machines you can find, and make sure that you work your legs, back, chest, arms, shoulders, core in one workout. Simply insure that you start at one place and get three sets of each muscle group in one circuit.

circuit workout

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14/04/2012

The 5 Best Lower Body Exercise For Men

Want to learn some really easy and powerful lower body exercises that you can do at just about any gym? Most men forget to focus on their lower bodies, which can cause things such as muscle imbalances and poor balancing skills for everyday life.

Don’t be one of those dudes by learning some killer lower body exercise men and improve your fitness. A big chest and arms aren’t everything bro! You need to have a well-rounded fitness regime so that you can have a natural look in your lower and upper body without any noticeable difference in size and strength.

Try some of these best lower body exercises for men and give yourself a challenge! These moves are designed to improve your lower body strength, agility, flexibility and endurance. Master anyone of these exercises and you will become a very good at many other lower body exercises like squats and cardio vascular workouts too!

1. Ball Crunches

This is a very tough move to do, but it actually works your core very hard. Probably, one of the most effective abdominal workout moves ever invented. This one is great for toning the lower body and carving the perfect six pack. Add a few sets of these to your workouts by starting in the Planking position and bringing your knees to your chest.

2. Bosu Ball Squats

Flipping a bosu ball over and doing a perfect squat with our without weights in hand is extremely tough. Add these to your workout and get a tough full lower body exercise that focuses on every part of your legs, glutes and thighs. This move is very good at improving balance and stability for all other lower body exercises

3. Reverse Lunges

Not like your normal forward lunges, this move will make your muscles work through a feel they never felt before. Shred your legs and improve your lower body balance by mastering reverse lunges with or without weights.

4. Sideways Lunges

Another incredible lower body exercise that your body might make your body struggle to hold on. It’s simply tough, but once you start doing this move often you lower body will become very good at handling anything you through at it! Plus this move will carve some really nice leg muscles.

5. One Legged Squats

Even more challenging is the one-legged squats which you can do on a regular floor or on a leg-press machine. You will have to lower the weight from a normal squat exercise because you are now using one leg, but you get to focus on one leg for better results. Enjoy!

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12/04/2012

Supplement Of The Day: Best Pre Workout Supplement For Bodybuilders

best pre workout supplement, bodybuilders, supplement of the dayThere is no other pre workout supplement that I would rather be using for my workouts than the Superpump Max. This is the best pre workout supplement for bodybuilders, in my opinion, because it time after time continues to surprise me by being 100% reliable and effective for great results!

Over the years Gaspari Nutrition has been making quality products like this one, and continues to deliver the best pre workout supplements for bodybuilders, period. Since pre workout supplements can sometimes fall off with their quality, the Superpump Max is very good at providing results.

The best benefits of this supplement are that it’s very potent and will keep working for you every time you take the product. I have taken just about every pre workout product out there and have always come back to use this one. The results from the energy, focus, pumps and hydration is simply perfect!

This product will help you break through any fatigue barriers, tired days or poor motivation within the first 30 minutes of your training. I can’t imagine working out without this product; it is just that good and a bag of chips!

The new Superpump Max also now has 50 servings per container so it will last longer. I have never had to go over using one scoop of this product even though I have been taking various pre workout supplements for years, while other products need more than one scoop for the best effect.

One of the best things about the Superpump Max is that it is only $29.89 on Amazon with free shipping. This is awesome. I had to purchase my last container in the store for $47.99 plus taxes and the drive over to the supplement store. So if you are looking for your next pre workout purchase, I recommend this one over any others!

If you have any favorite pre workout supplements which find work the best for your workouts, please leave you comments below. Everyone has different preferences, but I would like to hear from people who may have tried this one. Thanks guys!

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09/04/2012

5 Reasons Your Muscles Aren’t Working During Your Workout!

Feeling muscle fatigue or just not getting the workout you want? There may be several reasons why your workout performance is lacking without your knowledge. Your muscles aren’t working the way you want them to because they haven’t been properly tweaked for a workout!

Muscles respond less to your workouts for many reasons, and it’s great to learn why so that you can assess your fitness constantly improver. There is nothing worse than trying to get a great workout when your body refuses to respond to the workout. Follow these items and learn how to maybe tweak your approach by getting your muscles to respond better to your workouts.

Reason 1 – Not Enough Nutrition

You might not be eating sufficient meals during the day or not enough protein. Keep track of how much you are eating and ensure that you get enough protein in your diet if you are a very active person who likes to work out. Use the protein calculator to find how much protein you need to be getting every day.

Reason 2 – Too Much Nutrition

There is such a thing as eating too much and not letting your body absorb the right nutrients. If you eat to much of the same foods and not enough variety, especially of the veggie kinds, this may be your problem. In order for your muscles to work effectively they need quality nutrients, so how many servings of vegetables are your getting each day?

Reason 3 – Routine Failure

So you are not following a routine or have started one and fallen off the wagon by forgetting it. This is what happens to many people, if you forget to track your results, you will never be able to monitor how much you are doing, which might be the reasons why your muscles are not responding.

Reason 4 – Muscle Fatigue

Your muscles simply are tired, and may need to just need some time off. This is very common, people tend to overdue working out often without their knowledge. Keep your workout time limited and do. What is reasonable for your lifestyle and fitness level? Work out hard enough to get results, but let your body and mind get the extra rest if you notice yourself not getting through your workouts easily.

Reason 5 – Lack Of Challenge

Your muscles might have simply gotten used to the same workout moves and exercises, try adding something new to the mix. Do more multi-functional moves that use your own body weight for resistance. Do more pull-ups, chin ups and moves where you are required to balance like the one-legged squat…

one legged squats

Cheers, Happy Workouts!

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05/04/2012

90 Day Challenge: Creating Muscle Mass and Speed!

muscle mass, strenght, 90-day challenge

Over the next few months, I will be going on a 90-day challenge which involves a strict no-drinking policy and fully finished schedule. I will share the finished schedule with everyone, as soon as I was complete with it; I will post it for you all on here.

My new routine will involve a TRX suspension training kit, and I will be glad to post some great pictures of my routine. I will take a photo of the 90-day challenge on day one, and then also take a photo of my last 90th day.

I will also be taking a pre-workout supplement; this will help me with my training. I will be focusing more on diet and nutrition for the results I seek.

The 90 Challenge Goal

My Goal is to lose 5 pounds of body fat and put on an extra 5 pounds of muscle mass following this strict routine. Five training days per week, four protein-packed meals per day and a perfect positive attitude! Two of these days will be spent using my new TRX Force Training Kit, which will be included for two days out of the week to mix things up.

The TRX Suspension system is very effective for getting strong, ripped and sweating like mad. Within only 15 minutes of using my new TRX suspension system, I was sweating, feeling my abs burn and feeling challenged to the max. I sincerely suggest buying a TRX for yourself if you are committing to new workout routine.

You can easily pick up a TRX Force Kit on Amazon for just $99.00 dollars on Amazon with free shipping. You actually save over %50 off the regular price of this version of the TRX system, so I wouldn’t hesitate to pick on of these up. It will take your workouts to a whole new level!

Thanks for reading, and I will share the details shortly…

Cheers,

Daniel – Fitnesstroop

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