Weight Loss Made Easy

How Much You Bench Ya is the most common question in Weight Room and for good reason. Not only High Bench press is a show off, it is also the only way to get big and strong chest and shoulders.

Bench Press still remain the exercise to brag about and for good reason. It directly reflects how big and muscular your chest and shoulders look.

Things You can Do Today

There are many steps a person can take to improve their bench press. In some cases, the wrong techniques may be used. This can frustrate a bodybuilder and make him think there is no way for him to bench more weight than he currently can. Below are a few tips that will help anyone increase their bench press.

1. Is Your Technique Perfect Partner?

Making sure you are using a proper technique is vital if you want to improve your bench press. Some bodybuilders make the dangerous mistake of the wrong grip, which puts them at a high risk of injury and makes their efforts more difficult.

In addition to proper griping the bar, the bar needs to be well aligned when you lift with arms extended. The best position is to to hold the bar at arms length making sure it is at the level of the eye.

2. Sets and Reps are the key to press more

Keep a journal to record you reps and sets for every workout. This helps you aim for constant improvements in every workout and help you lift more, even if 1-2 reps in every next coming workout.

And heavier loads means more growth.

3. Feedback/Evaluation is the Breakfast of Champion

It is a good idea to evaluate your progress as you go through your journey to improve your bench press. Most people understand the benefits of setting short term and long term goals. However, they may not realize they need to assess their growth along the way.

A journal should be kept of each workout that records the amount of weight lifted, number of reps, time it took, and anything else you think would be helpful to know when you look back on this in the future. This tracking will help you set new routines as you progress.

4. Muscle Building Nutrition is to build and grow

Eating the proper diet for muscle building can help your body gain the strength needed to increase your bench press. Most people think they understand the workings of the body and how to adequately fuel it to increase muscle mass.

However, some believe that a protein bar right before working out is nutritious, and they are not correct. You should entire protein as well as carbohydrate filled meal prior to weight training. An example of this would be chicken with potatoes or rice.

5. Rest and recuperation is the final key

By now you know that you actually grown when resting. So get quality 8 hours sleep at night for best muscle growth.

Make sure you do not neglect your other muscles. Workout out Squats and Deadlifts on non-bench days to build overall growth.

So Go Bench Press More and Get Big, Big and Bigger.

Liked the exercise tips here, then check out more Bench Press Workouts for more information. Also download Abdul Matynne’s “The TEN Commandments of Weight Training” ebook absolutely free.

acne, Acupuncture, aerobics, Allergies, Alternative, anti aging, bodybuilding, Cardio, Diet, Diets, Eating, health and Fitness, Meals, muscle building, workouts

natural bodybuilding champion anthony catanzaro prepares his six meal a day bodybuilding diet

bodybuilding, Diet, Five, Meal

It’s common knowledge that protein is a very important part of everyone’s diet. It promotes muscle growth and recovery from injury. It may not be common knowledge that people suffering from kidney or renal conditions should carefully monitor how much protein they get. They’ll need more than the common amount – about two grams daily for each kilogram of their body weight.

Alternate Sources of Protein

Those who want to be absolutely sure to get the protein they need do not rely on getting it from the food they eat, but from protein supplements. Have you ever seen athletes on television drinking glasses of raw eggs? That’s what they did before protein supplements were created because eggs were packed with protein to repair muscles after a hard workout and to help build strength.

There are a number of ways to get protein supplements to care for your kidneys, ranging from liquid to powder.

Liquid Protein Supplements: Amino acids are the core of all liquid protein supplements, usually supplied from whey, casein or other sources. All proteins are made up of amino acids, which are very important for people with renal conditions. You can find liquid protein supplements in a couple of different forms. Some are mixed into other beverages, to create a shake or smoothie. Others are found already made for someone who is on-the-go and needs something portable. These can also be used as meal replacements so you can get a meal when you just don’t have time to sit down and eat something.

There are two different kinds of liquid protein shakes. One is high in both fat and carbohydrates and is usually used by bodybuilders and others who are trying to increase muscle mass. The other kind has reduced fat and carbohydrates. This second form is for those trying to follow a diet or for diabetics who want more protein without adding more fat and calories.

Profect and Proasis, both manufactured by Protica are good examples of liquid protein supplements. A serving of Profect is less than three fluid ounces, however offers a full 25 grams of protein and the entire day’s worth of vitamin C. Profect is available in several different flavors from which to choose, including Cool Melon Splash, Grapefruit-Mango, Fresh Citrus Berry and Blue Raspberry.

Powered Protein Supplements: Some protein powders can also be made into shakes and smoothies, while others can simply be added to your favorite recipes in a completely undetectable manner for added protein. Do you want something to just replace a meal? A protein powder shake or smoothie is perfect for that purpose, and they also taste fantastic. Protein powders can be found in a number of flavors for mixing into beverages, like chocolate or vanilla shakes or fruit and berry smoothies. Or you could opt to get the flavorless powered protein supplements that can be added to just about any recipe as part of your renal nutrition plan to keep yourself healthy.

Protein in Your Diet

When you have problems with your kidneys, you will have to make some changes in your diet to get the necessary amount of protein. Despite what rumor may tell you, you don’t need to have food that will put your taste buds into a coma to do it, either. A number of foods that are both healthy and great-tasting contain high amounts of protein, and no matter what kind of foods you enjoy eating, there is going to be at least one for you.

Meat, Poultry and Fish

Protein can be found in lean red meat, poultry and in fish. These also contain a number of other nutrients that are very important parts of renal care. These foods are simply packed with protein, and you would be hard-pressed to find better sources. Want to try something different? Serve up some protein-rich venison. Just 100 grams of venison has 34 grams of protein.

Turkey is also a good source of protein, with 28 grams of protein per one hundred gram serving. Lean beef contains 25 grams in the same amount. In the fish category, a cod fillet contains 22 grams of protein per 100 grams, while just plain tuna in oil has 26 grams of protein per 100 grams. A diet that requires about forty to sixty grams of protein a day that includes a meal with just one of the items mentioned above will get at least half of the recommended protein amount in just that meal.

Fruits and Vegetables

Vegetarians can suffer renal conditions, too. If you are one of them, of course you don’t want to compromise your chosen way of eating if you can avoid it at all. Fortunately, there are many ways to get protein without eating anything that came from an animal. Many fruits and vegetables contain good amounts of protein, like soy beans. Soy has so much protein, in fact, that many protein supplements are made from it.

Fruits: There are many options that can serve as snacks or parts of a full-fledged meal, which will add valuable protein to your diet. In particular, apples, grapes, bananas, pineapples, pears, oranges, strawberries, tangerines and watermelons are all great sources.

Vegetables: When it comes to vegetables, a salad may give you most of the protein that you’ll need for the day, if you incorporate some of these into the mix: beets, green peppers, green peas, cucumbers, cauliflower, mushrooms, lettuce, tomatoes, watercress or broccoli. For the non-vegetarians, adding a little chicken, turkey or tuna will double the protein contained in the salad.

Nuts and Seeds

Vegetarians and people of any stripe have another option for protein. Nuts are a great source (unless you have an allergy, of course) and should be a part of your renal care diet. They are the perfect snack, or they can be used in recipes. Cashews are rich in protein, but remember that they are also high in fat, so only eat a few at a time. Peanuts, almonds, pumpkin seeds and sunflower seeds are also good choices. For something a little different, have some hemp seed. Not only is it full of protein, it has antioxidants, vitamins and other nutrients.

Grains

Grains are another source of protein to consider. Of course, many recipes are made from grains, both vegetarian and with meat added. Brown rice is very high in protein, and it goes well as a side dish or an ingredient with a number of main courses. Barley is also a good grain for renal care, especially when added to homemade chicken soup.

At breakfast time, oatmeal is a great way to start your day with a protein boost. Protein does not only aid in recovery, but it is a good source of energy as well. Other grains that are high in protein include wheat, wheat germ and buckwheat.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein shots for diabetic patients. You can learn more at Protica Research – Copyright

bariatric surgery, bodybuilding, Cancer, diabetes, Diet, Exercise, Fat Loss, fitness, liquid protein, Nutrition, protein supplement, Supplement, Weight Loss, weight loss surgery

The body relies on three macronutrients: protein, carbohydrates and fat, as well as many micronutrients. Unlike carbohydrates and fats, protein is not easily stored in the body, however, it will store protein just like the nutrients if there are too many calories consumed. Fat is the easiest to digest for the body. The body digests carbs based on what kind they are. Simple carbs are fast and easy to digest and lead to sugar spikes that can cause weight gain. Complex carbs, on the other hand, take longer for the body to digest and do not contribute to the sugar spike, insulin surge cycle.

Proteins are the hardest for the body to digest and start burning energy from the moment that they enter the blood stream. Proteins, in addition to being slow to digest, are vital for every cell in the body and play a major role in a number of functions. Despite the importance of the nutrient, there is an upper limit to the amount of protein that is needed by the body. Ironically, the need for protein is never greater than in the first six months of human life, when pound for pound, the protein need is double what it will be for the rest of life, no matter what the circumstance or life stage.

Some of the Roles of Protein

The most obvious role of protein is in the creation and repair of muscles, but there are countless others. These include:

- Building of connective tissue

- Building cell membranes

- Contributing to the bone matrix

- Regulating the pH balance of the blood

- Forming hormones and enzymes, including those that play a role in the regulation of sleep, digestion and ovulation

- Boosting immune function (antibodies are proteins)

- Creating new blood cells

- Creating RNA and DNA

- Creating neurotransmitters

(Source: Nelson, 2009)

The Digestive Process of Protein

All proteins are made of a number of amino acids. While the human body can create many of these amino acids on its own, there are eight which are not made in the human body and must come from food sources every day. These are called the essential amino acids. A protein is either considered to be complete, meaning that it has all eight of the essential amino acids, or incomplete, meaning that it is lacking one or more of them. These eight amino acids are leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine. Animal proteins are complete, while most plant proteins are not.

These amino acids are technically simple compounds created from molecules of carbon, hydrogen, oxygen or nitrogen. Each of the amino acids will link together to form a chain, which are then referred to as a peptide. The average peptide will have over 500 amino acids in it.

Each protein is broken down into the simple amino acids during the digestive process. These in turn are absorbed and used by the body to make new amino acids, enzymes and hormones.

During digestion, the protein is first sent to the stomach, where hydrochloric acid in the stomach’s gastric acid breaks it down into its first components. The gastric enzyme pepsin, which is the only protease able to digest collagen, a protein in animal connective tissue, digests the amino acids. (Enzymes are classified as either proteinases or proteases.) The next step in the process takes place in the duodenum, the first segment of the small intestine. Here, the pancreas will deliver its own protease enzymes, trypsin and chymotrypsin. Trypsin works to break down the protein into amino acids through a process called hydrolysis, where a water molecule is inserted between two amino acids to break their bond and separate them. At this point in the digestive process, the amino acids are small enough to pass through the intestinal lining and throughout the rest of the body.

During exercise, the production of the body’s proteins is decreased. The remaining protein is then converted to free amino acids and used for fuel for the working muscle groups. After the exercise is done, especially in the case of heavy resistance training, the rate of protein synthesis remains low while breakdown rates remains elevated for about twenty four hours. Without a new source of protein during this, the recovery period, the breakdown will likely exceed that of synthesis and the body will turn to its own muscles for fuel.

Evaluating Proteins

All proteins, especially those being used by elite, endurance and strength athletes, are evaluated on two scales. The Protein Digestibility Corrected Amino Acid Score (PDCAA) judges the completeness of a protein. A complete protein, meaning one that has all eight essential amino acids, will earn a score of 1 on this scale. The second score is the biological value (BV) score, which will judge how much of a protein is actually retained by the body after it is broken down. All protein types are often judged against the egg on this scale because it scores 100, meaning that all of the protein that you get from eating an egg is retained by the body. Unless you are an elite athlete, it is not likely that you know or care about the PDCAA or BV score of your protein, and there are simpler ways to evaluate the foods and supplements that you consume.

Your proteins should be low fat, especially in saturated fat. They should be low in calories, or at least not extremely high in calories in relation to the portion size. Finally, they should taste good and have other nutritional benefits as well.

Protein supplements should be high in protein but low in calories and should not have added sugars or fats. Read all labels carefully, since some of the brands of protein bars are trying to pretend to be healthy when they bear little difference from the average candy bar.

Know Your Protein Need

From the infant in his cradle to the elite body builder to the old man who is playing shuffleboard, all humans need protein. Their actual need is as individual as they are, based on their age, their health, their weight and their activity level. Protein is important, but it can also be dangerous when consumed in extremely high amounts. The experts suggest that the upper limit is no more than 35% of the total daily calories, even for the elite athletes. As mentioned before, there is no greater need for protein than during the first six months of life, when the baby should be getting 2.2 grams of protein per kg of body weight. The elite body builder, on the other hand, should be getting around 1.6 grams per kg of body weight. (Source: US Guidelines on Protein and Nutrition) For the average sized man, that translates to roughly about 60 grams of protein per day, or about 8 ounces of meat. Women need less protein than men, unless they are pregnant, when the need increases dramatically. However, when a woman is not pregnant, excessive protein can lead to increased calcium loss through the urine, putting her at a greater risk for developing osteoporosis. (Source: Tsang, RD 2007)

For the average person, the protein need is between .5 and .8 grams per kg of body weight each day, more if you are very active and less if you sedentary. Timing is important as well, with athletes advised to eat a small protein meal or take their choice of protein supplement before they work out and immediately afterward so that the body does not resort to tearing down its own muscle mass in search of energy.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein supplements for cancer patients. You can learn more at Protica Research – Copyright

bariatric surgery, bodybuilding, Cancer, diabetes, Diet, Exercise, Fat Loss, fitness, liquid protein, Nutrition, protein supplement, Supplement, Weight Loss, weight loss surgery

There are several schools of thought regarding eating and exercise. One school says that you should not eat before you workout at all. One says that you should have a small snack before working out and then again after you finish. The timing of food and exercise is important, but it is equally important to pick the right foods. After all, if you eat something that is too big or heavy, you will feel sluggish and will not be able to exercise up to your full capacity. On the other hand, if you are hungry or dehydrated, you will not be at your best either and you may feel dizzy, weak, or tired in the middle of your workout or immediately afterward.

There are several things that you should keep in mind when exercising, especially if you are working out for long periods of time or are working especially hard, including when to eat and what to eat. No matter what kind of workout you are doing, you should make sure that you are getting enough to drink so that you do not get dehydrated, which can lead to serious health problems if it is prolonged.

David is an endurance athlete, Allen is a strength trainer, and Varonda is a new exerciser. Varonda enjoys a few different types of exercise, but she is not sure of how to eat or when to do it so that she can make the most of her time and effort. According to David, she should eat huge portions of protein, while Allen says that she should eat higher carbohydrate meals. Depending on the type of workout that she is about to do, they both might be right.

All three athletes should start with a healthy breakfast, unless they are going to work out immediately. If so, they should have a light snack that could include bananas or a glass of milk. Another option is an apple with a little peanut butter. If you are going to have a large breakfast, it should be three to four hours beforehand. A smaller meal or light snack can be eaten an hour before the workout. No matter what type of workout you do, replenishing the energy that has been burned through exercise is very important, especially in the case of very intense workouts.

Allen, the strength trainer, tends to eat a small snack before his workout, which can last around two hours and involves lifting very heavy weights as he trains for an upcoming competition. If he does not, he will not see any muscle gain because his muscles will continue to burn energy for up to 24 hours after the workout ends.

Without a new source of food, including protein, during this time, the rate of protein breakdown will exceed synthesis, equaling a loss of lean muscle mass. For his most intense workouts, Allen should have protein both before and afterward. He can use whey protein powder supplements, which are beneficial because whey is a fast protein, easily assimilated in the body and is high in the amino acids arginine and lysine, which stimulate a growth hormone called IGFI. Whey also contains glutamine, which can prevent fatigue and overtraining. Whey is also the highest natural food source of branch chain amino acids (BCAAs), which have the benefit of being assimilated directly to muscle tissue.

If Allen would prefer not to use whey protein for any reason, he can use chocolate milk as a post-workout recovery drink, which will give him both protein and carbohydrates for fast energy and muscle recovery. However, if he has any problems with lactose intolerance at all (which would rule out the use of either option), he can use Proasis, an all-natural liquid protein supplement from Profect which is lactose-free and hypoallergenic. It is also available in a number of flavors and will give him more protein per serving than other choices would (25 grams per 100 calorie serving).

David, the endurance athlete, prefers to eat a carbohydrate- and protein-filled breakfast three hours before heading out for a run. He is working his way towards doing a second marathon, with the hopes of improving his time performance from the first one that he ran. Because he knows that an extremely high amount of protein can hurt both his endurance and maximum effort, he will use a smaller amount of it before his workout, replenishing afterward so that he does not have any problem with muscle loss. His diet plan includes: 55-65% of complex carbohydrates, 25-30% of fat and 12-15% of protein. (Source: Quinn 2007) While some people may think that the fat content in this diet plan is fairly high, they should keep in mind that his calorie burn is excessive while he is in training and he is working towards running over 26 miles at one time.

While he is taking in a smaller protein count, David still uses a protein supplement, especially as a boost immediately after he is done with his run. Profect, another protein supplement from Protica, is also a small liquid, but has 25 grams of protein per serving and can be consumed in seconds. Like Proasis, it has several different flavors to choose from.

Varonda does not have a set plan for eating, nor does she have a set workout. She may wake up and feel like doing yoga or Pilates or may go for a run. Some days she does some strength training and some days she goes for a swim. No matter what kind of workout she chooses to do, she should base her eating on how she feels before and afterward. If she feels lightheaded or dizzy during or after her workout, she should eat a little more the next time; if she feels sluggish during the workout, she should eat less. Varonda is also using Profect after her workouts, which is helping her not only to replenish her protein but to stay full after she is finished. At one time, she was working out and then driving home from the gym with her hand in a fast food bag because she was famished. She was not losing weight like she wanted to because she was constantly eating the wrong foods. Now she has Profect, which is only 100 calories but contains 25 grams of protein which keeps her full and happy. She drinks the single-serving shot and then drives home with nothing but her water bottle beside her.

All three must be careful to watch their protein intake because a high-protein diet can lead to dehydration, even in a highly trained athlete. It is possible that 3 out of every 4 Americans are chronically dehydrated, which is dangerous because a small decrease (2-3%) reduction in body water can have a negative impact on athletic performance and cardiovascular health. (Source: Quinn 2004)

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein drinks for diabetic patients. You can learn more at Protica Research – Copyright

bariatric surgery, bodybuilding, Cancer, diabetes, Diet, Exercise, Fat Loss, fitness, liquid protein, Nutrition, protein supplement, Supplement, Weight Loss, weight loss surgery