Category Archives: nutrition

Lactic Acid supplement !

Looking for an all natural supplement that burns fat and builds muscle?  I think you should look into exercises that increase your lactic acid production.  There are intense exercises that literally leave your muscles burning.  So you want to build muscle and burn fat?  Try some high producing lactic acid exercises and you’ll notice a difference ASAP.

 

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Get to know Muscle Hypertrophy

Muscle hypertrophy causes increase in muscle size but more importantly it increases strengh.  Muscle hypertrophy is something you need to achieve and it can be achieved or stimulated in two ways.  Moreover the way you stimulate it will result in different outcomes, one will increase size and one will increase strength.

Stimuli 1 – Sarcoplasmic

Sarcoplasmic stimuli will increase the size of the muscle and be less focused in increasing strength.    This is usually done by doing 12-15 reps.  So if you’re looking to increase size train in the 12 -15 range, eat lots of food and you will increase size without gaining much strength.  This is great for burning fat and the beach body but if you also want to increase strength you need to add mayofibrillated training in there as well.

Stimuli 2 – Mayofibrillated

Mayofibrillated stimuli will increase strength and be less focused on increasing size.  This is usually done by doing 2-6 reps of your maximum weight.

Let’s put it all together-

At a very high level keep in mind it’s impossible to just stimulate Sarcoplasmic without Mayofibrillated and vice versa.  I think knowledge is power and what I gained from this research is that if I need to burn fat and increase muscle size I will focus my workouts  in the high rep range (Sarcoplasmic range).  If I’m looking to increase overall strength, I’ll incorporate more low rep, maxing out exercises (Mayofibrillated range).    My take away is that it’s great to have a mix but if I go three months with a workout plan that more focused towards Sarcoplasmic I’m going to change that so for the next three months I’ll focus more on Mayofibrillated.  I think that’s the best way to keep your body balanced and it also keeps me from getting bored of the workouts.    Now get out there and attempt to remember these big words…..

Lactic Acid burns fat! Use it…

Lactic acid is created by your body during intense workouts and burns fat by making your body release human growth hormone.  The more HGH you have the lower your insulin hormone is.  HGH is a fat burning, muscle-building hormone and insulin is a fat storage hormone.   Thus increased lactic acid equals increase in HGH which equals fat burning!  So do exercises that increase your lactic acid levels and you’ll keep your body in fat burning mode and out of fat storage.

Breakfast is important! …..Eat an Egg

We all know the importance of eating breakfast, it kick starts your metabolism and feeds your body with the nutrients its starving for after a long sleep cycle.  A lot of your fat burning actually occurs when you’re asleep because your body releases hormones that rebuild broken down muscle and burn fat.   For me eggs are a good choice because they’re high in protein, good fats, vitamins and antioxidants, not to mention they’re convenient and tasty as hell.  So if you’re not eating breakfast maybe you should start. My wife boils up a dozen, puts them back in the carton unpeeled and leaves them in the fridge for up to a two weeks but they never make it that long.  I found these to be a great quick ‘healthy’ snack or a quick and convenient breakfast.  I usually peel my eggs the night before and eat them on the way to work the next morning.

We have tried a bunch of different techniques of making hard boiled eggs.  This one is the best !!

1. Put eggs in pot and cover by 1 inch with water

2. Put pot on stove over heat

3. Once the water starts to boil, turn burner off and put lid on

4.

  • Let sit for 17 minutes

After the 17 minutes you’ll be left with a perfectly cooked egg with creamy (not runny) yoke! 

Enjoy

wholegrainscouncil.org

The whole grain council is a great website if you want to read more into whole grains.

They also offer a look-up of actual whole grain products.

It’s here > http://wholegrainscouncil.org/find-whole-grains

My new favorite whole grain bread is on the list ! Nature’s Own 100% whole Grain Bread….

Enjoy

Eat Whole Grains and Stop Storing Fat

It’s recommended that you should be eating more whole grains and less processed/refined grains such as white bread. When grains are processed/refined the germ and bran are stripped away and the endosperm layer is left. The reason they do this is because of perseverance and color. The endosperm has a much longer shelf life by itself and it’s white color looks better. But the germ and the bran is where all the nutritional value is. So when you eat a refined or processed grain you’re eating a simple carb which spike insulin levels and puts body in fat storage mode. So if you’re going eat grain make sure it’s a whole grain and you’ll be consuming a complex carbs and keeping your body out of fat storage mode.

Potassium and Sodium

Potassium counteracts salt as well as can help lower blood pressure. So if you want to combat a large salt intake eat some extra potassium and that should help your body expel the sodium. Also in a round about way it can also help lower blood pressure because sodium has been linked to increasing blood pressure.

Bananas have a lot of potassium and so do avocados….

I have found myself eating a banana after a large sushi meal.

Enjoy

Is this whole grain bread?

As much as possible we should be opting for whole grain bread over any other type of bread.  Whole Grain bread offers the most nutrition and is less processed but finding 100 percent whole grain bread at the store is impossible. Why? Because if it was it would be a bag of grains. Bread needs yeast, sugars, salt and others things to be bread. So what we want is bread that’s made with whole grains and no other type of flour. Or at least mostly made with whole grains. By law manufactures have to list ingredients in order by their ratio in the food ingredient lists. So you can tell something is mostly whole grains by seeing it first or at least second.  It as much about what it… as much as it’s about what it’s not.

Whole grain refers to the whole grain in the same ratios as nature made it. Grains are made up of three parts germ, bran and endosperm. So the idea is to get bread that’s made with whole grain and NOT white flour, enriched flour or bleached flour. You want the first ingredient to be whole wheat flour or whole grains, either of them can have 100 in front of them. Once you see that you can keep reading and make sure you don’t see any other type of flour in there. If there’s anything in front of the word whole except for 100 it’s probably not whole grain. So for example you may see an ingredient list of- whole wheat flour, water, whole rye, mix grains. I would say that’s good. Whole Wheat flour is flour made entirely from whole grains, basically whole grains ground up. To give you a visualization whole grain are things like oatmeal, quinoa, brown rice or wheat. Be hard to make bread out of ungrounded up oatmeal or brown rice.

One other thing to keep in mind…. You may technically find whole grain bread but as you start reading the ingredient list it may contain thing like high fructose corn syrup, bad fats or highly processed ingredients. So it may be whole grain bread but you still need to keep reading to really see what’s really in the bread. You could negate all the benefits of whole grain bread by having it surrounded by simple carbs and saturated fat. Read carefully and good luck !

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Protein and Fibers affect on Carbs

Did you know fiber and protein slow down the digestion of carbs? It’s true. As we know controlling the release of sugar into our blood is important because that keeps our bodies out of fat storage mode. So try to keep your total fiber and protein equal to your intake of carbs and you’ll be doing good.