Tag Archives: Physical exercise

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

www.bettiblue.com

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What can I do to lose weight in my belly?

30 Apr

….if you ‘ve been doing lots of crunches but they don’t seem to help …

here is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common “problem” area for many people. The best way to lose fat is through cardiovascular exercise and even better interval training. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition. If you exercise only your abdominal region you build muscle around your abs region. This sounds good doesn’t it. This is what we want to achieve. There lies the problem. By exercising your abdominal region too much you end up building muscle under a layer of fat. Actually ending up with a BIGGER stomach then when we started. Not good. So if you’re not doing cardio, crunches are not going to help get the 6-pack you’ve been hoping for. Regular cardio exercise at a level that’s challenging for you is your best bet.

For the best and fast result try interval training.

The big problem with humans and almost all other animals is that we are designed to operate in short sporadic bursts. We however as humans try to defy this. Think Cycling (Tour De France), Marathon running and triathlons. We are not built and designed to operate like this. Our bodies are happier doing intensive exercise for about 1-2 minutes then resting for the same period and then intense exercise again. Keeping this up for around 20 minutes at a time.

Why is Interval Training the Best Cardio Exercise to Lose Belly Fat and More Effective Than Any Other Cardio Workout?

Because to burn stomach fat it’s not about time or distance, it’s about intensity and “intensity cycling.” Research has shown interval training – alternating between low-intensity and high-intensity-is unmatched for fat burning potential. When you workout at a higher intensity level, you burn actual body fat-not just the calories you’ve consumed that day.

Plus, by working at a higher intensity level you stimulate your body’s own natural growth hormones, which burns even more fat, boosts your metabolism, and builds muscle!

Repeat these 4 intervals 4 times for a very intensive 20 minute workout!

  • Warm-up for 3-4 minutes at a fast walk or light jog
  • Interval 1 – Run at 8.0 mil/hr for 1 minute
  • Interval 2 – Walk at 4.0 mil/hr for 1.5 minutes
  • Interval 3 – Run at 10.0 mil/hr for 1 minute
  • Interval 4 – Walk at 4.0 mil/hr fro 1.5 minutes

Best tips for Advanced ABs Workout

7 Mar

Overview

Conventional crunches and sit-ups are common ab exercises performed from a face-up position on the floor. If you do these exercises with proper form, they will make your abs scream with pain. This is the case with any ab exercise. If you are looking for a challenge, choose more advanced exercises that can give you this sensation in a short time frame.

Like every other muscle in your body, your abdominal muscles deserve a day of rest between each intense workout. As you build strength and endurance through regular workouts, your abs are able to handle increasingly more difficult exercises. In fact, you should challenge them with harder exercises if you want them to continue getting stronger.

Plank Variations

Plank poses are yoga exercises that work your abs without any range of motion.. You balance face-down on your forearms and the balls of your feet. Squeezing your abs to keep your body flat from head to heels in this position is harder than it looks. As you get stronger, you’ll be able to hold planks longer. Once you can consistently hold a plank for a minute or more, try more difficult variations. For one of the most extreme plank variations, lift your left arm and right leg slightly off the floor. Squeeze your abs to keep your body flat and level. Hold this position for as long as possible, then repeat on the other side.

Get Unstable

Adding instability to your ab workout dramatically increases the difficulty. A 2001 study commissioned by the American Council on Exercise showed that doing crunches on a stability ball is one of the all-around most effective ab exercises. You can also perform planks on stability balls, or do core exercises like bridges and planks with your feet hanging from webbing slings or gymnastics-style rings. Almost any exercise done on gymnastics rings, including face-down pullovers and push-ups, becomes an immediate hard-core ab workout because of the instability involved.

Weight Lifting Techniques

You can apply the same techniques you use to make strength training more difficult to your ab exercises, as well. Try holding a medicine ball, dumbbell or weight plate close to your body for extra resistance during crunches. Or vary your speed, alternating between sets of fast reps  (although not so fast that you lose control ) and super-slow repetitions. Plyometric abdominal exercises, like medicine ball throws, also place extreme stress on your abs.

Hanging Windshield Wipers

Rock climbers and other extreme athletes in search of a drastic ab workout head straight to the bar — the pull-up bar, that is. Gymnastics-inspired moves like curl-ups and windshield wipers provide an intense ab workout. To do windshield wipers, hang below the pull-up bar, arms straight at the elbow and flexed at the shoulder so your torso is parallel to the floor. Bend your hips so your legs point straight up. Squeeze your abs tight to support your torso, keeping your back flat, as you let both legs rotate down to your right. Then rotate your legs to the left. Continue alternating back and forth as if your legs were windshield wipers.

Be mindful of your stomach contractions with this exercise. As soon as you get into the staring position, you will have to tighten your abs and keep them tight throughout. If you do not do this, you run the risk of injuring your lower back.

Pendulums

Pendulums are exercises that target your obliques. They are also known as windshield wipers. To do them, lie flat on your back with your arms out to your sides so your upper body forms a T-shape. After raising your legs up to a point where they are just slightly less than perpendicular to your upper body, lower them down to your right side. Slowly lift them up and then down to your left side. Continue to move them back and forth in a slow and controlled motion. When you are lowering your legs, stop them as soon as your back starts to lift off the ground.

Pike

The pike is performed with the help of a stability ball and done in a face-down position. To begin, place your hands on the floor and tops of your feet on the ball. Your body should be in a push-up position at this point with your arms, back and legs straight and abs already contracted. Keeping your legs and arms straight, roll the ball inward toward your head as you raise your hips in the air. Do this in a steady motion and stop when your body forms an inverted angle. The tips of your toes should be on the top of the ball at this point. Hold for a second, slowly roll the ball back out and repeat. If this doesn’t make your abs scream, perform the exercise one leg at a time.

Dragon Flag

Dragon flags require a sturdy weight bench. To begin, lie face-up with your hands wrapped underneath the sides of the bench behind your head. Keeping your head and neck down on the bench, raise your legs and body in the air so that your toes point toward the ceiling. Slowly lower your body down and stop when you are at an angle to the bench. You will have to forcefully contract your abs at this point to maintain your position. Rise back up and repeat.

Wheel Roll out

An ab wheel is a small fitness tool that has a rubber wheel and handle going through the center. A rollout exercise requires balance and extreme core strength. To begin, hold the handle with one hand on each side of the wheel and stand with your feet together. Lower the wheel to the floor and maintain straight arms, legs and a straight back as you roll the wheel forward on the floor. Once your body is about parallel to the floor and your arms are fully extended, roll yourself back up and repeat..

Side Bends

Side bends are done with a dumbbell and they also work your obliques. To do these, stand with your feet shoulder-width apart and hold a dumbbell in your right hand. After placing your left hand on your hip or the side of your head, bend laterally to your right as you lower the dumbbell toward the floor. Once you have gone as far as possible, bend back up to a straight position and repeat. After doing a set of reps to your right, switch sides.

Soccer Throws

Soccer throws are performed with a medicine ball; you need an assistant to execute them. To do the exercise, stand about 8 feet away from your assistant while holding the ball above and slightly behind your head. After taking a step forward with your right foot, forcefully throw the ball in a downward motion. Once your assistant throws the ball back, step forward with your left foot and throw it again. Continue throwing the ball, alternating the leading foot.

HomeMade Protein Bars

28 Feb

Many of us were raised surrounded by unhealthy meals and eating patterns. Eating highly processed empty calorie foods will cause your body to always be hungry because it is trying to get the nutrients it needs. Eating a high-quality protein bars as  a source will increase the Thermogenic effect of the food and keep your metabolism revved up. It is an important part of a low-fat diet. To build muscle you need enough protein and carbohydrate in your diet, and you need to use your muscles in strength training and exercise. After resistance training, carbohydrate and protein can help build muscle, but excess protein will simply be used as an energy source. Nutrition bars are perfect for a clean eating nutrition plan.

However, most commercially sold protein bars, cereal bars, and energy bars are little more than glorified candy bars that are loaded with empty carbs, high-fructose corn syrup, and overly processed ingredients. They are SO outrageously expensive. On top of that, some protein bars are so hard to chew that I practically pull out my teeth trying to take a bite out of one. Finally, I said enough is enough and I set out to formulate my own protein bar.

I wanted a bar that was high in protein, had a good amount of fiber, was not overly sweet nor carby, and had heart-healthy fats. I wanted to make a bar made with wholesome ingredients that I could pronounce that would not leave me feeling guilty about eating later on. I also wanted a bar that would keep me full and not leave me feeling deprived like many store-bought bars do. Most of all, I wanted the bar to TASTE GOOD and not taste like I’ve just taken a bite out of the business section of the telephone book. Is this too much to ask for a meal-replacement bar?

These bars are very high in protein and will keep you full for hours. The fiber will keep your blood sugar from spiking too fast. Every ingredient in these bars have health value – even the cinnamon and salt. Yes, salt. Salt, after all, is a nutrient and is only bad when it is over-consumed. I actually feel like I’m being HEALTHY when I eat one of these great-tasting bars. I never miss fast food when I make these babies. They also make great snacks when you’re in the mood for something a little sweet.

These bars are not baked and can be thrown together in less than 10 minutes. You can prepare them the night before so the family can grab them as they’re heading out the door in the morning. You could eat one on the way to work while listening to a CD of Cher’s greatest hits or while riding the bus next to some guy with a mohawk, pierced lips, and tattooed eyeliner. They are so easy to make. I store them in the fridge for those times I need a quick meal or a healthy snack. Give these bars a try and see how you like them. I hope you like them as much as I do. Trust me – healthy eating never tasted so good! Enjoy – and happy barring!

10 min HOME made Protein Bar

3/4 c old-fashioned oats
½ c oat flour
1/2 tsp table salt
1 1/2 tsp cinnamon
2 scoops vanilla protein powder
1/2 c non-fat dry milk
2 TBSP flaxseeds, finely ground
2 TBSP sunflower seeds
1/3 c peanut butter (natural peanut butter works great!)
2 tsp vanilla
1/4 c water
1/4 c honey or to taste
1/2 c nuts (as pictured, I used almonds, pistachios, and cashews)
1/2 c dried fruit (as pictured, I used dried cherries, dried cranberries, and dried apricots)

Line an 8×8″ dish with foil leaving a few inches of extra foil extending over edges of the dish. You will use this extra foil to grab onto when you remove the bars from the dish later on. Very lightly spray the foil with cooking spray.

In a medium bowl, combine the oats, oat flour, salt, cinnamon, protein powder, dry milk powder, and seeds. In a small bowl, whisk together the peanut butter, vanilla, water, and honey. Microwave for about 45 seconds. Whisk then combine the liquid ingredients with the dry ingredients and stir to combine. The mixture will be quite thick. Add the nuts and dried fruit and stir to combine. Roughly spread the mixture into the foil-lined dish. Place a piece of plastic wrap directly on top of the “dough” and compress the mixture evenly in the dish. Leave the plastic wrap on and place in the fridge for an hour or until firm. After an hour, remove and discard the plastic wrap. Use the foil to lift the mixture out of the dish. Slide the mixture off of the foil and cut the block into 8 bars. Place the bars in a sealable container. Since this mixture contains no preservatives, I recommend keeping them refrigerated.

You will find more recipes for you to make your very own homemade protein bars. You can also change the recipes a little the best suits your diet and taste requirements. Oatmeal protein bars below prepared by baking. The popular oatmeal protein bar is an American recipe. For more tasty food, mix the protein powder with brownie mix, cookie mix for a more bulked up experience.

American Protein Bar – prepared by baking

This is one more recipe for homemade protein bars that I love.

Ingredients :

3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar:
Calories-157
Carbs-23g
Protein-15g
Fat-.5g
Fiber-4g

Peanut Protein Bar – prepared by baking

Ingredients:
*10 tbsp. natural peanut butter
*5 egg whites
*5 scoops whey protein
*2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
*1/2 cup soy milk

Directions:

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts:
Calories: 220
Protein: 20g
Fat: 10g
Carbohydrates: 15g

Benefits of HGH – Human Growth Hormone

30 Dec

Increased Energy

Supporting normal levels of hGH can not only reinvigorate the mind, it can also reverse the attitudes, outlook and expectations associated with aging. It increases concentration and thinking power, has an anti-depressive action on the brain, and can have a profound effect in increasing energy and a sense of well-being. Dr. Thierry Hertoghe talks about the effects of growth hormone: “you can see right to the heart of a problem. I am a leader in many institutions. I find new solutions, new creativity. Growth hormone gives an imperial calmness. You act without fear.”

Reduce Fat / Cellulite

The most effective anti-obesity “agent” ever discovered, GH revs up the metabolism to former highs. So, nutritionally supporting normal hGH levels can selectively reduce the abdomen, hips, waist and thighs while at the same time increasing muscle mass. In many cases, people “look like they’ve shed years away along with the fat they’ve lost.”

Gain Strength

Medical studies have proven that positive gains occur only while growth hormone is being secreted. Supporting a normal hGH level significantly increases the effects of exercise and muscle-building, including energy, muscle strength and endurance. Studies at St. Thomas Hospital in London showed that “there is a tremendous increase in muscles and you won’t believe how hard they are.” L. Cass Terry, M.D. also found that growth hormone, made a tremendous difference in my fat composition and body configuration in less than two months.”

Improve Memory

Supporting normal hGH levels can stimulate the repair and rejuvenation of brain cells. It also affects the proteins produced in the brain for storing our memories. HGH deficiency has been directly related to the impairment of both long and short-term memory as well as hand-eye coordination. Learning, memory and intelligence all depend on adequate supplies of growth hormone.

Re-Hydrate Skin

Proper diet, aerobic and weight-training exercise, antioxidants and even other hormone treatments can be a great help in maintaining a youthful appearance. But only growth hormone can take a decade or so off your face.

The skin regains thickness and youthful contours as it becomes more elastic and hydrated and people start looking visibly younger, usually within a few weeks. Not only do the fine lines vanish and deeper wrinkles recede, the face actually undergoes a change of contour.

Regulate Sleep

Supporting normal hGH levels can be a great help in balancing sleep. Not only can you feel more rested in the morning, but many report for the first time in years they are able to sleep the entire night. Others find they need less sleep, yet have more energy.

Heighten Mood

Supporting normal hGH levels acts in the brain like an antidepressant, raising B-endorphin levels  the brain’s own opiate and lowering dopamine which causes agitation. hGH can reduce stress, improve concentration and focus, and help to build self-confidence.

And Much More…

Supporting normal hGH levels can also strengthen bones, thicken hair, re-color the gray, improve vision, lower cholesterol and blood pressure, improve digestion, increase oxygen uptake, reverse shrinking of major organs, quicken healing of wounds and even more.

Most important:

  • overall decrease in body fat
  • an increase in lean muscle mass
  • restoration of hair loss and color
  • decrease in LDL, the bad cholesterol
  • increase in HDL, good cholesterol
  • enhanced sexual function
  • increased energy
  • enhanced immune function
  • thickening of skin
  • improved sleep pattern
  • mood elevation

Although you can’t buy real human growth hormone (HGH) over the counter, however, you can improve your human growth hormone (hgh) levels by supplementing with natural HGH precursors.
Oral hGH growth hormone stimulators continue
to gain popularity among people looking to get
lean, maintain muscle and reduce overall body
fat. These natural products continue to be among
the hottest supplements on the market. HGH precursors
are being used to ward off many of the undesirable
effects of the aging process.
Here quick glimpse into what we know
about Human Growth Hormone (HGH) and these natural
HGH elevating supplements:

In addition to playing a role in our actual growth during our developing years, human growth hormone also plays an important part in our metabolism as adults.
It’s likely that the decline of growth hormone levels in our body as we age is closely connected with many of the physical manifestations
of getting old: hair loss or graying, wrinkling of the skin, loss of energy and increased fatigue, increase in body fat stores and loss of muscle
mass, decreased sexual function, onset of certain diseases, etc.

 

Xmas is the best time to get fit

16 Dec

Most people wait until New Year’s to put any concerted effort into improving their body and their health. You may be now starting to realize that THIS is the best time of the year to make a decision, set some goals and commit to achieving them.
Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

What would happen if you decided that you could set a goal to enjoy the holidays and all it has to offer while getting in better shape at the same time?
And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?
Here’s what would happen: You’d get in better shape!

No One will ever gain Muscle without food.

13 Dec

For so many people, the only real ‘weight problem’ is about losing it. If you have trouble gaining weight, you’re
shrugged off as another fussy eater.

You’re so lucky!’ They’ll tell you patronizingly. ‘All you have to do is eat!’

The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types
of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutrition less calories. These foods promote accelerated fat storage, and do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal
size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable
food absorption and utilization of nutrients. Eat six meals each day, evenly spaced out at three-hour intervals. The goal is to provide my body with constant nourishment throughout the day.

You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese,  eggs, beef, poultry, and fish.

High Protein Foods

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

High Carbohydrate Food

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice
Rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

Healthy Fats

Olive oil
Sunflower oil
Flax Seed oil
Walnuts
Avocados

Here’s A Sample Mass Diet

It provides 2,440 calories, 234g of protein, 182g of carbs
and 81g of fat:

8am-Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11am – Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm – Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm – Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm – Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g
of protein, 56g of carbs, 6g of fat

Eating the right amount of foods consistently will force your body to grow beyond what you may think possible.

Pre Workout Meals

11 Dec

Maintaining your strength and energy level is essential when training or competing on a highly intense level. The food you eat is a big factor on how you perform. During exercise athletes primarily rely on pre-existing glycogen stores and fat stores. If your pre-workout meal is eaten at the proper time then you will be assured that your glycogen stores are plenty full and this will optimize performance. Liquid meals can also be an advantage by digesting more rapidly than solid foods as well as provide hydration. Liquid meals can be eaten closer to workouts because they are emptied from the stomach quickly.  Pre-workout snacks within 1 hour of practice can be more beneficial to athletes that exercise longer than 60 minutes.  It is important to choose primarily carbohydrates before a workout because they are quickly digested, and readily available for fuel.  Drink adequate amounts of fluid (avoid dairy). The American College of Sports Medicine recommends 17 ounces of fluid two hours before exercise, as well as enough fluid during exercise to replace the water lost through perspiration. A rule of thumb is to drink enough water to urinate clear prior to a workout. For the first hour of aerobic exercise use water only. Use electro-light replacement drinks after the first hour of exercising. Use caution with foods that have a high sugar content (such as soft drinks and candy). Since athletes’ metabolism is higher than the average person they may experience a drop in blood sugar following consumption, which can result in light-headedness or fatigue and loss in performance. Here are some guidelines for when to fuel prior to a competition or event: Hours Before Event Meal Type Calories 3-5 hours Large meal 300-500 2-3 hours Small meal 200-300 1-2 hours Liquid meal 100-200 .5-1 hour Snack 50-100. With intense exercise your body shifts 80 percent of its blood supply to the muscles in use. This shift deprives the stomach of the blood needed to digest food. This slows digestion and may cause an uncomfortable feeling in the stomach because of undigested food that is still present. A meal that is high in calories will take longer to digest than a lighter snack. It is suggested a three to four hour delay between high calorie meals and intense exercise.

Some examples of meals and snacks are listed below:

Pre Workout Meals


BREAKFAST

Meal 1

1 1 hardboiled egg 1 slice whole grain toast 1 tsp butter 1 tbsp honey or jam 1 fruit 1 8 oz glass water

Meal  2

1 cup low fat yogurt 1 slice whole grain bread 1 tbsp honey or jam 1 cup fruit 1 8 oz glass water

Meal 3

1 Cup Oatmeal cooked in water 1 cup cottage cheese 1 fruit 1 8 oz glass water

LUNCH

Meal 1

Turkey Sandwich 4 oz turkey breast sliced 2 slices whole wheat bread 2 tsp mayonnaise 1/2 sliced tomato shredded lettuce 1 cup milk 1 8 oz glass water

Meal 2

1 cup canned split pea soup 5 wheat thin crackers 2 Cups Tossed Green Salad 2 Cups shredded Iceberg lettuce 1/2 Cup diced tomato 1/2 Cup diced cucumber 2 Tbsp Oil/Vinegar Dressing 1 8 oz glass water

Meal 3

Melon Salad 1 cup melon chunks 1/2 cup Strawberries 1/2 cup grapes 1 Tbsp Sunflower Seeds 1 Cup Low Fat Cottage Cheese 1 8 oz glass water

DINNER

Meal 1

Cajun Snapper 1/2 cup rice 1 cup broccoli (steamed) 1 tbsp olive oil & lemon marinade 1 8 oz glass water

Meal 2

Garlic Ginger Chicken 1 cup pasta 1 green salad tossed 1 tbsp oil/vinegar dressing 1 8 oz glass water

Meal 3

Grilled Tuna 1 Peach 1 8 oz glass water

SNACKS

Snack 1

1 scoop whey protein powder with 8 oz water 1/2 toasted bagel with Jam

Snack 2

1 hard boiled egg 1 cup strawberries

Snack 3

4 oz artificial crab meat or seafood sticks 1 apple

A powerful secret for your perfect ABS.

4 Dec

Metaphysics & Brain science merge and prove that positive thinking and goal setting literally create your body and your entire life experience.

On a recent special edition of CNN’s Larry King Live, Mr. King interviewed a panel of “mind experts” about how the thoughts you think literally turn into the events you experience, the material things you possess… AND even the health of your body. For years, “positive thinking” and goal-setting were often criticized as “pollyanna” and “the law of attraction” was relegated into the category of “new age” fluff.

On the recent show, panel experts Bob Proctor, John Assaraf and others who were featured in the movie ‘The Secret’ explained that recent breakthroughs in neuroscience along with understanding mental laws, reveals why goal setting, the “law of attraction” and “positive thinking” all work, regardless of whether you look at them from a metaphysical or a scientific perspective.Scientists have even identified specific parts of the brain, such as the reticular activating system (RAS), which works with the visual parts of our brain  to call our conscious attention to things that are important to reaching our goals and to filter out those things that are unimportant.

The RAS is activated by “programming” goals into our sub-conscious minds. Our sub concscious mind is the “power center” and THIS is the mechanism that explains why goal setting and positive thinking are now being accepted as scientific methods for change.

We are discovering that our brain is cybernetic in nature, which means that it is literally like a computer, waiting for a program to be installed.

Here’s the kicker – the subconcsious is completely neutral and impartial – it will carry out any instructions you give it.

Unfortunately, many of us are still running negative programs we picked up from others as children when our non-conscious minds were totally open and impressionable, or which we developed over the years as a result of repetition of our own negative thinking.

As it turns out, our own thoughts, repeated daily, are one of the primary ways that our “mental computer” is programmed on a sub-conscious level, which is the level of beliefs, habits and automatic behavior.

To change your results, you must overwrite old negative programming and install positive new programming into your subconscious. This can be achived through such techniques as written goal setting, positive self-talk (affirmations), and mental imagery (visualization).

In the 1970’s, the Soviets and East Germans were the first to formally use structured mental rehearsal, and at that time, they dominated in several olympic sports. Today, virtually all elite athletes use visualization extensively, as we now know that the brain cannot differentiate between real practice and practice that is vividly imagined.

If you are getting more of the same negative results in your life – such as the same health problems, or the same body fat continues to return even after you lose it, then you have probably been un-consciously running old negative programs and re-inforcing them with negative thought patterns.

You can begin the positive mental reprogramming process by writing down your goals, changing your internal dialogue and taking a few minutes to relax, quiet your mind and perform a session of visualization or mental rehearsal every day (seeing yourself in your “mind’s eye” not as you currently are, but as you ideally would like to be).

These methods, repeated often enough, will begin to program the non-conscious portion of the mind, which is the same part of the mind that controls your heart beat, digestion and new cell production, all on “automatic pilot.”

In the last decade, neuroscientists discovered that you have the capacity to create an almost infinite number of new neural connections in your brain when you run new thought patterns. The Old neural pathways are like grooves in a record, and if you are struggling with your health related behaviors or behaviors in any other area of your life, you have been playing the “old records” over and over again. If you were to carve a new groove into that record, it would never play the same way again. the old pattern would weaken and the new one would take over. Brand new, positive thoughts, feelings and images begin to create new neural patterns.

Psychologists estimate that it takes 21 to 30 days to establish a new pattern in your brain. During this time, the focus on sticking with your practice and repeating your new thought patterns is critical.

Is this easy? For most people, no it’s not. In fact, controlling your thinking and keeping it constructive may be one of the most difficult challenges you have ever faced. Fortunately, writing goals and reading affirmations can help get you started.

You can take some of the pressure off yourself by simply accepting that negative thoughts and self criticisms will pop up from time to time. Just observe them, without mulling over them or adding to them, and change the polarity of the thought by quickly repeating one of your positive affirmations or by changing your mental pictures.

So is there something to this whole “positive thinking” thing?

The philosophers and theologians have been saying yes for the entire span of recorded history:  “As you think, so shall you be.” Variations on this proverb can be found in every spiritual and philosophical tradition.

But… if you are the left-brained, “prove-it-to-me” type, you dont have to go on faith anymore. Scientists are beginning to prove more and more convincingly that thoughts are powerful things. Even Larry King seemed impressed with what his panel of “mind mentors” had to say.

So how soon are you going to begin your mental training right alongside your physical training? When are you going to learn how to harness this power locked up inside your mind? Guess what? You’re already using this force every day because you cannot turn it off. Whatever you are thinking and picturing in your mind repeatedly on a daily basis is on it’s way to you already, so it’s simply a matter of HOW you are using it, not IF you are using it.

What do you say to yourself every day? Do you say, “I am becoming leaner, healthier and more muscular every day?”… or do you say “I am a fat person – Ive tried everything, nothing ever works?”

The fact is – you can think yourself thin and healthy or you can think yourself obese and ill. Maybe not in the literal sense…but most certainly as the critical part in the chain of causation…

You see, there’s a lot of talk these days in the personal improvement world about law of attraction, manifesting, intention, visualization and of course, positive thinking

Without understanding that there is an orderly, scientific basis underneath all of this, many people will simply remain skeptics, while on the opposite extreme, others may get the idea that you can sit around meditating and visualizing, then expect a mystical “law of attraction” to kick in and then “poof!” a great body materializes out of thin air… along with the perfect relationship, a nice bank account and career success.

What really happens is “Positive thinking” and related methods quite literally re-program your brain, which in turn creates new behaviors that move you physically toward whatever you have been thinking about and focusing on.

So success is achieved through positive thinking + positive doing… attraction + action. There are two sides to the coin. Without paying attention to both, you may continue to struggle… often against nothing but yourself.

If you want to transform your body or any other aspect of your life, then you have to change on the inside (the mind) first and then everything else will follow.

Train hard and expect success.

Each individual may be different in how they are best motivated and how they set and achieve goals. Some people are internally self-motivated. Others are more externally motivated. Some people are highly motivated by positive peer pressure and accountability. . For many people, having eyeballs on them, with the prospect of public failure, is a tremendous motivator.Others like to keep quiet and then one day, surprise everyone with their achievements.

5 Steps For Super Abs

27 Nov

This is a totally different style of training as you can see below in the 5 step method…check it out:

Slow abs training is now over.
Training for six pack abs takes strategy.  Understanding how to properly utilize your abs as stability muscles in all exercises will quickly improve your six pack abs training results. However, in order to be able to utilize your abs to their full capacity, you have to first know how to recruit them.  This is where most people get lost… at least until now.
I’ve developed a sure-fire method for ‘turning your abs on’ with each and every exercise you do, beginning after the first 5 minutes of your exercise program.  There’s no way around it, and you simply cannot fail.  I’m more than excited to share this method with you – are you ready to see major change in a very short period of time?

I’m going to teach you exactly what to do if you want to ‘activate’ your abs in every exercise you do, throughout every workout.  If you think about it, this is going to make ab rockers feel like dinosaurs, and crunches seem as silly as those electrical stimulation devices you see on TV.  You will literally be working your abs out for every rep of every exercise you do, and your midsection will be begging for a break when you’re all done.
Your six pack abs results are about to improve exponentially.

Step 1 – Fatigue out your extremities completely.
Step 2 – 100 reps glutes
Step 3 – Fatigue out your extremities completely.
Step 4 – 100 reps abs
Step 5 – Rest 4-5 minutes and repeat, involving more of your trunk musculature with each exercise of each circuit.

Let’s take a look at each one of these steps in greater detail, with an explanation for each, and why this works so well.

Step 1 – Fatigue out your extremities completely.
Example Set:
1. Squat & Dumbbell Presses – Light weight, as follows:  10 reps slow, 10 reps medium, 10 reps fast – repeat until fatigue or form broken
2. Push Up Superset on Knees – 3 Push Up Positions, alternating to fatigue, as follows:
Diamond (close grip) Push Up, Standard (shoulder width) Push Up, Wide Grip/Mid Pec (hands as far apart as possible) Push Up
This goes against most modern teachings of ‘proximal stability before distal mobility’ and should be used with caution. The reason people usually teach you to work trunk muscles first is so that your little muscles (muscles in your arms and legs) won’t give out and collapse on you when you’re lifting a heavy weight.  However, we’re taking the  neurological signal from our trunk, spreading it to our extremities, and then never bringing it back to our trunk.

In this step, what we’re doing is depriving our arms and legs of oxygen, forcing blood out of our extremities, and producing lactic acid there quickly.  Since our bodies will hold onto our blood and oxygen regardless, it’s a strong bet that this oxygen is moving centrally, or towards our trunk.  In a sense, we’ve now supersaturated our trunk muscles with blood, nutrients, and oxygen.  We are primed for Step 2.

Step 2 – 100 reps Glutes
Example Glute Exercise:
Straight Leg Bridge On Ball
Lay on your back, placing your heels into the ball avoid stabilizing with your arms as much as possible.  Emphasize squeezing your glutes to ‘levitate your bottom off the ground’ & go fast!
100 reps
Your glutes and lower abs are a pair.  If you’re like 99% of people out there, you have a difficult time recruiting your lower abs.  By focusing on glute activation exercises second, once we have the oxygen present to endure more reps, we are actually targeting our lower abs, or “pre-activating” them for what’s to come.
Step 3 – Fatigue out your extremities completely.
Example Set:
1. Side Step Squat With Med Ball Press – Start with your feet together, take a large step to the right, keeping your left foot on the ground, then squat and stand onto only your right leg while drawing your left knee towards your right shoulder.  Simultaneously, press a medicine ball into the air.  As you return the medicine ball towards your chest, shift your weight back into the wide squat position with your left leg on the ground and perform in reverse as you stand.
10 reps slow, 10 reps medium, 10 reps fast – repeat until fatigue or form broken
2. ‘3-Position’ Bicep Curls With Dumbbells – 3 Curling Positions, alternating to fatigue, as follows:
Palms backward (Reverse Curls), Palms inward (Hammer Curls), Palms forward (Bicep Curls)
It’s time to shift focus back to our arms and legs, but this time our abs are working to stabilize us, reduce risk of injury, and become a part of all exercises.  We are now working our abs involuntarily, but driving more oxygen and blood to them at the same time through the aforementioned method above.

Step 4 – 100 reps abs
Ok, so it’s time to test our ability, with no rest whatsoever, to really challenge our abs to hit the next level of strength and endurance.  Because we have supersaturated them with oxygen, our aerobic abs fibers (about 80% of the abs fibers the average person has) are primed for the best performance of our lives.  Now it’s time to really challenge ourselves to do the impossible, and force ourselves to go above and beyond what we ‘know’ to be our limits.  It’s time for the new era for our abs.
Example Abs Superset:
Inversion Abs & Abs Wheel – Alternate each exercise to fatigue (perhaps 10 or so reps at a time), until you reach 100 total repetitions.
1. Inversion abs is to be done on a decline bench, with your feet towards the floor.  Keeping your legs as straight as possible, while pulling through your abs, drive your legs into the air so that your spine is curved and you are slowly returning down towards the bench, one spinal segment at a time.  As your low back approaches the bench, be sure to keep it as flat against the bench as possible to activate your transversus abdominus, or human waist belt.
2. Abs Wheel – similar to a push up position on knees, begin with abs wheel underneath the center of your chest.  Now, maintaining tension between your shoulder-blades, slowly guide the abs wheel out in front of you, without dipping or bending your back.  Maintain an abdominal tremble throughout.  As you return the abs wheel to the starting position, be sure not to shift your weight posteriorly, as this will take away much of the effect.
100 reps, alternating between exercises each time you reach fatigue.
(That’s just an example abs superset — if you can’t do those, you can choose your 2 favorite direct abs exercises from Truth About Abs or another routine)

Step 5 – Rest 4-5 minutes and repeat, involving more of your trunk musculature with each exercise of each circuit.

Adequate rest is necessary to derive as much from the following set.  By involving more of our trunk muscles with each successive set, we are essentially teaching our bodies to always activate trunk muscles when using our extremities.  This is a good habit to form to reduce risk of injury, and it also serves our greater purpose of teaching our bodies how to turn every exercise we do into an abs exercise at the same time.

Why spend your days exercising body part after body part, isolating one muscle group after the next?

Why spend so much time in the gym?

It’s no longer necessary.  It’s time that you learn how to exercise as much of your body as possible, and to do it quickly.

by Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Fat Loss Expert

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