It’s very exciting when you first start out on your journey to live a healthier lifestyle and it can become the focus of most of you free thinking throughout the day.

You’re okay with this because you’ve already recognized the dedication it’s going to take to reach your ultimate goal of healthy living.  The problem is, your friends and family seem to be a little stand-offish towards you.  Keep reading to get a better understanding of why this happens and what you can do to change it.

Tone it Down a Little

Okay, so you’re revved up about you new found discipline and outlook on life.  You want to share your healthy living experiences with everyone you care about – after all, if you’re going to improve your own quality of life, wouldn’t it be selfish of you to let your friends and family continue on their misguided ways?  Nope…it wouldn’t be.

For one thing, some people are perfectly content being out of shape and unhealthy – therefore. it’s annoying to them when you’re constantly giving the the calorie count in everything their eating.

For another thing – some people really struggle to get to the point that you’re at.  They may not have the dedication that your presently so excited about and your constant chatter about how great living healthy is simply depresses them.

So, continue on your happy way to health and fitness, but don’t force your views on the people you care about.  If someone else brings it up and expresses genuine interest in getting your advice, by all means, unleash it on them.  But until that moment, keep it to yourself.

Don’t Dwell

If you’re at a sticking point in your healthy living program and you want to binge on every greasy plate that passes in front of you during ladies night out, don’t project your longings and temptations on others.  Either order the junk food or don’t, but don’t carry on a 5 minute monologue about how you want to but you really shouldn’t.

Politely Decline and Make Plans for Another Time

If all of your friends are planning a big gathering at your favorite restaurant, but you’re sure that you shouldn’t go because the memories of greasy appetizers and sugary desserts may be more then you can handle – don’t ask them to change the venue to accommodate your apprehensions.  Simply decline the offer and plan a later gathering at a more manageable establishment for you.

Oh, yes, and if you do accept the invitation and go anyway, please refer back to tips 1 and 2.

Keep a Healthy Balance

Finally, no matter how tempted you are to hang up the rest of your life in pursuit of healthy living, don’t do it.  That’s the point that healthy living becomes and unhealthy obsession.

So, if your friends start asking you questions like – “isn’t three hours a day a little much to be spending working out?”  Or, “do you even remember what chocolate tastes like?” – it may be time to evaluate your mindset.  If you determine that your slightly obsessed, just back off a little bit.  You’ll probably find that you’ll feel like a more complete person if you do.

4 Tips to Stay on Your Diet Plan Without Becoming a Social Outcast is a post from: Home Gym Fitness Equipment Reviews

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If you’re anything like me, you love to eat out!  For some reason, even the simplest meals seem to taste better when someone else does all the work in preparing them (maybe that’s an indicator of my cooking ability).  The problem is, when you’re trying to live a healthy lifestyle and avoid high fat high calorie foods, dining out can turn into a stressful event.

Don’t worry though, I’m here to help you get through a night out without falling off the healthy eating train altogether.  Below are just a few suggestions about how you can eat out, enjoy yourself and still maintain healthy eating habits.  Happy dining!

Leave your appetite at home

What?  I know what you’re thinking, “that’s the dumbest thing I’ve ever heard – the reason I’m going out is to eat!” Am I right?  Perhaps I should word that a little more carefully – don’t arrive at the restaurant starving.

If you have a small healthy snack before you leave for your dinner date, you’ll be less inclined to order everything on the menu when you get there.  It’s the same philosophy behind the “don’t grocery shop on an empty stomach” advice.  The hungrier you are, the less control you’ll have.

Be Familiar With the Menu

If you can, look at an online menu or a takeout menu from the restaurant you’re planning to dine at.  Have an idea of what they offer and what you’d like to order before arriving to eat.  That way, you can avoid looking at the menu altogether, minimizing the temptation to order every greasy dish offered.

Save Your Cheat Meal

If you want to eat healthy for life, you have to cut yourself some slack.  You can’t expect to deprive yourself of all he foods you love and stick to it for any significant amount of time.

So, since in your infinite wisdom, you allow yourself a cheat meal or two a week, save that meal for a night that you have dinner plans.  By doing this, you’ll be able to eat what you want (within reason) and you won’t have to beat yourself up for it later.

Of course, I did say within reason.  A quick clarification on a cheat meal…when you hear fitness professionals talk about allowing yourself a cheat meal, they don’t mean that you should eat a 5 course meal of fried food and dessert to make up for all of your week’s cravings.

A cheat meal is still a fairly healthy meal with an unhealthy option added in.  For example, have a smothered chicken breast instead of a plain one or eat a plain chicken breast but have a piece of cake for dessert.  The point is to avoid totally pigging out during your cheat meals.

The Old Stand byes

When all else fails, if you’re eating out and your stomach is rumbling and every high calorie dish on the menu is calling your name, break out the old stand byes – chew some sugarless gum, drink a lot of calorie free beverages and eat a big serving of salad.  Hopefully these tricks will help you through the temptations unscathed.

Finally, if all of these tips and tricks don’t work and you find yourself binging on cheese fries and chocolate cake – don’t dwell on it.  One bad day doesn’t have to mark the end of your healthy living efforts.  So, get over it quickly and resume your healthy eating habits after that meal is done.

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Understanding the difference between good carbs and bad carbs is essential to maintain a healthy, balanced diet.  Some people will tell you that carbs are bad for weight loss – this is not true!

Good Carbs

Good carbs are also known as complex carbohydrates. Foods containing good carbs are low glycemic, which means they have negligible effects on your blood sugar and insulin levels (better for diabetics). They also contain lots of valuable vitamins and minerals.

You can get your fill of good carbohydrates in foods like fruits, veggies, legumes, and whole grains. Good carbs are not usually processed or altered by man-made devices.

Bad Carbs

Bad carbs are also known as simple carbohydrates and are high glycemic foods, which means that they raise your blood sugar and insulin levels rapidly. These foods typically cause weight gain and should be avoided by diabetics.

Bad carbs are found in processed foods such as candy, chips, ice cream, white bread, white rice and white pastas.

We All Need Good Carbs

Here’s why – Good carbs are considered slow burning carbs (the reason they don’t create a spike in your blood sugar levels). As a result, they provide you with a sustained source of ready energy.

What??

Okay – Carbohydrates are the bodies primary source of usable energy. That means they don’t have to be converted to a usable form of energy like proteins do – they are usable upon digestion.

So, when you consume good carbohydrates, which burn slowly, the result is a steady source of energy that stays with you through the day.

In comparison, bad carbs are also a usable source of energy, but they burn very quickly, which leads to an intense, but short lived boost in energy. Once these bad carbs are used up, you will be overcome with exhaustion. This process is commonly referred to as a “sugar rush” and the long term effects are simply not worth the quick burst of energy.

Incorporating the Good Stuff

A good rule of thumb to follow when adding good carbohydrates into your diet is to consume your weight in grams of carbohydrates. For example, a 140 pound woman would eat 140 grams of good carbohydrates a day.

If you use this approach to modify your diet instead of cutting out carbs altogether you’ll find that you have tons of energy, you’ll be able to focus better, you’ll lose weight more easily and you’ll stay more physically and mentally healthy.

All of the food groups have some place in our diets. If you want to maintain a healthy diet, you can’t just eliminate food groups – it’s unsafe, unproductive and unsustainable.

So, take all things in moderation, learn about nutrition and then make it work for you. Bon appetite’!

Good Carbs and Bad Carbs – What’s The Difference? is a post from: Home Gym Fitness Equipment Reviews

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The Body Mass Index (BMI) is a method used to determine if a person is overweight or not by comparing weight to height.  It’s a very popular way to assess a person’s body mass because you don’t have to do any measuring beyond height and weight and it doesn’t require any special equipment.

How To Calculate Your Body Mass Index (BMI)

The formula used to calculate BMI is weight in kilograms divided by height squared in meters.

BMI= Weight(kg) / Height Squared (m)

So, if I weigh 140 pounds and I’m 63″ tall this is how I calculate my BMI:

140 lb/2.2 = 63.64 kg

63″ X 2.54 = 160.02 cm / 100 = 1.6 m

Next, I divide 63.64 (my weight in kg) by 1.6 (my height in m) squared:

63.64 / (1.6 squared) =

63.64 / 2.56 = 24.86 rounded up to 25

Based on the formula, my BMI is 25

What Does it All Mean?

Additional official charts and references have established the following standards:

Normal Weight = BMI 19 to <25

Overweight = BMI 25 to <30

Obese = 30 to <35

Seriously Obese = > 35

So, if I were to take the Body Mass Index at face value, I’d come out of this thinking I’m an overweight individual.  I’d be depressed and I’d spend a couple of days beating myself up and staring at myself in the mirror in order to pinpoint my “trouble spots”.  The whole scene would be pretty pitiful and frankly, a big waste of time.

You see, here’s the problem, the numbers I used above are real numbers taken from a fitness competitor around the time she won a state fitness title.  So, how is it possible that she could have been overweight, as the BMI indicates, and still in shape to win a fitness contest?  Because the BMI doesn’t account for muscle mass!

The fact is that muscle weighs more than fat.  So, if you’re short and muscular, you’ll weigh more than someone who’s short and fat, but your body fat percentage will be lower.  However, it’s entirely possible that your BMI will be higher since the only things BMI considers are height and weight.  Not body composition.

To Sum It Up For You

BMI only evaluates body weight as a whole, not estimates of body fat versus lean body mass.  For this fact, the system doesn’t differentiate between those who are over-fat and those who are athletic.  It’s a decent measure for the majority of the population who isn’t highly athletic or muscular, but ideally, BMI assessments will be used in conjunction with other means of body composition measurements.

Please, if you’re over weight and it’s from lack of exercise and overeating, don’t estimate your BMI and go celebrate because this article states that people with a lot of muscle can have a high BMI so you figure you must be genetically blessed with all kinds of natural muscle.

In the absence of additional methods of body composition assessments, common sense will go a long way in helping you decide whether or not you should take your calculated BMI at face value.

What is Body Mass Index? is a post from: Home Gym Fitness Equipment Reviews

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Do you have a hard time eating right during the holidays?

I know I do.

It’s not easy to keep things under control when there are constantly social events, family gatherings, delicious baked goods, calorie-filled drinks, and more just about every day for the next two months. Sticking to a workout routine is more important than ever!

I’ve had years where the holidays pass and I am left feeling like a stuffed turkey, with more pounds to shed than I care to admit to. I have become much more moderate in my holiday eating and drinking, and I’ve been much more disciplined about keeping my workout schedule regular.

First and foremost, I try to make healthy choices. Okay, so that’s a bit of an exaggeration…

…let’s just say I don’t have those tasty baked goods EVERY time, sometimes I pass. And, portion control has a whole new meaning for me now, I no longer have to eat my body weight in delicious foods. It pays off.

Also, when you have some home gym equipment and workout at home, it can be easier to squeeze in at least partial workouts. While you may not have a full hour to spare, you might be able to hop on your treadmill for a half hour or so while those pies are baking. Especially around the holidays, every little bit counts.

I know I will make sure I treat myself to some regular workouts, whenever possible. That’s definitely a terrific holiday gift to give yourself!

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Many people don’t realize that eating a healthy diet and eating an unhealthy diet is basically a matter of habit.

There are several things that you can do to change bad eating habits in order to improve your overall health.

Learn About Nutrition

Before you can develop good eating habits, you have to have a basic understanding of what good nutrition entails.  So many people think that any food labeled low-fat or reduced sugar is good for you.

That’s simply not true.

Your diet should primarily consist of natural, unprocessed foods.  Basically, if it comes in a can or a box, chances are good it’s been processed or altered from its natural state in one way or another.  I always tell people that it’s best to shop the perimeters of your supermarket and avoid aisles altogether unless you know exactly what you’re looking for.

Because food contains calories and calories are a measurement of energy, whatever food you consume is converted into usable energy.  If you don’t use the energy provided through your food intake during daily activities, anything left over will convert to fat, which is your body’s way of storing energy.

In other words, fat is nothing more than an energy reserve for later use.  The bottom line to weight loss is to burn more calories (energy) than you consume every day.

While that sounds pretty straight forward, and it will help you get skinny, it won’t help you get fit.  Being fit and being thin are two different things.  If you want to be fit you have to eat foods that support muscle growth; primarily, lean protein.  Avoid foods that are high in calories but deficient in vitamins and minerals and drink plenty of water to aid in digestion.

Once you understand what foods are healthy and which ones should be avoided at all costs, it will become a little easier for you to change your bad eating habits.  After All, you can’t fix something if you never know it’s broken to begin with.

Plan Your Meals

Never begin your day with the statement, “I’ll get something to eat at the office”.

One of the biggest mistakes people make once they begin a diet is not preparing their meals in advance.  They either assume they’ll make time to do it during the day, or they figure they’ll be able to find a healthy option at a local restaurant and then actually make the smart choice when they’re forced to eat out.

Most of the time, neither one of these things works out.  You end up grabbing what ever is fast and convenient at the office, or at your favorite restaurant you cave into the images of cheese fries and onion rings on the menu.

The best way to guarantee your own diet success is to plan for it.

Take a day that you have some extra time.  Cook a huge portion of healthy foods.  Get some inexpensive compartmentalized Tupperware and freeze some meals for the week.  This works particularly well if you’re a slow-cooker buff.  You can make a lot of food with very little effort by using a slow cooker and, believe it or not, there are plenty of healthy slow cooker meals.

Eat at Regular Intervals

Probably the best way to curb cravings throughout the day is to make sure that you eat every 3 to 4 hours. This will keep you from getting excessively hungry, it will keep your blood sugar levels balanced and it will keep your metabolism running optimally.

By eating small meals every 3 or 4 hours you provide your body with a constant source of energy. You body burns calories more efficiently because it knows that it will get fed again within a few hours.

When your meals are inconsistent and you regularly skip meals your body tries to hold on to as much fat as possible so it will have energy reserves if you don’t eat again for a long time. This is a starvation defense mechanism that helps people survive during times of famine.

If you understand what foods are actually healthy (not always the ones that are advertised as healthy); you plan your meals and pack your food for each day and you make sure you eat at regular intervals, you’ll have adopted healthy eating habits.

Sure, you’ll have times when you convert back to your old, unhealthy ways, but overall your improved understanding of nutrition will lead to more conscientious decisions and a healthier you.

3 Easy Ways To Change Bad Eating Habits is a post from: Home Gym Fitness Equipment Reviews

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I don’t know about you, but I know that I have fallen for a lot of the advertising about energy drinks. I find that I not only have tried them to boost me before or after a workout, but I find that when I am looking for a “kick” midday I might crack one open.

So, I decided a little research was in order, just to see exactly what I am putting into my body and if it is any good for me or not. What I found was surprising. Many of the energy drinks on the market are really loaded with sugar and caffeine. Never mind that they claim to be filled with all of these great antioxidants and super-boosting compounds, they really are not a whole lot more than a pumped-up soda. No wonder I will occasionally find myself with a stomach ache after “enjoying” one.

Finding a great drink that is filled with vitamins, minerals, antioxidants, and natural energy boosters is not easy. I do tire of just plain water all of the time, but it really is the best thing for your body. Healthy alternatives are available, but you have to be willing to read the nutritional label and put it back on the shelf if it doesn’t measure up.

There is definitely a push toward making energy drinks more healthy. Some products are now boasting ingredients that mimic the super-food qualities of blueberries, acai, pomegranate, and more. But, ultimately, they contain a lot of calories and empty carbs, which we are all generally trying to avoid. Check out some reviews of energy drinks and see for yourself!

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Ever since athletes started to understand the effects of nutrition on muscle growth people have speculated on how best to use protein to maximise performance.  With so much speculation inaccuracies or protein myths are bound to occur.  The problem is many of these protein myths just won’t die.

I want to once and for all debunk many of the top protein myths so you can spread the word amoungst your training buddies and finally set the record straight.

1.    Too Much Protein Can Damage Your Kidneys

This one seems to have been around for ever.  The problem is I can’t find any research to suggest this is the case in normal healthy humans, even with excessive amounts of protein.

What is known is that if there is excessive protein in the diet it is either eliminated in the urine or converted into fat. If you are still trying to pedal this kidney damage myth you must be looking for excuses not to put on muscle.

2.    You can only absorb X grams of protein at one time

Mmmm…let me get this straight…your trying to tell me that Arnold Swarzenager can only utilise the same amount of protein as little old Mrs. Smith down the road…really?

Firstly, I will concede that this statement often gets confused between

• the amount of protein able to be absorbed and
• the maximum amount of protein required for muscle building and the point at which the extra protein consumed is either burned for energy or excreted

It is usually statement b that most people are interested in.  However the fact is, research on the subject is very limited and while there must be a maximum level of protein that can be utilised (for muscle building) at any one time this amount will vary from individual to individual depending on factors like…

• lean body mass
• length of time since last protein-containing meal
• amount of protein at previous meal
• type of protein source
• training state (Post-workout? Pre-workout? Resting?)
• total calories in the meal
• caloric balance

So next time you hear somebody try and tell you you can only use X grams of protein at one time think about little old Mrs. Smith

3.    Protein is best taken by itself without carbohydrates

I think this one was started when the extremely low carbohydrate Atkins diet became popular.  This statement is generally false for a number of reasons…

• Protein lowers the Glycemic Index (GI) of the carbohydrate which reduces the chance of fat storage.
• Carbohydrate causes the release of insulin a highly anabolic hormone
• The release of insulin helps increase the uptake of the protein into the muscles especially after training when muscle tissue has been broken down and needs to repair and grow.

There are however times when limiting the amount of carbohydrate you consume is beneficial, like if you are trying to lose weight.  So the question you first need to ask is “What are my fitness goals?”. Once you know that you adapt your carbohydrate intake accordingly…but I’ll leave all that discussion for another day.

As a general rule of thumb taking both protein and carbohydrate post workout is important to help maximise muscle growth and recovery.

4.    The more protein you take the bigger you will get

I always laugh when I hear this one.

When I was working as a sales rep I would often hear this excuse when I went into ‘Woman Only’ gyms or alternative fitness centres like Martial Arts studios.  I even remember the owner of one Womans gym saying “No we don’t sell protein products…our members aren’t into bodybuilding!”  Funny I know.

If this protein myth was true there would be 1000′s of incredible hulks roaming the earth based on the amount of protein some of my friends eat. If only it was that easy.  The fact is muscle growth (we’ll assume ‘bigger’ means more muscle) is determined by a number of factors including…

• Training intensity
• Calorie intake
• Genetics
• Hormonal balance (read steroid usage)
• Protein intake
• Plus many more…

At the end of the day muscle is basically protein and a lack of protein (1g per pound of body weight is the general recommended intake for athletes) will limit muscle growth but it is not the only factor.

5.    Protein is protein is protein (Or All Protein is created equal)

This is another classic myth that struggles to die.  It is outside the scope of this article but it is well known that whey protein has immune boosting properties, casein is harder for the body to break down so is released over a longer period of time, soy protein contains isoflavones which in themselves have specific health benefits for women AND men…and the list goes on.

The one fact you can’t argue is that all protein contains the same calories per gram but this is where the similarities and hopefully this myth end.

6.    You get enough protein from your normal diet

It’s funny how this myth is usually used by those who wouldn’t know the meaning of exercise.  I’m afraid the high carb, low fat, low protein diet of yesteryear is still alive and well in some quarters.

Sure if your a couch potato, are not an athlete or seeking to maximise your training results this could well be the case.  But I’m guessing if you are reading this article that is probably not the case.

This myth is still pedalled by those who like to stick to the guidelines provided in the RDA.  However you must remember that the RDA is what’s recommended for ‘joe average’.

In Dr. Peter Lemon’s study on protein intake (Is increased dietary protein necessary or beneficial for individuals with a physically active life style? Nutr. Rev. 54:S169-175, 1996) he found for endurance and strength training athletes the levels of protein needed were 150%-225% (or 1.2g-1.8g of protein per kg of body mass) that of the RDA. For a 90kg (198lb) individual that is equivalent to about 4-5 chicken breast per day.

How many of you would eat that much protein from food on a daily basis?

7.    Soy Protein reduces testosterone in men should be avoided like the plague!

This myth is probably the most controversial of them all and I’d say that more men would believe this to be true than false.

It is the isoflavones in soy which are believed to have estrogen like properties that causes men to run with fear. Although they have chemical structures similar to estrogen they actually bind to the estrogen receptors preventing the real estrogen from having an effect.

So the isoflavones actually help reduce estrogen activity (water retention, gynecomastia and increased body fat) which should be the goal of any muscle building male.  In fact one study of soy protein consumption caused a reduction of serum DHT (a testosterone derivative) and DHT/testosterone without affecting the level of any other types of testosterone.

Added to that Soy has high amounts of glutamine, arginine and BCAA’s and it’s hard to find a reason not to include soy in your diet.

So there you have it 7 protein myths finally laid to rest and hopefully it has cleared up some confusion for many of you.

Are there any other protein or nutrition myths that you can think of that just won’t go away?

Top 7 Protein Myths Exposed is a post from: Home Gym Fitness Equipment Reviews

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Protein powder has become a huge supplement, and can be extremely beneficial for any bodybuilder, no matter what the goal is. Protein powder provides an easier way for bodybuilders and athletes to get the protein they need to build and maintain muscle.

What protein is the right choice for you? Does price matter? What about taste? HELP, what should I look for?

This article should help you answer all of these questions.

The Many Faces Of Protein Powder

Let’s take a look at the different types of protein powders out there before we get into specifics.

Whey Protein Powder

Whey protein is a protein derived from casein, the protein found in cows milk. This is probably the most popular form of protein powder used throughout the bodybuilding world. Whey protein has the highest biological value of all proteins.

What does this mean? This means that whey is the highest quality protein. They boast a large BCAA (branched chain amino acid) profile, and will highly elevate amino acid levels when taken.

Some wheys include little to no lactose, and can be taken by anyone. They truly are a revolutionary supplement, and should be a staple in your supplement plan.

There are 2 kinds of whey protein, whey concentrates and whey isolates.

Concentrates – are about 80% pure protein. They are cheaper, and may not have as smooth a taste as isolates. People that are lactose intolerant may have a problem with concentrates, and people may have problems with gas. If you have no problems, whey concentrate is still good to take, and in fact contains fragments that are beneficial that are removed from isolates.

Isolates – Isolates are at least about 90% pure protein. They are more expensive, and may have a better taste. WPIs (whey protein isolates) can be made different ways.

Ion-exchanged – this is the standard WPI. Impurities are removed, but so are benificial peptides that are included in WPCs.

Micro-filtered – this is kicked up a notch. The whey is filtered to an isolate, but the peptides that are in concentrates remain in tact.

Hydrolyzed – this is micro-filtered whey kicked up a notch. It goes through another filtration process that breaks it down more and makes it quicker digesting.

Whey protein can be beneficial for any use. Most commonly used times are upon waking, pre-workout, and post-workout.

Casein Powder

Casein is the protein found in milk, and is part whey. Casein is a slower digested protein, and although it won’t rise amino acid levels as high as whey, it will keep the levels elevated much longer than whey. Whey usually keeps levels up for 3-4 hours, while casein does for 7 hours.

The protein forms a type of gel in your stomach, and this allows the slow release over hours. This is what makes casein a great pre-bed protein, it will keep your body anabolic throughout the night.

Milk also has a high biological value. Some people may not be able to consume casein protein powder because of their tolerance to lactose.

Also, don’t underestimate mixing your protein shakes with milk pre and post-workout. You may be thinking “but won’t milk slow down digestion?”. Yes, it will a little, but milk can go where whey can’t.

Milk has great insulin creating capacities, as well as for other growth factors. Milk also creates benefits for IGF-1 that whey does not. So a tip (follow if you wish), mix your protein shakes with milk!

Soy Protein Powder

Soy is a protein that comes from soy beans. Although soy protein does not rank up at the top for biological value, it has become a good substitute for vegetarians. It also helps lower cholesterol and prevent heart related diseases. This is also a great replacement protein for people who are lactose-intolerant.

Soy protein is a choice of protein that can be taken by anybody who wants to reap the health benefits of it, and especially for vegetarians to help increase their protein intake.

Egg Protein Powder

Egg protein is the protein from, well eggs! It provides a way for bodybuilders to get the benefits of high quality egg protein while avoiding the cholesterol and fat found in egg yolks. The biological value of egg protein ranks up close to whey, coming in 2nd.

This makes a great protein for all bodybuilders to use any time of the day.

Meal Replacement Powders (MRP’s)

These powders are a combination of protein and carbohydrates, meant to replace a meal. Most MRPs also have a good amount of vitamins and minerals. MRPs are usually a combination of casein, whey, and egg protein, although they come in all forms – from 100% whey to just casein and egg.

MRPs are great replacements for meals on the run, or just as a smaller calorie meal.

Weight Gainers

Weight gainers are shakes that contain a high amount of calories, in order to help customers gain weight. They usually come in a 2:1 (carb-protein) ratio. Something to look out for with weight gainers is a high sugar content. You don’t want to be getting that much sugar throughout the day, although it may be ok post-workout.

Some companies may try to slide extra fat and bad carbs in to increase the calories, watch out for that.

I personally love my own weight gainer, it tastes great and is a healthy source of calories.

• 2 cups milk
• 2 scoops whey protein
• 0.5 cups oats
• 2 tbsp natural peanut butter
• 1 large banana

Nutritional facts: (estimated, may vary with products)

Calories : 970
Protein : 70g
Carbs : 100g
Fat : 34g (using 2% milk)

Protein Blends

These are protein powders that are made from a various assortment of proteins, usually whey, milk, and egg. They are a great whey to get the benefits out of all of the types of protein out there. The only drawback to these is that they are usually pretty expensive.

Protein Powder – Which Type Is Best For You? is a post from: Home Gym Fitness Equipment Reviews

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Ever hear some of your friends complain that they can’t lose weight, no matter what they try? It’s a common complaint, especially among people that work out but still have terrible diets. Let’s be clear about something guys: you can’t expect to see real results from your training if you’re stuffing your hole with junk!

Not everyone can afford a nutritionist. The good news is it’s not that hard to get yourself on the right path if you know a few basics. So I’ve decided to give you guys a list of the best power foods that you can eat.

1) Protein Powder

Yeah, I know what you’re thinking: it’s only for muscle heads. Not true. Whey protein is a cheap and effective way to get the protein your muscles need after a workout. They can also help suppress appetite, and it takes more energy to burn protein than it does fat or carbs. For maximum results, try having a shake after a workout, or as a late night snack!

2) Almonds

These puppies are loaded with energy. Just a handful can contain as many as 300 calories. After a workout, they can help give you a boost to avoid feeling sluggish, and they contain a lot of good fat your body needs that is crucial for hormone production (especially testosterone). Make sure you get the non salted kind, though.

3) Egg Whites

Bodybuilders often eat egg whites in conjunction with their protein shakes, mainly due to the fact that they contain slow absorbing proteins that will continue to feed the muscles long after their whey shakes do. Most of the time, this product comes in a small milk carton, and has been pasteurized. If that’s the case, feel free to mix it in your shake for maximum effect.

4) Whole Wheat Pasta

Not all carbs are created equal. Some give you a big boost of energy momentarily, and then make you feel slow and sluggish. Not true for whole wheat products. Their carbs take longer to break down, which means that your blood sugar won’t spike up and down. You’ll have more energy, and for longer. Also, the fiber will help your digestion, which is another thing you want to keep in top shape.

5) Fish

Everyone is always telling you about Omega-3, and I bet it’s getting annoying. Well, don’t ignore this essential fat! It helps in the circulation of blood, prevents clots, and generally cleans out your veins of all the bad fats you have been eating. Try and avoid canned fish; most have been heavily processed and lose most of their health benefits.

6) Peanut Butter

This magic little snack is packed with plenty of good protein and fat, and also has a lot of calories. The trick is to avoid the processed stuff. Instead, choose natural peanut butter, often found at health foods stores. You might think by looking at the nutrition labels that there’s no difference between the brand names and natural stuff, but processed sugars and natural sugars are a world apart!

7) Olive Oil

When you cook, the type of oil you use can make the difference between a great meal, and an unhealthy meal. Extra virgin oil contains good fats, as well as vitamin E, which helps keep your cholesterol down.

Spinach

Yeah, you knew that one would come popping in there eventually. Popeye had it right! This great leafy vegetable contains lots of iron (important for proper blood flow) and calcium (which helps repair and keep your bones strong).

Of course, the health benefits can be negated if you drown it in cheese or any creamy sauce. I personally like it as a salad, since I can also enjoy the fiber it provides raw. Those of you who aren’t lettuce fans, try a spinach salad instead. I was pretty anti-salad in my early years until I discovered that spinach was actually pretty great stuff!

9) Beans

You all know the song so I don’t need to repeat it. Beans contain good proteins, help burn fat, and they have fiber which helps digestion. If you don’t mind the gaseous properties, then dig in.

10) Brown Rice

Just like whole wheat pasta, brown rice has slow burning carbs, and this will help keep your insulin levels low. It’s also important to note that spikes in blood sugar are what makes your body store the extra energy as fat.

Conclusion

You might not be a nutrition expert, but with the right kinds of foods, you can help your body get the most out of your workouts. They say “you are what you eat.” Well, just ask anyone you know that eats healthy how they feel. It’s usually the same answer: fantastic!

10 Power Foods To Help Build Muscle And Lose Fat is a post from: Home Gym Fitness Equipment Reviews

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