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Tuesday, September 29, 2009




Oatmeal Pancakes Recipe

These pancakes are high protein! With any oatmeal pancakes, use
regular or quick oats. Avoid using instant oatmeal.

In blender, mix 6 egg whites, 1 cup oats and 1 banana
(or berries). Blend approximately three minutes, or until
batter is smooth.

Preheat griddle to high heat. Ladle one scoop of batter onto
the grill. When bubbles appear on top, flip over to other side
for one minute.

Calories: 528
Fat: 5.8 g
Carbs: 84.4 g
Protein: 35.6 g

Here is another version of bodybuilding oatmeal pancakes you
may want to try:

1/2 Banana
1/4 Cup Oatmeal
2 egg whites
2 oz. Applesauce (natural, unsweetened)
1 whole egg
1 Tbsp Almond butter (optional)
Cinnamon (optional)

In blender or mixing bowl, mix all ingredients until batter
is of a smooth consistency. Cook in pan or on griddle, until
bubbles form on top. Flip to other side and cook additional
minute. This makes about 3 small pancakes.

Calories: 508
Fat: 16.4 g
Carbs: 47.8 g
Protein: 44.5 g

For more great recipes checkout the Bodybuilding Cookbook


Also see out new article on the Best Chest Exercises For Bodybuilding


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Tuesday, September 22, 2009



Carbohydrates and Fitness
By Dwayne Hines II author of "The Growth Zone" for
full details visit Fast Muscle Growth


Football star David Garrard recently lost 20 pounds in a short
period of time. In an article for Sporting News, he said he
basically cut out all carbs for three weeks to achieve the
weight loss.

Are these types of extreme diets a good way to go?

Yes and no.

Yes, you can achieve some weight loss in the short term. However...

Read the rest of thise article at Carbohydrates and Fitness


Have A Great Leg Workout

To get the best results from your leg workout, train legs on their
own day of the week. When training your legs, you're basically
working half your body in one session.

Training your leg muscles doesn't only work your lower half; it
actually works your entire body, increases your heartbeat and gets
your blood flowing to help burn fat and work your cardiovascular
system. If you're working out hard enough, you won't have any
energy left to train any other body parts anyway.

The squat is the mother of all leg exercises. If you were to do
only one leg exercise, it should be the squat, since it works
your entire body. The regular squat is a great exercise in order
to build your legs and your overall fitness level.

Thigh Exercises
Squats or Leg Press - 4 sets x 12,10,8,6 reps
Leg Extension - 3 sets x 10,8,6 reps

Hamstring Exercises
Lying Leg Curls - 3 sets x 12,10,8 reps
Stiff Leg Deadlifts - 3 sets x 12,10,8 reps

Calf Exercises
Standing Calf Raise - 3 sets x 12,12,12 reps
Seated Calf Raise - 3 sets x 12,12,12 reps


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Fitness and Health Tips Newsletter, and you will be automatically entered
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Wednesday, September 16, 2009



Don't Let Your Supplements Become Illegal

As you may know the US government is trying to pass a law, HR2749,
which is about imposing totalitarian control on the food supply
(such as mandating GMO-food) and restricting anything natural or
healthy, such as access to supplements or even any natural food.
Our health and very lives and the lives of our children depend on
this being stopped. This is not an exaggeration. Our food supply
will be placed in the hands of large factory farms and
conglomerates like Monsanto who's only objective is profit.

This is nothing short of a full out assault on independent and
family owned agricultural producers to end competition to corporate
producers. Within the verbiage is language that would once and for
all codify Codex Alimentarius into U.S. law. This will restrict
access to all supplements currently available over-the-counter. In
Europe, CODEX has restricted the availability of such OTC products
as Glucosamine and Selenium and now people are required to obtain a
prescription to obtain these supplements. In fact, Vitamin C will
no longer be available in anything larger than a 60 Mg tablet under
CODEX!

Every American needs to know about this, and how they can help
create real change. Email your friends, family, coworkers...
everyone. Tell them their 's and the health and lives of their
children are at stake.

I have established a simple and effective way to let your opinion
be known. Emails and snail mail don't work because emails can be
deleted and snail mail is shredded. BUT a fax must be read,
cataloged, filed and saved FOR YEARS! I have set up a way for you
to fax your State Representative in sixty seconds or less.
Everything you need is on one page. You can locate your
Representative and his or her fax number. I have had political
activist Marti Oakley write a form letter so you can simply copy
it and add your personal information. And You Can Fax The Message
Right For Free!

Please take one minute out of your day and go to http://www.superhumanradio.com/core/2749.htm
and send a fax to your State Representative telling them that you
do not want HR2749 to be voted in as Law. And copy and paste this
and pass it to everyone you know. We must do this now before our
God given rights to healthy natural food and supplements are
sold to the large corporate monsters who put their profit
far above our health and longevity.



Bodybuilding Rest Between Sets

Early bodybuilders workout weren't much differant than the workouts of
competitive weightlifters. They world lift heavy and rest a long time
between sets.

Recent studies show low rep, heavy lifting with five minutes rest
between sets produce...

For the rest of this article go to
Bodybuilding Rest Between Sets


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Fitness and Health Tips Newsletter, and you will be automatically entered
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Thursday, September 10, 2009



Health News

Psychiatric drug side effects database & search engine

Every year, thousands of reports of side effects to psychiatric
d rugs are reported to the U.S. FDA. These are all encoded and
unavailable to the public...until now. See CCHR's psychiatric
d rug side effects search engine and look up any type of
psychiatric d rug -- see what doctors, consumers, pharmacists
have reported to the US FDA (both individual reports and
summaries.) Psychiatric Drug
Side Effects Search Engine




Protein, Carbohydrates and Fat

Protein - This is the major source of building material for
everything from blood and muscle to skin, hair, nails and
internal organs. Protein helps control metabolism and
regulates water balance. It also is extremely useful in
maintaining muscle tone and muscle mass.

1 gram of protein = 4 calories.

Carbohydrates - These are sugars and starches and are the
main source of energy for all muscle and body functions.
Carbohydrates, or "carbs", are converted by the body to a
simple sugar called glucose. Whatever glucose is not used
as energy is converted to glycogen and stored in the
muscles and liver, or converted to fat and stored throughout
the body for later use.

1 gram of carbs = 4 calories.

Fats - Known as lipids, these are the most densely caloric
source of energy in the diet. Fats are difficult to digest
and are mostly stored throughout the body rather than used
immediately as energy. Recommended foods are typically
low in fat.

1 gram of fat = 9 calories



Bodybuilding Rep Range

It used to be thought that: Less that 5 reps build strength, but not
muscle size, 6-8 are reps for size, 10-12 reps are for shape, and 20
or more reps are for definition.

People beginning in bodybuilding, generally do best using an 8-12 rep
range. As they get more experience most will try...

For the rest of this article go to
Bodybuilding Rep Range


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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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Tuesday, September 01, 2009



Overcoming Emotional Eating

Know your triggers. You have to know which moods send you to
the cookie jar before you can do anything about it. Once you
know your triggers, have a list of alternate things to do when
the mood strikes. "When I get tired or discouraged, I get an
'I don't care attitude,'" says Rebecca. For those times,
taking a walk or reading can help.

Quiz yourself. Determine if you're really hungry or eating for
other reasons. "I'll ask myself 'Do you really need this, or
is it something else, like boredom?' About 80% of the time
it's not hunger," says Geren.

Call a friend. Talking about what's bothering you can keep you
from eating. "I had to be willing to call my support people at
9 o'clock on a Friday night," says Barbara, 46, who's kept off
46 p ounds for more than 15 years.

Challenge the power of food. Ice cream is a poor companion if
you're lonely. "If I eat the whole bag of chocolate chip
cookies, am I going to be any happier? Probably not," says
Wilson.

Take an emotional inventory. Ask yourself: "What do you feel?
anger? resent? fear? regret? What are you upset about?" Then
deal with it, says Barbara. Talk to the person involved, talk
to others, or write a letter -- even if you don't send it.

Editors note: For more information on overcoming unwanted and
negative emotions read the book Dianetics.

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

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