Question:
Which Type Of Meat Is Lowest In Fat And Calories?

a) Buffalo
b) Turkey
c) Beef
d) Chicken

Answer:
In a 3 ounce serving:

Chicken: 3 grams of fat and 140 calories;
Beef: 8.7 grams of fat and 183 calories;
Turkey: 3 grams of fat and 125 calories;
Buffalo: 1.8 grams of fat and 93 calories.

Buffalo (American Bison) were the primary food
source of the Plains Indians of the American
Midwest. Although the buffalo tastes a little like
beef, it's much more lean, and it's even the
lowest in cholesterol of the four meats.

Nutritional data courtesy Jackson Hole Buffalo Meat Co.


We are happy to announce the New Cybergenics Quick Trim 6 Week
Kit is in and available for immediate shipment.

For Full info on go to: Cybergenics Quick Trim 6 Week Mega-Weight Loss Diet System

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!

Click Here To Sign Up Free

Effective Ab Workout
By John Cleary

Abdominal contraptions seem to be the biggest seller of all the
machines. You've seen them; space-age-looking springs that you
push with your gut, or a rolling device that is supposed to
help make your sits easier. These machines are really not needed.
The only thing that is going to reduce your waistline is honest
hard work. Those machines simplify your workout and make your
effort less effective. If you want to really hit your abs, try
this. Take about three days a week and alternate a group of ab
exercises such as crunches, side crunches, and seated crunches.
No machine necessary.

Let's take a further look at an effective ab workout. To really hit the
abs and slim your waistline you, will need to develop your abs as
well as burn fat. You can have the most developed abs in the world,
but you won't see them if they are buried under a lot of fat. To work
out the abs effectively, you will need to do a combination of ab and
aerobic exercise, at least 3 to 4 days a week. I recommend you do
one-hour workouts split in half: 30 minutes for abs and 30 minutes
for aerobics. The following exercises should be done for three to
four sets of 20 reps each.

Crunches - Works the overall ab area. Lay on the floor with your
knees up. Cross your arms over your body and slowly crunch
your body up.

Side crunches - Works your side oblique muscles. Start out as
you would a crunch, but instead of going straight up, twist your
right arm towards your left knee and vice versa.

Seated crunches - Works your lower abs. Sit on a bench, close to
the edge. Support yourself with your hands. Tilt back a bit and
extend your legs out with a slight bend and slowly pull legs to
chest.

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!

Click Here To Sign Up Free

Food Separation
by Don Lemmon

You have to learn to combine/mix/separate your foods correctly
every meal to get anywhere with yourself. The stomach has no
means by which to separate poorly combined foods. The digestive
processes of protein, carbohydrate and fat food groups is so
different that digestion cannot occur efficiently if the wrong
food groups are in the stomach at the same time. For instance,
the enzymes that act upon carbohydrates are not the ones that
act upon proteins and fats. It isn't a bucket of acid like you
think it is down there. The body wasn't designed to release all
the different fluids needed to breakdown all the different
types of foods at once. Come to respect digestive enzymes and
their limitations. Once you do, as I have witnessed countless
times before, you will achieve that dream body in a fraction
of the time and see not only food allergies almost completely
disappear but health become restored. Why? Because you're
finally allowing yourself to receive nourishment from properly
digested meals and foods.

Improperly mixed foods sit in your digestive tract and spoil.
They go undigested. You receive little or none of the nutrients
you are needing and expecting to get that are in those foods this
way. Not only is that a waste but the spoiling process creates
toxins and other poisons that can make you sick. That is why you
should try not to let more than 2 1/2 hours go between feedings
all day, every day. (Assuming it takes 1/2 hour to finish each meal,
and scheduling meals 3 hours apart.) In case something doesn't get
efficiently digested, then that last meal can be pushed through
your digestive tract by another incoming meal. Think of the food
in your stomach as a clog in a drain. Something must be put on
top of that food to shove it through by applying enough pressure
behind it that moves it down and out your drainage (digestive)
system.

You need to be able to receive your nourishment and that is
unfortunately only possible in bits and pieces that you can handle,
from frequent, properly mixed meals. Properly combine your foods
if for only this one last reason (not just to remain healthy, but)
to live longer and you will watch all of your needs be met at the
same time. Once you determined how to fit all six feedings a day
into your schedule (or at least five), remember to also alternate
between two or three carbohydrate and three protein/fat meals.
Two of your meals are actually snacks, not full meals. Try cottage
cheese, or peanut butter (no sugar added) on celery as a snack or
fruit and yogurt. If you can't do three snacks and have time for
only five feedings, plan either breakfast and lunch OR both snacks
being the carb meals. You should never have two carbohydrate
feedings in a row. That sets off a trigger response for your body
to burn muscle tissue and store fat, where as the opposite, two
fat/protein meals in a row, is optimal and gets you burning fat
instead but there has to be twice the calories in fat there
are from protein.

Sounds good, but it's confusing because you haven't heard this
before? Beats me why not. But what I have taught you thus far
should have explained to most of you why what you do may work and
why what some of you are doing cannot. Then again, I know some are
still panicking because it looks as though I suggest one of those
higher fat diets or something completely off the wall like that.

If you have been mixing proteins, fats and carbohydrates on a
diet, all you have to do to get started is to place the carbs you
eat in meals separate from the proteins and fats. It's pretty
simple really.

For more information on food separation go to Don Lemmon's Know How

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!

Click Here To Sign Up Free

A few excerpts from Obama's Health Care Plan

The below excerpts from the propose Bill pending before Congress—are incredible—and important to read below—it will only take you a moment- and then—please communicate to your US Congressional Representatives & US Senators by email– using the below easy link – and let them know what you think and what you want them to do --

While the Health Care System really needs reform, the current bill is not the right thing to do ---

it is an expensive catastrophe in the making.

please take the time to look at a few of the cited points.

This is Brave, New World stuff --- a not good for your health, your health insurance, or the health of our country, if you conceive freedom of choice and liberty, to be a hallmark of living in the USA.

Let's get it right the first time. Please get in contact with your Congressional representatives and US senators

to let them know how you feel.

http://www.congress.org/congressorg/directory/congdir.tt

Following is a partial analysis of the first 472 pages (of the 1051 pages) of the Health Care Reform Bill. This analysis was done by http://www.familysecuritymatters.org/. I did check out several of the statements made below (by noted page and section in the bill) and found that the ones I checked were accurate. Needless to say, I did not check all of them. If you are interested, below is a link to the actual Bill for your reference.

http://docs.house.gov/edlabor/AAHCA-BillText-071409.pdf

I think it is very important for all of us to be informed. To put it mildly, this is a very diabolical and horrific bill and needs to be stopped in all forms and variations!

More on the health plan... from a quick inventory by familysecuritymatters.org

Pg 22 of the HC Bill mandates the Government will audit books of all employers that self insure.

Pg 30 Sec 123 of HC bill — a Government committee will decide what treatments/benefits a person may receive.

Pg 29 lines 4-16 in the HC bill — YOUR HEALTHCARE WILL BE RATIONED!

Pg 42 of HC Bill — The Health Choices Commissioner will choose your HC Benefits for you.

PG 50 Section 152 in HC bill — HC will be provided to ALL non US citizens, illegal or otherwise.

Pg 58 HC Bill — Government will have real-time access to individual's finances and a National ID Healthcard will be issued!

Pg 59 HC Bill lines 21-24 Government will have direct access to your bank accts for election funds transfer.

PG 65 Sec 164 is a payoff subsidized plan for retirees and their families in Unions & community organizations

Pg 72 Lines 8-14 Government will create an HC Exchange to bring private HC plans under Government control.

PG 91 Lines 4-7 HC Bill — Government mandates linguistic appropriate services. Example — Translation for illegal aliens.

Pg 95 HC Bill Lines 8-18 The Government will use groups, i.e. ACORN & Americorps, to sign up individuals for Government HC plan.

PG 85 Line 7 HC Bill — Specifics of Benefit Levels for Plans. AARP members — your Health care WILL be rationed.

PG 102 Lines 12-18 HC Bill — Medicaid Eligible Individuals will be automatically enrolled in Medicaid. No choice.

pg 124 lines 24-25 HC No company can sue Government on price fixing. No "judicial review" against Government Monopoly.

pg 127 Lines 1-16 HC Bill — Doctors/ AMA — The Government will tell YOU what you can earn.

Pg 145 Line 15-17 An Employer MUST auto enroll employees into public option plan. NO CHOICE.

Pg 126 Lines 22-25 Employers MUST pay for HC for part time employees AND their families.

Pg 170 Lines 1-3 HC Bill Any NONRESIDENT Alien is exempt from individual taxes. (Americans will pay.)

Pg 195 HC Bill -officers & employees of HC Admin (the GOVERNMENT) will have access to ALL Americans' finances and personal records.

PG 203 Line 14-15 HC — "The tax imposed under this section shall not be treated as tax" Yes, it says that.

Pg 239 Line 14-24 HC Bill Government will reduce physician services for Medicaid. Seniors, low income, poor affected.

Pg 241 Line 6-8 HC Bill — Doctors — doesn't matter what specialty — will all be paid the same.

PG 253 Line 10-18 Government sets value of Doctor's time, professional judgment, etc. Literally, value of humans.

PG 265 Sec 1131 Government mandates & controls productivity for private HC industries.

Pg 317 L 13-20 OMG!! PROHIBITION on ownership/investment. Government tells Doctors what/how much they can own.

Pg 317-318 lines 21-25,1-3 PROHIBITION on expansion — Government will mandate hospitals cannot expand.

Pg 354 Sec 1177 — Government will RESTRICT enrollment of Special needs people!

PG 425 Lines 4-12 Government mandates Advance Care Planning Consultations. Think Senior Citizens end of life prodding.

PG 425 Lines 22-25, 426 Lines 1-3 Government provides approved list of end of life resources, guiding you in how to die.

PG 427 Lines 15-24 Government mandates program for orders for end of life. The Government has a say in how your life ends.

PG 429 Lines 10-12 "advanced care consultation" may include an ORDER for end of life plans. AN ORDER from the Government to end a life!

Page 472 Lines 14-17 PAYMENT TO COMMUNITY-BASED ORGANIZATION. 1 monthly payment to a community-based organization. (Like ACORN?)


This bill would drive unemployment, taxes, and the deficit through the stratosphere. It would turn hospitals into the DMV, dramatically reduce our access to healthcare, let bureaucratic slime decide when it's time for us to die, and guarantee that no one in his right mind goes to medical school. As for the damage this would do to individual liberty, well you decide.

Fitness Recipes

Here are a some excellent fitness recipes.

Fitness Bread Recipe

Ingredients for the bread:

1 1/2 Cups Whole Wheat Flour
1 tsp. Baking Soda
1 tsp. Baking Powder
1/2 tsp. Salt
3 Large Ripe Bananas, mashed
3/4 Cup stevia
2 Egg Whites, beaten
1/2 Cup Apple Sauce
1 Tbsp. Light Sour Cream
1/2 Cup Chopped Nuts (Almonds or Walnuts, your preference) chop slightly
more than a 1/2 Cup because you'll need some for the topping.

In a large bowl combine dry ingredients (except stevia), and mix well.
In another bowl combine the bananas, stevia, egg, applesauce, and sour
cream, mix well. Mix dry and wet ingredients slowly. Grease baking pan
with Pam and pour in mixture.

Bake for 35-40 minutes at 375.


Fitness Chili Recipe

1 1/2 lbs lean ground meat (lean ground turkey works well)
1 large diced red bell pepper
5-6 jalapeno peppers diced (or however hot you like)
2 onions diced
2 Tbsp extra virgin olive oil
1 large can crushed tomatoes
1 can of kidney beans or black beans
Half bag frozen corn
2 Tbsp molasses
1 or 2 Tbsp of chili powder
1 or 2 tsp of cumin
1 or 2 Tbsp of crushed garlic
1/2 cup oat bran
1 ripe avocado
1 bag of reduced fat cheddar cheese

Using a large pot, cook meat in olive oil on medium heat. Add all of
the diced vegetables and remaining ingredients (except avocado and
cheese) as you get them ready. Once everything is in the pot, reduce
heat to low and simmer for 45 - 60 minutes.

Top each bowl with freshly diced ripe avocado and sprinkle with
some low-fat cheddar cheese.

For more healthy fitness recipes go to Bodybuilding Cookbook

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!

Click Here To Sign Up Free

Fat Facts

1) Fat is a high calorie food. There are 9 calories in each gram of
fat.

2) Fat contains more than twice the number of calories in protein
or carbohydrates.

3) From a weight loss/calories viewpoint, all fats are equally 'bad.'

4) Low-calorie diets are usually low in fat.

5) If you are trying to lose weight, it is best to reduce your
intake of high-fat, high-calorie foods like butter (80 percent fat),
mayo (75-80 percent fat) and oil (100 per cent fat.)

6) Fast food is generally high in fat and calories.

7) Fat-free foods are not necessarily low in calories. Many fat-free
sweet products are high in sugar and therefore high in calories.

8) From a health viewpoint, not all fats are equally 'bad'.
Monounsaturated f at may contain the same calories as saturated or
hydrogenated fat, but it offers clear health benefits. Even so, the
Food Pyramid Guidelines and official US Dietary guidelines recommend
that all fats should be eaten sparingly.

9) While there is no substitute for proper diet and exercise,
sometimes we are stuck with having to eat on the run and every
now and again we will cheat by eating some great tasting high f at
foods. For such "damage control" take Fat Absorber a product
that naturally blocks absorption of fat in the food you consume.
The blocking action reduces the number of calories available to
the body from the food eat.

For full details go to: Fat Absorber

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!

Click Here To Sign Up Free

Muscle Cramps

A muscle cramp is a sudden forceful uncontrolled contraction of a
muscle. Often causing pain, cramps are most commonly experienced
in the legs.

Cramps usually last less than one minute, but may last longer.

What causes a cramp?

The exact cause of a cramping is not well understood, but here
are some risk factors that are thought to contribute:

· Overexertion and muscle fatigue

· Excess sweating or dehydration which depletes needed minerals.
(Sodium, potassium, calcium, magnesium, and phosphorus).

· Calcification, in which blood gets trapped in a muscle and hardens.

· Wearing high heel shoes or (men usually) shoe lifts

· Age- Leg cramps are more common in adolescents and over 65-ers.

· Some medications have cramping as a possible side effect.

· Claudication - Poor blood supply to leg muscles caused by smoking
and atherosclerosis (hardening of the arteries) can cause a type of
calf pain called claudication. This could be mistaken for cramping.

· A common cause in health clubs is a sudden change in routine such
as a 10% plus increase in activity or new or much harder exercises.

How can cramps be prevented? · Stay Hydrated - It is not exactly
known how dehydration and muscle cramping are related. Drink plenty
of water before, during, and after exercise as well as water before
bedtime.

· Stretch Regularly AFTER Exercising- When working out, a good
post-work out stretching routine will help relax muscles and prevent
cramps. Also make and sure your heart rate is below 105 bps.

· Train Gradually - Gradually build up an exercise program. Sudden
changes in activities can cause cramps.

What is the best way to make a cramp go away?

Usually the most effective steps are:

1. Gently stretch the affected muscle and hold for 20 seconds

2. Firmly, with slow strokes, massage the cramped muscle

3. Warm the muscle (warm towel, bath, or shower)

4. Drink water

When do I need to have cramps evaluated by a doctor?

If cramps become a persistent and recurring problem, see your
doctor.

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!

Click Here To Sign Up Free

Healthy Lemonade Recipes

Lemonade: That Cool Refreshing Drink.

I love lemonade but most recipes are loaded with sugar, so here are my
favorite healthy and natural lemonade recipes that I know you will love
also.

Muscle Beach Lemonade Recipe

1 cup fresh-squeezed lemon juice (about 6 lemons)
1 cup hot water
7 cups cold water
1 cup raw honey

Stir honey into the hot water over low heat until fully blended.

Let cool and add lemon juice and cold water into a 2-quart pitcher. Stir
or shake vigorously.

Slice two of the remaining lemon rind halves into fourths for a total of
eight pieces, then add the rinds to the pitcher. Add ice to the top of
the pitcher and chill.

Serve the lemonade over ice in 12-ounce glass and add a lemon rind slice
to each glass.

Natural Lemonade Juicer Recipe

1/4 lemmon (including skin)
4 apples

Use an electric juicer to juice the 4 apples and the 1/4 lemon.

Pour over crushed ice.

Enjoy!

For more great healthy recipes checkout Bodybuilding Cookbook

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!

Click Here To Sign Up Free

The Truth About Hypnosis for Bodybuilding

Hypnosis does not work!

Not only can you not get the results you desire but you can also get bad results.

There have been instances of many bad things happening to people who have undergone hypnosis. I have heard of people who have become emotionally and mentally unstable and even some that suffered injuries while hypnotized.

For the full story read Bodybuilding and Hypnosis

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!

Click Here To Sign Up Free

Exercising in the Heat

It is very important to remember the potential dangers that come
with exercising in hot conditions. As long as you know the do's and
don'ts of working out in the heat, then you can fully take advantage
of all the fun of summer.

What you should do: Drink plenty of fluids. It's extremely important
to stay hydrated. If you're thirsty then you are already dehydrated;
drink before you feel a need to. Be sure to drink throughout the day
(stick to non- caffeinated beverages, preferably water). Also, drink
15-20 minutes before beginning your workout and every 15 minutes
throughout the exercise.

Eat regularly. The heat can decrease your appetite, but it's important
to eat normally. Try to eat small meals 5-6 times a day. Include
lots of fruits and vegetables. Aside from being nutritious, fruits
also tend to help with hydration.

Wear light, loose fitting clothes that can breathe. Cotton is always
a good choice. If your outdoor activity produces a lot of perspiration,
consider clothing that is designed to wick the sweat away.

Wear sunscreen. Even if you exercise early in the morning or late in
the evening, if the sun can reach you then you can get burned. Not
only is a sunburn bad on the skin and potentially dangerous but it
also hinders your bodies ability to stay cool.

Use common sense and don't attempt strenuous activities that your
body is not accustomed to. Stick to exercises that you are
very familiar and comfortable with.

Check the weather forecast. It's best not to participate in intense
outdoor exercise sessions when the heat index registers in the
dangerous zone.

What you should not do: Don't try to diet by sweating. Excessive
perspiration is not the key to permanent weight loss. Any decrease
in the scale would simply be a result of water loss, not fat
reduction.

Don't adapt the "no pain, no gain" motto. Ignoring your body's signals
could be dangerous. Heat-related illnesses come with warning signs.
Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because
your body is surrounded by water does not mean that you are
well-hydrated. As with any land exercises, you need to regularly
replenish lost fluids when in the pool.

Avoid physical activity during the hottest part of the day, which
usually is between 10 a.m. and 3 p.m. If you want (or need) to be
working in very hot temperatures, don't do it until you become
acclimated.

Try to spend only a few minutes a day in the hot conditions for
the first couple of weeks and then add time gradually each day.

Avoid extreme changes in temperature. Don't hop from being
extremely hot and sweating excessively right into an ice cold,
air-conditioned environment. Try to cool your body down slightly
before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following
the above tips will help you stay cool and safe during the dog
days of summer. So, don't spend the season cooped up, get out
there and have some fun!

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!

Click Here To Sign Up Free

Hi, Guys,

Dame Judi Dench narrates a fantastic video entitled "The Last Days of Health Freedom," that gives a comprehensive look at the very real possibility that our freedom to take nutritional supplements as we choose may be not only taken away from us, but denied under threat of imprisonment. Right now in France, a woman is on trial for selling Vitamin C in 500 mg. tablets!

Here's the website address of the video:
http://www.therealfoodchannel.com/page/24.html

WHAT TO DO? First, go to this site and look and listen. Then if you want to contribute to the only lobbying group on our side that I'm aware of, go to http://www.AmericanWellnessCoalition.com
They have an excellent free newsletter that will keep you updated on the war being fought against corporate takeover in this area, and you can even contribute to help them stay afloat so they can fight for us. I have the latest one and will forward it to anyone who asks.

This short letter from BrasscheckTV says it well:

"It's not enough that they pollute with
real toxins including dangerous
substances like mercury...

"It's not enough that they push
food that's not only non-nutritious
but also injurious to health...

"It's not enough they they approve
drugs that not only don't work, but
also create dangerous, side effects...

"They (the medical-industrial-food
complex) also wants to take away
your ability to opt out of their
madness."

They will succeed unless we become much more active against them.
What say, guys? Write your Congressmen and your Senators. We
can prevail against this enslavement if we act NOW.

Chocolate Banana Protein Bars

1 1/4 cup raw bananas
1 tsp ground cinnamon
2 Tbsp unsweetened cocoa powder
3 large egg whites
4 oz non fat milk
2 cups 100% whole grain old fashioned oatmeal
1/3 cup Stevia
1 Tbsp Udo's choice oil blend
1/2 cup Designer Whey Chocolate flavor (or equivalent brand)

In a large mixing bowl, mix all ingredients. Preheat oven to
300 degrees. Pour mixture into a non-stick cake pan, and bake
for 25 minutes or until firm. Allow to cool slightly, then cut
to size. This recipe will make 8 small bars or 4 larger ones.
Remember that if you make 4 servings, nutritional information
will be doubled.

Calories: 188
Protein: 11.05 g
Carbs: 27.94 g
Fat: 4.56 g

For more great recipes go to Bodybuilding Cookbook

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!

Click Here To Sign Up Free

How To Calculate Your Daily Calories

Here's a simple formula you can use to estimate your total caloric
needs for the day*

Change your weight in pounds to kilograms: Divide your weight by 2.2.

Your basal metabolic rate is approximately one calorie a kilogram
an hour. Multiply your weight in kilograms by the 24 hours in a day.
This is the number of calories you burn just being alive each day.

Now factor in activity: Multiply your calories needed a day (from #2
above) by the following factors, depending on your activity level:

Light activity: multiply #2 by 1.3
Moderate: multiply #2 by 1.4
Heavy: multiply #2 by 1.5

If you sit at a desk for your job, and workout 30 minutes a day, this is
considered light activity. If your job involves more motion, and you
are active in addition to your workout (you take stairs, walk to work, do
a lot of housework, etc.), this is considered moderate activity.
Construction work, athletic activity, etc. is considered heavy activity.
Most Americans are in the "light activity" level.

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!

Click Here To Sign Up Free

How Children Feel on Psychiatric Medication

Low Carb Meal Idea

By Mark Giardini

I know for many of you who are on a high protein, low carb diet, that
meals tend to get boring. The same old meal of tuna, chicken breast
etc gets pretty bland.

Here's another idea I have.

Scrambled egg whites, with ham and tomato.

* 1/2 liter of frozen egg whites (thawed).

* 500g shaved adelphi ham.

* 1-2 medium tomatoes.

* low fat cottage cheese or low fat cheese (optional).

1. get your wok and heat it up. Add the egg white, ham, tomatoes
and cottage cheese or low fat cheese if you want.

2. stir, and continue to stir / blend until the mixture solidifies -
about 6-7 minutes, depending how runny / firm you want it.

I usually eat 1/2 what I just cooked for lunch and half in the
afternoon. In total there is about 80-90g in the total meal, so
you are looking at 40-45 g per serve.

Sometimes instead of ham and tomatoes I add corn, broad
beans, peas.

Sure beats tuna in spring water every day!

For more great recipes check out the Bodybuilders Cookbook

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!

Click Here To Sign Up Free

Circuit Weight Training Workout

It is said that Cardio makes you lose muscle, sad as it is, it
is true and scientifically proven, what happens is that muscle
proteins are broken down and used for energy during aerobic
exercise, but the thing is that you are constantly breaking down
and re-building muscle tissue as you do your cardio workout, this
process is called "protein turnover" what's going on is that your
body is constantly alternating back and forth among anabolic
(building) and catabolic (breaking down) cycles. Reducing the
catabolic side just enough so that you stay on the anabolic side
will help you to gain muscle or at least will help you maintain
muscle.

But if you'd like to do cardio but you'd also like to build your
muscles or maintain them at least as they are I recommend Circuit
Training, because this is sort of aerobic weight training. And
since you use weights, although lighter weights, muscle is not
lost, sometimes some muscle is gained. So remember if you'd like
to do cardio but not lose muscle or gain a bit of muscle, do a
circuit training workout program.

A Sample Circuit Training Workout

1. Bench press
2. Squats (or leg press)
3. Seated rowing
4. Hamstring curls
5. Lat pull downs
6. Calf raises
7. Triceps extensions
8. Barbell curls
9. Ab Crunches

Move quickly from one exercise to the next, so as to maintain
your target heart rate. Begin by going through the complete
circuit (all 9 exercises) twice. You can build up to four times
as you improve.

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!

Click Here To Sign Up Free

Got Milk?

Cycling champion Kristin Armstrong was recently asked the secret to
her success (she won a gold medal in the recent Olympics in China.
Her answer? She told Idaho Health that it was "chocolate milk."
Why? She revealed "I use chocolate milk as my recovery drink after
races and workouts. The carbohydrates fuel my muscles after
exercise. The protein reduces muscle breakdown and stimulates
growth. And milk’s natural electrolytes help restore fluid balance."
Is Kristin correct? And how does it pertain to hard gainers? Kristin
is right on target. The latest research indicates that milk is the
best post workout recovery choice. In spite of what Gatorade says,
milk is a far better post workout drink. Unfortunately Gatorade
lacks protein. Studies have shown that the availability of free
amino acids immediately after exercise increased muscle anabolism by
increasing protein synthesis and decreasing protein breakdown. It
turns out that protein is a vital recovery factor, and if you neglect
this factor you miss out on the full prospect that your exercise
session can provide.

Protein intake appears to be particularly important in exercises
which result in muscle damage, such as repetitive power workouts
to exhaustion and eccentric exercise (producing force during muscle
lengthening - as noted in the Training & Conditioning Journal).

In addition to getting protein, getting the right type of protein
is also enhances the recovery effort further. The right type of
amino acid intake for recovery includes a lot of leucine. Donald
Layman, University of Illinois nutrition professor, points out that
taking the amino acid leucine right after a workout can shorten the
downtime your body needs between workouts. Layman’s studies
demonstrated that when leucine was ingested within 15 minutes of
the completion of a workout, the leucine appeared to quick-start
the protein rebuilding process - exhibiting that muscles can
recover more quickly, and that the body can be better prepared for
the next round of hard core training. Guess what contains a lot
of leucine? Milk.

A study at Virginia Tech University found that circulating amino
acids rose for those who took milk after exercise (specifically
resistance training-weight lifting exercise) and decreased for
those in the carbo only and placebo groups. Sorry again, Gatorade!

The final factor in favor of milk as the perfect post workout
choice is the fact that it is liquid. Liquid gets put to work
quicker than solid food, and this gives it the edge on other
forms of protein such as steak, eggs, etc, for the quickest
action to start muscle recovery.

Milk is a simple but super effective post workout recovery aid.
Try some the next time you workout – within 15 minutes of the
completion of the routine.

Author bio

Dwayne Hines II is the Editor-at-Large for OnFitness magazine and
has written for a variety of national magazines, including Ironman,
MuscleMag, BlackBelt and Men’s Workout. He has acted as a
bodybuilding contest judge, is a certified personal trainer with
the National Strength and Conditioning Association and has
several bodybuilding and fitness books selling in major
bookstores such as Barnes and Noble.

Dwayne Hines II has just released "The Growth Zone"

Most People Fail To Work 50% of Their Muscle Tissue!

Did you know that even bodybuilders neglect half the
muscle tissue in the body?

It doesn’t take rocket science to build bigger muscles.
However, it does take a certain knowledge and application
of that knowledge in the gym and in your diet.

And the Truth is, the Sooner You Act, the Sooner Your
Muscles Start Growing!

Checkout "The Growth Zone" at Fast Muscle Growth

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!

Click Here To Sign Up Free

Hardgainer Tips To Building Mass
By Jeff Anderson The "Muscle Nerd"

Are you a "hardgainer"?

You know...someone who is reeeeeally skinny and has a hard time
putting on muscle mass?

Well, one of the big problems hardgainers have is that the
don't have a hormone system that processes the "testosterone
chain" as efficiently as other guys.

Stinks, doesn't it?!

But here's a little trick you can try that is sure to kickstart
some new gains...

How To Boost Testosterone For More Muscle Mass...

Ok, here's what you do...

For one week, before each of your workouts (no matter which body
part you're targeting)...

...do 3 Sets of high volume Squats

I know, I know...you hate doing squats period, right?

But especially for scrawny hardgainers, squats are the "King"
of all mass building exercises because they use more total
muscle fibers than any other exercise.

You should also know that squats promote growth throughout the
whole body, not just the legs.

How? The squat involves multiple muscles, in fact it has been
estimated that there are up to 200 muscles involved in the squat.
Muscle building hormones are released during and after a Squat
workout in response to the physiological stress.

By starting your workout with 3 sets of squats (shoot for high
reps...like 15-20), you jumpstart your endocrine system to kick
up the production of anabolic hormones like test0sterone.

Plus...using a higher volume rather than lower, you also stimulate
the release of more human growth hormone that stimulates muscle
growth.

Do this 3 times a week and then move on to the rest of your
workout (such as your chest, shoulders, etc.)

The flood of healthy, mass-building hormones will benefit your
entire body and slather your scrawny frame with layers of
muscle in no time!

Editors note:

Want more Killer Hardgainer Tips?

Check out "Hardgainer Project X"

Hardgainer Project X

It's jam packed with great tips just for skinny "ectomorphs".

You'll find 3 more Advanced Training Tips designed
especially for guys who have a hard time building muscle.

For example, you'll discover:

1.) Your Body's 2 Most Anabolic Hormones, And A Crazy "Tag Team"
Technique To Trigger An Explosive Surge Of Thick New Muscle!

2.) The Hardgainer Workout Training Technique That Targets 373%
More Muscle Fibers!

3.) The $.08 "Miracle Supplement" That Literally Doubles
Muscle-Protein Uptake For Crazy New Mass Gains!

This is Not the same old "do compound exercises and eat a ton of
food" programs!

Jeff has literally dissected the "7 Hardgainer Genetic Limitations"
and devised a way to blast each one of them into submission.

Jeff said that this program was Custom Built for the Serious
"hardgainer" ectomorph.

In fact, the more challenged a person is with building muscle, the
Better they responded to the training!

You'll see what I mean when you see the 6 "human lab rats" Jeff
experimented on.

Go check out their "before & after" photos at...

Hardgainer Project X

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!

Click Here To Sign Up Free

Hardgainer Tips To Building Mass
By Jeff Anderson The "Muscle Nerd"

Are you a "hardgainer"?

You know...someone who is reeeeeally skinny and has a hard time
putting on muscle mass?

Well, one of the big problems hardgainers have is that the
don't have a hormone system that processes the "testosterone
chain" as efficiently as other guys.

Stinks, doesn't it?!

But here's a little trick you can try that is sure to kickstart
some new gains...

How To Boost Testosterone For More Muscle Mass...

Ok, here's what you do...

For one week, before each of your workouts (no matter which body
part you're targeting)...

...do 3 Sets of high volume Squats

I know, I know...you hate doing squats period, right?

But especially for scrawny hardgainers, squats are the "King"
of all mass building exercises because they use more total
muscle fibers than any other exercise.

You should also know that squats promote growth throughout the
whole body, not just the legs.

How? The squat involves multiple muscles, in fact it has been
estimated that there are up to 200 muscles involved in the squat.
Muscle building hormones are released during and after a Squat
workout in response to the physiological stress.

By starting your workout with 3 sets of squats (shoot for high
reps...like 15-20), you jumpstart your endocrine system to kick
up the production of anabolic hormones like test0sterone.

Plus...using a higher volume rather than lower, you also stimulate
the release of more human growth hormone that stimulates muscle
growth.

Do this 3 times a week and then move on to the rest of your
workout (such as your chest, shoulders, etc.)

The flood of healthy, mass-building hormones will benefit your
entire body and slather your scrawny frame with layers of
muscle in no time!

Editors note:

Want more Killer Hardgainer Tips?

Check out "Hardgainer Project X"

Hardgainer Project X

It's jam packed with great tips just for skinny "ectomorphs".

You'll find 3 more Advanced Training Tips designed
especially for guys who have a hard time building muscle.

For example, you'll discover:

1.) Your Body's 2 Most Anabolic Hormones, And A Crazy "Tag Team"
Technique To Trigger An Explosive Surge Of Thick New Muscle!

2.) The Hardgainer Workout Training Technique That Targets 373%
More Muscle Fibers!

3.) The $.08 "Miracle Supplement" That Literally Doubles
Muscle-Protein Uptake For Crazy New Mass Gains!

This is Not the same old "do compound exercises and eat a ton of
food" programs!

Jeff has literally dissected the "7 Hardgainer Genetic Limitations"
and devised a way to blast each one of them into submission.

Jeff said that this program was Custom Built for the Serious
"hardgainer" ectomorph.

In fact, the more challenged a person is with building muscle, the
Better they responded to the training!

You'll see what I mean when you see the 6 "human lab rats" Jeff
experimented on.

Go check out their "before & after" photos at...

Hardgainer Project X

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!

Click Here To Sign Up Free

Progressive Overload Training
by Donnie Whetstone of 3PD Fitness Inc.

When we think of the various training principles out there, most
of us tend to feel these principles are reserved for the elite.
That may be true in a few cases, but most training principles can
be scaled down to accommodate the novice who knows little or
nothing about training. Progressive Overload is one of these
principles. Progressive Overload is one of the most basic and
versatile training principles around. I've used it at one point in
every stage of my twenty plus years of training. As a personal
trainer, It's the first principle my clients encounter.

To understand how it works first we must know the effects of loads
on our muscles. Take the biceps for example. Lets say we will do
a volume of three sets of ten reps with a barbell curl. The load
we will use will be challenging but manageable. For the average
person this is moderate poundage. After a few sessions we notice
the same volume and load has lost it's challenge. Why? Because
our biceps has adapted to our initial volume and load. In other
words, we've progressed.

At this point we've come to a fork in the road. Our choice is
simple, progressive training or maintenance training. There is no
right or wrong because we knowingly make our choice. If we want to
continue to progress we simply increase our load, or make again
moderate what has now become light. If we want to maintain, we
simply stay with our initial load. Either one is fine. This
scenario applies to the other muscle groups as well.

There are people I encounter in gyms that are clearly in maintenance
that acknowledge this is what they've chosen......beautiful! There
are also people I encounter in the same situation that complain how
their gains have become stagnant when just a simple increase in their
loads will solve their problem.

The catch to overloading is knowing when to overload and by how much.
Especially since it's based more on perception than an actual time
table and that all muscles don't progress uniformly. The easiest way
I found is using a set point system. For the average person that set
point is most often moderate poundage. Let's say we're going to find
the moderate set point for the barbell curl at three sets of ten reps.
We'll start by doing a set of ten reps with a load that we're sure we
can handle and at the end of the set ask ourselves this question.
"Is it light , moderate, or heavy?" Of course we don't want
light poundage because light poundages usually doesn't trigger an
adaptive response from our muscles. We don't want heavy poundage
primarily because of the injury risk, especially if were just starting
out. Moderate poundage offers an adaptive response without the risk of
injury. At this point we will make our necessary adjustments by either
adding, reducing or maintaining poundage.

As we continue with the remaining two sets, the load will become more
challenging, with the third set being quite a challenge. We've now
reached our moderate set point with this exercise. This is not a
complicated process but it can be rather tedious. In the long run,
this process can pay big dividends in gains.

Adaptive responses vary from person to person and muscle group to
muscle group. One person may start increasing loads, or jumping as I
call it, almost immediately where as another person may take much
longer. Jumps in the chest and back may come much quicker than in the
deltoids and biceps. The important thing is that the loads remain
challenging but manageable regardless of the jump interval. If our
initial target loads or moderate set point are where they're suppose
to be then our jumps will be in small increments, usually between five
and ten pounds depending on the muscle group. If a load of forty
pounds for three sets of ten has lost it's challenge on the barbell
curl, then jump to forty five pounds. A load for the leg press, since
were dealing with stronger muscles, may require a ten pound increase.
Overloading isn't reserved just for loads. A muscle can be overloaded
with volume as well. Take that forty pound barbell curl we were talking
about and instead of ten reps per set increase it to twelve reps per
set and the challenge returns. The same applies for additional sets. I
find these two approaches rather effective after a few increases in our
initial loads. This simple yet versatile training principle has made a
difference in the training progress of myself and many a client. It
has proven and will continue to be, in my eyes, one of best
training principles around.

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!

Click Here To Sign Up Free