Latest Article :

Welcome to Bodybuilding World!

Welcome to WorldBodybuilding.net the Internets premier online bodybuilding and supplement store.

With no prescription needed and supplements always on demand, we are the voice and heart of professional bodybuilding. Since 2001 WorldBodybuilding.net has been North America’s source for never seen before powerful anabolic products, legal steroids and breaking news. We offer cutting edge formulas both in powder and pill form. We also offer the ability to mix and match to meet your specific needs.

Our legal steroids are designed to help gain muscle without the added fat deposits. Each legal supplement has a precise blend of complex ingredients that are GUARANTEED to help you achieve your goals. We said “guaranteed” or your money back.

Our Guarantee to you the customer:

With each and every legal steroid order, comes a written guarantee offering a 100% money back guarantee (minus shipping). This is how we will help you achieve your bodybuilding goals. How many bodybuilding supplement companies offer this?

In addition to a industry leading result based money back guarantee. Each anabolic supplement ordered from our company also includes a drug test guarantee. As we at WorldBodybuilding.net understand that failing a drug test can be overwhelming. We also understand that it can effect government workers, employment, cause emotional distress, even your family and income, not to mention the humiliation.

All products on this website are guaranteed to pass anabolic drug tests; Guaranteed.


dianabol for sale
Dianabol

Dianabol made by Gen-Shi Labs, Japan.

buy testosterone
Testosterone

These include Enanthate, Propionate, Cypionate and more.

order sustanon
Sustanon

Sustanon made by Dragon Pharma, Europe.

buy clenbuterol online
Clenbuterol

Clenbuterol made by Balkan Pharmaceuticals, Europe.

Recent Bodybuilding Articles
Showing posts with label Diet. Show all posts
Showing posts with label Diet. Show all posts

Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

buy steroids jakarta

Consider The Swallowing: Raw Eggs

raw eggs
Eggs.

Eating eggs is like doing cardio: there are hundreds of ways to do it, none is good, yet some people seem to love it.

Eggs are packed with the most bio-available source of protein. According to research, egg yolks alone would resolve most common nutrient deficiencies.

They are easy to digest and are a great source of cholesterol, of which raw eggs are believed to contain the most. This is essential because cholesterol provides important building blocks for testosterone.

Thus eating raw eggs is one of the most direct ways of increasing testosterone and ultimately enhancing the libido. Start eating 2-3 eggs a day and your woman / man / ??? will thank you.

Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone”.

Diet Is A Minor Contributor


One recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought. Before you think you’re going to clog up your arteries, don’t get too concerned. You’ve probably been conditioned to believe that anything that raises LDL cholesterol (so-called “bad” cholesterol) should be avoided. But most people don’t realize that actually 80% to 90% of your cholesterol is made by your liver, and not from the foods you eat. The cholesterol in eggs is not as harmful, and is therefore safe for consumption for most people.

“A recent review of the scientific literature published in Current Opinion in Clinical Nutrition and Metabolic Care clearly indicates that egg consumption has no discernible impact on blood cholesterol levels in 70% of the population. In the other 30% of the population (termed “hyperresponders”), eggs do increase both circulating LDL and HDL cholesterol.”

Do not believe what you have heard about cholesterol, it is a vital part of our diets and every cell in your body needs cholesterol; it is especially important in the creation of testosterone. Egg consumption may decrease LDL particle concentration, which is the most significant risk factor for heart disease. There’s no reason to limit your consumption of eggs to three to four per week, as recommended by “heart-healthy” nutritional guidelines.

What’s Inside


Eggs are one of the most nutrient-dense foods available. One egg provides 13 essential nutrients, all in the yolk (the yolk is far higher in nutrients than the white; common sense). They are an excellent source of B vitamins, which are needed for vital functions in the body like fat breakdown and muscle contraction among others. Eggs also provide good quantities of vitamin A, essential for normal growth and development. In women, vitamin A keeps the tissues that line all of the internal and external surfaces of the body, specifically the vagina and uterus, healthy. They’re also packed with riboflavin, folate, vitamin D which promotes mineral absorption and good bone health, vitamin E which is a powerful antioxidant, iron, phosphorus essential for healthy bones and teeth. Eggs are also rich in iodine which is important for thyroid hormones and they’re also loaded with plenty of the testosterone-boosting mineral zinc.

Pound 4 Pound Champion


rocky raw eggs

“Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits.”

The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including beef.

Do I Have To Eat The Yolk?


Yes. The yolk is way more important than the white. Give the whites to your doggy or blast them through your face and come up with a face mask recipe if you want but the yolks are what will improve the quality of your testosterone. They contain the elements that you need to create powerful hormones and strong cell walls.

It’s important, however, to make sure that you buy organic, pasture-raised eggs. Studies show that commercially-raised eggs are up to 19 times higher in pro-inflammatory omega-6 fatty acids. Unfortunately, almost all eggs sold in supermarkets – even the organic eggs sold at chains such as Whole Foods and Wild Oats – are not truly pasture-raised.

Down With The Sickness


Eating raw eggs does carry a risk. Some people can experience salmonella poisoning from eating them, but getting salmonella from a raw egg is absolute bad luck. There is less than a 1 in 30,000 chance of contracting it. That means there are more chances of you dying in a car crash (1 in 5,000) on your way to the gym than contracting it and for most healthy adults salmonella wouldn’t be a big problem. It’s effects can be quite bad for certain populations such as people with compromised immune systems, the elderly and children. But not for you, you are strong.

The other day I was reading a post in some blog of a mom bragging about how she fed her newborn baby for the first time with raw eggs. You never go full retard.

There is like a whole egg conspiracy community online. And it’s not called science. They show that eggs contain high amounts of arachidonic acid which increases inflammation throughout the body. Inflammation is a cause of heart disease, cancer, erectile dysfunction, Alzheimers, arthritis and on and on. Their point is that while it’s true that egg yolks don’t raise cholesterol that much, the small boost in cholesterol coupled with the big boost in inflammation may be dangerous. Some will go as further as saying that eating egg yolks is as bad for you as smoking because inflammation increases carotid artery thickness, which is definitely associated with increased risk of plaque formation and heart disease.

What they don’t mention is that exercise can virtually reverse this process. So if you are a healthy individual this isn’t a problem (study). In addition you should make sure you get plenty of omega-3′s for further protection. Those dangers are more likely to affect people with previous medical conditions. For me, the benefits outweigh the downsides and I will keep eating eggs; even though I don’t like them, raw or not. As you may know, this isn’t something new in the bodybuilding scene, many top bodybuilders from the 70s swore by them. Vince Gironda was the biggest proponent of raw egg consumption, the bodybuilders he trained would eat up to 36 raw eggs a day and they had the aesthetics to back it up.

99 Problems But Cooking An Egg Ain’t One?

Verdict: Raw eggs seem to be the perfect crime. Fast, easy, and gross. The truth is eggs are like nature’s amino acid and multivitamin blend but eating them raw isn’t really necessary. Many people do it because they think they will reduce the protein’s quality by cooking them, but this is only partially true. According to this study (from 1998), cooking them actually increases protein quality and your ability to absorbe it up to an approx. of 91% biological value vs raw eggs’ 51% biological value.

“There is a study by some Belgian gastrointestinal physiologists on eggs. And what they discovered was that when you cook your eggs, then almost all of the protein is digested. So it’s digested to the point of about 94 percent, whereas if it is eaten raw, then only 55 to 64 percent of it is digested and the rest is lost.”

The truth is some nutrients are affected by heat while others are not. I consume mine both ways. Ideally, the yolks should be consumed raw as the heat will damage many of it’s nutrients and contribute to the negative effects mentioned earlier. You also can buy pasteurized eggs that are heated enough to kill the bacteria but not to cook the egg, greatly reducing the risk of salmonella contamination. If you want to take further safety measures, beware of “sick” eggs that have an abnormal greenish color once cracked open. The best eggs you can buy are directly from local farmers where healthy chickens are given the freedom to roam in open pastures or gardens where they can naturally eat all the grass, seeds, bugs, worms, grubs and veggies.

These eggs will have a better taste and higher vitamins & antioxidants levels. Factory-farmed chicken eggs are unhealthy, they’re fed only processed grain feed and don’t even get to see the sun’s light.

Look for firm, golden orange, rounded eggs. A bright orange yolk is a sign that the chicken has been naturally fed. Again, make sure they’re local free-range eggs, don’t trust the labels.

Eggs from hens raised on pasture, flax meal and insects are also rich in omega-3 fatty acids which are so important for brain development and overall health.

Legs, I mean eggs are somewhat overrated but they’re still a power food, a primal source of nutrients and protein to get thick, solid and tight. Just don’t expect any anabolic miracles from them.

It’s up to you. Eat them raw if you want. I’d drink 2 or 3 and then proceed to break PRs.

Besides, what’s the worst that can possibly happen? Two weeks of intense diarrhea, vomiting and dehydration?

Please. #yolo #doingitrawsincethe90s #dontstopwontstop #noexcuses #spartan #thuglife #justkidding

Final Note From The Internet: You’ve never tried Raw Eggs before? Don’t worry, you may be already familiar with them

raw eggs experience

buy steroids on the internet

Cutting Vs Bulking Diets

There are two basic phases to a bodybuilder’s diet; the bulk phase and the cutting phase. Bodybuilder’s are never satisfied with their physique, so there is no real maintenance diet. A bodybuilder is either trying to gain more muscle or refine the muscle already gained. So, at anytime the average bodybuilder is either on a cutting diet or bulking diet of some form.

All cutting phases and bulking phases may not be at the extreme ends of the spectrum. They may be a modified version just to continue to lose body fat or build muscle, while giving the body a break. A true cutting diet will take the body into a slightly catabolic state, so it can not be sustained for long periods without losing muscle. On the other side of the coin, a true bulking diet will result in the addition of some body fat. The two diets must offset each other to achieve absolute bodybuilding success.

A good cutting diet should help the bodybuilder slowly lose body fat, while minimizing muscle loss. This requires a close focus on nutrient, as well as calorie, intake. It also requires close inspection of the body each day in the mirror. Calorie reduction should be done slowly to keep the metabolism working and enhance fat loss.

Severe calorie restriction will lead to the metabolism slowing down which means fewer calories burned each day. Dropping below 1800 calories for an extended period of time is never a good idea for the hard working bodybuilder. Many people increase cardiovascular exercise to offset this, the problem, however, is that the body doesn’t like to use the fat stores for energy in this state. The body will try to preserve its energy stores for future needs so it will use glycogen stores from the muscles and liver first. The body will also rob the muscles of much needed protein to repair and build messengers and hormones if enough protein is not taken in through the diet. It is important to make sure enough protein is ingested to support the needs of the body and muscle maintenance. This will reduce the catabolism so often associated with cutting diets.

A bulking diet is used when it is time to build more mass. A good bulking diet is one that provides enough calories to support muscular repair and growth. Some bodybuilders require as many as 8000 to 10,000 calories to increase muscular size. When the muscles are worked they break down and require protein to repair, and then a little extra to build new muscles fibers to make the muscle stronger. The muscle stores of carbohydrates (glycogen) are also depleted and require replenishing through the diet. These stores can be built up and increased just like muscle fibers. Just like a cutting diet, this diet requires watching your progress closely and using the mirror to make sure you are not gaining too much fat.

To recap, the major difference between the cutting and bulking diets is the amount of calories taken in. A good cutting diet requires slow, even calorie reduction. A bulking diet requires increasing the calories slowly to reach a point of muscle gain. Both diets require focus on the gains (or losses) to make sure the calorie content is at the optimum level to meet your goals. The cutting diet will be required to lose some of the body fat gained during the bulking phase. Conversely, the bulk diet will be needed to offset the catabolism of the cutting phase and push the body into an anabolic state again.

buy hgh and steroids online domestically

What is a Keto Diet?

keto diet

The Ketogenic diet is based on ketogenesis, which is the process in which ketones are produced by the liver during the break down of fatty acids. When the body does not have adequate carbohydrates for energy it must turn to fats for energy, this prompts the liver to break fatty acids into ketones which are used for energy in place of the glucose.

The Ketogenic diet was used in the early 20th century as a treatment for epilepsy. The ketotic state causes an anticonvulsant effect reducing the severity and occurrence of seizures. With the advent of anti-seizure medications the ketogenic diet fell out of favor.

So, is the keto diet just another name for a low-carb diet?
Yes and no. The low carbohydrate diet popular today uses a moderate level of protein and fat to lower carbohydrate intake. The keto diet increases fat intake to replace carbohydrates and does not alter protein levels, keeping them at just what is needed for maintenance. The traditional keto diet uses a 4 to 1 ratio of fat to other nutrients. It uses just enough protein to maintain growth and repair and keeps overall caloric intake at a level sufficient to maintain the proper weight for height and age.

The theory behind the use of the keto diet for fat loss is that once the body is in a state of ketosis it will continue to burn fat for energy and when the fatty acids in the blood are used up the body will turn to fat stores. Carbohydrates are kept to a minimum to reduce their availability for energy. The body uses the available carbohydrates first for energy, which is usually used up in the digestion process, and then shifts to ketosis for the rest of the energy needs.

Many people who use this diet use some form of testing to make sure they are in a ketogenic state. There are test strips that use urinalysis to determine the amount of ketone bodies present. This serves a two part purpose. First, it tells the dieter whether they are in a state of ketosis. Second, it helps the dieter monitor overall ketone levels to avoid the metabolic condition, ketoacidosis. This is when the ketone bodies build up in the blood stream and decrease blood pH substantially, leading to many other medical issues. Although a severe condition, and it must be taken seriously, it is rare on a regular keto diet.

A keto diet can be enhanced by endurance training using long slow exercises like walking, jogging, biking, swimming, etc. The body kicks into ketosis when long term energy is needed. The body uses up the available glucose, and glycogen stores, fairly quickly and then must turn to fat for energy. If the body is already using its fat burning furnace it does not have to switch over for the long term needs of endurance training.

Some people use medium chain triglycerides (MCTs) on the keto diet due to their more ketogenic properties. Most food has long chain triglycerides (LCTs) but 30 to 60% of the total calories may be replaced with MCTs on an MCT Keto diet. MCTs can be bought in supplement form to add to the diet.

online steroids review

A Simple Plan For a Simple Life

bodybuilder’s diet
Protein intake, workout program, cutting, bulking, supplements, exercises and partners, not to mention the rest of your life, work, family and every other little thing that occupies the mind of any person, let alone bodybuilder; all of these things are juggled and balanced and attended to and sometimes it may seem an insurmountable task. In an age where life moves at the speed of light, why not take steps to simplify and organize some elements of your bodybuilding lifestyle.

Meal planning may seem somewhat pedestrian and obvious, but it is one area that most of us can not only improve on with our current system, but also save a large amount of time and hassle down the road if we take a proactive approach to it.

A bodybuilder’s diet is complex, detailed and is intended to be steadfast against the changes and surprises thrown at us by life. It requires constant attention and focus and is often the number one reason many aspiring bodybuilders never make it past a few months of strict training. When you endeavor to deprive yourself of foods that taste good and replace them with bland and boring utilitarian foods, you will no doubt struggle with cheating on your diet; you may feel guilt over situational food choices (i.e. restaurant menu choices etc), and ultimately sticking to your diet could be one of the most difficult aspects of bodybuilding to overcome.

If this is in fact the case, why not simplify your meal planning; make it something you need to think about less and less, allowing you to focus on more important things?

You already know the elements of an effective bodybuilding diet, you understand portion and frequency and you’ve determined precisely how much protein should be in each meal. Now…simplify, simplify, simplify.

Do some simple arithmetic and in general terms identify the number of meals you should be eating in one week. This week should include weekends and training off days (you don’t stop eating on off days) and should ignore anticipated dinners out or meals prepared by someone else (family dinner etc). The number you come up with should be somewhere between 42 and 56; six to eight meals per day for seven days; this gives you an idea of the amount of groceries and supplies you’re going to need.

Next, write out some lists; you should already have a fully understood and written diet plan in place. Writing out your plan will help to not only ensure you haven’t missed anything, but will also help to familiarize your brain with the coming restrictions and habits; a written diet plan will also make it much easier to plan grocery day, identify problems and figure out where to make adjustments to your eating habits as your physique and routine change in the future.

While examining your diet plan, with each day broken up into its allotted meals, identify the quantities of the various ingredients involved. Listing the number of chicken breasts, cans of tuna, fruit items, the number of protein shakes, and the amount of rice or pasta in each meal; adding up each item to make a total for the week. Next, break down this total in to an ingredient list; make a rough estimation of the amount of cooking ingredients needed for each dish or item. If your main source of complex carbohydrates is rice, estimate how much you will need per week and indentify the amount in a typical container from the supermarket.

It’s easy to see where this is going; once you have populated your ingredient or shopping list, take it with you to the grocery store! Oh the numbers of people who stray from a diet plan, because they forgot their list at home and couldn’t remember what ingredients they needed. In any event, while making the rounds with your new list, be sure to record the price of each item, to better help you streamline and edit the list according to your budget.

So now that you’ve got a kitchen full of ingredients and a freezer full of chicken, what’s next?

Before we get into food preparation, there are some logistical issues that deserve attention. The prospect of eating like a professional bodybuilder can present some challenges, not the least of which is food storage, both before and after cooking. Most of us aren’t able to cart around a refrigerator all day, and the vast majorities of us hold full time jobs and have lives outside of the gym; because of this, Tupperware is our friend. Invest in good quality, medium to large size Tupperware containers, preferably several identical bins for precooked and ready to serve meals to be stored and transported in, and eaten out of; this will simplify some of those logistical issues, reduce the amount of dishes to clean and make portable meals much easier to handle.

Before going to all this trouble, be sure you can accommodate your meal containers in your working situation. No one would recommend eating a chicken and rice lunch that has sat unrefrigerated in open sun for half a day, while it may not pose any kind of health risk (if prepared properly), at the very least it will be less than tasty. If necessary, invest in a medium to large cooler or cooler bag and/or make arrangements to leave meals in a refrigerator at the office, (though try to be courteous to others at your workplace, don’t fill the entire fridge with your food, leaving no room for anyone else!)

The most time consuming and potentially disruptive part of meal planning is the actual preparation and cooking of the food. To our great dismay, most of us don’t have access to gourmet chef’s and professional kitchens to do our bidding as demanded, if you do, feel free to skip ahead a few paragraphs. For the rest of us, we’re faced with the prospect of a mountain of dirty cookware, food and ingredients spread out all over the kitchen and a whole lot of food to be dealt with.

The most efficient cooking schedule would be to cook / prepare and store your daily meals each night, getting everything ready for the next day before bed, though some may argue. It would be possible to prepare your meals for the entire week on the weekend or off day, though you would then be faced with the problem of storing meals for the entire week. Either way the process would be the same.

Begin by preparing and cooking your meats, as often they will require more cooking time than the other elements of your meals. Organize your kitchen work space so that you can quickly find and deal with each ingredient, remembering to wash all surfaces that your raw chicken comes into contact with (including your hands), to avoid salmonella contamination. Take the time at this stage to slice, dish out and completely serve each meal into your Tupperware containers to simplify the process later, so that all you’ll need to do is open and eat. It’s a good idea to mark a meal number and date on your containers with a piece of masking tape and a marker, it might also be wise to mark your name on the container, to avoid anyone else eating your scrumptious meal by accident.

Missing meals in your plan is not the end of the world, it will have an effect on your energy level and protein intake, though negligible, but the psychological affect can be a problem. If you have organized your diet and meal plan to be unaccommodating toward real life, you are setting yourself up to fail. Even the most strict and steadfast bodybuilder does not live in a vacuum, life still happens around and to them, and failing to account for this will quickly become a problem.

Quite often, missing a meal or replacing a meal with something less than conducive to your plan, can leave you feeling guilty and if unavoidable on a regular basis, can become an excuse to forget the plan altogether. Be aware from the very beginning that there will be missed meals, there will be times when you stray from the diet and there will be situations that require restraint; try to avoid using the word “cheat”, as that type of language will bear excuses on it’s back. If you remain realistic about your dedication to a bodybuilding lifestyle, you will be better armed to deal with distractions, changes and temptations.

Planning your meals, from purchase to consumption, is the most effective way to simplify your daily routine, and routine is the key to a successful bodybuilding career (whether professional or casual). Get yourself into some good habits and you will continue to succeed; and planning will help you to not only avoid those bad habits, but will allow you to indentify and fix the ones you miss.

steroids benefits

Bodybuilding Tips

bodybuilding tips

A good bodybuilding program that enables you to create muscle mass and enhance your strength and endurance actually has many components like bodybuilding supplements that you will need to fit together, much like putting the pieces of a jigsaw puzzle in place. It is important not to become obsessive about details but simply get on with the program and fine tune it as you go along. Here are some important tips to help you on your way.

Concentrate on lifting more weight

The one thing that is going to make the biggest difference in building muscle mass is to ensure that you progressively lift heavier and heavier weights by adding more weight to your bar. If you cannot continue with this process, your muscle building progress will slow down and you cannot proceed as fast as you would like to. If you find that you are stuck at a certain weight, try other methods like drop sets to increase your weight lifting potential so that you can start to increase the weight again.

Work two groups of muscles simultaneously

Because you have limitations at the gym both in terms of time and the recovery process, don't waste your time exercising minor muscle groups because you will be wasting your potential. To give you an example, curling your legs will only involve your hamstrings. Make sure that at least 80% of your workout time is devoted to simultaneously exercising two major muscle groups . For instance, a shoulder press will involve the shoulders and the triceps while the squat will involve the quadriceps and the hamstring.

Diet and nutrition

The importance of a proper diet and nutrition in a bodybuilding program cannot be emphasised enough. Because a normal diet does not include sufficient quantities of several important chemicals, it is important to reinforce your diet by taking adequate bodybuilding supplements. These supplements will enable you to build muscle mass, endurance and strength quickly without the side effects of drugs such as anabolic steroids. Many of these supplements actually mimic the action of steroids but because this occurs after ingestion, they are legal. Ensure that you get the amino acids you need to build muscle as well as carbohydrates to provide the energy. After your workout is finished, restore the protein balance of your body as well as the capacity to repair muscle by drinking the appropriate protein carbohydrate shake.

The importance of rest

Many people make the cardinal error of training too hard without adequate rest. This means that the body does not have the necessary time to recover and you could find yourself feeling constantly fatigued and unable to complete your workout. Make sure that you give yourself the equivalent of two full days off every week. During your off days, restrict your physical activity to light exercise.

buy steroids legit online

Simple Steps For Healthy Eating


Instead of giving you a complicated menu that takes forward planning to follow, we've come up with an easy-to-use meal generator that lets you eat foods you actually like while still staying healthy. We've provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or vegetables with each meal or snack. We've also highlighted foods you should avoid, which may not always be the ones you expect Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones. Don’t worry about counting calories or grams of macronutrients. This isn't a diet -it's just a better way to think about eating.

Focus on protein
Protein will make you feel fuller for longer, so you'll be less tempted by snacks, and it'll also provide the nutrients needed to prepare damaged muscles. Protein actually takes the body more calories to digest than carbs, so it'll give your system a helpful fat-burning nudge.

Don't avoid fat
Ditch the idea that eating fat makes you fat- it simply isn't true. You need plenty of healthy monounsaturated fats, the kind you'll find in avocados and most nuts - in your diet. Saturated fats aren't as good for you but there's no need to avoid them entirely. The ones to skip are trans fats-but you'll only find these in processed foods, which the meal generator avoids.

Go heavy on veg
Feel free to pile your plate high with green vegetables such as broccoli, spinach or leafy greens-it's almost impossible to eat too many and they're full of important nutrients. Health

Useful Snacks For A Sharper Mind


Increase your brain power with useful snacks

Eggs
Eggs are packed with choline, a nutrient that has been found to increase the size of neurons in the brain, meaning they can fire electrical signals more quickly and efficiently.
Brain Food

Strawberries
Full of antioxidants that prevent age-related neurological decline, strawberries also contain compounds that improve the lines of communication between brain cells.
Brain Food

Almonds
The riboflavin in almonds helps improve memory and recall power, while their phenylalanine stimulates the brain to produce mood-boosting neurotransmitters to help you stay positive.
Brain Food

Healthy Recepies for Female Athletes (Part 4)


DINNER

Veggie Pasta

Veggie Pasta
Amount of calories: 150 calories per serving

Contains:
2 pounds spaghetti squash, halved lengthwise and seeded
2 tablespoons extra virgin olive oil
1 red onion, sliced
1 zucchini, diced
1 yellow squash, diced
3 tomatoes, diced
1 clove garlic, minced
1⁄2 red pepper, diced
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1⁄2 cup freshly grated reduced-fat Parmesan cheese

Method of Preparation
Place the spaghetti squash halves, cut sides down, in a glass baking dish. Add 1⁄4 cup water and cover with plastic wrap. Microwave on high 10 minutes until tender. Meanwhile, heat 1 tablespoon of the olive oil in a large skillet. Add the onion and cook over medium heat 3 minutes. Add the zucchini and yellow squash and cook 4 minutes. Add the tomatoes, garlic, and red pepper. Reduce heat and let simmer 10 more minutes. Using a fork, scrape the spaghetti squash strands into a bowl. Toss with the remaining tablespoon of olive oil. Spoon the spaghetti squash into the center of 4 pasta bowls. Pour the vegetable mixture over the top. Season to taste with salt and pepper. Garnish with low-fat Parmesan cheese as desired.

Choose Correctly Your Carbs


Carbs

You probably already know that refined carbs - such as the ones found in cakes, white bread and white flour- are bad for you but you'll notice that this plan also avoids starchy carbs in the form of potatoes, rice and pasta. That's because all of the above will create an insulin spike, drive up your blood sugar levels and - in all likelihood - be stored as fat.

You're going to avoid this by getting your carbs from vegetables, which will give you plenty of energy for your workouts while keeping you full and leaving your blood sugar stable. Some diets - such as the increasingly popular paleo diet - go even further and suggest that you should limit your intake of sweet potatoes but we're not going to give you too much to worry about. Focus on avoiding the really bad stuff for now and you can always make further tweaks later.

It may sound like a difficult task to avoid these foods, but if you stick to what's in the plan you'll find you don't go hungry over the three weeks. In fact, if you did nothing but cut out carbs, you'd almost certainly lose weight, so this is arguably the most important thing you can do.

Health Tips: How To Use Oils

Oils
Olive Oil (best used for dressings and sautéing)
Rich in heart-healthy monounsaturated fats, extra virgin olive oil comes from the first pressing of the olive and is processed without chemicals so is the highest-quality olive oil. Studies show it can protect the heart and reduce the risk of heart disease when eaten instead of saturated fats, such as butter. Extra virgin oil bums when heated above 350 F (177 C) so don't use it for high temperature frying.

Rice Bran Oil (best used for frying)
This oil from the germ and inner husk of rice has a very high smoke point of 490'F (254 C) and a mild, nutty flavor, which makes it a good choice for stir-fries and other frying. Rich in vitamin E and essential fatty acids, it's 47 per cent monounsaturated fat, 33 per cent polyunsaturated, and 20 per cent saturated.

Rapeseed Oil (best used for roasting, frying and baking)
With half the saturated fat of olive oil and high in monounsaturated fatty acids, cold-pressed rapeseed oil is rich in omega 3, 6 and 9 fatty acids, has a slightly grassy flavor, and is a good choice if you're watching your cholesterol. It has a high smoke point-490 F-so is a good choice for roasting and frying. Use it as a butter replacement in mashed potato and even in crumbles.

Sesame Oil (best used for Asian dishes, dressings)
Rich in polyunsaturated fatty acids (PUFA), vitamin E and natural antioxidants, this flavorsome oil is widely used in Asia, not only for cooking but also for beauty and massage treatments. Light sesame oil has a high smoke point, making it suitable for frying; dark sesame oil from the roasted seeds is better for quick cooking at lower heats. Studies have shown its high PUFA content means it may help lower blood pressure.

Flaxseed Oil (best used for dressings, dips)
Rich in good PUFAs, flaxseed, also called linseed oil, is an excellent plant source of the omega-3 fatty acid alpha linolenic acid, so it is a good choice for those who don't eat fish. Store the oil in a dark bottle in the fridge; exposure to light causes it to lose some of its fatty acids. It also suffers when heated, so drizzle on your morning porridge or muesli, salads and cooked meals.

Pumpkin Seed Oil (best used for dressings, dips)
This dark-green oil, rich in polyunsaturated fatty acids, has anti-inflammatory properties and is even said to help reduce cholesterol levels and ease IBS symptoms. Heating destroys its essential fatty acids, so use this tasty oil for dips and dressings.

Sunflower Oil (best used for cooking, dressings)
Several types of sunflower oil are available. High in PUFAs at 66 per cent, linoleic sunflower oil has a mild taste and a high smoke point, at 475'F, so is widely used for cooking. However, studies show polyunsaturated oils can become toxic at high temperatures, so limit your use of high-PUFA oils in cooking

What to Eat: Before, During and After Training


Before training
Cardio
To get the most out of the session, your fuel tank needs to be fully stocked. If you've eaten a main meal within three hours of starting to train you're likely to have enough energy. If not, have a simple high-carb snack such as a bagel with cream cheese or a muffin within one hour of the start of the session and that should see you through.
Weights
You need some carbs if you are to have the energy to lift weights, but you also need some protein - especially sources containing the amino acid leucine, such as lentils or beef - in your system because this will help prevent too much muscle breakdown and mean your body can start repairing damaged tissue straight away. A good example would be wholegrain toast with cottage cheese about an hour before the session.

During training
Cardio
If the session is shorter than an hour all you need to do is take on water to stay hydrated. If you train for longer then begin to consume some simple carbs in the form of energy gels or drinks, but only if you have tried them before - you don't want to upset your stomach.
Weights
All you need is water to keep you hydrated. A carb and protein shake towards the end of the session may help promote muscle repair and growth, but you won't need this if you can have a balanced meal soon after your shower.

After training
Cardio and weights
As soon as you have finished training you need to take on some carbs and protein, typically in a ratio of four to one. After a hard session your muscles' energy stores are depleted: the carbs will replenish them while the protein will help rebuild the muscles to make them stronger ahead of the next session. Because your muscles are like a sponge after training, the sooner you can eat, the more of the nutrition they will soak up.
Bodybuilder regime

Spicy Food: Fat Loss And Other Health Benefits


Chillies and other spicy foods work in a number of ways to assist fat loss. The simplest but most effective way they do so is by promoting satiety, which means you eat less during the meal and don't reach for snacks a couple of hours later. Another factor is that you are likely to drink more water, and so feel fuller sooner and eat less. Spices can also cause small increases in your metabolic rate, so you burn the fat faster. So there are benefits, but you certainly shouldn't rely on chilli alone to shift your spare tyre - a recent study found that the amount of spicy food typically eaten in a diet was not enough to have any effect on weight loss alone.

Spices
According to several researches these are the ten advantages of spicy food:

1 Aid Weight Loss
2 Lower the “bad” Cholesterol levels.
3 Improve Digestion
4 Improve Circulation
5 Prevent Cancer
6 Improve Heart Health
7 Improve Sleep Pattern
8 Improve Healing Rate
9 Improve Mood
10 Promote Better Breathing.

Fibers: Another Element of Strength in Your Food


Fiber is important for bodybuilders and athletes mainly because it assists in adding bulk to ones diet. It is a known fact that fruits and vegetables are valuable in providing fiber. Fiber represents that portion of the food which is not digested but helps the intestines to move the waste along. A certain amount of fiber is necessary in the diet of every human being.

Constipation is many times caused by lack of sufficient fiber and you have to make sure that your diet is varied enough to provide the needed dietary fiber for the intestinal wastes. Therefore, unless your doctor finds extra fiber to be necessary in your case, don’t go out of your way it is not required to increase greatly the quantity of fiber in your diet.

In this case take care not to overeat or stuff yourself with too much fruit pulp or bran. Remember, moderation is all the things, including your diet is essential for a man’s health. Bran and other foods like raw fruits, coarse vegetables containing a great deal of fiber and it may clog the intestines or even cause irritation and abnormal contractions or spasms of the intestinal musculature. It is appropriate to find out the most healthful diet for your particular type of digestive system and use it according to your own experience.
Fibers

There are two types of fibers: The first type is soluble fiber. It feeds intestinal bacteria, which then convert it to short chain fatty acids. These than have very positive effects on the body such as inhibiting the growth of yeast and disease causing bacteria and help decreasing the risk of cancer of the large intestine. This kind of fibers also help lower blood cholesterol levels by reducing the amount of cholesterol produced by the liver This type of fiber dissolves in water and forms a gel like substance and helps to regulate blood sugar levels. The second type is insoluble fiber. This type does not dissolve in water, but instead acts on intestinal toxins and plays an crucial role in the prevention of colon and breast cancer.

Healthy Recepies For Female Athletes (Part 2)


BREAKFAST:

Asparagus Frittata

Asparagus Frittata
Amount of calories: 100 calories per serving

Contains:
1⁄2 tablespoon extra virgin olive oil 1⁄2 cup thinly sliced onion 1 clove garlic, minced 1 teaspoon chopped fresh thyme 12 cooked asparagus stalks, cut into 2-inch pieces 1⁄2 medium tomato, seeded and diced 11⁄2 cups liquid egg whites 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1⁄2 cup freshly grated reduced-fat Parmesan cheese nonstick cooking spray
Method of Preparation
Heat the olive oil over medium heat in a nonstick, ovenproof frying pan. Add the onion, garlic, and thyme. Saute until the onion is soft but not brown. Add the asparagus and cook for a minute longer. Add half of the tomato and stir a few times. Remove the vegetables and wipe out the pan. Turn on the broiler. In a mixing bowl, beat the egg whites, salt, pepper, and cheese together. Spray the same frying pan with nonstick cooking spray and heat on medium. Pour in the eggs and scatter the vegetables on top of the eggs. Turn the heat to low and cook 5–8 minutes until the frittata is golden brown on the bottom. Place the frittata under the broiler and cook until firm, about 5 minutes. Slide onto a plate and garnish with the remaining chopped tomato.

Fish OIl: The Ultimate Element for an Athlete


If there is a magic supplement for most people as this is being written, it is fish oil.Recently, well-accomplished strength coach Charles Poliquin wrote an excellent piece on why fish oils are the most important supplement. In it, he outlined the benefits of fish oil as follows.

Fish oils have been promoted as a potential cure for virtually all diseases. Some members of the medical community have inferred that most ailments can be healed by manipulating the ratios between the EPA and the DHA. For those of us interested in positively and optimally altering body composition and maximizing our training efforts, fish oils offer 16 possible advantages.
Fish Oil

Avoid Long Term Negative Calorie Balance


The chances are good that you know at least one person who always seems to be on a diet. The odds are also good that although these habitual dieters may achieve some small weight losses, they are among the 95% that always gain it back. Then, discouraged with the failure of their last diet, they quickly embark on the latest “diet of the month” and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau. More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.

Balance of Calories

Your body’s weight regulating mechanism works both ways: It can decrease your rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of energy expenditure when there is a calorie surplus. When you eat more, your body burns more. A temporary increase in calories when you have hit a plateau will “spike” your metabolic rate. It sends a signal to your body that you are not starving and that it’s ok to keep burning calories.

This practice of raising your caloric intake up and down is known as “cycling” your calories (also known as the “zig-zag” method). In general, the lower you go with your calories, the more important it is to take periodic high calorie days.

Best Methods to Preserve Fruits


There are three main methods to preserve the fruits:

1 Drying- the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.
Fruits Preservation

2 Freezing - s a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years.
Fruits Preservation

3 Canning - it is a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years Fruits Preservation

Drying fruit such as grapes and apricots removes most of the water-soluble B and C vitamins, but minerals such as zinc, iron, potassium and calcium become more concentrated - you get 4mg of iron from three dried apricots as opposed to 20 fresh ones.;

Freezing fruits locks their nutrients in. The freezing process itself destroys some vitamins, but these are lost naturally with exposure to light and air, so frozen peas will have comparable levels to fresh peas that were picked three weeks earlier. While canning retains some nutrients such as iron, it removes fibre - important for fat loss - so ifs best to stick to the other types.

Female FItness: Facts About Your Meals!


Meals
Breakfast

This is the most important meal of the day! Don’t skip it thinking it was going to help me save calories. If you skip breakfast, you will only become super ravenous by mid day, and end up eating more than you should. Skipping breakfast will also slow down your metabolism, which you don’t want.

Midmorning Snack

Never wait until lunch to eat again after breakfast. You need to eat at a small mini‐meal, protein bar, or a protein shake in between the two. Aim at a 200 calorie minimeals, or protein shake or protein bar to help you keep your energy levels high and your blood sugar levels regulated, and to fight off a huge binge at lunch!

Lunch

Lunch is very important. Don’t forget lunch, to help you save time at the office, or if you are running errands. If you do, you are setting yourself up for failure at dinner. You will end up eating the paint off the walls or whatever is in your sight by the time dinner rolls around if you forgot to eat lunch.

Late afternoon Snack

This meal is crucial! We have had a long day, our patience is running out, and are feeling the effects of all the days duties. Our office friend comes with a box of cookies from the bakery down the street, and we end up giving in! If you ate a great big breakfast, had your mid morning protein shake, your satisfying lunch, you won’t give in! Make it a point to enjoy another protein shake, small protein bar, or a mini‐meal to keep your hunger at bay and under control until dinner.

Dinner

Finally we are home, with our family and loved ones! Sigh of relief as we all gather together for a meal at home. Dinner is a meal to be enjoyed with our friends and family, but don’t overdo it! Remember this very important key: focus on your lean source of protein and also your fibrous carb. Aim to focus on a steamed vegetable, such as broccoli, asparagus, spinach or a large green salad to keep the complex carbs at bay.

Healthy Recepies For Female Athletes (Part 1)


LUNCH:

Broccoli and Cheese Crustless Quiche

Broccoli Quiche
Amount of calories: 150 calories per serving

Contains:
nonstick cooking spray 12 egg whites, beaten 1 cup light sour cream 8 ounces shredded low-fat Cheddar cheese 10-ounce package frozen chopped broccoli, thawed, drained, and pressed dry 1⁄2 teaspoon black pepper
Method of Preparation
Spray a slow cooker with nonstick cooking spray. In a large mixing bowl, combine the egg whites, sour cream, cheese, broccoli, and pepper, then add to the slow cooker. Cover and cook on low 4 hours.

 
Copyright © 2001 - . World Bodybuilding - All Rights Reserved