19
February
2009
No matter what your genetics are like, you still have to eat properly if you’re going to reach the muscle building goals you set for yourself. Hard training is just the stimulus, in order for it pay off, you need to eat correctly.
Here are 10 simple, easy-to-follow tips you can use in your daily eating that will help you build muscle and get the rock-hard physique you’ve always wanted.
1. Get enough protein
Since protein is the main nutrient responsible for muscle growth, you want to take in at least 1 gram of protein for every pound of body weight. So if you weigh 200 pounds, you need at least 200 grams of protein each day.
Heavy, intense weight training usually requires an increase in protein consumption, so you may want to shoot for 1.5 grams per pound of body weight.
2. Get enough carbs
Your body uses carbs for energy when training. If you don’t eat enough carbs, your body will break down muscle tissue for fuel. This will stop your muscle building goals dead in their tracks.
Taking in enough carbs during the day will help fuel your workouts and leave your muscle tissue alone.
3. Consume healthy fat
Foods containing unsaturated fats, especially monounsaturated fats, are beneficial when trying to build muscle mass. Fish oils, olive oil, flax seed, borage, and CLA help in creating hormones that are used in the muscle building process.
4. Drink at least a gallon of water
Water is essential for overall health and well being. Our bodies are made up mostly of water. Keeping it well hydrated helps everything from protein synthesis to digestion.
It also helps with vitamin and mineral absorbtion. If you want your body to operate at its peak, you need to drink at least a gallon of water each day.
5. Get enough fiber
Fiber is needed for your body to operate ideally. It helps in the digestion process. Try and get your fiber from complex carbs, fruits, and vegetables.
30 grams of fiber each day is the minimum amount you want to consume.
6. Eat more vegetables
Try to get at least 5 to 6 servings of veggies each day. Not only are veggies important for their nutrients like vitamins, but they offer alot of food at a very low calorie total.
You can virtually eat all the veggies you want and not worry too much about the calories. Also, veggies offer plenty of bulk and fiber, which can be helpful when processing a high-protein diet.
7. Eat fruit
Many bodybuilders are scared to eat fruit because of the sugar content. But fruit is an excellent source of fiber, carbs, antioxidants, and other important nutrients.
It’s true, too much fruit can add to the sugar and calorie totals for the day, but you’re fine by taking in 2 to 3 servings a day.
8. Use only proven supplements
Most supplements simply do not work. So instead of trying to find the magic pill, stick with what’s proven to work.
Use protein, creatine, glutamine, essential fatty acids, and multivitamins. If you work hard in the gym and eat right, supplements will help you.
If you skip on the first 2, supplements are a waste of money.
9. Eat eggs and fish
Fish is an excellent source of both protein and healthy fats for someone looking to build muscle. Fish like salmon and sardines are high in Omega-3 fatty acids, which are beneficial for muscle growth and recovery.
Eggs are inexpensive, easy to cook, and can be used in many different ways to increase protein consumption.
If you’re on a low fat diet, stick with just the egg whites, but if you’re trying to bulk up, use the yolks as well.
10. Eat 5 to 6 meals each day
Eating often throughout the day helps to provide your body with a steady stream of nutrients it needs to build muscle.
Also, eating smaller meals will help speed up your metabolism, so that your body uses the food as energy, not storing it as body fat.
These 10 powerful nutrition tips are both easy to follow and very effective. The more of them you use each day, the more likely you are to build muscle mass.
Posted: Templates Hub
17
February
2009
Anxiety attacks and panic attacks most often affect you in in numerous ways. Have you ever used the snooze button on your clock in the morning and physically not been able to get out of bed? Have you had overbearing dread about going to your job, and felt as if you just couldn’t “go through the motions” even one more time?
Have you experienced or had an over overbearing feeling take you over where it was like you couldn’t control your actions? If you have, you are not alone. With increased pressure from jobs, work, and society to accomplish more with less time, it’s no surprise that more and more of the population is about to begin to snap.
The notion that that all that you do is pointless and for nothing, you are at the bottom of a bottomless pit, and there is no way out. As you experience these, you have no option other than to take more sick days at your job than your co-workers, be ridiculed or harassed at work for lower performances, or not being able to center on and accomplish your work at all. It is not uncommon at all either to have higher instances of other conditions due to decreased immune systems. You can be affected by feelings of withdrawing from your friends, loved ones and family, diminished interests in hobbies, and no longer care about your dreams. Panic attacks, depression, and anxiety attacks can trigger bad consequences in you and your families life and make it feel as if your life is worthless or even that you feel suicidal.Consider that, you are not the only person, and many people feel this way, are going through the same thing. There are many things you can do to get help. Talk to a trusted friend. Just getting it off your back can quite often help out a great deal. There are many methods which you can do that are self help, such as http://www.anxiety-attacks-panic-attacks.com. You might want to seek medical advice, and use that in conjunction with therapy and self help.Don’t let yourself drag through life, you are worth much more. Begin to begin to heal yourself right away.
Play backgammon online and open up a whole new world. You can learn from masters from all over the world, playing one of the oldest games known to man. Online backgammon is a good way to make friends and money. Play backgammon online today.
Learning how to begin investing can be a tricky proposition. There are many terms, options, and strategies with investing, but if you learn the ins and outs, and make wise choices, learning how to invest can insure a stable financial future and be one of the best decisions you can make. There are options like FOREX, stocks, bonds, mutual funds, government bonds, etc. Having the right information and strategies makes all the difference in the world.
Posted: Casino Stuff, Health + More, Investors Alert
13
February
2009
Massage of any kind is relaxing and promotes a feeling of calmness. To many health practitioners, in fact, foot massage has been known to be good for health and well-being. Foot massage is common throughout the east as a healing method. In the east, foot massage is not only practiced on adults but on children as well.
Foot massage or reflexology works in the same manner as acupuncture. Each area of the foot corresponds with another area of the body and by massaging each part of the foot, you may be working on your liver, kidney, colon, stomach, etc. Thus, if you experience constipation, a massage through your feet can help in your bowel movement problems.
Health benefits are not entirely proven, but many claim they work. It is said that reflexology can get rid of toxins, help your circulation, improve body functions and even improve memory. A professional foot reflexologist can even diagnose the health problems that you are facing just by massaging your feet.
Foot massage can be really painful. This is especially if more pressure is applied. Screams of pain from a patient in a foot massage center is not uncommon. However, this should not deter you, if you are considering a foot massage. Just explain to the foot reflexologist about your low tolerance for pain and ask him to adjust the pressure applied.
If nothing else, a foot massage will help melt away the day’s stress. Your feet take the biggest beating throughout the day. They have to get you where you need to go and hold up your entire body weight. People tend to overlook their feet. However, hurting feet may just render a person immobile.
With many new age ideas filtering to the west, foot massage has also become more popular in areas like the United States. It is a natural way of treatment after a long hard day. The health benefits may be disputed but it never hurts to try it out and see what benefits it may hold for you.
Posted: Templates Hub
11
February
2009
Your feet have 206 bones and over 100 muscles, ligaments and tendons so it’s important to take care of them by wearing the proper athletic shoes.
Choosing the right pair of sport shoes is important to the comfort of your feet. Unfortunately we often choose our shoes according to our fashion tastes instead of fitting them for the activity. I’m just as guilty as the next guy, after all I know what I like in fashion so it’s much easier to pick out a shoe that looks instead of finding what’s appropriate for my foot.
One common mistake I’ve made over the years is giving in to buying the cheap shoes. BIG MISTAKE! Particularly for athletics.
For example, let’s say you want to start running and buy a pair of cheap running shoes. First of all, cheap shoes are not made to form to your foot or absorb the impact of running and they are certainly not made to last. After a few miserable runs in your cheap shoes you might drop the sport pretty fast.
Typically, a good athletic shoe will cost between $70 – $90. Anything more and you are buying style. Anything less and you are probably getting shoes that have been on the shelf awhile where the glue can harden and dry out and the soles can dissipate.
Wear the shoe that fits the sport. If you’re walking, wear a shoe designed for walking. If running, wear a runners shoe and if weight training wear shoes that will support muscle activity. Each shoe is designed for the strength, cushion and stability in the areas that need it according to the type of sport you are involved in.
Buying a properly designed shoe will certainly add to your comfort and reduce injury as well. Shoes that have soles that bend at the ball of the foot also offer much better support than soles that bend under the arch.
The shoe’s material should be flexible and allow your foot to “breathe”. Shoes that have a mesh fabric are the best. A good sport shoe should be light and able to breathe.
You should also think about injury protection when buying your shoes. Don’t be fooled into thinking a shoe has to be heavy to offer good support. If you have calf or Achilles tendon pain then heavy canvas shoes have been known to make the pain worse.
If you take care to buy the right shoes you’ll get so much more out of your favorite sport by sticking with it, reducing injuring and of course, enjoying it so much more.
About the Author: Elizabeth McGee offers a directory of America’s Finest Online Shoe Stores with every day low prices on Brand Name Shoes for men, women and children. Visit her site at: http://www.famous-brand-shoes.com
Source: www.isnare.com
Posted: Sports For All
11
February
2009
The tearing down of Coach Zook by the Gator Nation can be likened to that of the terrorist attack on the World Trade Centers. Just like the terrorist nation the gators thought the attack would keep a great man down. But they fail to realize the amount of support that Coach Zook actually had. That fan base would not allow the candle that is a light and an example to many coaches to be extinguish by a bunch of unappreciative crocs. Like the Trade Centers a new and improve Coach Zook will arise from the ashes. Like America, Coach Zook will go on and continue to build a great team of young men to be all that they can be.
This process of rebuilding will take time. It has been three years since that infamous attack on america and there is still no buildings to replace the memories of the old, but there are plans on the table and when those plans are finally put into action you will see the results of those who worked day and night to create a fine tuned and greater nation under god. Coach Zook has been removed from the swamp for a few months now.
The group of young men that he has inherited will be coming into a new system, but we all know it will take time to implement and learn a new system. No coach coaches the same, this is one fact the gators fail to realize. They immediately expected Coach Zook to be like Coach Superior from the start. Coach Zook produced a well oiled machine at the swamp, but another coach will benefit from it.
This is not a bad thing it only proves that Coach Zook is capable of developing undervelop young men into a powerhouse to be reckon with. Coach Zook left the gators with a caliber team that will contend for the NC in ‘06 and he did this under a continous calling for his head. Imagine what he will do with the support of all the Illini Nation. To say this year a young Coach Zook team will be ready for a head to head competition with a more experience Coach Zook team like the Gators will be an overstatement, but given Zook’s zeal and determination our road to the Gators will be paved sooner than later.-We Support Our Coach!
Posted: Sports For All
10
February
2009
Did you know that it is really possible to obtain a cell phone absolutely free withfree line rental for 12 months? This means that you can get a free mobile phone handset with free inclusive minutes and free inclusive text messages without paying a bean for them!About now your thinking that this is a scam, but you can rest assured this is the real deal!The way to cash in is to take on cell retailers at their own game. You have to understand, cell phone shops market free line rentla mobile phones in order to get customers through the door. They then attach a load of clauses to the offers to control the number of customers that take out and successfully order a free line rental deal.Free line rental deals work on the basis that the customer order a cell phone contract as usual, and pay the bill as they would with any other contract. Then, at pre set intervals within the 12 month term of the mobile phone contract the customer can to send off for cash back. At this time the store that sold you the mobile phone sends you a cheque. Usually around three different claims need to be made before you recover all of the cost of your mobile phone.Now, the store owners make this process pretty hard , as they stipulate that you provide phone bills (which you may mis place). They may also stipulate certain days for the claim to be made (which you may not remember) and impose various other tricks and loopholes. For this reason you have to be on the ball and beat them at their own game!Read the contract, put all dates in your diary, look after the relevant paperwork and put your claim in on time and you should geta cell phone cost free for an entire year!The simple fact is that shops don’t care about throwing away some of these handsets free of charge as it is a good promotion for them. Being able to publicize “cost free cellular telephones” promotes the standing of their store, and, as they recognise just a handful of customers will jump through all the catches essential to get a 12 months free line rental deal, it doesn’t actually cost them too much!A 12 months free line rental promotion may not be the right for everyone as you must be organized and make sure you finish all of the tasks of your claim properly, but, a 12 months free line rental mobile is certainly something worthy of consideration if you are price aware.
Posted: Help
4
February
2009
To achieve a perfectly formed golf swing, then you will need to do certain exercises and work to reach this goal. There are perfect golf swing drills in books, magazines, and videos, as well as online. You can even visit your local golf club professional for them to show you some drills to do at home in your spare time. Golf swing drills can help you cut strokes off your game and make you a better player overall.
A balanced golf swing is very important for any player. This will give a player a better swing so they can give the ball more power and distance. It will also keep the player from being injured from an incorrect swing.
Golf swing trainers are an excellent way to achieve a perfect golf swing. They enable you to learn the basics without going to the golf course. You can practice with some golf swing trainers in your home or in your backyard.
Before beginning a golf swing drill, you should ensure that the muscles that you are going to use for golf are strong and flexible. Flexibility training can help your golf game tremendously and give you more strength and power. You also need to evaluate your posture. If your posture is not correct, then no amount of drills are going to make your game competitive. A correct backswing should be your first goal as it is the preparation for the rotation of your body. The downswing is another part of your swing that you will want to be correct in. A proper golf swing drill will have both elements in it for you to change your golf game for the better!
About the Author
Glenn Boulton is webmaster and publisher of Golf-Swing.Sportz-Online.Com
He presents reviews, information, and tips for improving your game on his website.
Posted: Sports For All
4
February
2009
If you were one of the many kids who had dreams of playing pro basketball when growing up, but realized you weren’t gonna be tall enough. I am writing this article for you. I don’t have the money or the connections to start my own league, but I sure damn will bring awareness to this issue. And by doing so I hope to encourage the public who will then be heard by the businesses and rich powerful men who can make this dream come true.
Some of the most entertaining and talented basketball players I have ever seen play in my life are under 6ft tall. You’ve seen them in the school gym and youv’e seen them in the park, they are as athletic as any NBA star. Most of the people on this earth is under 6 feet tall. So out of this giant pool we have a higher chance of extraordinary gifted and athletic men. I call upon the world to open up a leauge up for these players.
The Earl Boykins argument. Some people will argue that height doesn’t matter, look at Earl Boykins. Let me ask you this how many GM’s will ever draft 5 players as talented as Earl Boykins and have them start? How about Players under 6 feet who want to play more than the point guard position? Exactly.
Well lets tart a league for people 5′10″ and under. Have a draft in which their will be a gigantic pool which will result in even more talented and deserving players. From a buisiness standpoint this works. We know there’s alot of talent out their under 6 feet tall. I know this league would be a very successful and entertaining league. I hope to one day see this league realized, and these dreams become a possiblity for these kids, and so if he/she wants to play pro basketball, it is not based on how tall you are, but the amount of talent, effort and skills you have.
Ben N. is the webmaster of http://www.bballboard.com
Posted: Sports For All
4
February
2009
Regular exercise has been verified to boost your overall fitness, give one a great deal more energy and a significantly longer life. In the present swift paced world, humanity are turning more & more to using fitness gear to sustain their form. Some go to sports halls where they have access to a wide-ranging collection of tools and experienced tutors whereas others select to look for something at home so that they will not have to be confined to the gym hours.
Exercise gear typically employ friction to toughen & tone your arm muscles. The following systems are generally made the most of in completing this type of friction resistance; pulleys, cables, belts, weights, gravity in addition to wind. Resistance fitness is a method of forcing your leg muscles to contract against rising resistance levels in a try to tone and toughen them.
Furthermore, by escalating the number of repetitions & span of time at the gymnasium, you’re increasing your body’s metabolism which uses fat in the body. Currently there are loads of different types of products that complete different aims & you would unquestionably do considerable well to have an idea of specifically what kind of results you are demanding before acquiring a product. Enjoy amazing deals on elliptical trainers online.
Treadmills, exercise bikes, rowing machines & stair steppers are some examples of fitness machines that offer aerobic exercise. Aerobic is essentially cardiovascular training which lifts your heart rate, metabolism & burns off fat. These devices will increase overall arm tone, fitness and energy.
Barbells, weight benches, home gyms are intended to focus on muscle tone and toughness building on precise parts of the body. These operates by increasing repetitions & the number of weights over time to tighten & tone muscle mass. Typically you ought to incorporate a bite from both the aerobic and weight training groups to complete the best body fitness.
Posted: Great Recreation Tips, Shopping + More, Sports For All
3
February
2009
In all of sports hitting a round ball with a rounded bat is said to be toughest thing to do. It might be true, it might not, but I can tell you that the difference in Major League Baseball between $2 million per year and pumping gas at a Texaco station could be as little as 30 more hits a year. So, it sure is not easy!
Think about that for a second…
500 at bats and 150 hits, and you are hitting .300.
500 at bats and 120 hits, and you are hitting .240 and maybe out of baseball!
So what’s my point? THE GAME ELIMINATES US ALL (see the related article of this same title). Some way, some how and some day we are all out of the game. Sometimes it’s injury, but more frequently, it’s on-field performance. And hitting is the one skill that will keep a position player in the game longest! Whether it is breaking into the starting line-up, the clean-up spot, a travel or High School team, or even a Major League roster, hitters have a way of staying in the game longest! (Remember, there still is a DH for poor-fielding wall-bangers in Big League ball).
Focus Plus Quality Repetitions Equals Success
Can you find ways to make better, solid and more frequent contact with the talent you now possess? You bet you can. It’s easier than you think and can be done right in your backyard! Hit a small ball…first with a bat, then with a smaller bat, then do it again and again. It’s a simple idea. I hope most readers will agree that this makes sense. … But lets dig deeper into how and why this works.
I will tell you that it is a baseball truth that if you learn the proper swing mechanics and then simply do it again and again… You become better…period!
Here’s Why It Works
1st – Players of all ages can do this though we will be making some adjustments based on age and skill level.
2nd – Hitting requires timing and balance. This is achieved through repetition of proper swing mechanics done again and again.
3rd – Focus heightens when a player is challenged – a smaller ball perhaps struck with a smaller bat will create an even greater amount of focus. Do this again and again…you will see results almost immediately!
4th – Hitting is fun!
Here’s How It Works
Your local K Mart or Wal Mart sells golfball sized whiffle balls by the dozen. They also sell broom handles. Get the picture? It stands to reason that if a player can hit a small ball, he certainly can hit a regulation-sized baseball. The same is true with a smaller bat. Start with 2-3 dozen balls and a bat. Throw from 15 to 20 feet depending on the hitter’s age and skill level. Even if he struggles in the beginning, watch what happens when he starts connecting. The eyes narrow, the “this is no fun” attitude disappears. In short order, he’s taken 50 – 150 swings! This is where progress begins to happen.
Note – If you do this three times or more during the first week especially the day of or the day before a game, you have just raised the hitter’s timing and confidence levels tremendously! But if you do it one time only, you or your player may not be motivated enough at this time in the player’s development to become a more skilled player or coach. I say this simply because this exercise requires less effort and time than most skill-building exercises that I could possibly invent or teach!
Coaching Tips & Variations
For Younger or Less-Skilled Players – Buy what used to be known as a Fat Albert Bat. It’s plastic and about 3 times the diameter of a regulation-sized bat. Cost is less than $5.and is available at a K Mart or Wal Mart type store. It’s a great way to build confidence. Players get a kick out of how far they can hit the ball too! Eventually, let them advance to their own game bat.
The Soft Toss Drill – This should be a staple for any team. Simply stated, the “pitcher” kneels about 5 – 7 feet diagonally (a 45 degree angle) to the front side of the hitter and tosses underhanded toward the front hip or thigh area in a small-to-no arc path. This is a great way to get alot of swings without all the bad throws that happen when pitching from longer distances. It saves on the pitching arm as well. The batter takes a minimum of 15-25 cuts. Take a break to retrieve balls when the player’s swing begins to get sloppy or his breathing becomes labored.
Note: Pitcher must allow time between pitches for the player to get his bat back to the set position. This is extremely important for his timing as too fast will eventually equal lousy swings and may allow bad habits to invade.
Make It A Challenge & Make It A Game – Look for the fun in any drill. Why be bored or feel like you are working when you don’t have to. Here’s a few quick , fun ideas…
Batting Average Game – Each player (or if one player, each rack of 20 swings) keeps track of how many good hits during each round of 20. Play it in 6 or 9 “innings”
Total Hits Game – Make each round a continuous total. Again play it in “innings”.
Baseball tips & youth baseball equipment, training aids & instruction!
It’s all here for baseball coaching of pitchers & hitters, little league to high school.
Posted: Sports For All
