This document provides 10 core nutrition tips for fat loss and muscle gain. It recommends staying hydrated to prevent fat storage, eating smaller meals more often to maintain metabolism, and making breakfast the most important meal to prevent muscle breakdown. It also discusses the importance of getting sufficient protein, combining carbohydrates with protein or fat, including healthy fats in the diet, stopping fasting in the evenings, and taking the right pre- and post-workout fuel to support muscle growth and recovery. The document emphasizes that achieving a lean physique requires a long-term commitment to proper training and nutrition rather than unrealistic expectations of quick results.
Carbs are killing human beings just like cigarettes do. But our worldviews have yet to incorporate this picture. And just like with cigarettes, this needs to be discussed on public forums and should be taught to children too.
Carbs are killing human beings just like cigarettes do. But our worldviews have yet to incorporate this picture. And just like with cigarettes, this needs to be discussed on public forums and should be taught to children too.
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the WorkoutOoWomaniya
Working out every day for an hour or two? But still, no result to be seen? That might be because you are consuming wrong post workout meals. Check out the article for more details.
13 Foods For Energy and Reducing Sugar Cravings Chelsea O'Brien
Weaning myself of sugar after I realized how addicted I was initially seemed like a MASSIVE challenge.
However, I began studying foods and nutrients to understand the causes behind my addiction to sugar…including learning how processed, sugary foods actually activate our brains in the same way as drugs like cocaine and heroin.
I realized that one way to conquer sugar cravings and overcome sugar addiction was to start replacing my foods with whole versions and eliminating the processed stuff. I realized that this also helped me psychologically, because I felt like I was giving myself "the best" food I could instead of depriving myself by going on some new diet and forcing rules upon myself.
http://coachkeena.com "Becoming a fat adapted athlete," or could be called, "Why American's are fatter since the food pyramid was introduced. (It's upside down!) Anyway, this excellent training by Coach Keena, BS Health, CrossFit certified, USAT certified, etc etc, will not only explain why a fat based diet is superior, it includes all the science, recommended foods to eat, what to avoid etc.
Especially useful for CrossFit and CrossFit Endurance. Lean more on this at http://davesherwin.com
To your health success!
If you want to know how to lose belly fat you've come to the right place, but despite your desire you can't spot-reduce (target) individual areas of fat, and that includes your belly . No amount of crunches, sit-ups or toes-to-bar will eradicate your spare tyre. Instead, it's lifestyle habits and dietary choices that are going to help you eradicate your unwanted midriff.
Buy Eat more weigh less Cookbook 2013 (spiral bound if purchased as hard copy) by Dr.Terry
Shintani (Paperback) online at Lulu. Visit the Lulu Marketplace for product details, ratings, and
reviews.
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the WorkoutOoWomaniya
Working out every day for an hour or two? But still, no result to be seen? That might be because you are consuming wrong post workout meals. Check out the article for more details.
13 Foods For Energy and Reducing Sugar Cravings Chelsea O'Brien
Weaning myself of sugar after I realized how addicted I was initially seemed like a MASSIVE challenge.
However, I began studying foods and nutrients to understand the causes behind my addiction to sugar…including learning how processed, sugary foods actually activate our brains in the same way as drugs like cocaine and heroin.
I realized that one way to conquer sugar cravings and overcome sugar addiction was to start replacing my foods with whole versions and eliminating the processed stuff. I realized that this also helped me psychologically, because I felt like I was giving myself "the best" food I could instead of depriving myself by going on some new diet and forcing rules upon myself.
http://coachkeena.com "Becoming a fat adapted athlete," or could be called, "Why American's are fatter since the food pyramid was introduced. (It's upside down!) Anyway, this excellent training by Coach Keena, BS Health, CrossFit certified, USAT certified, etc etc, will not only explain why a fat based diet is superior, it includes all the science, recommended foods to eat, what to avoid etc.
Especially useful for CrossFit and CrossFit Endurance. Lean more on this at http://davesherwin.com
To your health success!
If you want to know how to lose belly fat you've come to the right place, but despite your desire you can't spot-reduce (target) individual areas of fat, and that includes your belly . No amount of crunches, sit-ups or toes-to-bar will eradicate your spare tyre. Instead, it's lifestyle habits and dietary choices that are going to help you eradicate your unwanted midriff.
Buy Eat more weigh less Cookbook 2013 (spiral bound if purchased as hard copy) by Dr.Terry
Shintani (Paperback) online at Lulu. Visit the Lulu Marketplace for product details, ratings, and
reviews.
Lose weight fast and help accelerate the metabolismBungbiM
Many people say they want to lose weight, but few take steps to improve their metabolism. Metabolism is the process by which you convert food into energy for your body.[1] You have probably heard people say they have a "slow metabolism" or a "fast metabolism." This is usually their explanation for why they can either gain weight easily or eat whatever they want without gaining weight. While the rate at which your metabolism runs is based on genetics, there are some ways you can speed up your metabolism by gaining muscle mass. The more muscle mass you have, the more calories you will burn.[2] Be sure to improve your diet, exercise, and change your lifestyle in order to lose weight.
For many reasons, men can get out of shape and put on some weight. There are some tips for man to lose weight at home. You might even be surprised if you follow this simple advice for how to lose weight at home.
In the most basic terms, a person’s metabolism is the rate at which calories are burned in order to maintain bodily functions and, more broadly, life. And so, to heavily butcher a famous Abraham Lincoln quote: “It is the eternal struggle between these two principles – metabolism and your waist line – throughout the world. They are the two principles that have stood face to face from the beginning of time; and will ever continue to struggle.”
Are you sick and tired of living an empty yet increasingly hectic modern day life? Definitely you'll get a solution-go through this small article-imagine a life without worries.
Keys to get a six pack abs for men in 4 weeksthuhoang89
Six pack abs is considered a symbol of masculinity. Most of men have to train hard to get a six pack abs. However, there are keys to getting a six pack abs for men in 4 weeks.
Anyone has a six pack abs (actually 8 segments), but due to it is covered above by belly fat. Many thin people do not have belly fat but they lack of doing abdominal muscles exercise, so also do not see six pack abs.
Proven Way to Fat Loss in 7 Days Meal Plan ProgramBIOV8
All foods you eat determine a different response from the brain, causing dependent chemical chains to fire throughout your body. Your meals powerfully impact your body & every meal choice you make is an opportunity to improve. So, let’s look at your relationship with food, reboot your wellbeing & control your energy balance from the inside out.
If you are overweight, you are more likely to suffer from high blood pressure, heart disease, high cholesterol or diabetes. You may also be more prone to osteoarthritis, varicose veins, hiatus hernia and gynaecological problems.
How can you lose weight? The simple, snappy answer is ‘Eat Less, Move More’. You need to burn more calories than you eat. Sadly, we all know this already, but a majority of us seem to be unwilling to take action!
29 ways to lose weight extremely fast, effective, and scientifically proven.pdfGhulam Sarwar
Are you looking to lose weight to improve your appearance, your health, or even both? If you are, you may be looking for advice. The good news is that there are a number of tips that you can use to help you successfully lose weight and hopefully achieve your weight loss goal.
When it comes to losing weight, the best thing that you can do is eat healthy. Eating healthy involves watching the foods that you eat, not necessarily how much food you eat. Of course, you may want to restrict the amount of foods that you eat, when on a diet, but it is more important to focus on the foods that you do eat. For instance, if you were to eat fruit instead of chips, you could have more fruit snacks with your meals than you would be able to if you were just to eat junk food.
Since eating healthy is an important component of losing weight, you may be wondering how you can go about doing so. One of the first things that you should do is find and familiarize yourself with healthy meals. You can do this by way of standard internet search or by buying a collection of healthy eating recipe books. To reduce the boredom often associated with healthy eating, especially if you are not use to it, it is important that you “spice,” up your foods and try to not eat the same meals over and over again each week.
In connection with healthy eating, regular exercise is also important to weight loss. If you are looking to lose weight, you should start an exercise plan for yourself. Exercise is important as it burns off calories. When you burn calories, the amount of calories that your body absorbs decreases. This is, essentially, what makes it possible for you to lose weight. If you haven’t been exercising regularly in the past, it is important that you take it slow. Exercise is a great way to lose weight, but you do not want to overdo it, especially at first.
If you don’t currently have an exercise plan or program in place, you may be wondering more about what you can do. One of the many ways that you can go about finding exercises or workouts to do is by buying a collection of fitness magazines. Many fitness magazines have detailed exercises outlined in them, often accompanied by pictures. You may also be able to find free instructional workout videos or exercise moves online. As a reminder, it is important to start out slow or at least start with exercises that would be easy for you to.
Eating healthy and regular exercise are both important components of losing weight, but there are additional tips that you can use to help you lose weight. One of those tips involves finding a workout partner or a workout buddy. This is a person who can exercise with you, whether your exercise involves visiting a local gym or just going for a walk at a local shopping center. Having a workout partner may help to keep you motivated and it may help to keep exercising and losing weight fun and exciting for you.
Cover slide to my upcoming Webinar June 20th for Equinox Master Level 4 Trainers. DOne via Strength and Conditioning Webinars. Gonna be a good one. I will post more after webinar.
Copy of a Basic Food Ladder System I supply people for guidelines. Then I progress to hormone optimization via nutrient timing, combination and dominant metabolic hormone type.
Very nice summary of Adrenal Stress information from Metametrix. Good read. I check the adrenals on all of my clients. I suffered from this condition, so I know it personally.
Dr. Perry Nickelston, DC, FMS, SFMA presentation for the Association of NJ Chiropractors on Plantar Fasciitis. Using movement and laser therapy as treatment.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
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Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
1. 4-CORE NUTRITION
“IF YOU KEEP ON DOING WHAT YOU’VE ALWAYS DONE, YOU’LL
KEEP ON GETTING WHAT YOU’VE ALWAYS GOT!”
Perry Nickelston, DC, FMS, SFMA
1. STAY HYDRATED
Did you know that being dehydrated makes you fatter? Why? Muscle Glycogen (stored sugar energy created from ingested carbohydrates)
is stored along with water. For every gram of Glycogen in the muscle there should be three of water. Dehydration forces Glucose to remain
in the bloodstream instead of muscle until it reaches the liver for overflow storage. When the liver is full, the Glycogen (sugar) has no place
to go but your FAT cells. Not good!! So how much should you drink?
Recommended: .55x your bodyweight in pounds = # ounces per day)
2. EAT SMALLER AMOUNTS MORE OFTEN
Not eating frequently enough is a major mistake that most people make in their fat loss/muscle gain nutrition strategy. When your body does
not have enough calories to replace the energy expenditure from exercise, it will take the calories from your lean muscle mass. The loss in
muscle mass leads to a decreased metabolic rate and gives you one very unappealing physique.
Starving yourself will only cause your metabolism to decrease to an all time low and the body will be forced to hoard (store) more fat for
future energy. Always eat at least 5-6 small meals and snacks during any given day, including your days off from training. Simply eat a
little bit less at each meal on the off days, but absolutely DO NOT skip meals. Eating every 2-3 hours keeps the hormone Insulin from
spiking up and down, creating a steady increase in your metabolic rate to help burn fat.
3. BREAKFAST IS THE MOST IMPORTANT MEAL
Want to get lean and eat a lot? Chow down at breakfast. Of your 5 daily meals, the one that is least likely to end up on your hips, thighs
and lower back is the first one. In the morning, muscle glycogen stores are lower than during any other part of the day, you are actually in a
fasted catabolic state (body eats up lean muscle stores for energy). When glycogen stores are low, your body’s capacity to take
carbohydrates and store them as body fat is hampered. So pack in the carbs at breakfast –along with 20-40 grams of high quality protein to
jump-start your day. And don’t worry about getting fat.
Suggestion: Here is my personal secret recipe for Power Pancakes! You will love them!!
1 cup of one minute oatmeal (not the packets), 1 whole egg and 2 egg whites, 1 scoop of whey protein, raisins, ½ cup of orange
juice, cinnamon and honey, teaspoon of cottage cheese.
Combine ingredients, cook until golden brown. Top with all natural jelly (YUMMY)
Let me know how you like them’!
2. 4. ALL CARBS ARE NOT CREATED EQUAL
When you put a simple sugar in your digestive tract, even if it's in a fat free cookie, all of that sugar gets absorbed into the bloodstream at
once. For that moment, you have high blood sugar. Assuming the pancreas is functioning well, it responds to the blood sugar spike by
beginning to produce more insulin. There is a sensitive balance between the pancreas' production of two hormones, insulin and glucagon,
thus, when you are forced to up insulin production, your pancreas has no choice but to back off on its production of glucagon. Insulin is a
"storage hormone" as it transports sugars through the wall of the digestive tract and into the muscles and the liver. Glucagon is a "release
hormone" and allows you to mobilize stored fat.
When you eat a simple sugar and glucagon production declines, you are crippling your fat burning ability. The refined carbohydrates, such
as foods made with bleached and refined flour, are not much better. Normally your body does a fair amount of calorie burning work to digest
complex carbs, but if those carbs have been bleached and processed, it's sort of like a machine did much of the work your body was going
to do. The process also robs grains of vital micronutrients making them "empty calories" that, in addition to spiking blood sugar, are easily
converted into triglycerides and stored as fat. As a rule, you shouldn't eat more than two or three grams of carbs per pound of body weight.
Many people overdose on carbs, thinking them "safe" if they don't have a high fat content. But your system doesn't discriminate: It stores any
excess calories--whether from protein, fat or carbs--as fat.
5. KNOW YOUR PROTEIN AMOUNT
How much protein is enough? For the person whose idea of physical effort is changing channels by hand, protein isn't an issue. But for
someone who's active in sports and trains regularly, adequate protein is essential for gaining muscle and losing fat. Your safest bet is to
ingest between 0.8 and 1 gram of protein per pound of lean mass.
When doing that calculation, use the weight you think you would look good at, especially if you're 20 or more pounds too heavy. For
example, if an optimal weight for you would be 170 pounds, multiply that number by 0.8 grams: Your daily protein requirement turns out to be
136 grams, which translates to 27 grams of protein per meal (at five meals per day). That's about four slices of turkey breast deli meat or one
small can of water-packed tuna. Remember this rule, ‘The less legs, the better.” Liver dominant hormone people do better with less protein
however.
6. POWER EVERY MEAL WITH PROTEIN/FOOD COMBINING
Never eat a carbohydrate by itself! Always combine it with another food, either protein or fat. This rule applies to eating a single piece of
fruit. Why, you need to offset the sudden reactionary spike of Insulin. This prevents fat storage. So, eat that apple with a handful of nuts,
a yogurt, peanut butter, etc. While eating anything raises your metabolic rate, protein boosts it the most. Chicken, turkey, beef, egg whites
and cottage cheese are just a few of the choices you have for high-rev foods. Protein is also the building block of muscle, and the more
muscle you carry; the more efficiently your body will burn fat.
Muscle is metabolically active, which means it burns calories even at rest. Fat, on the other hand, doesn't require calories--it just sits there.
It follows that what you don't want from your weight-loss program is loss of muscle tissue. One way to minimize this loss is to get enough
3. protein delivered in relatively precise doses throughout the course of each day. And for your body to make use of that protein for muscle
building, you've got to hit the weights regularly.
7. FATS ARE FABULUOUS
Contrary to popular opinion, too much fat intake doesn’t make you fat. Too much of anything will make you fat, be it protein, carbohydrates,
or fat!! Some fats you need. One kind is called omega-3 fatty acids. Common to fish and flax seeds, this fat helps burn fat when combined
with a low calorie diet. One study showed individuals following a low calorie diet and eating fish on a daily basis lost more fat and weight
than those who ate the same amount of calories but did not eat fish.
Another kind of fat is called omega-6 fats. These fats help support brown fat burning. Babies are loaded with brown fat. That’s one reason
they can eat pound for pound more calories than at any other time in their lives and become leaner. Brown fat burns calories. Adults also
have brown fat but in far smaller amounts. Most is located around the spinal column while the rest coats the organs. Omega-6 fats support
brown fat’s ability to burn calories.
The final of the important fats is CLA, short for conjugated linoleic acid. This fat seems to turn up the production of a fat burning enzyme
called hormone sensitive lipase (HSL). HSL opens up fat cells allowing them to dump fat. While this isn’t a thermogenic effect, there’s no
increase in the metabolism overall, it adds to fat loss when combined with thermogenic factors numbered 1-6 above.
8. STOP FASTING IN THE EVENING
Doing so might make sense for an obese, sedentary person, but someone exercising all week needs to be nourishing his or her body to build
muscle during sleep. People have these myths like 'I shouldn't eat after 8, or I shouldn't do this or that, but it's like, ‘Do I fill my car with
gas at 8 a.m. or 8 p.m.?” What matters is, how many miles did you drive? Active people need to nourish their bodies from the demands put
on it by strenuous exercise. The body has a wonderful way of taking the nutrients from your hard earned muscle if you don’t feed it enough
of what it needs.
Don't spend countless hours in the gym and sabotage your progress by not eating enough food. Never go to bed hungry or wake up hungry
because I guarantee you will be losing precious lean muscle mass. One hour before bedtime consume a protein shake in 16 oz. of water, or
eat an egg white omelet with cheese to prevent hunger pangs. This will give your body a positive nitrogen balance during sleep to prevent
catabolism (muscle atrophy).
9. TAKE THE RIGHT PRE-WORKOUT FUEL
Rule of thumb: Exercise on an empty stomach! You want blood rushing to your muscles for strength, not the stomach for digestion. Two to
three hours before exercise eat a high-energy meal such as chicken breast and granola. One hour before training drink 16 ounces of water
with whey or soy protein. Under no circumstances should you ingest an energy sports drink that contains carbohydrates or sugar
before exercise!! Examples: Gatorade, Red Bull, bodybuilding drinks, etc.). This is only for athletes in competitive endurance events or those
training more than 2 hours per day, so they do not fatigue and burn out. For those seeking fat loss and lean muscle this is a drastic
mistake. You will be exercising to burn off the drink. What a waste of time!
4. 10. TAKE THE RIGHT POST-WORKOUT FUEL
First rule of recovery is to replenish the muscle Glycogen (sugar) stores! But it must be done during a very specific time frame. After
resistance exercise and vigorous aerobic activity, Growth Hormone and Testosterone are released to begin growth and repair. These
hormones reach their peak within one hour after exercise. If you eat too soon after training you will reduce this hormone response. Not
good! Between 30-45 minutes after training take a super high simple sugar carbohydrate drink (60-70 grams), with protein (30-35 grams),
preferably whey or soy
“BONUS MENTAL POWER TIP”
Failure is a Process! Over the last few years, I've helped hundreds of people achieve their own personal
"Success Stories" after several failed attempts at getting their overweight body into shape. Designing a training
and nutrition program that enabled them to achieve lasting success in staying in shape was only possible after
they mastered the “neck-up” positive mental attitude of fitness success.
I think that part of the reason people fail in their quest for a better body is that they have unrealistic
expectations. There are no shortcuts to obtaining great physical conditioning and health. Optimal physical
conditioning and health are the result of a lifetime commitment to proper training and nutrition. In our "fast
results now" society, we expect things to happen quickly and effortlessly. We then expect to move on without
another thought, without ever having to work at our goal again.
Great physical shape is an ongoing process. You're either getting better or you are sliding back. There's no such
thing as status quo in a living organism. The key, then, is to get on a program that you can live with, a program
that you can incorporate into your life and stick with it!
Perry Stopchasingpain.com
973-800-6570