THE SECRET TO BOOSTING PERFORMANCE AT ANY AGE

THE SECRET TO BOOSTING YOUR BODY.

What is healthy eating

WHAT DOES HEALTHY EATING MEAN.

A DAY OF HEALTHY EATING ( diet )

A HEALTHY EATING PLAN .

NUTRITION TIPS TO BURN MORE CALORIES STARTING TODAY

NUTRITION TIPS To Start Burning More Calories Today.

jeudi 5 octobre 2017

MASS GAINS

HOW TO BUILD MUSCLE

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There are a number of supplements used by weight trainers in an attempt to increase either strength or mass gains. Although the CKD is probably not the optimal mass gaining diet, many individuals choose to use these supplements to maintain strength and muscle mass while dieting and they are discussed here.

Glutamine

Glutamine is one of the most popular supplements on the market right now. Glutamine is typically considered a non-essential amino acid (AA) since it can be made within the body. However, in times of high stress, it may become essential . 


Glutamine is involved in maintaining the immune system and low glutamine levels have been linked to overtraining in endurance athletes . Weight training is a form of stress and, although not directly studied, glutamine supplements have been suggested to help deal with the stress of training.

A majority of glutamine research has focused on its effect in critically ill individuals and burn patients. It is a major mistake to extrapolate from pathologically ill patients to healthy, weight training athletes although many authors in the field of nutrition have made that mistake.

Outside of its effects on immune system function, oral glutamine has also been shown to elevate growth hormone levels in the bloodstream, which may be useful for fat loss . The primary problem with oral glutamine supplementation is that glutamine is a major metabolic fuel for the small intestine. As well, high doses of glutamine tend to be absorbed by the kidney with the end result being that little of the glutamine ingested actually gets into the muscles .

A possible solution is to take glutamine in small doses throughout the day. Doses of 2 grams may not activate absorption by the kidney  and it should be possible to keep blood glutamine levels high by taking it in this fashion. However, a little known effect of glutamine is that it inhibits ketogenesis in the liver .

Many individuals have found that glutamine supplementation prevents them from establishing ketosis. However others have not found this to be the case and, as with many supplements, experimentation is the key. Glutamine probably has its greatest potential during the carb-up period of the CKD.


Creatine Monohydrate

If there is a single sports supplement that has been shown to work under a variety of conditions, it is creatine. Recall from chapter 19 that creatine phosphate (CP) is used to provide short term energy for exercise lasting approximately 20-30 seconds. Numerous studies have shown that supplementing with creatine monohydrate can increase muscular stores of CP and enhance high intensity exercise performance (for recent reviews of the effects of creatine .

Improvements are primarily seen in short duration, high-intensity activity such as sprint performance as well as weight lifting . However, creatine has not consistently been shown to improve longer events, which rely on other energy systems. The improvements range from the ability to maintain a higher performance level prior to fatigue, the ability to perform more
repetitions with a given weight, and some studies suggest that creatine supplementation may increase maximal strength (1 repetition maximum). Additionally, creatine typically causes a large initial weight gain of 5 or more pounds, although the majority of this weight is water.
Whether long-term creatine supplementation causes significantly greater gains in lean body mass is still under research.

Creatine is typically loaded first to saturate muscular stores. Although the optimal dosage can vary, most studies suggest consuming 20 grams of creatine in divided doses (typically 5 grams four times a day) for 5 days to saturate muscular stores. An alternate method is to take small (3 grams) daily doses of creatine, which results in similar loading over a period of a month .

Some individuals find that high doses of creatine cause stomach upset, and lower doses may make loading possible while avoiding this problem. Although maintenance doses have been suggested, there is some debate as to whether or not this is truly necessary . As long as red meat is an integral part of the diet, as it will most likely be on any form of ketogenic diet, muscular CP stores will stay elevated for long periods of time.


One concern regarding creatine and the ketogenic diet is that research suggests that creatine is absorbed most efficiently if it is taken with a high glycemic index carbohydrate .
Thus the low-carbohydrate nature of the ketogenic diet raises the question of whether creatine supplementation is useful. What should be remembered is that the early creatine studies used coffee or tea, without carbohydrates, and creatine uptake was still fairly high. Simply more creatine is absorbed if it is taken with a carbohydrate.


There are several strategies to get around this problem. The first is to load creatine before starting a ketogenic diet, so that it can be taken with a high glycemic carbohydrate. Once loaded, the high intake of meat on a ketogenic diet should maintain muscular stores. Additionally, creatine uptake is higher following exercise so that a maintenance dose could be taken immediately after training. Finally, many individuals have had success taking high dose of creatine (10-20 grams) during the carb-load of the CKD. As well, creatine could be taken around workouts on a TKD.
Creatine has no known effects on ketosis, nor would it be expected to affect the establishment or maintenance of ketosis.

Other mass gaining supplements


Weight trainers and bodybuilders are bombarded daily with advertisements for new supplements purported to increase strength and mass. As a general rule, there is little human data to suggest that these substances offer a significant advantage in terms of strength or mass gains.

Along with this, individuals constantly want to know if a given supplement will work on a ketogenic diet, or how it will affect ketosis. In all of these cases, there is simply no data available, and individuals will have to experiment to find what does and does not affect the diet.



samedi 30 septembre 2017

Effects of exercise on ketosis

Post-exercise ketosis

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Simply restricting carbohydrates will establish ketonuria (presence of ketones in the urine) given enough time (typically 3-4 days). The requirements for the establishment of ketosis are discussed in detail in chapter 4 but are briefly reviewed here. Additionally, exercise interacts with carbohydrate restriction and affects ketosis. This chapter discusses the role of exercise, both in helping to establish ketosis, as well as its impact on ketosis once established.

A recap of ketogenesis

Ketosis requires a shift in the liver away from triglyceride synthesis and towards free fatty acid (FFA) oxidation and ketone body formation. Blood glucose must also drop, lowering insulin and increasing glucagon and decreasing the I/G ratio. Along with this hormonal shift, there must be adequate FFA present for the liver to produce ketones.
Exercise is inherently ketogenic and all forms of exercise will increase the rate at which the liver releases its glycogen, helping to establish ketosis. As the rapid establishment of ketosis is important for individuals using the CKD approach (who only have 5-6 days to maximize their time in ketosis), strategies for entering ketosis are discussed. The overall effects of exercise on ketone concentrations is also discussed.


Section 1: Aerobic exercise

It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise (1). During aerobic exercise, liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in FFA levels in the bloodstream. During aerobic exercise, there is a slight increase in blood glucose uptake which peaks around ten minutes. To maintain blood glucose, the liver will increase liver glycogen breakdown, keeping blood glucose stable for several hours. Thus, the overall effect of aerobic exercise is to increase the production of ketone bodies .The increase in ketone bodies during exercise is smaller in trained versus untrained individuals, due to decreased FFA mobilization during exercise .
Aerobic exercise can quickly induce ketosis following an overnight fast. One hour at 65% of maximum heart rate causes a large increase in ketone body levels. However, ketones do not contribute to energy production to any significant degree . Two hours of exercise at 65% of maximum heart rate will raise ketone levels to 3mM after three hours. High levels of ketonemia (similar to those seen in prolonged fasting) can be achieved five hours post-exercise . 
This increase in ketone bodies post exercise allows for glycogen replenishment in the muscle. Since the brain will not be using glucose for energy, any incoming carbohydrates can be diverted to the muscles . Obviously, if no dietary carbohydrates are consumed following training, ketosis should be maintained.
Aerobic exercise decreases blood flow to the liver which should decrease the availability of FFA for ketogenesis . However, this is offset by an increase in FFA availability and,extraction by the liver .
If ketone body levels are low at the onset of exercise, there is an increase in ketone concentrations during exercise. If ketone body levels are high during exercise (above 2-3 mmol), exercise has little effect on overall ketone body levels simply because they are already high (i.e. levels of ketosis will not deepen). This reflects one of the many feedback loops to prevent ketoacidosis during exercise and afterwards . High levels of ketones inhibit further fat breakdown during exercise although insulin levels still decrease. The primary fuel for exercise is FFA and the body will simply use the FFA already present in the blood for fuel.

Section 2: High-intensity exercise

Very little research has looked at the effects of high-intensity exercise on establishing ketosis or post-exercise ketosis. However, we can make some educated guesses based on what is known to occur during high-intensity exercise.
During high-intensity exercise, the same overall hormonal picture described above occurs, just to a greater degree. Adrenaline and noradrenaline increase during high-intensity activities (both interval and weight training). The large increase in adrenaline causes the liver to release liver glycogen faster than it is being used, raising blood glucose . While this may impair ketogenesis in the short term, it is ultimately helpful in establishing ketosis. Insulin goes down during exercise but may increase after training due to increases in blood glucose. Glucagon goes up also helping to establish ketosis. Probably the biggest difference between high and lowintensity exercise is that FFA release is inhibited during high-intensity activity, due to increases in lactic acid .
Many individuals report finding a decrease in urinary ketones (or a complete absence) Following the performance of high-intensity exercise. Most likely, this reflects a temporary decrease  in blood FFA concentrations and increase in blood glucose and insulin. Additionally, the large increase in adrenaline and noradrenaline decreases blood flow to the liver further decreasing FFA availability for ketone production.
So while high-intensity exercise is arguably the quickest way to establish ketosis (due to its effects on liver glycogen breakdown), the overall effect of this type of exercise could be described as temporarily anti-ketogenic. The solution to this dilemma is simple: follow highintensity activity (to empty liver glycogen) with low-intensity activity (to provide FFA for ketone formation). Ten to fifteen minutes of low-intensity aerobics (below lactate threshold) following intervals or a weight workout should help to reestablish ketosis by lowering blood glucose and providing FFA for the liver.The impact of different forms of exercise on ketosis appears in table 1 :










Summary
Low-intensity aerobic exercise, below the lactate threshold, is useful for both establishing ketosis following an overnight fast as well as deepening ketosis. High-intensity exercise will more quickly establish ketosis by forcing the liver to release glycogen into the bloodstream. However it can decrease the depth of ketosis by decreasing the availability of FFA. Performing ten minutes or more of low-intensity aerobics following high-intensity activity will help reestablish ketosis after high-intensity activity.

Guidelines for Establishing and Maintaining Ketosis

      1. After a carb-up, if not weight training the following day, perform 45’+ of low-intensity aerobic exercise (~65% of maximum heart rate) to deplete liver glycogen and establish ketosis without depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver glycogen but will negatively affect your leg workout.
OR
       2. Perform a high-intensity workout (weight training or intervals) followed by 10-20’ of lowintensity aerobics to provide adequate FFA for the liver to produce ketones.
       3. Perform 10-15’ of low-intensity aerobics after high-intensity training to provide FFA for the liver for ketone body formation.



mercredi 27 septembre 2017

The Basics of Bodybuilding Nutrition :

HOW TO CREAT A BODYBUILDING DIET


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First of all you must know WHY you eat, then you will be better able to avoid things that you know to be injurious. Foods eaten under proper conditions among other things, repair the waste and worn-out tissue, build up the brain, supply the cells with the elements of life, and also store fat.
The seven principal classes of nutrients are:

1. PROTEIN, largely composes muscles, organs, antibodies and all enzymes.

2. CARBOHYDRATES, the body’s principal source of energy
        a. Simple Carbohydrates - all sugars including dextrose, maltose, lactose,table sugars (sucrose)
        b. Complex Carbohydrates - primarily starches. Some examples are bread,rice, pasta beans, fruits, vegetables and potatoes .

3. VITAMINS, helps to regulate many bodily functions, including the digestive and nervous system .

4. MINERALS, essential for numerous processes from bone formation to heart functions; they become part of the body.

5. FATS, Numerous body functions from warmth to maintaining healthy skin.

6. FIBER, aids in the elimination of body waste and reduces the risk of contracting certain diseases; the indigestible part of the carbohydrate.

7. WATER, basis for all body fluids, cell processes and organ functions.

All foods containing the above constituents to any degree are valuable for the perfect nourishment and maintenance of the body in a state of normal health. In other words, to maintain good health you should eat from all the seven classes of food daily. If one or more are omitted, you will suffer the consequences of undernourishment. There are other important factors to be taken into consideration, such as the right proportion of foods in each of the seven classes. They must also be combined in such a way that on entering the stomach they can be acted upon by the various digestive juices with the minimum expenditure of energy. They must be eaten at regular intervals; under wholesome conditions; presented in an attractive and appetizing manner and thoroughly chewed
before swallowing.

Here is a list of those foods containing a large percentage of protein:

1. Nuts                                    5. Poultry
2. Eggs                                    6. Lean Meats
3. Beans, soy, peas                  7. Fish
4. Milk and Cheese

Carbohydrates: foods containing simple and/or complex carbs are:

1. Bread                                    5. Cereals
2. Macaroni, spaghetti              6. Meals & Flours
3. Table sugar 7. Crackers
4. Syrup 8. Potatoes

Those foods very rich in Vitamins are:

1. Green Vegetables                  5. Tomatoes
2. Oranges & Lemons               6. Herbs
3. Butter                                     7. Bananas
4. Melons                                   8. Root Vegetables

The foods predominant in fat are:

1. Cream                                     4. Nuts
2. Fat Meats                                5. Cooking Fats
3. Butter                                      6. Table and Salad Oils

Another group that cannot be overlooked are the minerals, including:

1. Shellfish                                  5. Whole Grains
2. Apricots                                  6. Leafy Green Vegetables
3. Fluoridated Water                   7. Organ Meats
4. Broccoli

The foods giving the essential fiber are:

1. Bran                                         4. Root Vegetables
2. Leafy Vegetables                     5. Cereals
3. Whole Wheat                           6. Fruit Pulp


lundi 25 septembre 2017

Low Fat Weight Loss Diets

HOW TO LOSE WEIGHT FAST 

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-Not as popular now as the more heavily publicized diets such as Atkins, South Beach and The GI diet, low fat diets still have a great deal to recommend them. Although diets based on lowering the amounts of carbohydrates, recommend the intake of a variety of fatty foods, many dietitians have long been of the opinion that a low fat and high fiber diet is the best combination for weight loss and health.

 -There have been many diet books covering the low fat weight loss diet, such as the Rosemary Connelly Diet. This maintained that a very low level of fat together with an increased amount of dietary fiber, as in whole meal bread, pasta and brown rice, would aid weight loss and help you to maintain a satisfactory level.

 -Although a low fat weight loss diet is generally considered to be one of the more sensible diets, you should always consult your doctor before starting a new pattern of eating. One of the easiest ways to start a low fat diet is to cut down on the amount of fried foods that you eat. There are perfectly acceptable alternative ways of cooking most foods that are normally fried. Even French fries can be made in the oven, using very small amounts of fat when compared with deep-frying.

 -An easy way to get a good start with a low fat weight loss diet is to buy a steamer. This is a very quick and efficient way of cooking foods, with a minimal loss of vitamins and minerals and is of course very low fat. Steaming is a very good way to cook and can replace a deep fat fryer for some cooking, as well as providing a simple way of cooking many healthy alternatives to bought in convenience meals.

 -Lowering your intake of butter and margarine is another simple way to lower your intake of fat and help weight loss. You don’t even have to change what you eat. You can make a difference by either spreading the butter or margarine very thinly or just leaving it our altogether.

 -Reducing fat in your diet does not have to be complicated and there are some very simple things that you can do to make a difference. When cooking meat it is possible to remove some of the fat before you start cooking and if you also grill the meat instead of frying it, you have removed a substantial amount of fat and possibly helped towards your weight loss goals.

 -Cutting down on eating pastry is a good way to help weight loss. Pastry can contain a large amount of fat, so just by choosing a lower fat alternative you can make a difference to your chances of reaching your target. There are some fats that many dieticians believe are good for you, such as olive oil and oily fish and these can be included in a low fat diet. It is really a question of balance. A good low fat weight loss diet can be a very healthy way to lose those extra pounds. Your doctor should be able to provide you with good advice on the best way to choose a diet and how best to make it work for you.


mardi 19 septembre 2017

5in1 SLIM SUPERFOOD MIX 300g


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