Why Breakfast Is The Most Important Meal Of The Day?!
We’ve all heard the old saying that breakfast is the most important meal of the day, but do you know why? All the facts and science behind this theory will proves that your parents and grandparents were right after all!
Now obviously, food is fuel and energy for our bodies and without it we spend the day stumbling around in a fog and fighting off a headache and a bad attitude. Breakfast is literally just that, breaking the fast that your body is in from the night before.
The consumption of a morning meal increases the metabolic rate (how fast you burn calories) and kick starts your body into gear, telling it what to expect the rest of the day. If breakfast isn’t had, your body doesn’t process your next meal as quickly and tries to hold onto those nutrients. Since it didn’t get any morning fuel, it tries to hold onto the afternoon meal as long as possible instead of burning it right away.
Studies have proven that weight loss is more difficult and weight gain more prevalent in folks who opt out on the morning meal. Those who skip breakfast have a tendency to consume more food than usual the next chance they get to grab a bite to eat and also have a higher tendency to snack on high-calorie foods to keep hunger at bay until then.
So next time you head out the door and stop in at the local coffee shop for breakfast, know it won’t hold you over till your next meal and even if you think it does, it isn’t helping your body gain the energy needed, or burn the calories it should!
Everyone Benefits from Amino Acids
Although protein is often associated with bodybuilding and lean mass gain, it is also important for a wide variety of functions within your body. This is because protein contains amino acids, which are integral in the production of enzymes, hormones, skin, hair and muscle cells, among other tissues. However, not all food sources offer the same quality of protein and only some foods are considered complete protein containing all essential amino acids. These amino acids cannot be produced by your body, so you have to obtain them through your meals.
Eggs are a complete protein source, which makes them a fantastic source of protein. Eggs do contain fat, nearly all of which is contained in the yolk. However, the yolk also provides vitamins and most of the egg’s protein, so eating whole eggs may be more beneficial than eating egg whites, if you’re concerned about protein quality rather than cutting calories.
Fish is also a complete protein source. Many fish, such as tilapia and orange roughy, are low in fat and high in protein, which makes them low-calorie, complete protein sources. Other fish, such as salmon, contain high levels of healthy, unsaturated fats. Though high in calories, these fish may offer health benefits that lean fish do not.
Poultry (includes chicken and turkey is a complete protein source, which are low in fat and rich in (more…)
Salmon with spiced yogurt sauce
1⁄4 tsp. coarse salt and black pepper
Nonstick cooking spray
1⁄3 cup low-fat plain yogurt
1⁄2 Tbsp. olive oil
1 tsp. finely grated lime zest
1⁄2 Tbsp. lime juice
1⁄2 tsp. finely grated orange zest
1⁄2 Tbsp. orange juice
1⁄2 tsp. curry powder
1⁄4 tsp. cayenne pepper
1⁄2 Tbsp. honey
1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray. 2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes. 3. While salmon broils, whisk together all sauce ingredients in a bowl until combined. 4. Cover salmon loosely with foil and con-tinue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.
NUTRITION FACTS (per serving): 345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium
Not only will a strong back look sexy. It is crucial for maintaining functional movement and preventing back injuries. A great way to train your back for maximum results is by using cables. They keep your muscles under constant tension while putting less stress on your joints than free weights. They’re very versatile because you can adjust the angle and height to customize the apparatus to fit your needs. Also using cables help isolate the working muscles, allowing you to develop more detail and separation.
The first exercise, the straight-arm pull-down, is a single-joint move that targets and pre-exhaust the upper lats.
Next is the traditional lat pull down if you have a pre-existing shoulder problem you will hit your lats effectively while avoiding shoulder impingement.
The lats and middle back are generally where you derive the most power, and the one-arm cable row will thoroughly target your lower lats.
Last exercise is back extension, which are a great way to finish off your routine a great way to target you lower back and core.
You can insert this workout into your regular training split once or twice a week, but it shouldn’t become your sole back workout. Make sure you adjust your routine to include a mix of cables, free weights, and machine moves.
Exercise Sets Reps
Straight-arm pull down 3 15
Lat pull down 3 12
Single arm cable row 3 8-10
Back extension 3 15
Challenge your self by incorporating drop sets and forced reps into second and third exercise. Take 30-60 second rests based on your level of fitness and goals. Have fun and look BACK.
SCALE IT BACK
Your goals must specifically state what you desire to accomplish. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to lose weight, set a precise goal to drop 5% of your body fat and fit back into your size 34 jeans by the upcoming family reunion. In addition explore the significance of your goal. Why do you want to lose weight? Knowing why, when, how, and how much are important questions to ask before attempting to achieve your fitness goals.
Your goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track. Create a sense of urgency to accomplish your goals set. (more…)
SHAKE IT UP
Protein repairs broken down muscle tissue from exercise, causing your tissue to develop bigger and stronger. The repair and recovery process takes more than one day to complete, which makes a protein shake a viable option for use even on days you do not work out; however, it may not always be necessary. A quick look at potential uses for protein shakes on non-workout days will help you make a better choice in deciding whether to shake it up or not.
Protein shakes are one of the most convenient ways to meet your nutritional needs. You need to eat five to six small meals a day on your off days to optimally repair your muscles; however, you may discover that finding time to prepare and eat five to six meals is not feasible. Protein shakes take two to three minutes to prepare and can be used as a substitute for ONE of your meals. The drawback to using a protein shake as a meal is that it does not provide many of the other essential nutrients that come from whole foods. Balance the rest of your eatingacross your other meals to compensate for the protein shake shortcut.
Your body performs the most muscle repair and recovery at night while you are sleeping. During this period, your body needs the vital nutrients for repair to optimize the recovery process. On non-workout days, you can utilize a small to medium-sized protein shake containing 10 to 15 (more…)
Three Moves for a Rounder Booty!
Three exercises you must include from the workout builder for nice round glutes. Adding these exercises to your leg day and you will definitely get your glutes in the right direction. For full description on how to perform these exercises watch the video and read the description by clicking on the left corner of the video on the builder.
If you’re female and you’re still doing those “butt squeeze” toning movements you got out of a ladies only mag, puhleeze! Get under a bar, put heavy weights on it, squat… and then see what happens to those glutes of yours. Squat as low as you can while maintaining proper technique/posture. Make sure you don’t forget to squeeze your glutes. For more target on hamstrings and glutes position your feet slightly wider that shoulder width.
Using stabilizer muscles and squeezing your glutes through the movement will get your glutes firing. Make sure you get nice and low with proper technique/posture. Don’t forget to keep your core tight and hips tucked. The buso will challenge your balance making you utilize more muscles.
Find a platform slightly higher than 90 deg with your foot on it, and execute this exercise by exploding up and squeezing your glutes at the top.
Be sure to go heavy enough to perform 12 reps for maximum muscle growth, but not so light were you can perform 20 reps. Do 3-4 sets of 10-12 reps of each exercise on your leg day. Going heavy does not make you get big, and going light does not make you burn more fat, these are both myths.
Grilled Chicken Breast
1/2 teaspoon salt
1/4 teaspoon each ground cinnamon, cloves and nutmeg
4 boneless skinless chicken breast halves (6 ounces each)
1/4 cup peach preserves
2 tablespoons lemon juice
1/4 teaspoon crushed red pepper flakes
2 medium peaches, peeled and finely chopped
1/3 cup finely chopped sweet red pepper
1/3 cup finely chopped green pepper
1 green onion, finely chopped
2 tablespoons minced fresh mint
Combine the salt, cinnamon, cloves and nutmeg; rub over chicken. In a small bowl, combine the glaze ingredients; set aside. In a small bowl, combine the peaches, peppers, onion, mint and 2 tablespoons glaze; set aside.
Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until a thermometer reads 170°, basting frequently with reserved glaze. Serve with reserved relish. 4 servings.
Nutritional Facts: 1 chicken breast half with 1/2 cup relish equals 263 calories, 4 g fat (1 g saturated fat), 94 mg cholesterol, 379 mg sodium, 20 g carbohydrate, 2 g fiber, 35 g protein.
The Postworkout Snack
Post workout meals must include two things: fast-digesting protein and fast-digesting carbs. The former powers its way to your muscles to aid in the process of building them up, and the latter boosts insulin levels to help that protein get into muscle cells.
We recommend whey protein after training because it digests quickly and is speedily sent to muscle cells. However, we’ve added soy protein when consumed, shows less muscle damage after working out than those who consume whey. In short, soy’s antioxidants appear to improve recovery post workout.
Berry Good Post workout Drink
1 scoop whey protein
½ scoop soy protein
2 cups water
¾ cup raspberries
¾ cup blueberries
Add the powders and berries in a blender. Blend and enjoy.
Nutrition facts may very depending on type protein.
272 calories, 35g protein, 33g carbs, 2g fats
There are various strategies that you can employ to help you stay motivated in your exercise program. One important factor is that you find activities that you enjoy. Even if you don’t “enjoy” the activity initially, once you maintain consistent habits you will see noticeable results. As we all know, RESULTS keep us motivated! Here are a few tips to help you start and stick with your program.
- Think outside the box when selecting activities. Try something new that you initially find intimidating. Once you become a regular, your sense of pride and accomplishment will be even greater.
- Don’t let being a beginner intimidate you. Everyone was a beginner at one point, no matter what the activity or sport.
- Change and cross-train. Doing the same old thing every single day will burn out even the most avid exerciser. Find at least two activities that you enjoy and alternate them throughout the week.
- Choose activities with an endpoint. It is motivating to have something to work towards. For example, train with the intent to run or bike in an upcoming race. Update these goals as you attain them, and set new goals for future events. (more…)
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