High-intensity interval training

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science doesn't stretch the truth. Read on for eight proven benefits of this powerful workout:

Efficient

Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour.And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

That's not even the best part! Using the tabata training method you can complete an effective HIIT workout in just 4 minutes.

cashew benefits

cashew benefits 

The cashew tree is native to Brazil, where its fruit is considered a delicacy. In the 16th century, the Portuguese introduced them to India and some African countries, where they are now also grown. What we call the cashew nut is actually the seed of this fruit. Cashews are rich in iron, phosphorus, selenium, magnesium and zinc. They are also good sources of phytochemicals, antioxidants, and protein.

Here are seven health benefits of cashews.

Cancer Prevention
Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer.

Heart Health
Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by helping to reduce triglyceride levels, high levels of which are associated with an increased risk for heart disease. Cashews are wonderfully cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks.

Hair and Skin Health
Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Without the copper cashews are so abundant in, these enzymes would not be able to do their jobs.

Bone Health
Cashews are particularly rich in magnesium. It's a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints.

Good for the Nerves By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed and thereby our blood vessels and muscles too. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages, and leading to too much contraction.

Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks.

Prevent Gallstones
Data collected on 80,718 women from the Nurses' Health Study demonstrates that women who eat at least an ounce of nuts each week, such as cashews, have a 25% lower risk of developing gallstones.

Weight Loss
People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered "good fat." This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds and walnuts. They are dense in energy and high in dietary fiber, making them a very valuable snack for managing weight gain.

ALMONDS

You may have heard 'almonds are healthy' from your
parents and eaten them, knowing that they are great sources of vitamins. But do you know the exact health benefits of these tasty nuts?

We enlighten you with a few...
- Did you know, almonds provide you with brain power? They contain many essential nutrients, which can actually help you improve the way you think!

- They are great for the skin. If you add almond oil or almond milk to your skincare regime, it will make your skin softer, more supple and flawless. You can also massage almond oil into your skin.
- Almonds contain minerals like potassium, folic acid, protein, monosaturated fats and vitamin E. Hence eating them can significantly reduce your chances of heart diseases.
- If you are in the habit of consuming cups of coffee and energy drinks to get a boost of energy, try eating almonds instead! Riboflavin, copper and manganese in the nuts will give you stamina.
- Like blueberries and pomegranates, almonds are superfoods that can help reduce weight significantly. Drink unsweetened almond milk for faster weight loss.
- Last but not the least, almonds regulate your blood pressure because they are high in potassium and low in sodium. They also help in keeping your cholesterol levels in check.

powerlifting

BEGINNING POWERLIFTING


Powerlifting will come. The squat, bench, and deadlift can absolutely still be taught to beginners and in fact ought to. However, if you are a trainer or just an every day Joe or Jane DO NOT EXPECT perfection. Expect good enough, otherwise you will get frustrated and not return.  Powerliftng is something that needs to be worked toward, EARNED, and be intertwined with bodybuilding. The main lifts in powerlifting are supplemented by bodybuilding exercises.  It does not matter what exercise or machine you are using because the philosophy you are using is rooted in bodybuilding, which is symmetry and posture to improve strength.  This would be akin to eating vegetables and taking fish oil everyday with your main meals.  For optimal results, everything must be taken into consideration for improvement. Most of all your weaknesses. Your weakness may not have anything to do with the gym, but rather outside of it, in your own mind.  Are you able to make the right choices with your food? Are you going to sleep instead of going out? Are you mentally prepared for your heavy Squat session? Have you prepared well enough physically, mentally, and emotionally for what you really want in your life.  What is your goal? How are you going to use these methods to accomplish them.   This is where you come in. Trial and error is King, you will need to play with both powerlifting and bodybuilding to achieve your idea of success.   How to start is this. Start. Find someone at the gym, not online, that you can learn from and workout with that you desire to look like or be as strong as.  This is the only way to get to where you want to go, to put your self aside and be a student.  At the end of the day, each of us are students, with our only teacher being the human body.

Getting buffed

                                                                                                     GETTING BUFF IN BODYBUILDING

 

 

You may be considered buff if you have more than 2 lbs. of body weight per inch of your height, but champion bodybuilders tend to weigh more than 3 lbs. per inch, according to a February 2007 article by Ellington Darden, Ph.D. The circumference of your individual muscle groups helps determine how buff you are. Heavy weightlifting exercises that exhaust your muscles within four to six repetitions are the best way to get buff for bodybuilding, according to the National Federation of Personal Trainers.                       

 

 

Upper Arm

 

Your triceps and biceps are the muscles that form your upper arms. Arms that have a circumference greater than 14 inches may be considered buff in bodybuilding. However, the circumference of a champion bodybuilder's upper arm typically exceeds 17 inches. According to a March 2010 article by strength and conditioning specialist Bret Contreras, pull-up exercises may be the best exercise for increasing the size of your biceps. Rope tricep extensions are a top exercise for increasing the size of your triceps.

 

Torso

The back muscles and pectoral muscles of your chest form your torso. Ellington Darden, Ph.D. reports that you may be considered buff if the circumference of your torso at chest level is greater than 38 inches, while this measurement may exceed 50 inches for champion bodybuilders. Increase the size of your pectoral muscles to develop a buff torso. The best exercises for chest growth involve free-weight lifting exercises, which maximize growth by requiring more stabilization. The dumbbell incline press and guillotine bench press are top exercises for broadening your torso for bodybuilding.

Thighs

The hamstring and quadriceps muscles form your thighs. Your thighs may be considered buff in bodybuilding if they each have a circumference greater than 20 inches. The circumference of a top bodybuilder's thigh may be greater than 25 inches. Building your quadriceps is the most effective method for developing buff thighs. Barbell variations of the squat, such as the half squat and full squat, are the best exercises for building big quads and buff thighs.

Lower legs

The circumference of your lower legs is formed by the gastrocnemius or calf, tibialis anterior and soleus muscles. According to Ellington Darden, Ph.D., your lower legs may be considered buff in bodybuilding if they are more than 14 inches around. However, you can expect the diameter of a champion bodybuilder's lower legs to exceed 25 inches. The gastrocnemius has the greatest potential for increasing the diameter of your lower legs. Target your gastrocnemius with heavy lever calf raise exercises. Sprinting, volleyball and soccer can make your calves buff. Hopping on one leg while holding a dumbbell in your arm on the same side also builds your calves.

 

What is Casein Protein?
Casein proteins are the primary constituents of animal milk proteins (accounting for roughly 80% of the total protein content), and are often touted for their exceptionally slow rate of digestion and absorption. (1) The specific fractions/types of casein protein (denoted alpha s1/s2, beta and kappa) differ in proportion according to the species from which they're synthesized; the primary source of casein proteins in human nutrition come from dairy cattle. *Throughout the rest of the guide the term “casein” will be in singular form but will encompass all 4 fractions of casein proteins.*
A distinguishing characteristic of casein protein is its insolubility at lower pH (such an environment would be that of stomach acid). The mechanism for casein’s slow absorption arises from its coagulating properties when exposed to stomach acid; the resulting coagulant precipitates and creates a slow, sustained rise of plasma amino acids. (2) It is for this reason that casein protein is suggested to have longer-lasting anti-catabolic properties (upwards of 7-8 hours post ingestion) compared to a rapidly-digesting protein such as whey. (3)

Benefits of Casein Protein

The benefits of casein protein are numerous, especially for those who are following an active exercise regimen. Much interest in casein protein and its correlation to muscle hypertrophy arose from early studies comparing fluid milk ingestion to soy proteins. It has been elucidated in a plethora of studies that milk proteins are superior to soy/vegetable proteins in terms of promoting muscle hypertrophy after resistance training. (4, 5) All of the major animal milk proteins (i.e. casein, whey, albumin) are capable of promoting muscle protein synthesis to some degree via activation of the mammalian target of rapamycin (mTOR) pathway and they are complete proteins (meaning they possess all of the essential amino acids). (6)
While casein is certainly effective at promoting muscle protein synthesis, one of its differentiating features is the ability to provide a sustained rate of amino acid uptake versus a rapid, transient increase that would arise from whey protein ingestion. (7) Given this, casein may be more beneficial to individuals who are looking for a protein supplement that can provide several hours of nourishment and satiety versus a quicker digesting protein like whey. As noted earlier, this gives casein longer-lasting anti-catabolic properties and is why people often refer to it as the optimal “bedtime” protein; casein’s prolonged digestion helps promote a positive nitrogen balance during extended hours of sleep. However, don’t constrain casein supplementation to just before bed, as it can be beneficial at most anytime of the day, even pre and post workout (*more on this in the When should I take Casein protein section). (8)
Another feature of casein protein is its rich calcium content (*see the Micellar Casein section below for more on why this is). Calcium is an essential mineral for bone health and research has suggested that in can enhance fat loss in overweight subjects. (9) For this reason, individuals that find they struggle to meet their daily quota of calcium intake through food sources could stand to benefit with a casein protein supplement.

Casein Benefits Review:

• Stimulates muscle protein synthesis/activates mTOR pathway
• Is a complete protein source
• May be a useful appetite suppressor since it provides more enduring satiety than a rapidly-digesting source of protein
• Provides anti-catabolic properties for longer periods of time than rapidly-digesting proteins
• Is a rich source of calcium which may be beneficial for bone health and fat loss
• Individuals looking a convenient and quick way to increase protein intake will derive the most benefit out of supplementing with casein protein. These include:
• Bodybuilders & strength trainers
• Athletes
• Vegetarians
• Recreational exercisers and those new to weight/strength training
• Anyone else who is looking for a simple way to get more protein in their diet (*allergies notwithstanding)

CHEAT DIET AND STILL LOOSE FAT

Many of us think that starting a weight loss diet means forsaking the fattening foods we love. No sweets, no cream sauces, no chips, no wine, no fun!  But this kind of weight loss plan can actually lead to more cravings, fixating on forbidden foods -- and goals abandoned long before their time. The truth, experts say, is that you can have your weight loss and eat cake, too -- as long as you "cheat" on your diet the sensible way.

Taking away a person's favorite foods can be the death knell to a diet, says David NW. Grotto, RD, LD, author of 101 Foods That Can Save Your Life. "I think splurging on a diet is mandatory, not an option," he says.

Grotto calls it "structured cheating." There's a difference between enjoying your favorite foods occasionally and eating everything you adore, he says. The key to maintaining control, he says, is deciding what you want and how much you'll have, and then to "eat it with full consciousness ... lick your lips, and then move on with your life."
Carolyn O'Neil, RD, agrees. "I think sensible splurging is really the key to being able to achieve a healthy lifestyle," says O'Neil, co-author of The Dish on Eating Healthy and Being Fabulous!
Anyone can follow a restrictive diet for a short time, says O'Neil. But sooner or later, most people will break down and overindulge on the foods they've been denying themselves. "So why not come up with a sensible diet, so your chances of success are much greater in the long run?" she asks.
When you know what you're getting into, you have more control, O'Neil says. So if you love cheesecake, memorize the calorie count of your favorite type, and then you can manage your diet splurge with portion control. O'Neil sums up her diet philosophy this way: "The more you know, the more you can eat!"

12 Healthy Ways to Cheat on Your Diet

Beyond sensible splurging, WebMD asked nutrition experts for more tips to how you can cheat on your diet and still lose weight. Here's what they said:
1.    Accept your "splurge foods." Your desire for them isn't going anywhere. And as we all know, when you tell people they can't do something -- like enjoy a slice of pie -- they're going to want to do it even more, cautions Grotto.
2.    Eat more filling foods. Load up your diet with foods that go the distance -- those with lean protein and fiber. "Add eggs, whole grains, fruits, vegetables, broth-based soups, salads, lean meats, seafood, and low fat dairy because these foods fill you up and help tame your appetite" says American Dietetic Association spokesperson Marisa Moore, RD.  For further cravings control, plan for healthy snacks so that you don't go for long periods without eating.