Source : Quest for Muscle
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Nutrition is defined as the science of food and its relationship to health. Food is composed of a wide distribution of nutrients, which have very specific metabolic effects on the human body. Some of these nutrients are considered to be essential while others are considered to be non-essential.
Essential nutrients are nutrients that cannot be synthesized by the human body and therefore must be derived from food sources. Essential nutrients include vitamins, minerals, amino acids, fatty acids and some carbohydrates as a source of energy. Non-essential nutrients are nutrients which the body has the ability to synthesis from other compounds, as well as, from food sources. Nutrients are generally divided into 2 categories, macronutrients, and micronutrients (Merck Manual 2).
Macronutrients constitute the majority of an individual’s diet, “thereby supplying energy, and the essential nutrients that are needed for growth, maintenance, and activity” (2). Macronutrients include carbohydrates, proteins, fats, macro minerals, and water. Carbohydrates, proteins, and fats are interchangeable as sources of energy, with fats yielding 9 calories per gram, and protein and carbohydrates each yielding 4 calories per gram. For more information on carbohydrates, protein, fats, macro minerals and water please refer to Nutrition Part II Carbohydrates, Nutrition Part III Protein, Nutrition Part IV Fats, Nutrition Part V Macro Minerals and Nutrition Part VI Water.
Micronutrients are vitamins and trace minerals. Vitamins and trace minerals are labeled as micronutrients because the body only requires them in very small amounts. Vitamins are organic substances that we ingest with our foods, and that “act as catalysts, substances that help to trigger other reactions in the body” (Schwarzenegger 674). Trace minerals are inorganic substances that once ingested play a role in a “variety of metabolic processes, and contribute to the synthesis of such elements as glycogen, protein, and fats” (675). For more information on vitamins and trace minerals please refer to Nutrition Part VI Vitamins, and Nutrition Part VII Trace Minerals.
Wednesday, September 14, 2011
Friday, September 9, 2011
9 Days in...
190.3 lbs with 13.1% bf ----
Not bad... I think at least
6 more pounds to go and hopefully be able to get down to 11% BF range- body end of the month.
eat right - drink water - exercise - and never/never/never starve yourself!
OH and this is the 100th post I have on this blog... wow wow wow~
Not bad... I think at least
6 more pounds to go and hopefully be able to get down to 11% BF range- body end of the month.
eat right - drink water - exercise - and never/never/never starve yourself!
OH and this is the 100th post I have on this blog... wow wow wow~
Morning Cardio on an empty stomach? Be sure not to burn muscle!
Re blogged from - SOURCE : bodyproud
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Health and Fitness Tip of the Day - January 30th, 2009
Morning fasted state cardio is a common technique used by physique competitors to drop body fat. While this technique can be very effective when used properly, it can also result in significant muscle loss if done incorrectly.
Durning the hours when you're sleeping and no calories are coming in, your blood sugar levels drop and your cortisol levels increase in response. First thing the morning, your cortisol levels are generally the highest they will be all day. One primary function of cortisol is to trigger your body to switch to stored sources of energy when your circulating glucose levels drop. The problem with this is that cortisol can trigger both fat and muscle protein to be burned for fuel, depending on the energy demand.
Beginning a cardio session first thing in the morning when your cortisol levels are already at their highest can result in significant amounts of muscle protein to be burned for fuel in addition to body fat.
There a few simple things you can do to prevent muscle loss during morning cardio sessions without affecting the fat burning results from your training.
1. Drink 1 scoop of Whey Protein with water 15 mins prior to your morning cardio session.
This one scoop of protein first thing in the morning will immediately begin dropping cortisol levels and reduce the risk of burning muscle. This infusion of protein and amino acids will not reduce the effectiveness of your fat burning, but can definitely help you save your muscle.
2. Drink a fast digesting amino acid drink such as XTEND by Scivation during your cardio session.
XTEND is a blend of the amino acids Leucine, Isoleucine, and Valine along with other nutrients that helps increase endurance and recovery. This steady stream of amino acids will also prevent cortisol elevation from reaching levels that can result in burning muscle.
3. Limit the duration of fasted state cardio sessions. By keeping fasted state cardio sessions to below 30 mins, you can significantly reduce muscle burning. I recommend using short 20 minute interval cardio sessions for morning fasted state cardio, followed later in the day by a longer duration steady state cardio session.
4. Be sure to get in your post workout nutrition IMMEDIATELY following any morning fasted state cardio session. Post workout nutrition should include a combination of complex carbs and protein to get blood sugar levels back to normal and to kick start the recovery process from your training.
It's important to remember that the goal of morning fasted state cardio is to kick start your metabolism first thing in the morning. It's NOT the amount of calories you burn during this cardio session that matters. The important thing is the elevating effect of the morning cardio session on your metabolism throughout the day after your training session.
Train smart, as well as hard, and you'll get the best possible results!
------------------------------------------------
Health and Fitness Tip of the Day - January 30th, 2009
Morning fasted state cardio is a common technique used by physique competitors to drop body fat. While this technique can be very effective when used properly, it can also result in significant muscle loss if done incorrectly.
Durning the hours when you're sleeping and no calories are coming in, your blood sugar levels drop and your cortisol levels increase in response. First thing the morning, your cortisol levels are generally the highest they will be all day. One primary function of cortisol is to trigger your body to switch to stored sources of energy when your circulating glucose levels drop. The problem with this is that cortisol can trigger both fat and muscle protein to be burned for fuel, depending on the energy demand.
Beginning a cardio session first thing in the morning when your cortisol levels are already at their highest can result in significant amounts of muscle protein to be burned for fuel in addition to body fat.
There a few simple things you can do to prevent muscle loss during morning cardio sessions without affecting the fat burning results from your training.
1. Drink 1 scoop of Whey Protein with water 15 mins prior to your morning cardio session.
This one scoop of protein first thing in the morning will immediately begin dropping cortisol levels and reduce the risk of burning muscle. This infusion of protein and amino acids will not reduce the effectiveness of your fat burning, but can definitely help you save your muscle.
2. Drink a fast digesting amino acid drink such as XTEND by Scivation during your cardio session.
XTEND is a blend of the amino acids Leucine, Isoleucine, and Valine along with other nutrients that helps increase endurance and recovery. This steady stream of amino acids will also prevent cortisol elevation from reaching levels that can result in burning muscle.
3. Limit the duration of fasted state cardio sessions. By keeping fasted state cardio sessions to below 30 mins, you can significantly reduce muscle burning. I recommend using short 20 minute interval cardio sessions for morning fasted state cardio, followed later in the day by a longer duration steady state cardio session.
4. Be sure to get in your post workout nutrition IMMEDIATELY following any morning fasted state cardio session. Post workout nutrition should include a combination of complex carbs and protein to get blood sugar levels back to normal and to kick start the recovery process from your training.
It's important to remember that the goal of morning fasted state cardio is to kick start your metabolism first thing in the morning. It's NOT the amount of calories you burn during this cardio session that matters. The important thing is the elevating effect of the morning cardio session on your metabolism throughout the day after your training session.
Train smart, as well as hard, and you'll get the best possible results!
Saturday, September 3, 2011
Update -
09.03.11 - updated photo-
My body doesn't seem to improve as much as I want it to... or grow as fast as I want it to...
well I guess I'm expecting too much in such a short period of time. I call this - 3 years development - since I'm not going to be happy with what I have for another couple of years. I keep telling myself that it's only been a year. only one year. And I was not really strict on diet-
I've gotten alot stronger. A LOT stronger than when I first started.
bench press 265 - rep
dumbbell curl 40lbs
dumbbell shoulder press 80lbs
barbell row - 155lbs
so strength had definitely improved and so did endurance
it's just that I can't really tell if my body is shaping right...
I don't like how my body is not symmetrical especially chest is not even...
and my head is too big and arms and legs are too short... well that I can't change - but I keep on complaining.
September 3rd and I am at 190.8lbs got 26more days to lose 5.8lbs but I won't stop at 185... I'll try to lose as much fat as possible in this month and hopefully start to shape my body better... I need to hit mid section so much - I am FAT!!
Great Tutorial channel
http://www.youtube.com/user/timdonahey
-> this channel has lecture/tutorials from Mark Rippeote and he has some great stuff to tell you on how to properly exercise and train. What's important and what NOT to do.
Squat
Deadlift
Powerclean
three exercises that requires most proper form and technique to train right and not injure yourself.
-> this channel has lecture/tutorials from Mark Rippeote and he has some great stuff to tell you on how to properly exercise and train. What's important and what NOT to do.
Squat
Deadlift
Powerclean
three exercises that requires most proper form and technique to train right and not injure yourself.
-how to properly perform squat-
-how to properly perform deadlift-
-how to properly perform powerclean-
Thursday, September 1, 2011
30days- starts now!
September 1 - September 30
14lbs to drop so about .5lbs a day. not hard... not hard... not hard... not hard
but I will get bigger in a month! photo of current body will come soon-
5eggs: 4egg whites 1whole egg
1 canned tuna in water
small scoop of brown mixed rice
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