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Cutting Fat And Keeping Muscle With Personal Trainer NYC!

If you are like any other bodrybuilders on the planet you fight for every ounce of hard-earned muscle each and every day you enter the gym. Your diet is on point, your workouts are consistent and your rest and supplement regimen is perfect. Somewhere on the road to your ultimate physique you may find yourself wanting to shed a little body fat to show off that work of art you have toiled over for so long. But do you need to sacrifice a few pounds of muscle mass for the sake of a leaner physique?

In a word: No! Personal trainers NYC say By tweaking your diet a little and paying close attention to your macro nutrient numbers, you can melt away the fat while keeping your muscular gains. This step-by-step guide will show you how to lean up and stay huge!

Guide To Cutting Fat And Keeping Muscle

Step 1: Protein is King

Personal trainer New York  have heard it over and over: amino acids are the building blocks of protein and protein builds muscle – period. Without adequate amounts of protein, you will not be able to hold onto that muscle you are trying to reveal to the world. Keep protein levels around 1 to 1.25 grams per pound of bodyweight (for a 200 pound lifter this would be 200 to 250 grams). Good sources include fish, chicken, lean red meat, turkey, skim milk, low-fat cottage cheese, Greek yogurt, eggs and whey protein.

Step 2: Fat is Your Friend

It can not be stressed enough that fat is essential in your quest to keep muscle while trying to lean up. Dietary fat will actually burn bodily adipose tissue and keep your metabolism in check by regulating key hormone levels such as test. Keep fat intake at about 30 % of your total calorie intake. Good sources include avocado, nuts such as almonds, olive oil-based salad dressings, egg yolks, natural peanut butter and fatty fish such as salmon.

Step 3: Cycle Carbohydrates

Having had a bad reputation for the past few years carbs are essential for normal bodily functions as well as fueling those intense workouts. The trick is regulating the amount and type consumed. For our purposes try out around 2 grams of carbs per pound of bodyweight to start (this is 400 grams for our 200 pound athlete). This will be considered your base. Healthy sources include sweet potatoes, brown rice, quinoa, green vegetables, oatmeal, spinach and apples.

Here is the variable in your plan. You will cycle these carb amounts for each week allowing your body to burn fat while still feeding your muscle. This will keep the body off guard to keep burning fat, but enough carbs every few days to keep muscle tissue. This is where a little experimenting on your part will be important. You will have a low carb day for 3 days (0.5 - 1 gram per pound) followed by a medium carb day (2 grams per pound) and finally a high carb day (2.5 to 3 grams per pound).

For our 200 pound example:

• Low: 100 to 200g (3 days)
• Medium: 400g (1 day)
• High: 500 to 600g (1 day)

With a little trial and error you will have to determine if you need more or less low carb days cycled into your week. Do not be discouraged regarding keeping muscle on your frame – keeping proteins and fat intakes in check you can be ensured that you will hold onto that hard-earned muscle mass.

You should be losing around 1 to 2 pounds of fat per week. Any more than that then take a day or two of low carb days out of the plan or add a medium day. Any less then add a day or two of low carb days in the cycle and/or possibly delete the high carb day.

 Truth to the claim that eating too much protein is dangerous for the body?

There always seems to be a continued resistance against high proteins intake especially amongst textbook junkies who have little or no experience in the business of building muscle. As extremely high amounts of protein may be detrimental to health (and not to mention a waste), elevated levels that of which are significantly higher than that of the sedentary population can be a necessity when it comes to both promoting muscle gain and cutting fat. A good rule of thumb is to start at around 1 gram of protein per pound of bodyweight. Some individuals can get away with a little less and some may need a bit more. Experiment for several weeks to see where your level is.

Is it possible to get completely shredded like a bodybuilder and maintain all your muscle mass?

In a word: No. While dieting at a level to get shredded for the posing stage, it is inevitable that you will lose at least a little muscle mass. The body cannot go into an extreme mode of fat burning without sacrificing muscle tissue. The key to minimize this loss is to keep protein and fat levels in check. Keep protein levels high for muscle maintenance and take in healthy fat loss for energy and hormone balance – namely testosterone.

For a beginner with an average amount of body fat that wants to build muscle and get shredded, should they do a cutting diet first, or spend some time learning how to build muscle before they try to cut fat?

Your best bet would be to cut the fat first. Reason: As you get leaner, you will look more muscular. The more muscular you become the larger you will look. Plus, being leaner is a much better way to look at the beach or poolside. Once you can see each muscle more clearly, then you can gain muscle mass at a more steady rate – just by increasing calories slightly. You will already have the knowledge to get lean, now you can stay lean and get bigger!

Should you change your training style when trying to cut fat to higher reps and lighter weight, or should you continue to use a muscle building routine?

Personal trainer NYC hold on to as much muscle as possible while dieting always use the same heavy loads and medium reps as you were using prior. This will ensure you will be able to retain muscle while dieting to cut fat. If you were to use lighter loads, the body would perceive that as a detaining period and compensate by sacrificing muscle.Personal trainer New York City say You must still give the muscle a need to be there. Heavy, compound movements such as bench presses, squats, leg presses, military presses, chins, rows and dips should make up the bulk of your program.

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Hard Bodies Personal Training 15 William St New York, NY 10005 917-474-3334 Facts about Vitamins - Everybody knows that it's important to get enough vitamins. Unfortunately there is no exact science of the facts about vitamins for determining just how much of any given vitamin, mineral, or essential nutrient anybody needs at any given time.
Personal trainers New York City say your age, your genetics, the varying combinations of the foods you eat and the times you eat them all interact with disease conditions to determine how much of various nutrients you need. Your needs aren't exactly the same as anybody else"s. Your needs aren't even exactly the same each and every day. It's one of the basic facts about vitamins that a daily multivitamin is extremely important to ensure good health.
Personal trainers New York agree Lots of people have deficiencies of vitamins or minerals are relatively rare in healthy, young people. Slight deficiencies of certain ingredients, however, are fairly common. Vitamin B-12 is a common nutritional deficiency in people over 60 years of age. Calcium, chromium, folic acid (folate), magnesium, vitamin B6, vitamin C, vitamin D, vitamin E, and zinc are frequently deficient among people of all ages, (a little unknown facts about vitamins.)
Just a little deficiency can create big problems in your health over the long run. Insufficient intake of vitamin D and calcium raise your risk of developing osteoporosis. Not getting enough folic acid and vitamin B6 increases your risk of heart disease.
Certain illnesses put a severe strain on the body's stores of vitamins. Antioxidant vitamins are depleted by diabetes. Ulcerative colitis, pancreatitis, and Crohn's disease can rob the body of vitamins D, E, and K.
One of the more somber facts about vitamins is that HIV depletes virtually every vitamin and mineral, as do smoking cigarettes and drinking excessive alcohol. And just because you don't have HIV doesn't mean you're safe. The much more common HPV, human papillomavirus, the cause of cervical cancer and genital warts, diverts vitamin A and beta-carotene from almost every tissue in the body.

(It's also worth noting, for addition facts about vitamins, that taking that scientists at the University of Washington have discovered that taking just a small, 5000 IU dose vitamin A every day can make transmitting HPV to another person as much as 99% less likely.)

say if you're taking any kind of prescription drug to stay healthy, you almost certainly need a nutritional supplement. Statin drugs for lowering cholesterol interfere with the production coenzyme Q10. The "water pill" Lasix (furosemide) that's given to almost anyone who's ever had a heart attack flushes away B vitamins, magnesium, and potassium. It's just one of the fundamental facts about vitamins that hundreds of prescription drugs interfere with the body's absorption, use, or storage of vitamins and deprive the body of their benefits.

 said There is evidence that multivitamins can help correct many specific conditions. The B vitamins enhance men's fertility. Folic acid is important for expectant mothers. Multivitamins may soothe the pain of arthritis, eliminate symptoms of premenstrual syndrome (PMS), boost mental function, cut down on antisocial behavior in children, and generally improve well being. Whether you're healthy or you're sick, chances are you can benefit from a daily multivitamin.

Vitamin enthusiasts often promote "megadose" therapies with common vitamins. A megadose is an intake of a vitamin in an amount greatly above the amount the body needs for normal function. Megadoses can be 5, 10, or even 20 or 30 times the recommended daily allowance.

Sometimes a megadose of a water-soluble vitamin just for a day or two actually helps prevent disease, as is the case with taking up to 2,000 mg of vitamin C a day or two can help keep you from catching cold. Sometimes a megadose of vitamins under professional supervision can correct a chronic deficiency disease such as pernicious anemia or certain conditions of the bone.

Most of us, however, only need vitamins at the level of nutritional needs. For generally healthy people, vitamins are a safe and effective "added insurance" against developing chronic conditions.

Here are some important facts about vitamins to keep in mind:

Your nutritional supplement shouldn't contain more of a nutrient than your body can absorb. It's one of the incontrovertible facts about vitamins that more isn't necessarily better. For instance, your digestive tract can't absorb a day's worth of calcium from a single tablet. Two tablets a day with a smaller dosage would be necessary.

Another of the key facts about vitamins is that large doses of antioxidant vitamins, such as 10,000 mg of vitamin C or 3,000 IU of vitamin E every day, can alter the way your body responds to vitamins in general.

If you abruptly stop taking a megadose of antioxidant vitamins, your body will act as if you were nutritionally deficient. There is a famous case of a man from Sweden who drank 10 glasses of freshly squeezed orange juice every day for three months while he was on vacation in Florida. When he got back to Sweden, he promptly developed the vitamin C deficiency disease scurvy.

It is never a good idea to take megadoses of antioxidant vitamins over a period of weeks or months unless you are treating a specific health condition that requires them. And one implication of the facts about vitamins is that it's also important not to emphasize one antioxidant over another.

Now that you know that moderation can be a good thing, what can you expect from taking a supplement?

It's not too much to expect your supplement to:

• Assist your digestive function.
• Boost brain function.
• Give you added energy.
• Help with weight management and sugar control
• Increase your immune resistance, and
• Shift hormonal balances in ways that slow down the process of aging.

·         Should you take a multivitamin or a lot of single vitamins?

·         The best way to get your "vitamin insurance" is to take a multivitamin formula. Formulas balance individual ingredients. Some additional facts about vitamins, is you won't be getting your zinc without copper or your folic acid without vitamin B-6. There may be advantages to taking certain nutrients at a higher dosage, but there can be drawbacks, too. Taking a balanced formula takes the guesswork out of your nutritional plan.

·         You aren't going to be able to get all that from a single vitamin, mineral, herb, phytochemical, amino acid, or any other specialty chemical. You need a balanced blend of about 70 nutrients. Don't run to the health food store and buy one bottle of 70 supplements. Find the single supplement that gives you all the nutrients you need in a convenient daily dose.

·         But even if the label says the product contains every nutrient you need, and even if the label is truthful, you need vitamins made the right way. As a consultant to natural product manufacturers, this contributing editor has seen just about every possible application and misapplication of good manufacturing practices to the making of vitamin capsules.

·         Here's what you need from your vitamin maker:

·         Vitamin manufacturers who really know the facts about vitamins know that blending vitamins isn't like blending cake mix. You can't just stir the mixture from side to side. Your vitamins need to be made by a process in which they are blended vertically as well as horizontally. If your manufacturer can't tell you how they do this, you should try another brand.

·         It is a basic fact about vitamins that it isn't enough for a vitamin to get into your stomach. It has to make the trip all the way to your bloodstream. Coating vitamins with a thin shell to keep them from being broken down by the acid in the stomach allows them to last long enough to reach your colon, where they can be absorbed. If your vitamins aren't enteric-coated, you need to be very sure to take them with food (to dilute the stomach acid they'll be exposed to), or you need to find another brand.

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Hard Bodies Personal Training gives numerous benefits of essiac tea are listed below. Although we state in our disclaimer that we are not a drug that has been approved by the FDA, there is NO DENYING THE FACT THAT THIS TEA WORKS.
Detoxification is the process of taking a toxic substance and rendering it harmless. That is one of the great wonders of our tea; it detoxifies the impurities that are in all of us and expels them.
Personal trainers New York say Not only is this herbal tonic used by people all over the world in the treatment of cancer, diabetes, A.I.D.S., asthma, hepatitis C, arthritis, fatigue and a list of other ailments, many people drink it to maintain their general health and prevent illness. This fabulous tea helps to strengthen the entire body in a holistic fashion.
The human body is the most complex designed life form on the planet. What the human body can do is truly unbelievable, but on the flip side, the body is a pretty simple and straight-forward organism. We have the ability within each one of us to help protect and maintain our own health and with alternative and natural treatments our bodies have a greater chance of preventing illness. This is contrary to the action of most medicines, which simply mask symptoms. This tea helps to eradicate the illness instead of just covering it up.
Personal trainer New York  agrees the main actions are to build and strengthen our immune system by removing toxins. It creates a line of defense that will prevent sickness and disease from sneaking in and doing damage. It removes heavy metals, purifies our systems and keeps us healthy and energetic.
Why do people get sick? Their immune system is down; it happens to all of us. Bacteria, viruses and sickness are all around us. I do not want to sound like an alarmist and imply that everywhere you turn you’re going to catch some life threatening aliment. However, let’s face it, the stronger our immune systems are, the better we ensure our good health. There is no other natural product that boosts the immune system as well as our tea.
Here are some key benefits that have been reported to us and observed in clinical trials by Rene Caisse and Dr. Charles Brusch at the Brusch Medical Research Center, Cambridge Massachusetts.
1. Prevents the buildup of excess fatty deposits along the artery walls and within our major organs such as the heart, kidneys and liver.
2. Sugar and fat are converted into energy which stabilizes cholesterol levels.
3. Destroys and eliminates parasites throughout the entire body. This is particularly important to the digestive tract and colon.
4. Counteracts the effects of aluminum, lead and mercury poisoning--this has important implications for cancer. See the top ten cancer-fighting effects the eight herbs in essiac have. These ten effects explain why many people with cancer take essiac tea.
5. Improves the overall strength of muscles, organs and tissues.
6. Strengthens bones, joints, ligaments, lungs, and membranes making them more flexible, and less vulnerable to stress or stress injuries.
7. Creates a healthier nervous system and brain by nourishing and stimulating them.
8. Assists in the absorption of fluids in the tissues.
9. Toxic accumulations in the bowel, fat, lymph, bone marrow, bladder, and alimentary canals are eliminated.
10. Opens the respiratory system by dissolving and expelling mucus.
11. Fatty toxins exit through the kidneys after being converted to water-soluble substances. Since this relieves the liver of its burden of detoxification, it helps those with liver problems in particular.
12. Assists the liver to produce lecithin, which forms part of the myelin sheath, a white fatty material that encloses nerve fibers.
13.Reduces inflammation and stiffness by reducing heavy metal deposits in tissues, (especially those surrounding the joints).
14. Improves the functions of the pancreas and spleen by increasing the effectiveness of insulin.
15. Purifies the blood.
16. Increases red cell production, and strengthens the cells.
17. The body better utilizes oxygen by raising its level in the tissue cells.
18. Maintains the balance between potassium and sodium within the body so that the fluid inside and outside each cell is regulated: in this way, cells are nourished with nutrients and are also cleansed.
19. Converts calcium and potassium oxalates into a harmless form by making them solvent in the urine. Regulates the amount of oxalic acid delivered to the kidneys, thus reducing the risk of stone formation in the gall bladder, kidneys, or urinary tract.
20. Protects the brain against harmful toxins.
21. Protects the body against radiation and X-rays.
22. Alleviates pain.
23. Speeds up wound healing by regenerating the damaged area.
24. Increases the production of antibodies like lymphocytes and T-cells in the thymus gland, which is the defender of our immune system.
25. Assists in Inhibiting benign growths and tumors.
26. Protects the cells against free radicals.
27. Increases the appetite.
28. Decreases sugar cravings due to improved blood sugar control.
29. Increases energy, especially important to those who are sick.
Disclaimer: Essiac is not FDA tested and has not been FDA approved as a treatment or cure for any health problem, including cancer. We do not represent it as such on this site. You must determine whether essiac is a treatment method you should pursue. We have provided accounts and descriptions that represent the opinions of a variety of experts in the alternative treatment world as well as actual users of essiac regarding essiac tea benefits. We believe that our formula is the most effective essiac formula being sold in the world, and that our essiac tea ingredients are of the highest quality. However, we do not endorse anything on this site as medical fact.

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Hard Bodies Personal Training 15 William St Apt 43B New York, NY 10005 917-474-3334. What is Flax Seed Oil and how can it benefit me? I was faced with this question when I started hearing about Flax Seed not long ago. It's become a 'buzz word' in society and seems to be making great strides in increased health for many. I wanted to join that wagon of wellness and so I researched until I felt satisfied that it could help me, too. Here are my findings:

Personal trainers New York City  say Flax Seed Oil is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. This natural oil (also known as Linseed Oil) is highly recommended for the general well being and whole body nutrition and is considered to be nature's richest source of omega-3 fatty acids that are required for the health of almost all body systems.

Personal trainer New York City will agree that Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil, minus that horrible "fishy" after taste. Sounded good to me already!

Should you add flax seed oil to your diet?

NYC personal trainers  agree Some nutritionists, researchers, and scientists believe that it could be the most important health-promoting supplement next to a multi-vitamin. Nearly every system in the body can benefit from flax seed oil's natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints.

Just look at this list of facts and studies of what Flax Seed Oil can and may accomplish:

- Research shows low incidence of breast cancer and colon cancer in populations that have high amounts of lignan in their diet. Flax is 100 times richer in lignan than most whole grains.

- Studies show that Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries, which may result in strokes, heart attacks and thromboses.

- Helps protect the body against high blood pressure, inflammation, water retention, sticky platelets and lowered immune function.

- Shortens recovery time for fatigued muscles after exertion.

- Increases the body's production of energy and also increases stamina.

- Accelerates the healing of sprains and bruises.

- Eases weight loss in people afflicted with obesity.

- Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat.

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- Improves the absorption of Calcium.

- Strengthens finger and toenails.

- Can improve eyesight and perception of colors.

- Can often improve the function of the liver.

- Can relieve the side effects and stop development of many forms of cancer.

- Can relieve some cases of Asthma.

- Helpful in the treatment of Eczema, Psoriasis, and Dandruff.

- Can relieve the symptoms of Rheumatoid Arthritis. It can relieve the symptoms of Diabetes Mellitus.

- Can alleviate some allergies.

- Helps prevent Atherosclerosis (the accumulation of fatty deposits inside the blood vessels, especially the large and medium-sized arteries, that many people experience during the aging process).

- Lowers high blood pressure in Hypertension sufferers.

- Has been scientifically proven to treat some cases of depression.

- Can improve the mental function of many old age pensioners.

- Can help in the treatment of Multiple Sclerosis.

- Has been proven to improve the behavior of Schizophrenics.

- Can relieve some cases of Premenstrual Syndrome (PMS) in females.

- And more...!

Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. The richest sources of EFAs such as flax seeds, cold-water fish, and soy and canola oils are rarely found in our regular meals. In addition, more typical foods like red meats and egg yolks can actually encourage the body's production of bad prostaglandins. Flax Seed oil can help restore the body's natural balance of good and bad prostaglandins.

How much do I take a day?

The recommended daily dose for most people is at least 1,000 mg taken one to three times daily. Even better is adding flax seeds into your diet in breads, muffins or on salads. Scientific studies have used up to 30 grams of flax seeds a day safely and without side effects.

What do I look for when buying Flax Seed Oil?

It's important to buy high-quality flax seed oil as it is prone to rancidity. Light and oxygen will slowly breakdown the essential fatty acids. Look for flax seed oil capsules (dark coated soft gels) or oil that is bottled in amber-brown bottles, as these are more resistant to the light and oxygen. Make sure you refrigerate your flax seed oil to help extend its shelf life.

Flax seed oil takes a bit of time to be absorbed into the body before the full beneficial effects begin, ranging anywhere from a few days to as many as six weeks, depending on your overall well-being.

Add Flax Seed to your diet and watch what it will do for you! If you're unsure about trying Flax Seed, contact your physician and ask for more information.

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Hard Bodies Personal Training 15 William St. Apt 43B New York, NY 10005 917-474-3334. Everyone likes to talk about the newest training programs and all the latest supplements, but the most important part of building muscle and burning fat is your diet.  Many people do not meet their goals because they fail to follow through with a healthy diet.
Part of the trouble is the amount of misinformation and contradictory statements being made about nutrition.  There are so many fad diets and so called research studies that it can be quite confusing.  Take for example, the low fat diets, the no carb diets, the low carb diets, and the “don’t eat anything” diets.
Although there is a lot of contradictory information out there, nutrition experts agree on several key points.  I’ve summarized these key points, in the following 7 nutrition tips:

Although there is a lot of contradictory information out there, nutrition experts agree on several key points.  I’ve summarized these key points, in the following 7 nutrition tips:

1. Personal trainers New York City say Eat every 2-3 hours. You should aim for 5-6 smaller meals each day.  Not only does eating often help increase your metabolism, but it also helps you avoid cravings by keeping you full throughout the day.
2. Eat breakfast.  After sleeping 8 hours, your body needs fuel to start the day.  A good breakfast will wake you up and make you more alert throughout the day.  Studies have shown that eating breakfast can also increase your metabolism.
3. Only drink non-calorie containing beverages.  The healthiest beverages are water and green tea. To keep yourself away from soda and other calorie-dense beverages, try keeping a water bottle or thermos with you at all times.  I also find it convenient to keep a water bottle on my desk at work.
4. Personal trainers New York agrees Eat lean protein with every meal.  You need protein to build muscle and recover from strength training.  Protein is also thermogenic and can help increase your metabolism.  A good rule of thumb is to try and get 1 gram of protein per pound of body weight.  So a 160 lb man would want to aim for 160 grams of protein per day.  Good sources of protein are meat, fish, poultry, eggs, egg whites, milk, and cottage cheese.
5. Eat whole, unprocessed foods.  Avoid heavily processed foods.  Processed foods contain Trans fat, corn syrup, and preservatives.  Whole food sources include fresh fruits, fresh vegetables, eggs, meat, fish, poultry, and oats.  Avoid processed foods such as chips, bagels, pizza, canned meat, and frozen dinners.
6. In home trainers New York City Eat healthy fats.  Try to get at least 25% of your daily calories from healthy fats.  Good sources of healthy fats are meat, nuts (such as almonds, cashews, and walnuts), peanut butter, olive oil, avocados, flax seeds, fish, and fish oil.  You want to avoid trans fat, vegetable oils, and corn oil.
7. Consume fruits and vegetables with every meal.  Fruits and vegetables contain antioxidants, vitamins, minerals, and fiber.  Some of the healthiest are spinach, broccoli, carrots, oranges, and berries.

Your goal with these 7 tips is to follow them 90% of the time.  If you are eating 6 meals per day (which is 42 meals per week), then you can cheat on 4 meals per week.  The same is true for drinks.  Try to drink water and green tea 90% of the time and save soda and alcohol for the other 10%.

Most people can achieve their health and body composition goals by just following these tips.  If you are just getting started, spend a few weeks implementing the basics with these tips.  After you have followed these recommendations for at least 3 months, then you can look into more specific diets and nutrition systems.