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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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Sunday, June 24, 2012
Personal Trainers New York City Fitness Training NYC
Hard Bodies Personal Training 15
William St. Apt 43B New York, NY 10005 917-474-3334. A pilot Phase I clinical
trial conducted on three males using MT-2 by the College of Medicine,
Pharmacology Department, University of Arizona in Tucson, Arizona published in
1996 reported that, "MT-2" has tanning activity in humans given only
5 low doses every other day by subcutaneous injection. ((Mild side effects
reported included slight nausea and increased spontaneous penile erections.
Personal Trainers New York City say The Department of Pharmacology, University of Arizona College of Medicine published a study in 1998 that involved ten men who suffered from psychogenic erectile dysfunction. Their trial concluded that, "Melanotan-II is a potent initiator of erections in men with psychogenic erectile dysfunction and has manageable side effects at a dose of 0.025 mg./kg." [14]
A clinical study published in 2000 of 20 men with psychogenic and organic erectile dysfunction conducted at the Section of Urology of The University of Arizona College of Medicine concluded, "that Melanotan II is a potent initiator of penile erection in men with erectile dysfunction." [15]
In home personal trainers New York City After synthesizing and screening hundreds of molecules, the researchers headed by Dr. Victor Hruby, found a peptide that after trials and testing seemed to not only be safe but also approximately 1,000 times more potent than natural α-MSH. They dubbed this new peptide Melanotan-II (MT-2). Since their discovery, numerous studies dating back to the mid-1980s have shown no obvious toxic effects of Melanotan-2. Because skin cancer (melanoma) today is a major health concern, Melanotan II (MT-2) is expected to be used as a drug to combat it with NYC personal trainers.
MT-2 will do this by stimulating the
body's natural tanning mechanism to create a tan without first needing exposure
to harmful levels of UV radiation. This in turn will reduce the potential for
skin damage that can eventually lead to skin cancer.
Melanotan-II (MT-2) is a cyclic
heptapeptide analog of the alpha-melanocyte stimulating hormone (a-MSH), with
the following molecular.
It has
been described to have superpotent melanotropic activity in vitro. Its effect
on tanning, like the effect of its similar peptide melanotan I, was also
investigated.
The
effects of melanotan II on the diet and food intake of the laboratory mice have
also been investigated. It has been demonstrated that the central melanocortin
(MC) has been activated by melanotan II when fed and induced in the mice.
The
six-day treatment of MT-2 has shown that melanotan II actually reduced the body
weight and the adipose tissue in the viscera of the mice and suppressed the
caloric intake of the organism. This has implications in clinical applications
of the possible treatment to reduce carbohydrate or calorie intake especially
for the overweight and the obese. Furthermore, the same study has also
demonstrated that there was a sustained increase in the available oxygen
consumption in obese animals. Melanotan II (MT-2) also helped reduced the level
of serum insulin and the cholesterol levels when compared with the control
treatments. Furthermore, it has been suggested that melanotan actually lowers
the level of acetylcholine A caboxylase expression and even prevented the
reduction of carnitine and palmitoltransferase I mRNA in muscle-type tissues by
pair-feeding in the muscles of the obese rats. Moreover, the melanotan II
actually increased the fat catabolism in the muscles and even improved the
cholesterol metabolism (Li et al. 2004).
Another study that has implications
for clinical applications is the treatment of melanotan II (MT-2) and its
effect on sexual stimulation and motivation along with enhanced erections in
animals and humans. In a study conducted by Wessells et al. (2000), they have
shown that melanotan II (MT-2) actually increased sexual desire and even
concluded that melanotan II (MT-2) is a potent initiator of penile erection in
men especially with that of erectile dysfunction.
Other chemical activities of melanotan II (MT-2) when tested in vivo are inhibition of feeding, suppression of NPY orexigenic action and reduction in basal insulinaemia (Raposinho et al. 2003).
Other chemical activities of melanotan II (MT-2) when tested in vivo are inhibition of feeding, suppression of NPY orexigenic action and reduction in basal insulinaemia (Raposinho et al. 2003).
Melanotan and melanotan II are both
analogs of the peptide hormone alpha-melanocyte stimulating hormone (α-MSH)
that tend to induce skin tanning. Unlike melanotan though, melanotan II (MT-2)
has been shown to have the additional effect of increasing libido. Melanotan II
(MT-2) has been shown to have aphrodisiac properties.
Wednesday, June 20, 2012
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Hard Bodies Personal Training 917-474-3334 Miami personal
trainers when you think of muscle you think of guys, but muscle matters
for women too! Muscle = weight loss=
(this is explained in this women's weight training post at RWT).
All women should be looking to build a bit of muscle, both to look good and
lose weight If you have the basics of building muscle down but simply need a
few more pointers to get you along your way, take a look at the following tips
and advice for women who want to build muscle.
Muscle building tips for
women: in home personal
trainers Miami will push you. While you don’t want to work out too much, you want to
make sure you cannot do one more repetition in a set because you are too
exhausted. You want it to burn (this feeling is lactic acid stimulating muscle
growth) and want to make the next set harder to do.
1.
Comes resistance, and
with resistance come stronger muscles and a more toned look. (more about
training at)
Miami
trainers Harness the big tree exercises. The big three exercises when you
build muscles include the dead lift, squatting, and the bench press. They
should always be included in your workout plan in some fashion as they build
condition, strength, and bulkiness.
2.
Miami
personal trainer Workout a few times a week. You should workout at a minimum of 3
times a week – that should provide more than enough exercise required by your
body to build muscles. If you’re more advanced at lifting weights and have done
it for a while, you have the ability to attempt maybe one or two more sessions
a week – alternatively, if you’re new, start with 2 a week. If you haven't got
a workout, use one.
3.
Keep it balanced, but
limited. You want to focus on both cardiovascular workouts like running and
biking while you try to build muscles. However, if you never want to do both
extremes at once – for example, training to run a marathon while still lifting
5 times a week. It is great to mix cardio and strength training, but just don’t
push each to the max at the same time.
4.
Eat well. Not only do this mean eating healthy, but you need to
eat to be catered for your muscles to build and not deplete. If you’re cutting
calories as part of a weight-loss regime, they will leave your muscle and
you’ll be fighting to build them back up. If you are trying to lose weight at
the same time as you’re building your muscles and are required to drop the
amount of food you eat, make sure at the very least to keep your protein levels
the same as before. You can work out how many calories you need on a daily
basis by using a BMI.
5.
Measure body fat, not weight. If you are a part of a diet and
weight loss regime and perform strength training, be sure to measure body fat –
not your weight. If you’re actually gaining muscles, you will be gaining weight
(pounds on the scale), even if you’re losing calories in other places on your
body. Remember, weight does not equal size - it's about how you look in the
mirror, not how much you weigh!
6.
Carbohydrates are your friend. If you’re exercising and
performing cardio and weight strengthening exercises every day, your levels of
glucose are being depleted. If you fail to fuel your body with a sufficient
amount of protein, your body will begin to ravage your muscles to extract
protein (for carbohydrates). It depends on how much you’re exercising, but you
should consume anywhere from 2 to 3.5 grams of carbs for every pound of body
weight you have daily.
7.
Consume protein before and after workouts. Consume about 10 to
20 grams of protein less than an hour before training to help increase the
muscle-building effect of training. This equals to about the same size as 1 or
2 glasses of milk. After your workout, have a protein shake. ( about whey
protein)
8.
Try supplements. While the results vary for all individuals and
should be taken only under the advice of a medical professional may have the
ability to enhance your training – making you workout harder and for longer
period of times. This could lean to increased muscle growth. Additionally,
recent research performed has demonstrated that a creatine supplement combined
with proteins and carbohydrates may encourage muscle building.
9.
Shoot for the stars, but it might take a while. It takes a long
time to send a rocket shuttle into space and to complete a mission at NASA --
this analogy applies to your weight building efforts. You need to make sure to
set systematic, reasonable goals for your muscle building program that you can
track, progress, and meet overtime. It also needs to be said that genetic plays
a role in building muscles – if your body wasn’t designed for a large frame,
it’ll be harder to achieve.
The bottom line, however, is that if you keep training – you
will lose weight, and you will also gain muscle and strength. It's time for the
women to get in the gym and start training with weights!
If you need any advice about training with weights or muscle
building for women post in the comments below and we'll answer you.
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