Vegetable Steroids to Build Muscles and Increase Physical Performance

People who want to build muscles and increase physical performance could rely on mustard greens and cabbage as back-up plants for spinach.

Brassica plants, such as broccoli or cabbage, and mustard have brassinosteroids that trigger physiological response in rats that is the same to anabolic steroids, according to recent studies.

Researchers hope that age-and disease-associated muscle loss could be treated by these substances and be also used to improve physical performance and endurance. Further findings suggest that potential future approach for damaged muscle repair could be well represented using brassinosteroids.

It is very interesting to know that the plants normally eaten by many people contain these compounds. Scientists in the future could further breed plants for higher brassinosteroid content and could develop functional foods that can prevent or treat diseases at the same time help build muscles and increase physical performance, according to researchers.…

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Determining Realistic Fitness Goals

Fitness Goals

Whether you want to build muscles or lose weight, it is essential to plan your workout to fit your fitness goals. It is common to most people to decrease their enthusiasm as their fitness goals get further. The best way not to give up your exercise along the way is to set realistic fitness goals and that you have a detailed plan to attain them.

Common Fitness Goals

Always failing your goals may mean either you set unrealistic goals or you are not equipped with enough knowledge to achieve them. You should know what you want and the right approaches or techniques to get desired results.

fitness goalsLosing fat is probably the most popular goal nowadays and to be successful you need to burn more calories than you consume. Burning extra 500 calories each day will mean losing around a pound a week.

While lose weight is popular in search engines, there are also many people who have difficulty keeping the weight on. If this is your case, you might be looking to build muscle that is also difficult just like losing weight. Careful attention to diet is also needed in building muscles. You should eat more calories than you are burning and lift heavy weights. By simply lifting weights, you can surely gain muscles but if you want to put some size, it requires extra work, calories and commitment.

The simplest fitness goal is maybe to become just healthy. Even now you can start being healthy by drinking some water, eat fruits and vegetables, take a walk and many more things you could do.…

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Lifetime Fitness: Muscle Building Tips

You can’t build muscles in your body easily and it should be in process. This requires regular workouts and the right foods. Fats and muscles always go against each other. You can’t have muscles if you have lot of body fats. Fortunately, there are foods that can help you boost your muscle building and at the same time can help shred those extra body fats. Here is a list of some of those foods that should be part of your lifetime fitness.

Chicken Breast. Chicken breast has a lot of protein and very low in fats. Additionally, chicken is often cheap, easy to store and can be cooked in many different ways. You can get 25 grams of protein from a chicken breast and only 130 calories. Just don’t eat the skin of the chicken breast because it is very high in cholesterol.

Whole Eggs. Most people say that the yolk should not be eaten because of cholesterol content. However, the yolk contains the most nutrients and half of the protein. Each egg contains around 7 grams of protein not to mention that is easy to cook and is very cheap.

Red Meat. For people who want extra weight with muscles, red meat is the ideal option. Red meat is very rich in creatine as well as proteins, iron, zinc, vitamin B12, fatty acids and omega-3. However, avoid eating too much red meat since it is also high in cholesterol.

Peanut Butter. This can give you fibers, proteins, vitamins, minerals. This is ideal if you want extra mass at the same time boost your muscles. You may go for a peanut butter sandwich coupled with yogurt in a morning meal.

Milk. If your system is lactose tolerant, milk is a very good natural supplement. This is effective in giving you energy on your workouts. Choose skimmed milk if you do not want to add calories to your body. Milk has biological value of 95 and it is rich in calcium and proteins.

Quinoa and Oats. Quinoa is gluten-free and is very high in protein and fiber while oats are essential in lowering cholesterol level in the body and are very high in soluble fiber. These two can be paired up with meat for healthy eating after working out.

Fruits and Vegetables. Concentrating only to protein is not advisable. You need also to have carbohydrates, minerals and roughage. These can be found in fruits and vegetables. They are essential in a balance diet.

Salmon. It can give you 20 grams of protein for every 100 grams serving. It is also rich in omega-3 fatty acids. Choose the wild salmon over raised one.

Cottage Cheese. It is high in whey protein and casein which are essential in muscle building. To add taste, you may mix it with fruits or yogurt.

Tuna. It helps building new muscle tissues because it is high in amino and fatty acids. You may pair it with whole grain bread to make a tuna sandwich. (c) 2012…

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Lifetime Fitness: How to Lose Weight Quickly

Many individuals who are obese want to shred pounds through effective lifetime fitness routines. If you’re obese, you are at risk of heart disease, high blood pressure and other related problems.
Most obese individuals want to lose weight as fast as possible forcing their selves to follow all methods immediately to shred some pounds. However, doing this is not necessary if you are obese. The right thing for you to do is to make a few changes at a time until getting the right combination for you. The following are some suggestions for you to follow that could help you lose weight quickly.

Minimize drinking coffee or tea if you like to have it with cream and sugar. Coffee and tea are not hindrance in losing weight fast but if you add them with sugar and cream, that is the time they become as source of fats. Studies show that a cup of coffee or a tea with at least two cubes of sugar and has cream is equal of having a big piece of rich chocolate cake.

If you like coffee or tea that much, go for the black one. Black coffee and tea are generally good for health and lifetime fitness but tea is much preferred. Coffee has caffeine which could affect other functions of your system such as the metabolism.

Monitor the calories as you eat. It is very helpful to know how much calories in the food you eat since you can tell whether you already exceeded the daily required amount. Be sure to read the label if the food is packed.

Ensure to burn extra calories that you get by the end of the week. If you happen to know that you get extra calories, be sure to burn those calories by the end of the week through exercise.

Stay away from fried foods. Fried foods can give you weight fast since they are cooked in oil or fat. Even if the oil seems to be drained completely, there is certainly oil within those foods.

Eat three times a day on time. Do not skip meals because it is not good for your health. Our body is designed to have meals three times a day.

Choose fresh vegetables over cooked or canned vegetables. Try to consume vegetables raw because when you cook them, half of their vitamins will be taken out. Canned vegetables have preservatives making them ineffective to lose weight quickly. Also, wash fresh vegetables first before eating them to take away chemicals.

Only consume an egg a day. If you want to lose weight and live a lifetime fitness but like egg so much, don’t go more than one a day or if possible just thrice a week.

Be careful in eating chocolates. Pure chocolates are not bad and would not hinder on your effort to lose weight quickly but there are chocolates available which are not pure. Some chocolates are even having more sugar and cream than the chocolate itself.

Go for different kind of foods under all food groups daily. Not only eating foods under all food groups daily can protect you from various diseases, it also help you to experiment different kinds of foods allowing you not to get bored with your diet. (c) 2012…

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Lifetime Fitness: Eating the Right Foods

Many people suffering from obesity are looking for the right lifetime fitness method to feel better in everyday living.

Most obese individuals want to lose fat faster and they do many things or methods in a day but this is not a good lifetime fitness routine. If you are obese, all you have to do is to take a couple of procedures one at time until goal to shred pounds can be achieved. Below are some tips to lose weight by choosing the right food.

Opt to fresh fruits over processed fruits. Fresh fruits do not have artificial sweeteners that nearly always present in canned or processed fruits. Additionally, fresh fruits have much fiber than processed ones.

Eat a lot of foods that are rich in fiber. Body naturally needs a lot of fiber, so always ensure to include fruits and vegetables in your lifetime fitness program.

Consume many vegetables. Veggies are very helpful in losing weight fast, particularly the leafy green vegetables. It is also suggested to consume vegetable salad as part of your daily diet.

Choose what to eat intelligently. Do not eat something because you feel like eating them. Examine thoroughly whether your body really needs them or could only destroy your health.

Keep track on what you take. Keep track on every food you consume. Remember that sometimes you consume garnishes that could be more than the food itself. So, please be mindful on those extras.

Take sweets in moderation. Control your cravings in sweets as they are generally mean calories. Every time you consume sweets, these would go somewhere in your body which could add to your body fats.

Have your meal regularly. Always make sure to follow your meal routine such as having a fixed times of the day to take your meals. Remember that delaying your scheduled meal could greatly affect your eating pattern. If you delay your meal by 2 hours, you either loss your appetite or you can get famished feeling resulting to consuming more foods by the time you takes your meal.

Don’t eat every time you see food. Many individuals tend to eat every time they see food while their stomach is still full. Never do this kind of practice even if you are in a party. Understand that your whole month of diet could be ruined in a single day by eating too much in a party or in any day at any place.

Quit taking junk food as snacks between meals. Junk foods generally have fewer nutrients but contain large amount of fats and calories.

Consume vegetables as your snack. In between meals, you may get hungry and you can’t really help but to take a snack. You can never go wrong with vegetables such as carrots which are excellent way to address those hungry pangs, not to mention that they are good for your eyes.…

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