- The more muscle on your body the greater your metabolic rate will be (the faster you'll burn fat and gain muscle). The more calories you burn, the less you will have to reduce your fat intake.
- 6 small meals a day is better than 3 large ones. This lets your body utilize nutrients, and speeds up your metabolic rate.
- To speed up your metabolism do the following: aerobics every other day, moderate your caloric intake, and maintain a high protein, and low fat/sugar diet.
- Foods that say they have no cholesterol may be loaded with saturated fat.
- Except for meat and poultry there are no federal laws governing the words "Lite" and "Light" (ask for extra lean or fat reduced at the deli, when it comes to chicken, light meat contains about a third the fat of dark).
- Products that list the first ingrediant as solid fats and oils are usually high in fat (ie. mayonaise, butter... ingredients that contain large amounts of saturated fat include meat and poultry fat, butter, cream, etc).
- Feet: If your feet sweat, use socks containing wicking fabrics, not absorbant socks (talc or constarch helps prevent blisters, the best cure for a blister however, is a layer of petroleum jelly); once you've gotten a blister use moleskin. Cowboy boots can put 2x as much stress on your heel as you are used to.
- Studies show that the only way to endure heat is to work in it, the first sign of dehydration is fatigue (muscle strength decreases). Other symptoms include: muscle aches, cramps, nausea, diarrhea, lack of concentration, tunnel vision etc.
- Sports that burn calories the quickest over a short period of time IE 40 min. (highest to lowest): Jogging, Scuba Diving, Stair Climbing, Basketball, Jumping Rope, Tennis, Volleyball, Boxing, Swimming, Cycling, Frisbee, Golf, Softball.
- Minor ills: The buring sensation from alcohol on a wound is evidence of further damage or irritation to the tissue; if you can't keep anything down don't try, if vomiting persists after 6 hours call your doctor. Don't put stuff in your ears (it can cause damage), use an over the counter eardrop to soften wax then wash it out with a bulb syringe. If your ill, extra rest won't speed your recovery; long term bed rest causes bones to lose calcium, muscles to wither and bowels to shut down.
- Make sure your fitness goals are specific yet realistic, variety is powerful when the key is motivation
- When buying milk buy a paper carton rather than a plastic jug, the lights in groceries stores can cause the jugs to lose up to 90% of the vitamin "A"
- Sleep: make sure you get at least 4 hours (you need additional sleep but a “wake break” won't disrupt anything).
- The humid air of the bathroom can decrease the potency of your medications (don't have them in the medicine cabinet).
- Everfresh bags can save your refrigerated veggies from a soggy mess (they last much longer).
- Store your soup cans in the fridge, that way the fat will rise to the top and you can scoop it off when you open it.
- Iron out out wrinkles by using cream containing alpha-hydroxy acids (Eucerin Plus and Revlon Results or ask your dermatologist for stronger formulas) The labels will mention glycolic acids.
- Get lots of Zinc to keep up your sex drive (Eat chicken or fish twice a week).
- Wear a hat in the hot sun to prevent the hair cells from turning the pigments, causing grey hair.
- Don't run in ankle weights under any condition, they can do severe damage to your knees over a period of time.
- Prepare yourself for the onslaught of fat by exercising the day before (muscles absorb the fat to replenish the amount burned off).
- If you've been a-swillin’ and encounter a bad headache and stomach problems. (hangover) take honey, it'll help to metabolize the alcohol in your bloodstream (take with toast or crackers).
- Cuts: If refusing to seek medical or the proper attention for cuts don't let air do the trick (it won't heal any faster and will only leave it open to scar tissue). Instead wash the cut with soap and water, then slap on some antibiotic ointment or petroleum jelly; finally cover the wound with a sterile bandage (change the dressing every morning).
- Tan Tips: You should buy a lotion with an SPF of at least 15 (make sure the lotion has a moisturizer). Apply self-tanners several hours before going out (adding a layer of sunscreen before going out isn't a bad idea either). Don't reapply self tanners until you've seen the final results, wait 30 minutes for the tanners to dry before dressing or going to bed (remember to wash your hands unless you want tanned palms).
- 12 Steps to a healthy diet:
2) Follow the 2/3, 1/3, low fat
rule (65% carbs., 25% protein, 10% fat)
3) Eat Small Frequent Meals (don't skip a
meal, you'll want more later... eat slowly and the brain will think it's full
faster),
4) Eat Breakfast like a King,
Lunch like a Prince and dinner like a Pauper (the metabolisim is most the
active in the morning and slows drastically by the evening; digestion is the
strongest at noon and a large meal may also be consumed here)
5) Select Foods that are high in
fiber
6) Separate Protein and
Carbohydrate Feedings
7) Drink 8-10 Glasses of Water per
day
8) Include Aerobics of some form
in your schedule
9) Reduce Calories Gradually and in a Cyclical
Fashion (too keep the metabolism off guard and responding, figure the average
number of calories you want to diet down to; then stagger your actual daily
intake above and below that number. IE 700 calories one day, 300; then 500 the
third day... supplements become important when you cut calories and predispose
yourself to nutritional deficencies)
10) Weight training will increase metabolism
and preserve lean body mass
11) Train earlier (this will
increase your metabolic rate for the entire day)
12) Have a realistic game plan
- For a pickup in your training and endurance energy levels use Inosine.
- Carbs = sugars, once your blood sugar level drops you can forget about having a productive workout (some good carbs include grains, rice, pasta. yams, and whole grain breads).
- Salads: look for ones with under 2 grams of fat and under 300 milligrams of sodium
- Amino acids arginine and orthinine will help to reduce your body fat if you take them while weight training.
- you'll need to consume 2,500-3,000 calories more (a day) than what your body normally need in order to gain 1 pound of muscle if training faithfully.
- Protein should equal approx 0.8 grams per kilogram of body weight a day. Using more protein than you need will only convert it to fat (same as carbs or anything relative to your needs). The harder you train the more protein you'll need, for a positive nitrogen balance; which is a necessity in building muscle.
- Protein drinks can compensate for extra meals (IE one between breakfast and lunch). If you eat 6 meals a day you'll always have the protein and carbs your body needs.
- Enzymes that stimulate muscle glycogen from carbs last up to 90 min. after a workout. By consuming protein or carbs during this period you may speed up protein synthesis.
- You must burn 3,500 calories to burn 1 pound of fat.
- The subconcious does not know the differance between imagining a lift and actually doing one; if you can tap into this power there are no limits.
- Melatonin can be increased at night by exposure to bright light in the day, radiation such as red light also helps to speed up the metabolic process(turn down the lights after 9:00 pm to assist). Foods high in melatonin include bananas, tomatoes, oatmeal, ginger and sweet corn (taking pain relievers before bed such as aspirin, can cut melatonin by up to 75 %).
- Electrical muscle stimulation: the main use today is for recuperation, & for maintaining strength (muscle mass).
- Cortisol is the muscle destroying hormone, it is released during high periods of stress (glutamine helps to partially block the effects of cortisol).
- The slower your oxidative rate the higher proportion you'll need of carbs and less of protein and fat.
- Recipes: Mandy Tanny's "The Muscular Gourmet has more than 300 nutritious low calorie recipes (as well as numerous bodybuilding diet tips).
- Make sure to separate your carbs and protein meals or your body is not going to utilize all the foods efficiently.
- Protein/Carb meals will contain higher levels of amino acids than just one or the other (blood concentrations therof will be higher).
- Some of the main/major risks of steroid use include:
2) A decrease in the good (HDL) cholesterol in your blood stream (except with the usage of injectable testosterones, Winstrol is particularly bad).
3) Direct injury to heart cells.
4) Elevated blood levels.
5) Steroids decrease arginine which could lead to a coronary/artery spasm resulting in damaged heart muscle.
- Yocon or Yohimex is a drug (thumbs up) that can easily be regulated and controlled in the body with minimal or no side effects (may cause bloating). This drug is a good alternative to steroids and their side effects. Limit your intake of Yocon to 10 weeks at a time.
