Tag Archive | Fitness

Top 10 Things About the Importance of Nutrition for Muscle Growth!

Those with a keen interest in bodybuilding—fitness trainers, bodybuilders, diet specialists, and others — can confirm that nutrition contributes more than 50% to bodybuilding. You must have a superb nutrition program in place if you are to reap the benefits of gaining mass and strength from training. Here are some crucial things about the importance of nutrition for muscle growth that you should know:

Sexy body

• Focus on protein

You need to eat at least 1g of protein per pound of body weight every day. Proteins supply amino acids that act as the building blocks of muscle protein. It is advisable to get proteins from lean animal meats, like beef, turkey, chicken and fish, as well as from eggs and dairy, as these provide the body with all the essential amino acids that the body cannot make itself.

• Eat carbohydrates

Carbohydrates closely follow proteins in being vital for muscle growth. Carbs are stored in the muscles as glycogen. They ensure that the muscles maintain their size and they provide fuel during exercises. You should mostly consume slow-digesting carbs, such as oatmeal, whole grains, sweet potatoes, and fruits.

Do not leave fats out

Fat is a crucial component of your diet, since 20%-30% of your day’s calories should be from fat. Ensure 5%-10% of the fat calories are saturated, as higher fat diets are crucial for maintaining testosterone levels. Optimal testosterone levels are integral for gains in muscle mass and strength, and for keeping fat gain in check. Also, the levels of testosterone in the body can be improved by using meilleur testosterone injectable, which is readily available online from MusclesFax. Saturated fats sources include red meat, like steak, while you can get monounsaturated fats from avocados, olive oil, mixed nuts, and peanut butter. For the essential omega 3 fatty acids, sources include fatty fish, like salmon, as well as walnuts and flaxseed oil.

Caloric count

You need to consume 20 calories per pound of body weight daily to gain muscles. Also, ensure you maintain a positive caloric balance (take in more calories than you burn).

Eat frequently

Consume a meal packed with quality proteins and carbs every 2-3 hours to guarantee a stable supply of energy and amino acids to facilitate the development of muscle throughout the day, enabling you to increase mass and stay lean.

Make protein your workout partner

Athletes need to take 20g of protein in convenient shake form before and after working out. Protein shakes, though perceived as supplements, can be consumed at critical times throughout the day. Taken 30 minutes before a workout, protein shakes prepare the muscles for the approaching training and give the body a head start in the muscle recovery process.

Eat the right carbs at the right time

Eat slow-digesting carbs pre-workout (about 30 minutes earlier), and you will not only have a bit more energy and get less fatigued, but you will also torch more fat and encounter less hunger all day. Some good slow carbs include oatmeal, fruits, wholemeal bread, and others. For post workout, go for fast-digesting carbs, like white bread, a baked potato, or a sports drink, so as to spike insulin levels and thus drive the carbs you consume into muscle cells for storage as glycogen for later use. After a hard training, spiking insulin levels is crucial, but otherwise it should be kept under control.

Eat before bedtime

Prior to retiring to bed every night, it is important to eat slow-digesting proteins and healthy fats. This will provide a stable supply of amino acids to fuel the brain, hence reducing the body’s tendency to resort to using muscles for fuel. Some foods you can eat before going to bed include low-fat cottage cheese, mixed nuts, micellar casein protein shake, and peanut butter.

Going on a diet is a “NO-NO”

When working on developing lean mass or muscles, you should forget about dieting. In absence of calories, the body turns to body muscle tissue for energy, meaning you cannot build lean mass. Also, starvation mode triggers fat storage, thereby reversing your gains.

Use supplements to enhance bodybuilding

The essence of supplements is to complete your diet by providing some nutrients that may be missing from or insufficient in your food. Creatine is one of the great supplements for all levels of bodybuilders. Beta-hydroxyl-beta-methyl butyrate (HMB), which is a metabolite of leucine (the branched chain amino acid), is another vital supplement for bodybuilders. HMB averts muscle breakdown and encourages muscle development, especially in beginning trainees.

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Naz ♥

The Top 10 Gift Ideas for Athletes in 2017!

There is no shortage of gift ideas for fitness enthusiasts and athletes and in 2017 we are seeing considerable growth in the pool of options with new technologies that will make working out way more pleasurable. Innovation in fitness and training equipment makes the market even more exciting and keeps people wanting more, so you are sure to get a good one when you come looking for the perfect gift for an athlete or a fitness enthusiast. Give these gifts to an athlete or family member and help them train better. You will be sure to get more than just a ‘thank you’.

Here are some of the best gift ideas for athletes in 2017:

1. Hylete Cross-Training Convertible Backpack
Convertible backpacks are the new “thing” when it comes to packing your training and gym necessities. It’s revered as the Swiss army knife of gym bags and it is perfect for everyone- male or female. Any athlete will love owning one.

2. Lululemon Kung Fu Pants
An evolution from the already old and all too common sweat pants, Kung Fu pants from Lululemon are made of soft but durable fabric that is sure to keep up with any training strains. An updated design of the pants made them slimmer, which makes it fashionable which means they can be worn for other occasions.

3. Ankle braces
Nothing feels more secure than an extra sheet of protection over your ankle joints. Ankle braces are very popular for athletes and trainers. Choose one that is made of lightweight fabric and that is hypoallergenic for an added comfort. Find out how to buy the right ankle braces here.

4. FitBit Charge
This product will make you willingly say goodbye to your pedometer. It keeps logs of total daily activities that helps an athlete stay on top of daily trainings and workouts. It has wireless syncing and battery that last from 7 to 10 days.

5. Bluetooth Earbuds
Working out and training is even more exciting when you get your jam on and athletes feel the same. Music helps motivate the body to do more and relieves feelings of weariness and exhaustion. Get some great Bluetooth earbuds for him or her and you will be loved.

6. Wool Crew
Training in winter is challenging and the right outfit is very important. A wool crew made of good nylon, breathable material makes winter training ultimately awesome. The one from Men’s UA is a great choice.

7. Running Shoes

Stylish running shoes

Running shoes

Who doesn’t love shoes? Get the best fitting and high-performing running shoes from top brands like Vibram or Golden Goose, or you can go for the not so costly alternatives. Either way, you are making a great choice.

8. TRX Pro Suspension Training Kit
This kit is perfect for athletes who are always on the road. It is able to accommodate over 100 different bodyweight exercises and it’s very portable that it easily fits your suitcase.

9. Hylete Cross-Training Shorts
Ultra-lightweight, flexible, and designed for rigorous movements and strains—this is the cross-training shorts your athlete family or friend has been waiting for.

10. Bodylastics Resistance Bands
With these around, he or she need not go to the gym every day. Best for home workouts, bodylastics resistance bands makes resistant training an enjoyable and economical option.

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Naz ♥

Are you tired of being fooled?

DON’T BE FOREVER FOOLED THIS APRIL: VICTORIA’S SECRET MEDIA INFLUENCER AND TV PERSONALITY AMY KITCHINGMAN REVEALS 4 OF THE BIGGEST WEIGHT LOSS MYTHS 

Amy Kitchingman

Have you been working out so hard for more than 6 months now but you have not seen any result so far? Have you been skipping that dessert since Christmas but you are still desperately looking at that sagging stomach? Have you been aiming and rushing to lose weight for the summer season but you can’t see the light at the end of the tunnel?.

Amy Kitchingman, official presenter for Physique TV’s On The Go, former Miss Great Britain and the new media influencer for the humongous brand Victoria’s Secret sports collection enumerates 4 of the most common weight loss myths that can deceive you, with or without April Fool’s Day!

MYTH #1: THE GREEN LIGHT IS ON FOR ALL GREEN TEA

FACT: Green tea is definitely one of nature’s best gifts to mankind as it fights toxins, improves mental alertness and helps aid weight loss, but this doesn’t mean that all green tea products that are on the market are good for you.  

I’ve seen green tea candy with 50 calories per candy, green tea chocolate with more than 100 calories, green tea chips with more than 200 calories per pack and the worst of them all – the green tea shake that has more than 500 calories per cup as much as a burger with fries! 

Green tea is amazing but only in its purest form. The next time you see ‘green tea’ products, Read the back of the label. If theres anything in there that you cant pronounce,(and this rule goes for pretty much everything) and  doesn’t sound like it comes straight from the green tea plant then put it down.

MYTH #2: DIET FOODS WILL MAKE YOU THIN 

FACT: Although diet food may contain less calories, you have to think about all the nasties ( E numbers and chemicals we cant even pronounce) that have to go inside them to make them taste like the original version. Personally, I keep away from diet food and prefer to eat plenty of the right food,organic foods, in their natural state. Not only is this going to help me maintain my diet long term instead of binging on diet foods, that really aren’t going to satisfy my bodies nutritional needs. But natural foods are going to help my hair, teeth and skin look great too, as well as my waistline.

MYTH #3: LESS FOOD, LESS MISTAKE

FACT: This is probably the worst myth that anyone can believe and sadly there are still many people who believes it. Starving or skipping meals is the greatest mistake that you can do to your body. Our body is like a machine and it needs regular fuel to be able to work. Instead of creating a habit that may lead to disorders such as anorexia, try to develop a healthy eating routine in small portions such as 3 light meals and 2 snacks a day composed of fruits and nuts.

If you’re combining your diet with a work out you also need to be able to fuel that workout affectively. So feed your body!.

MYTH #4: FITNESS IS A SPRINT, NOT A MARATHON

FACT: When people say they are starting a diet, I always ask their near term goals, which are usually to loose weight. And then the long term goals which are usually to keep the weight they have lost off. But to enable this to happen, you need to adapt to a healthy lifestyle. Not just a quick fix of the latest trending diet. These fads are never going to leave you with the long term results you want.Adapting to an overall healthy lifestyle will help you achieve what it is you want, and help you maintain it. I lost a substantial amount of weight over 4 months but those changes that I made back then to enable me to loose the weight in the first place I still practise now.Achieving your fitness goals is not a race, its about how you can make them benefit you the longest.

ABOUT AMY KITCHINGMAN

Amy Kitchingman

Amy Kitchingman is a Dubai-based TV and media personality who is well known for being the endearing TV host for Physique TV’s On The Go, a show that focuses on travelling and restaurant hopping while staying fit and healthy. She is also the former Miss Great Britain and placed 2nd runner up for Miss Tourism World. This experience gave Amy a platform to realize her interpersonal skills and share her bubbly energy with her audience. Equipped with a degree in Media and Performing Arts and later specializing in Journalism and Broadcasting at the London Academy of Media, Amy is considered by many as the princess of English TV in UAE and the darling of the press.

Born in Leeds and raised in London, Amy is the brand ambassador and media influencer for the following huge brands such as Victoria Secret Sports, Oakley Eyewear, Hautletic, Puma and Talise Fitness.

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Naz ♥

Note: This is a press release, aiming at promotion to a wider audience. I am not compensated in any way for the publication of this post.