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May 2010

Food For Building Muscle

Food For Building Muscle
By Kyle Winston

Even after a good gym session, healthy workout and good diet,
many people are still found helpless, for they do not gain even
an ounce of muscles due to a fast metabolism. Such people are
also known as Hardgainer's. This article will help you with ten
essential points you would need as a Hardgainer in order to pack
on muscle mass.

The first thing that you need to do when trying to gain weight
& muscle mass is to start eating a healthy balanced diet, that
includes plenty of fruit, vegetables and starchy foods, potatoes
and rice, even protein-rich foods like meat, fish, eggs and
lentils and dairy products.

The two main types of healthy diet are, eating the correct
amount of food for good amount of energy and eating a variety of
foods to make certain that you're receiving a balanced diet.

Following are some tips that will assist you towards eating
right and good:

1. Base your Meals on Starchy Foods

Starchy foods like bread, cereals, rice, pasta and potatoes
play a very significant role in giving energy and power for any
training session. Apart from being an excellent source of
energy, these are also a major source of different nutrients.

2. Eat Lots of Fruit and Vegetables

Such as,

- A glass of fresh juice and a sliced banana with your cereal
at breakfast.

- A salad at lunch.

- A pear as an afternoon snack.

- A portion of peas or other vegetables with your evening meal.

You can select from fresh, frozen, tinned, dried or juiced,
however keep in mind potato is a starchy food, not a fruit or

3. Eat Fish

Fish is a rich source of protein as well as vitamins and
minerals. Try to have at least two pieces of fish weekly,
including a piece of oily fish. You can select from fresh,
frozen or canned, although bear in mind that canned and smoked
fish can be rich in salt.

Some fishes are known as oily fish for the reason that they are
rich in a few types of fats, called omega 3 fatty acids, which
can lend a hand in keeping your heart healthy. Even though
nearly all of you should be eating more oily fish, pregnant
women as well as women who have a baby must eat a maximum of 2
pieces of oily fish weekly.

4. Cut Down on Saturated Fat and Sugar

Stay away from these two types of fat:

- Saturated fat – if we take in an excessive amount of this
fat, it can raise the cholesterol levels in the blood, which
increases the possibility of developing heart diseases.

- Unsaturated fat – if we take in unsaturated fat it lowers
blood cholesterol levels.

5. Increase your Protein intake 10 times more than what you
have usually, after all protein is what muscle is made up of. So
the better you can recover after training the better chances you
have for packing on mass. Try and eat 1.5 per grams of protein
per every pound of body weight you have.

6. Drink a Lot of Water

There is no such magic quantity of water that you have to drink
daily. Generally, drinking 8-12 glasses a day is significant but
if you’re a bodybuilder you need to drink lots of it, for it
helps your muscular development.

The time when you drink water is also very significant. If
you're going away to sports practice, a game or simply working
out or playing hard, drink water prior to, during and subsequent
to playing. Don't ever put it out of your mind; therefore always
carry your water bottle with you. You can't give your best
performance if you're thinking about how thirsty you are.

Furthermore, dehydration can discourage you from being as quick
and as intelligent as you'd prefer to be. A severe case of
dehydration can even make you sick; therefore always keep that
water bottle with you when the weather warms up. Apart from
being a dehydration reliever, water also is energizing and has
no calories.

Your body keeps you hydrated by regulating the water in your
entire system. If your urine has ever been slightly light
yellow, your body might have been throwing away the extra water.
When your urine is very dark yellow, it's lacking of water,
perhaps its time to drink up more water.

When trying to pack on the mass, remember, in order to gain
weight, it’s always calories in v/s calories out. So eat more
calories than you can burn in a given day and you will gain
muscle mass. Try to eat healthy food as much as you can as your
goal is to put on muscle not fat.

About the Author: Do You Want To Pack On Muscle Mass Fast? Packing On Mass Just Got Easier


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How to Avoid Wasting Time and Effort With a Weight Loss Scam

How to Avoid Wasting Time and Effort With a Weight Loss Scam
By Don Ellis

Who else has wished they could just press a button and have
instant health, beauty and youth? In magazine ads and articles,
newspapers, internet, and especially surfing the TV late at
night, you can find all kinds of "Instant - Easy - No Effort or
Pain" weight loss claims.

Well as nice as that would be, the reality told by any good
doctor or weight loss trainer is that those promises are like a
smoke screen in a breeze ... it may work for a moment but not
for long. What's worse, some of them are actually harmful.

It is a long proven fact that eating the right foods and doing
the right kind of exercises for your situation are the "golden
duo" for weight loss success.

The FTC gets a lot of complaints about false advertising with
weight loss products, potions, pills, patches and programs.
Their advice is to be careful and skeptical when considering
spending money, time or energy on products that promise fast and
easy results.

Put up the "red flag" and be very careful about investing time
or money whenever you see any of these Seven Scammer Sins!

1. "No Diet, No Exercise - Lose weight fast and easy!"

Reality: Gaining and maintaining a healthy body takes effort
and discipline.

2. " Eat all you want of your favorite foods and still lose

Reality: It requires learning about what are healthy foods and
then eating healthy foods as a majority of your intake to
maintain a healthy body.

3. "Take it off - keep it off - never watch your diet again!"

Reality: To maintain weight loss you're going to have to
maintain some life style adjustments.

4. "Fat, calorie and carb absorption can easily be blocked!"

Reality: There is no magic non-prescription way of doing that.
The most effective way to avoid absorption is with portion
control. As a general habit, do not eat more than you need.

5. "Lose 40 pounds in 40 days!"

Reality: A slow and steady weight loss program is proven to be
the best way to take it off and keep it off. Products and
methods that give accelerated loss can ruin your health.

6. "This product will help everyone lose weight"

Reality: Your body is unique. There is no product that will
always work for everyone. Use a good nutrition and exercise
program suited to your lifestyle and most people can change
their metabolism which then accelerates their weight loss. If
after 6-8 weeks of a disciplined healthy routine, you are not
seeing good results, then go talk with you doctor. Sometimes
there are health issues that cannot be addressed with just
nutrition and exercise.

7. " Use our Miracle patch or cream and watch the pounds and
inches disappear!"

Reality: Do not believe these claims - they are outright FALSE!

So there you have it. You really knew it all along didn't you?
No pain... no gain (except in your weight ). Get real with
yourself. Decide what you are willing do to have a more healthy
and attractive body. Set small realistic goals that you can live
with forever and start implementing them now. Slow and steady
will get you there!

About the Author: Don says: Looking to Lose some weight? Do not
get scammed, ripped off or injured. Check out this shocking Fat
Burning Furnace Review before you do anything else. Go here to
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Heart Attack Prevention Tips

Heart Attack Prevention Tips
By Stephen White

While some have to fight the battle of the bulge for mere
shallow reasons, there are those who do all the dieting and
exercising to reduce their cholesterol levels just to stay
alive. And while cholesterol is an important component of the
membranes of cells, playing an important part in maintaining
brain synapses as well as in the immune system, it is also the
largest cause of heart attack and stroke. 

While it is great that most people who are suffering from high
levels of cholesterol go to their dieticians to have their daily
eating habits tweaked by following a strict meal plan in order
to help them lower their cholesterol levels (hopefully back to
normal levels), some people have really gone overboard, but if
you feel compelled to lower your cholestorol, consult with your
doctor, most doctors are fine with prescribing cholesterol
reducing drugs. 

When coupled with a healthy diet and regular exercise, the
drugs can make quite a difference in your cholesterol levels, at
least enough that your levels can be considered safe. 

There are four kinds of cholesterol reducing drugs:

1. Bile acid

Sequesterants are cholesterol reducing drugs that aim to bind
with the bile that is being produced by one’s liver. The bile
helps out in our digestion as well as in the absorption of fats
from the intestine. This cholesterol reducing drug blocks out
the digestion of fats from the bile to help prevent the
formation of cholesterol. Various cholesterol reducing drugs in
this category are the following: 

- Colestipol
- Colestid
- Coleseyalam
- Welchol
- Cholestyramine
- Questran

2. Statins

Popularly known as statins, the HMG-CoA inhibitors are
cholesterol reducing drugs that prevent the enzyme called
3-hydroxy-3-methyl-glutaryl-conenzyme, a reductase, from
converting fat into cholesterol. This cholesterol reducing drug
is seen as the most effective one in the market today and does
some added good to one’s body as 2003 reports claim that people
with heart failure but no coronary artery diseases receive great
benefits from this in as early as 14 weeks. 

Popular drugs from this cholesterol reducing drug group

- Simvastatin
- Zocor
- Cerivastatin
- Baycol 
- Fluvastatin
- Lescol
- Lovastatin
- Mevacor
- Prevastatin
- Pravachol
- Atorvastatin
- Lipitor

3. Fibric Acid

The cholesterol reducing drug called fibric acid and its
derivaties are less effective than the statins when in comes to
lowering one’s cholesterol level. 

Popular drugs under this kind of cholesterol reducing drugs

- Clofibrate
- Atormid-S
- Gemfibrozil
- Lopid
- Fenofribrate
- Tricor

4. Niacin

Niacin, or vitamin B-3, also is effective in lowering
cholesterol levels. Although the normal vitamin dose of niacin
is only set at 20 mg for each day, the dose required to reduce
cholesterol levels is at least 500 mg each day. Niacin helps
reduce cholesterol by inhibiting very low density lipoprotein
(VLDL) secretion in the bloodstream.

About the Author: For more great cholesterol related articles
and resources check out


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Using A Gym To Keep Fit And Healthy

Group of People Exercising in a Gym
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Using A Gym To Keep Fit And Healthy

By Carolyn Clayton

A good way to help build a healthier lifestyle is to join a
gym. Membership can range from anything from £20 per month and
upwards, depending on the quality of the facilities and the
intended usage. Most fitness centres have dedicated staff on
hand to build a programme centred on your individual needs, and
help you to carry out the activities they suggest. Some will
even fix you up with a nutritional plan to go alongside the
physical activity. It is very important to get into a routine
when using the gym, as many people find it very difficult to
keep to their schedule, which can have an adverse affect on the
progress you make with your programme. Once the gym has become a
part of your daily/weekly routine, it will become almost a way
of life, and a chance to enjoy yourself rather than a chore. 

There are more benefits of regularly using a gym than just
improved health and fitness; the feel good factor. If you are
fit and healthy, with a high level of cardiovascular efficiency,
then you will begin to feel better about yourself inside as a
person, as well as the physical attributes that develop. The
better you feel about yourself, the better you look, and this
natural confidence can have an effect on members of the opposite
sex as well; if you are confident about yourself, others will
take notice. There are visible differences, such as a toned
body, and healthy looking skin which will become more noticeable
the more you exercise and work hard, and these are all
attractive qualities which can be developed further still. 

A healthy lifestyle not only helps you to feel and look good,
but it provides you with a better quality of life, and the
ability to enjoy activities that normally you may not consider,
for example joining a sports club/team. It is all too easy to
slip into a routine that does not incorporate the gym, or any
other form of exercise, but the importance of a healthy, active
lifestyle cannot be stressed enough; there is proven evidence
linking regular exercise to the reduction of blood pressure,
reduction of body fat, lesser chance of heart attacks/disease,
immune system boosts, lower levels of cholesterol and of course,
exercise is great way to relieve stress and this lessens the
chance of mood swings and depression. 

The reason many people choose to use the gym as a way to
exercise is because it is convenient; you can do a 5 mile run
without moving from the building, you can simulate many types of
physical activity from stair climbing and cycling to rowing and
lifting. You can then simply shower, get dressed and get on with
your daily life without too much of a disruption. This is why
the gym is such a popular option for people who work all day and
can go in their lunch break, because on top of exercising you
can blow off steam and return to work feeling fresh and

About the Author:  Article Alley is one of the UK's top article
sites, best for Health and
Fitness Articles. Please feel free to republish this article
provided a working hyperlink remains to our site


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Can Gout Herbal Medicine Help You?

Can Gout Herbal Medicine Help You?
By Lisa McDowell

When the pain of gout is overwhelming, and it seems that
nothing appears to be helping, trying alternative treatments to
see if those might offer come relief is usually the next step. A
change in diet is always a great idea for managing gout, but it
doesn’t always take away the pain immediately. When looking for
new treatments, you may have to follow a rather untraditional
route, but that doesn’t mean traditional medicine can not help
you. You can try gout herbal medicine to see if that helps, but
you should always do so under the supervision of your doctor.

One type of gout herbal medicine that has shown some success
for gout sufferers is Devil’s Claw. This natural remedy has been
used for many years as it helps with many different things that
can go wrong with the body. One of its best properties is that
it can lower the amounts of uric acid in the body, and that
means it can be a preventative measure to ward of future gout
attacks. However, it can also help take away some of the pain
associated with a gout attack in full swing, so it can also be
used when the pain creeps up on you and you find yourself in the
middle of a bad flare up.

Bilberry can be helpful, as it can also lower uric acid levels
in the body. It is also thought to protect some of the tissues
from degeneration, which can help with pain and healing.

Juniper Berry comes in capsule or liquid form, and also works
to reduce uric acid.

There is a gout herbal medicine called Nettle Root that is
supposed to help the kidneys work better so they can more
effectively remove the uric acid in the body, and that helps
keep gout attacks to a minimum.

There is one gout herbal medicine that you won’t need to talk
to your doctor about, and they may even suggest it to you. Some
berries and fruits have great properties, and one of those
properties has to do with lowering the amounts of gout inducing
uric acid. Cherries are often touted as the best of these, and
you could try eating at least a half of a pound a day to see if
that helps you. Give it a week or two before deciding if it is
working. If you don’t like cherries, you can try blueberries,
black berries, and many of the other darker colored berries.
They might not be as good as cherries, but they can help you.
Alternatively try a cherry extract supplement for the same
protective effect.

Other than the fruit, you ought to talk with your medical
doctor about any gout herbal medicine that you want to try. Some
of them can have side effects of which you might not be aware
of, and may interact or interfere with any medications that you
might be taking. Natural and herbal remedies do work, and they
may work well for you, but it pays to check that they are safe
to take in your particular situation. When someone mentions
herbs, most naturally assume that they are safe because they are
from nature, but that is simply not the case. Talk with your
doctor first, and go from there when choosing which approach you
would like to take first.

About the Author: Grab your free copy of Lisa McDowell's brand
new Gout Newsletter here
which is overflowing with easy to implement methods to help you
relieve and prevent Gout symptoms naturally.


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Strength Training For Women

Young Woman Exercising with Dumbbells
Young Woman...

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Strength Training For Women

By John C. Kelly

You can look better, feel better, and be more energetic through strength training. Proper exercise can add years to your life and, just as importantly, it can improve the quality of your life. Those with weaker bodies are more likely to suffer the infirmities of age much sooner. The list of life compromising effects of age is extensive: osteoporosis, osteoarthritis, tendonitis, bursitis, increased body fat, loss of muscle tissue, loss of range of motion, increased blood sugar, lower metabolism, loss of body tone, decreased cardiovascular function, increased likelihood of injury, and immune deficiencies. There are many forms of exercise but only one effectively addresses all of the above - strength training. Yes, even cardiovascular benefits can be obtained with proper strength training.

Strength training was once shunned by women who feared becoming "bulked up". Only a few men and women have the potential to add large amounts of muscle. Women can increase strength with a much smaller increases in muscle compared to men. Those small increases in muscle add shape to the body, increase tone, and make you look better. The stronger your body is, the more toned you will be. Athletes have incredible body tone because they are very strong. That does not come from lifting light weights several times. It comes for imposing rigorous demands on the body that force it to adapt and become stronger.

Muscle is much denser than fat and will not significantly add to that bulked up look as much as an increase in fat would. Besides, if you are one of the select few women with the capacity to add significant amounts of muscle, the muscle increase occurs very slowly and you can stop increasing the weights you are lifting if and when too much muscle appears imminent. Most will find that they never will reach that point. Often people mistake the bulked-up look to muscle, but more often the real reason is fat. It is much more difficult to increase muscle than fat.

An increase in muscle and strength occurs when muscles are worked intensely. To do this two things must happen: (1) Demands are places on the body beyond a level that the muscles are equipped to handle: and (2) the body is giving adequate time to rebuilt after the exercise stimulus. The strength increases occur during recovery periods not during exercise. That's why rest is important and the danger of overtraining is great when too much time is spent strength training.

It does not take hours in the gym each week to get results. Drudgery is not a requirement to increase strength. Just 30 minutes a week can produce remarkable results. To maximize results work intensely. If you are working intensely, workouts cannot be very long. The more intensely you work the more recovery time you will need and the less frequently you will need to workout. More time in the gym will not result in more improvement if the body is not given enough time to recover.

While many exercise for its cosmetic benefits, the health benefits are considerable, and far more important.

Increased bone density. Osteoporosis studies confirm what has been suspected for years. Strong muscles make for strong bones. Women who have undergone weight training have been able to significantly increase bone densities.

Lessen the debilitating affects of Osteoarthritis. Cartilage acts as a cushion between the bones and as a shock absorber when the body is subjected to excessive forces. Eventually the cushion wears out. You can hasten that process by engaging in excessive high impact exercise. Too much running and improper weight training can produce such unwanted results. Each body is different and some are less suited to this pounding than others. Weight training should be performed in such a manner where excessive force is minimized.

Protection of joints and connective tissue. Excessive force causes injury. This can be caused by a single event such as a turned ankle, or it can be caused by repetitive use. In either case the body has been compromised. If it is not allowed sufficient time to heal the condition often becomes chronic. Once a joint has been damaged the best you can do outside of surgery is to strengthen the muscles around those joints. This is best accomplished through strength training. Running will not make the muscles stronger. In fact excessive running can make the muscles weaker and in some case cause injury. According to Runner's World 70 percent of those who run regularly for a year will experience an injury. This is not to say that people should not run (There are of course some who should not run.). People should not run to the point of injury.

Increased muscle tissue and range of motion. It is simple, if you don't use it you lose it. As adults we lose about 10 ounces of lean muscle a year after the age of 30. If we don't use the muscles the body has no need for extra calorie burning tissue. As we age we gradually lose the strength to move through a complete range of motion. This loss of flexibility is called adaptive shorting. Your body adapts to the demands or lack of demands placed on it. Proper strength training can reverse this muscle loss better than other forms of exercise and will produce enhanced flexibility. While it is good to be more flexible (safely increase your range of motion), enhanced flexibility is better. Enhanced flexibility is the ability to move through a greater range of motion and have more strength through that increased range of motion. With enhanced flexibility you will be stronger, feel better and reduce the likelihood of injury. There is no need to go through life with compromises in abilities and constant aches and pains.

Lower body fat, higher metabolism, and lower blood sugar. Each pound of muscle lost means a lower basal metabolic rate of 50 to 70 calories. A lower metabolism means less fat burning and a greater propensity to add fat. Muscle aids in the disposition of blood sugar. A more muscular body will burn more fat, control blood sugar, and lessen the likelihood of type 2 diabetes.

Protection against injury and immune deficiencies. The No. 1 one reason people end up in nursing homes is due to the loss of strength to carry out daily activities. With decreased strength, balance becomes more of a problem. Falls are more prevalent and injuries result - next stop the nursing home. A person with a stronger body is less likely to sustain injuries, less likely to fall, and is more able to withstand the debilitating effects of sickness.

The benefits are huge and the time required is minimal. You should operate from the premise that it is not how much exercise you can withstand; it is how much is required to produce optimal results. Anything beyond that which produces maximal results is a waste of time and counterproductive as your body cannot adequately recover from the exercise stimulus. If you attempt to put in as much time as possible strength training hoping for improved results, the only improvement will be in the wallet of your trainer.

Not all advocates of strength training adhere to the same methods. There is no absolute right way. There are different ways to get stronger. It all comes down to subjecting the body to sufficient stimulus followed by adequate rest. A valid way to strength train is whatever method safely produces real measurable results. They have to be measurable results. If not, how do you know whether you are improving? If you are not improving why bother? Find a method that produces real results. You'll look better, feel better and be able to do the stuff you did when you were younger without getting hurt. Yeah, that's the ticket! Exercise briefly and infrequently so there is more time to recover, and then do more stuff.

About the Author: John Kelly specializes in high-intensity interval strength training. designed for safety and maximum impact in minimum time. For more information go to either one of John's websites or


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Why Do People Gain Fat When Building Muscles?

Why Do People Gain Fat When Building Muscles?

By Chris Chew

There are usually 2 objectives in mind when people want to build well defined muscles. These objectives are to gain muscle mass and to lose body fat. The problem is that However, these two objectives are at odds with each other. Why is this so, you probably will ask.

You see, when building muscle mass, you will need to consume more calories than you burn up for energy because you need those extra calories to feed your muscles for them to grow, right?

But on the other hand, to lose body fat, you must burn more calories than you consume in order to get your body to burn off the extra body fat as energy. Now can you see the conflict?

With this contradiction in mind, striving to build muscles and lose body fat at the same time is perhaps not a good approach to your bodybuilding program because more often than not, you will just end up getting neither here nor there.

For most people, they will have to accept the fact that when they are in the bulking up phase, they will put on some body fat in the process because of the extra caloric consumption. So the goal is try not to put on extra body fat when you are bulking up and then cut whatever fat you have put on and more during the cutting phase of your bodybuilding program.

As a general rule, there are basically two approaches you can take when you want to put gain muscle mass.

The first approach is to eat as much food as you can possibly stuff into your stomach. If you adopt this approach, you will find that your life will turn to day long buffets since you think that the more food consume, the more your muscles synthesize. As a matter of fact, this is the preferred approach by many bodybuilders.

To others, this approach is fundamentally flawed because they think that our bodies can only assimilate so much muscle tissue at one go and after it has done so, any remaining calories will be stored as body fat.

For those who are consuming more than 5,000 calories per day, this is obviously far more calories than their muscles need and will invariably result in a considerable amount of body fat accumulated over a period of four to six months bulking up phase. Yes, Michael Phelps said he eats more than 12,000 calories each day to prepare for Beijing Olympics 2008, but that is another story.

The second approach is to take the moderate approach by only eating so many additional calories to support muscle growth. This will hopefully allow you to gain as much lean muscle tissues as possible without putting on too much body fat, which you will have to put in considerable effort to get rid of later during the cutting phase.

So that leads us to questions like how much muscles can you build with a certain amount of controlled caloric consumption? How many calories over mere maintenance of your muscles should you be consuming?

You probably would have heard of someone who claimed that he has added 20 pounds of solid muscle in merely six or seven weeks. While this may be possible for someone who has amazingly good genes and utilizing excellent training and nutritional programs, the fact is that most people are simply not going to be able to even come close to adding this much muscle is such a short duration.

Most people without using enhancing drugs can only hope to achieve about half a pound to one pound of muscle per week and that is if he is doing everything and eating correctly. So think about it, by merely gaining a measly three to four pounds of muscle growth per month, then extravagant caloric consumption will not be necessary, isn't it?

It is sheer common sense that the more calorie you consume over what you body needs, the more body fat you will gain. Therefore, keep your extra caloric consumption to about 250 to 500 calories a day so that you will put on mostly muscle mass instead of too much body fat.

At the same time, you should also need to keep track of your current body fat level and if you see that too much of your weight gain is coming from putting on fat, then you will also need to reduce your calorie consumption even further. Isn't this approach to building lean muscles making more sense?

So which approach would you rather take if you want to put on lean muscles and without putting on extra body fat?

About the Author: Chris Chew is a fitness personal trainer and author of "Burn Fat Build Muscles Fast". More free articles at his sites at Lose Weight Quickly and Gain Weight Fast


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Healthy Diet For Athletes – 5 Tips

Healthy Diet For Athletes – 5 Tips

By Marie-Claire Smith

Athletes, in particular, need to focus on what they put into their bodies. Whether you are a weekend or a professional athlete, you take great pains to make sure that everything you eat meets the requirements of a healthy, balanced diet.

As an athlete, you need a healthy diet because you are keenly aware of how your body looks. But, just as or more importantly, you want to make sure that every calorie counts toward your workouts and competitions.

Here are some tips for a healthy diet for athletes:

1. Avoid junk foods

A healthy diet for athletes does not mean you have to eat only foods that are “good for you.” In fact, the occasional cookie, chip or hamburger, can actually be a nice treat. However, on the whole, junk food needs to be very low on your list of food priorities. Junk foods are generally full of trans-fats, white sugar, and white flour. Your workouts do not need the calories. And, you know that when you eat junk food, it weighs you down. Not only do your workouts not go nearly as well, but when you eat junk food you just generally do not feel as good.

2. Match you caloric intake to your activity

If your idea for a healthy diet is inspired by two parallel goals - losing weight and performing better athletically – you need to make sure you do not reduce your caloric intake so much that you are not able to fuel your workouts or competitions. For non-athletes, the bare minimum daily caloric intake should be 1,200 to 1,500 calories. However, for athletes, you will need to greatly increase your caloric intake if you are working out regularly. You may need to take in 2,000, 3,000 or more calories per day if you are working out heavily – even if you are on a diet.

3. Keep your diet as varied as possible

When you embark upon your new diet, you may be initially tempted to find a few foods you like a lot and stick with them always, day in and day out. However, there are two reasons why you will want to avoid eating the same small set of foods each day. First, you will get bored with this diet very quickly and likely quit your diet too early. Second, having the same foods every day does not give your body the opportunity to absorb the variety of nutrients from different foods it needs to be healthy.

4. Eat three meals, plus snacks, as needed

Plan your new diet around three solid meals per day. If you find you need more food than you can eat in three meals due to heavy workouts that burn a lot of calories, work in one or more snacks throughout your day.

5. Include a variety of foods, including pastas, eggs, fruits and vegetables

Your body requires a variety of nutrient sources. Happily, there is a wealth of options available to you. A healthy diet for athletes should include a mix of the following foods: legumes (e.g., beans), pastas, lean meats (e.g., ham), vegetables (e.g., tomatoes, cucumbers, celery, carrots, cabbage, mushrooms, spinach, cauliflower, potatoes, peas), fruits (e.g., melon, apple, bananas, grapes) vegetable soup, fish, whole-grain breads (e.g., brown bread), cheese (e.g., cottage cheese, low-fat spread cheese), brown rice, and dairy (e.g., yoghurt, skimmed milk). And, be sure to drink plenty of water: 8-16 glasses per day.

As an athlete, you owe it to yourself to fuel your body with the best foods you can find. You will feel better, look better, and perform better in the gym and on the field.

About the Author: Looking for additional secrets to losing weight that your doctor may not have even suggested yet? Check out these potentially life-changing tips at:


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Golf Putt | Posture Secrets

Couple on the Golf Cource
Couple on the...
Chris Trotman
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Golf Putt | Posture Secrets By Aidan J Sugrue

One of the quickest ways to improve your putting game is to
improve your posture. Jack Nicklaus was the first great golfer
who made it popular to put your eyes directly over the ball when
you are putting. This is very hard to do for many golfers so it
has been suggested that a small mirror can be placed on the
green and your golf ball can then be placed right on top of the

Eyes over the ball - To see if your eyes are indeed over the
ball, make sure and stand in such a way that you can actually
see your own eyes in the mirror. If you can't see your own eyes,
then you need to adjust your posture. A simpler method might be
to let your putter hang from between your eyes and then make
sure the club extends down directly over your golf ball. These
techniques are great for getting the proper stance and alignment
to the hole.

Placement of Your Feet - In terms of posture, it is also
important to think about the way you place your feet and how you
hold your body. If you typically miss your putts to the right,
you may be standing too close to the ball. If you are missing to
the left, you may be standing too far from the ball. These are
not hard and fast rules but they are something to consider when
you are adjusting your posture.

Shoulders Over Hands - Your foot position will also effect the
way your hands are hanging down from your shoulders. It is
usually best if your hands are hanging directly beneath your
shoulders. This will typically create a smoother stroke and a
better direction on the ball. The most important consideration,
however, is to keep your head and your body very still as you
putt. You only need to move your arms and your hands. Nothing

Relax and Enjoy - Finally, it's important not to get too caught
up with the mechanics of your putting. Some people will insist
on certain grips that will supposedly be better than others.
Finding a grip that is comfortable to you and experimenting with
the various postures will eventually give you a stance that is
right for you. Consider the basic techniques for improved
posture and then settle into a stance that is most comfortable.

Stick with What Works for You- Once you determine that
successful stance, go ahead and stick with it even when you have
a bad day. Practice it until it becomes perfect. Too many
golfers become overly concerned with each specific detail of
their stance, changing things every week and never really
settling in to a relaxed posture. Don't forget that a general
relaxation and enjoyment of the game is paramount to having a
successful swing and a low score. You have to have fun out there
in order to truly enjoy the game!

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Easy Dinner Ideas: Meatloaf With Steak Sauce and Roasted Garlic Mashed Potatoes

Easy Dinner Ideas: Meatloaf With Steak Sauce and Roasted Garlic
Mashed Potatoes
By Brandy Summers

When you get a hankering for a classic, traditional meal that
doesn’t take a lot of time to put together, a smart choice is to
make a meatloaf with mashed potatoes dinner. This is an all-time
favorite of many people because it’s simple, yet tasty, comfort

Meatloaf has a long tradition of being an easy meal to prepare.
Favorite meatloaf recipes have been passed along for
generations. Still, many people think that making meatloaf is
throwing together some ground beef and bread crumbs. Well, it
is, but it’s also much more than that.

Today’s meatloaf is still simple to make, but the ingredients
used to prepare it can vary from mild to spicy. Boring meatloaf
is a thing of the past, and you can add different mixtures of
ingredients to achieve bold and hearty flavors. These flavors
are easy to achieve using ingredients you already have in your
kitchen. And, if you need to run to the store to buy
ingredients, they’re easy to find.

Take, for instance, our Meatloaf with Steak Sauce recipe. This
is a great recipe for meatloaf, because it uses hearty steak
sauce (your choice) instead of the traditional ketchup. This
automatically creates a deeper, richer flavor. The addition of
onion and green pepper compliments the taste and texture. Of
course, you can always add your own touches, but all in all,
this recipe is probably one you’ll use a lot.

=> Meatloaf with Steak Sauce

1-1/2 pounds of ground beef, 1-1/4 teaspoons salt, 1 egg, 1
dash black pepper, 1 cup soft bread crumbs, 1/2 cup of milk, 1/3
cup of steak sauce, 1 onion, chopped, 1/2 cup green bell pepper,

Preheat the oven to 350 degrees. Prepare an 8-1/2x4-1/2-inch
loaf pan with cooking spray.

In a large bowl, combine the ground beef, salt, egg, black
pepper and the bread crumbs. Add in the milk, 3 tablespoons of
the steak sauce, onion and green pepper. Blend all of the
ingredients until thoroughly mixed.

Place the meatloaf mixture into the loaf pan and gently press
down. Brush the remaining steak sauce on top of the loaf.

Bake for 1 hour, or until the loaf is firm to the touch and is
lightly browned. Take it out of the oven and let it stand for 5
to 10 minutes before serving.

Our Roasted Garlic Mashed Potatoes is the perfect dish to
accompany this flavorful meatloaf. This is one of the most
popular mashed potato flavors invented. Whoever thought of
adding the strong tang of roasted garlic to the mellow ease of
mashed potatoes is a genius!

I know that there are pre-mixed mashed potatoes that you can
buy at your local grocery store, but there’s something special
about having freshly made mashed potatoes that can’t be matched.
If you have the time (and you do, while the meatloaf is baking),
you can whip up this classic mashed potatoes recipe and win rave
reviews at the dinner table.

=> Roasted Garlic Mashed Potatoes

2 pounds of baking potatoes, peeled and quartered, 1 head of
roasted garlic, 1 cup of half-and-half cream, 2 tablespoons of
butter, cut up, 1/4 teaspoon of salt, 1/4 teaspoon of black

In a large saucepan, add the potatoes then enough cold water to
cover the potatoes completely, or by one inch. Bring the water
to a boil and reduce the heat. Cover the pan and cook the
potatoes for 15 to 20 minutes, or until they are tender. Drain
the potatoes using a colander.

Separate the roasted garlic cloves by squeezing them until they
pop our of their skins. Add the garlic to a medium sized
saucepan. Pour in the half-and-half cream and cook over medium
heat until hot. Remove the pan from the heat. Mash up the garlic
until it has kind of a smooth consistency.

Return the hot potatoes to the pan and mash with a potato
masher until they are smooth. Add in half of the hot garlic
mixture and butter. Keep mashing until all is well blended.

Add in the remaining garlic mixture, salt and the pepper. Mash
potatoes until nice and fluffy.

=> Roasted Garlic

1 large head of garlic and 1/2 teaspoon of olive oil.

Preheat the oven to 375 degrees.

Remove the loose paper outer skins of the garlic cloves. Do not
peel. Cut off the very top of the head to expose the individual

Place cloves on a square of heavy duty aluminum foil. Drizzle
the olive oil over the garlic. Wrap the garlic up inside of the

Bake for 45 minutes to 1 hour, or until the garlic is soft and
a pale golden color. Let it cool before using.

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