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Monday, August 8, 2011

Picking the Perfect Protein Powder

If you want to build muscle or shed fat, you need protein. And when it comes to the best powder picks, we’ve got the scoop on your top six.

Pick Your Perfect Protein Powder

Sick of trying to figure out proteins? We hardly blame you. Fortunately, we've dug into the scientific data for you, to help get the most out of this potent muscle builder.
All that's left for you to do is mix your shake.

Whey protein (derived from milk) breaks down fast upon ingestion, drivingamino acids through the bloodstream straight to your muscles. But whey is prized for more than just pure speed.
Whey pits all the vital muscle-mending (and building) amino acids in its gruelling mad dash to your muscles, making it a complete protein.
And it's revved up with more branched chain amino acids (BCAAs)-particularlyleucine, the amino acid that turns on the muscle-growing process, protein synthesis. So the more leucine, the better your muscles are primed for growth.
According to research conducted at McMaster University (Hamilton, Canada) consuming whey protein after your workouts has a greater impact on muscle growth than casein or soy proteins.
In fact, results from the study revealed that whey was 122 percent and 31 percent more effective at boosting muscle protein synthesis immediately following exercise than casein and soy proteins, respectively.
Before and immediately following workouts you need about 20-40 grams. Also, consider taking 20-40 grams first thing in the morning to shift into anabolic mode after fasted sleep.
Stick with whey protein isolates or hydrolysates (whey protein broken down into smaller fragments).
Top Seller:
Optimum 100% Whey Protein

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Highest Rated:
Gaspari Nutrition MyoFusion

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Casein is the other popular-and highly effective-milk protein, perfect as a pre-bedtime shake. Casein doesn't boast lightening-fast absorption, like whey, but due to its slower digestion and steady release of amino acids, it's also the perfect addition to your shake following an intense workout.
A study published in the Journal of Strength and Conditioning Researchshowed that men who guzzled a blend of whey and casein protein after workouts for 10 weeks gained significantly more muscle than those who consumed whey alone.
Plus, casein is chock-full of more glutamine, an amino that packs a multitasking punch when it comes to supporting muscle growth.
Glutamine yields immune support, helps preserve muscle tissue, wards off fatigue and boosts growth hormone (GH) levels.
Your best bet is to choose a casein powder that contains micellar casein (the slowest-digesting form of casein) and immediately after workouts, add 10-20 grams to your whey shake.
Before bed, take 20-40 grams of casein.
Top Seller:
Optimum 100% Casein Protein

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Dymatize Elite Casein

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To milk muscles with the benefits of both whey and casein sans the cow, go goat. Goat milk protein packs about 65% protein, but contains less of the crampy little offender alpha s1-casein protein, an allergenic found in cow milk. And while not as beefy in protein as its cow predecessors, this milk protein offers a gut-friendlier alternative.
Research shows goat milk protein forms a finer curd (clumps formed by the action of stomach acid on the protein), making it more easily and rapidly digested and absorbed. Its rich oligosaccharide (a short-chain sugar molecule) content aids in digestion, too.
A study conducted at the University of Granada (Spain) found that oligosaccharides serve as powerful prebiotic agents in the gut, especially in those with compromised intestinal function. (Prebiotics fuel the "good" bacteria already in your stomach to help them flourish, and thus help boost absorption.)
What's more, goat milk protein is high in calciumpotassium and magnesium-all of which support proper muscle function and help ward off muscle cramps.
Aim for about 20-40 grams before and after workouts.
Garden Of Life Goatein

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Unlike most other plant-based proteins, soy yields the same vital muscle-building amino acids as whey. In fact, one study found that soy proteinnotched up comparable gains in muscle when combined with a resistance-training program to whey.
What's more, due to its processing, this heart-healthy option has a clear advantage over whey and other proteins: it contains more glutamine andarginine. Not only are these aminos known to enhance recovery and aid in immune system function, but also they help keep you anabolic.
In addition to arginine and glutamine, soy is rich in isoflavones. Because these act as powerful phytoestrogens (plant estrogens), they mimic, to some extent, the natural estrogens in the body.
The majority of research on isoflavones, however, has shown no detrimental effect on muscle growth. A study published in Journal of the International Society of Sports Medicine found that when male subjects consumed a soy protein shake twice a day for 12 weeks, they gained the same amount of muscle mass as those who consumed whey protein. And, they showed no change in hormone levels.
Take 20-40 grams first thing in the morning, and before and after workouts. And, like whey, you'll want to stick with soy protein isolates or hydrolysates.
Top Seller:
Optimum 100% Soy Protein

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Of all the proteins, hemp has arguably the most potential for bewilderment. Hemp is often confused with its psychoactive cousin.
This protein contains two major protein components-edestin (about 65% of hemp protein) and albumin (about 35% of hemp protein).
It's also rich heart-healthy essential omega-3 and omega-6 fatty acids, which help safeguard hormone levels. Because of these fats, and its fiber content, hemp serves up less muscle-building protein per serving (about 50% protein in every scoop).
The protein you do get, however, is rich in two brawny aminos: arginine andBCAAs. Research has found that both arginine and BCAAs have positive effects on strength, size, and even fat loss.
Before bedtime and between meals, take 20-40 grams.
Nutiva Organic Hemp Protein

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If dipping into milk proteins rattles your stomach, crack open a tub of egg protein. Egg yields a nutrient-rich source of high-quality protein, and it is virtually devoid of carbs and fat.
Egg protein also boasts high concentrations of the aminos leucine and arginine. Leucine kick starts protein synthesis, making it the most important amino acid for building muscle.
Arginine, on the other hand, converts into nitric oxide, which dilates blood vessels, allowing more muscle-building nutrients and oxygen to get to your muscles in a hurry.
Because egg protein falls somewhere between fast-digesting whey and slow-digesting casein, it not only boosts protein synthesis, but also blunts muscle protein breakdown. A research review of more than 25 studies on egg protein confirms that egg protein amps up muscle gains, provides a source of sustained energy and promotes satiety. This makes egg an ideal protein virtually any time of the day.
Shoot for 20-40 grams, and take first thing in the morning, and before and after workouts.
Top Seller:
Bioplex Simply Whites

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Jay Robb Egg White Protein

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  1. Tang J.E., et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: Effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107:987-992.
  2. Kerksick, C.M., et al. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006 Aug;20(3):643-53.
  3. Park, Y.W. Rheological characteristics of goat and sheep milk. Small Rumin Res. 2007;68(1):73-87.
  4. Daddaoua, A., et al. Goat milk oligosaccharides are anti-inflammatory in rats with hapten-induced colitis. J Nutr. 2006 Mar;136(3):672-6.
  5. Cadow, D.G. et al. Effect of Whey and Soy Protein Supplementation Combined with Resistance Training in Young Adults. Int J Sport Nutri Exerc Metab. 2006;16(3):233-44).
  6. Kalman, D. et al. Effect of Protein Source and Resistance Training on Body Composition and Sex Hormones. J Int Soc Sports Nutr. July 2007;4:4.
  7. House, J.D., et al. Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. J Agric Food Chem. 2010 Nov 24;58(22):11801-7.
  8. Layman D.K. and Rodriguez, N.R. Egg protein as a source of power, strength and energy. Nutr Today. 2009;44(1):43-48.

Friday, August 5, 2011

Building That Model Body

Building That Model Body! Impress The Ladies With That Carved Physique!
As you know hardcore competitive bodybuilders are few and far between. There are thousands of guys just trying to look good for the girls at the beach or the husband trying to get back in shape for his wife. If this is you then read on!

Article Summary:
  • This article is intended for the bodybuilder looking to improve their physique.
  • There are certain muscle groups that, if developed, attract the opposite sex.
  • Abs are a must when it comes to improving your physique.

Building That Model Body

Bodybuilding is "The act or practice of exercising, lifting weights, etc., so as to develop the muscles of the body." Your workout routine, diet and supplement regime should reflect what your goals are. If you would like to be a "Hardcore Competitive Bodybuilder" you will have a more strict diet and supplement regime and also dedicate more time and energy to your workout routine.
As you know "hardcore competitive bodybuilders" are few and far between. There are thousands of guys just trying to look good for the girls at the beach or the husband trying to get back in shape for his wife. Most people can't dedicate 1-2 hours at the gym 5-6 times a week and would never eat 6-7 meals a day even if you cooked them. The majority of people are just not interested in living that lifestyle.
Your Workout Routine, Diet And Supplement Regime Should Reflect What Your Goals Are
+ Click To Enlarge.
Your Workout Routine, Diet And Supplement
Regime Should Reflect What Your Goals Are.
I am going to dedicate this article to the bodybuilder looking to improve his physique for the opposite sex. If you ask any woman, 9 times out of 10 she will be more attached to a fitness model than a "hardcore competitive bodybuilder" So if you are looking to impress the ladies read on and I will help you carve that physique into a chick magnet.
There are certain muscle groups that, if developed, attract the opposite sex. These muscle groups will need to be prioritized. I am going to list all the muscle groups and a small description about how or if we will be focusing our training around that area:
Definitely will have to work on these. Especially the Medial Head AKA Middle Deltiods to help with the upper body V-Taper
Will be included but you don't want to over develop as hugetraps don't fit well into most nice clothes
Definitely will work on the chest to its fullest. Large full chest is a plus for the opposite sex.
RELATED VIDEO: Your 12-Week Daily Video Trainer
Your 12-Week Daily Video Trainer - Monday, Week 2: Chest, Triceps & Abs!

Kris Gethin is your own Daily Personal Trainer! Today begins Week 2 with a chest, triceps and abs workout. Let's get to it!

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Definitely work on the width of the back to increase the upper body V-taper and some thickness work as well but not too much
Again another must. Ladies do like to hold on to some big guns.
Should be worked as well. Shows strength even with a shirt on.
A must! Nothing more needs to be said.
Quads And Hams:
Large development is bad. Large legs can't fit into most nice pants or jeans. As long as you continue with your squats to get a nice butt the rest of your leg will stay strong. Plus you will be doing plenty of sprints to keep them from looking like sticks.
Want to keep some work in the routine as they are seen with shorts on.
Some hardcore bodybuilders might have lost their minds when I said legs were not important but you need to remember this article is not for you. This article is geared to the average Joe looking to get a killer body for the opposite sex. Now let's get a training routine for you:
  • Monday: Chest/Arms/Forearms/ Post-workout perform 15-30 Min of *Steady State Cardio
  • Tuesday: **HIIT and Abs
  • Wednesday: Back/Shoulders/15-30 Min of *Steady State Cardio
  • Thursday:**HIIT and Abs
  • Friday: Legs/Arms/Post-workout Perform 15-30 Min of *Steady State Cardio
  • Saturday: Rest
  • Sunday: Rest
*Steady State Cardio:
You are to perform 15-30 minutes of steady state cardio Post-workout on Mondays, Wednesdays and Fridays. This can be performed on any machine of your choice. This cardio should be done in a low intensity manner.
**High Intensity Interval Training:
High Intensity Interval Training (HIIT) is a form of cardio that can be done on theellipticaltreadmillstairmasterbike and outdoors. I want to start you off with 20 seconds of high intensity (such as sprinting at your fastest pace), and rest for 40 seconds (slow walk). Repeat until you do this 10 times. Start with a 5-10 minute warm up and a 5-10 minute cool down. Do not perform this on an empty stomach.
High Intensity Interval Training (HIIT) Is A Form Of Cardio That Can Be Done On The Elliptical, Treadmill, Stairmaster, Bike And Outdoors
+ Click To Enlarge.
High Intensity Interval Training (HIIT) Is A Form Of Cardio That Can Be Done On The Elliptical, Treadmill, Stairmaster, Bike And Outdoors.
Your Weekly Routine
Day 1: Chest/Arms/Forearms
Day 2: HIIT/Abs
Note: Each Week try to increase rep range
Day 3: Back/Shoulders
Day 4: HIIT/Abs
Day 5: Legs/Arms
Days 6 And 7: Rest
Now, you have all your workouts set up for you to help build the perfect body, it's time to talk about nutrition which goes hand and hand with working out.
Nutirition Goes Hand In Hand with Working Out
+ Click To Enlarge.
Nutirition Goes Hand In Hand With Working Out.
Ladies are looking for a guy who is both muscular and lean, so our diet is going to reflect this. I am going to set up a diet below for a 180 lbs male at a slight caloriedeficit. This will help anyone that is overweight lose body-fat and maintain all their muscle mass. If you are on the leaner/skinnier side increase portions slightly so you are taking in enough calories to build more muscle. I will be keeping protein high, carbohydrates relatively low but will include them around weight workouts and breakfast. I will also include enough health fats to keep hunger at bay.
Meal 1:
Meal 2:
Meal 3:
Meal 4: Post Workout
Note: If you are not working out substitute the Bananas with 1/2 oz of Almonds
Meal 5:
You will have 3 whole food meals and 2 shakes a day. This way you are getting enough calories spread throughout the day but you don't need to slave over the kitchen and make 5-6 meals a day. The shakes are convenient and will make the dieting process a lot easier.
Below I will list 5 supplements I would include for best results during this program:
Multivitamin/Multi Mineral:
Helps to make sure you are not deficient in any of your vitaminsand minerals which can happen when you exercise regularly. I use the Magnum Multivitamins from Betancourt Nutrition.
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Here are some of the things creatine can help men with. I think it speaks for itself:
  • Can help improve performance in High Intensity workouts
  • Aids in recovery of Muscle from workouts
  • Can help anaerobic Capacity
  • Can help reduce Age Related Muscle Loss
I use 5 grams Higher Power Creatine mixed with my Bullnox on workout days and have 1 serving of Creatine Chewies fromBetancourt Nutrition on my off days.
I want you to look for a pre-workout that helps with energy, endurance and muscle pumps this way you can get the most effective workout possible. The one I am currently using isBullnox from Betancourt Nutrition.
Fat Burner:
I want you to look for a fat burner that gives you energy and some thermogenic (increase internal body temperature) effect. That way you have the energy to push it in the gym and while you are not active the Thermogenic effect of the fat burner is burning calories and working for you. The fat burner I use when cutting up is Ripped Juice Extreme from Betancourt Nutrition.
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Fish Oil:
It seems like weekly studies come out praising the benefits fish oil. Fish oil is a healthy addition to your supplement stack. I would take 1 gram 3 times a day.

Thursday, August 4, 2011

Lindsay Millers Fitness Program

Lindsay Kaye Miller Fitness 360

Lindsay Kaye Miller, the first fitness model to be banned from newsstands across America. Yes, sadly, issues containing her bikini-clad likeness have had a tendency to melt through magazine racks, and the owners are fed up with the situation. In another dash of bad news, she finished 5th among 5 women at the2011 BodySpace Spokesmodel Contest. Although, had there been a lingerie round, um, FIRST!
From the mouth of this babe comes great fitness advice. Lindsay Kaye Miller is a certified personal trainer, and we suddenly feel like our exercise form is a little rusty. She is also a nutritionist, and we're hoping she brings her oatmeal protein pancakes by the office sometime (hint). Now, the former U.S. Air Force member aims to join the NPC bikini division. Permission granted, Lindsay!
Lindsay Kaye Miller's Fitness Program
Watch The Video - 11:09

Lindsay Kaye Miller's Muscle Building Program
Lindsay Kaye Miller knows you can't have curves without muscle--hence her aggressive, no-nonsense approach to working out.

Lindsay Kaye Miller's Cutting Program
LINDSAY KAYE MILLER'S CUTTING PROGRAMWhen entering her cutting phase, Lindsay Kaye Miller places the majority of her focus on diet and supplementation.