Body Supplements

Sport Supplements For Professional Athletes www.bodysupplementsonline.com

[body-supplements]

5 Ways to Lose Stomach Fat Fast With 'Body Supplements'

1. Eat a calorie deficit diet  Probably the most important thing you can do, is to eat less calories than your body uses! This way, your body will start taking fat away, giving you the results you want!  2. Eat foods with low glycemic value  Glycemic Index is how fast the carbohydrates contained in food are converted to glucose and enter the bloodstream. The less the Glycemic Index of a food item, the less insulin your body has to make insulin and thus is likely to convert carbohydrates into fats. Foods with low Glycemic Index will also make you feel "full" more than foods with high Glycemic index will, helping with your cravings! Low Glycemic Index is considered to be anything under 55 (anything above that wont really help you lose stomach fat fast). You can find a comprehensive list of food items with their corresponding GI values here. 

3. Cardio!  One of the most important things you need to do to lose stomach fat fast is to do cardio. Cardio is a great way to lower lower the total amount of calories you take during the day and should be done with any fat loss diet. The best way to do cardio is to use the HIIT (High Intensity Interval Training) system. Basically, HIIT is when instead of doing cardio in a constant fashion (for example jogging for an hour, keeping heart rate constant), you go all out until you cant anymore, walk, and then go all out again for about 30 minutes. Here is a very good video explanation:  4. Eat Frequent Meals  Eating small, frequent meals is an important aspect of loosing weight. It has many advantages, such as:Simulating your metabolism every time you eat a meal  Allows your body to make more effective use of the nutrients you give it Prevents catabolism!  5. Drink lots of water!  Water is very important for your overall body function, but it also helps with loosing fat! Drinking lots of water will help keep your liver hydrated and as such it will burn fat more effectively. Water has also been shown to improve metabolism. 

visit www.bodysupplements.com

01202 552598

[body-supplements]

HIGH PROTEIN BLUEBERRY COOKIES

Ingredients (Makes 10 cookies) -4 egg whites -1/2 cup oatmeal -1 cup berries -2 scoops of vanilla protein powder Directions -Combine egg whites, protein powder and oatmeal well. -Stir in blueberries -Drop spoonfuls of mixture on a baking sheet coating with cooking spray. -Bake at 425 degrees F. for 10-15 minutes. Nutritional Facts - Per serving one cookie Calories 57g Protein 7g Carbohydrate 5g Fat 1 g Share so that others may enjoy !

[body-supplements]

4 Exercises to Build Chest Muscle Fast!

If you want to tone the muscles in your upper body, you need to train all the muscles in it, and this includes your chest muscle. In order to achieve this, you must be able to perform regular exercises that could revitalize the strength of your cardiovascular system as well as improve your system and endurance. So here are the exercises to help you with how to train your chest muscle.  how to build muscle mass ronnie coleman1 4 Exercises to Build Chest Muscle Fast 

Bench Press  One of the best exercises for building chest muscle is bench press. To do this, lie flatly on a bench while your feet are on the floor, a little more than shoulder width apart. Use a grip, which is broader than the shoulder width and slowly raise the barbell until such time that your arms are straightened and your elbows are locked on each other.  Push-ups  Another exercise to help you with how to train your chest muscle fast is the push up exercises. Performing pushup is so easy – you just have to kneel on the floor while holding your torso straight and placing your hands on both sides. After that, lower yourself down until your chest will be almost touching the floor, and then go back to the starting position.  Dumb bell fly  Another exercise that could help to build chest muscles fast is the dumbbell fly. To do dumb bell fly, lie flat on a bench and slowly lift the dumbbells over your chest while your palms are facing each other. After that, lower down the dumbbells to the sides of your body in an arc-like movement, and while you are at the lowest point, the elbows must be on a horizontal level with the bench. Afterwards, slowly raise the dumbbells in an arc-like motion over your chest.  Dip  Dip Exercises are done with the use of a dip bar, thus, the origin of the name. This is done by gripping the two parallel bars and then lifting yourself up to an initial position, so as to support the entire weight of your body. Afterwards, lower yourself to a position where your elbows are bent in a 90-degree angle. Lastly, push yourself up in order to reach the initial position.  Performing these chest exercises is not enough for you to have a toned and well-fit body – you need to also have the right nutrition. Make sure that you consume more calories than usual and practice a right diet which involves eating the right amount of carbohydrates, proteins and fats. Remember that proteins are very important for your muscles, while carbohydrates are what you need in order to be fully energized,

 www.bodysupplementsonline.com

[body-supplements]

3 Reasons Why Your Biceps Aren’t Growing

1)   Technique

What is your timing count when you’re lifting? If you can’t answer that one, you've found one major problem with your exercise that is keeping your arms from gaining size. Hypertrophy, (muscle growth state), occurs at the 40 second mark of your exercise. If you’re throwing up 8 reps and not reaching a 5 second minimum count for each exercise, a large majority of your work will be for not. 

Also, don’t use momentum to lift the weight. Initiate the work from the muscles the exercise is designed for and use slow controlled moves. (Implementing a 1 0 4 1 cadence will help with that and help meet the time frame required for hypertrophy, on an 8 rep set.) 

BONUS TIP: Use the negative portion of the exercise to really work your muscle. 

2) Nutrition

Ever heard of the phrase, “feed the muscle?” If you have any experience researching muscle building techniques then I know this expression is not new to you. However, what may be new is the actual meaning behind it. When you feed the muscle to create muscle growth, you are simply giving it what it needs when it needs it.  So how do you “feed the muscle?” Well, an extremely abbreviated description would be to give your body and muscles the energy it needs for the workout which comes from carbs. Then refuel your body and muscles with the food it needs to grow after the workout which should come mainly from quality lean protein and healthy fats. The pre-workout feeding should happen within an hour to hour and a half of the workout. Your post workout consumption should be as soon as possible after your workout within 45 minutes to an hour, but the earlier the better.  Keep in mind that you’ll need to take in excess calories to help contribute to muscle growth. However, these should be high quality nutrient dense calories. (Don’t eat everything in sight.) Keep in mind that protein and vegetable should be consumed with every meal.  3)  REST

If you've taken your biceps to a state of failure or extreme fatigue in your workout, which you should if you want the huge guns, then rest and recovery is the next phase of the building process. You’ll need to give them 24 to 48 hours minimum to repair and recover in order to handle the next load you put on them.

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[body-supplements]

New Nutrition: 15 Foods OK to Eat!

Avocados

There are two kinds of fat: good (monounsaturated) and bad (polyunsaturated). Avocados are full of the good kind. So feel free to indulge. Try avocado in place of butter on toast. Two tablespoons of avocado has 50 calories and 4.5 grams of fat. The same amount of butter has 204 calories and 23 grams of fat. Pile on the veggies and meat and you'll fall in love. Or, just toss a few slices of avocado into a salad for a filling meal.

Red Meat

Red Meat has had a bad rap for a long time. But it does have a place in your diet. Red meat is full of things that are great for your health like vitamin B-12, zinc, iron, and protein. The key is to choose lean meats and quality cuts. Top sirloins, bottom round, tenderloin and flank steak are all great low-fat options. Avoid fattier meats like beef brisket which has 16 grams of fat in a 3 oz. serving. The quality of the meat is important too. Grass-fed red meat has less saturated fat and more Omega-3's. Be sure to read labels and know what you're getting.

Fruit

The Atkins diet had a lot to do with this one. Fruit is full of sugar and carbs, but skipping out on it can be bad for you. You need at least a serving of fruit a day to keep the doctor away. Fruit is full of essential vitamins and minerals. These work to keep your body healthy and your mind sharp. And fruit isn't just for breakfast. Try strawberry slices on a salad topped with oil and balsamic vinegar.

Chocolate

Chocolate is bad? Wrong. Chocolate has a well-deserved place in every diet. It's full of disease-fighting chemicals called flavonols. Flavonols lower your blood pressure, slim your waistline and help regulate your blood sugar. The key is to eat good chocolate. Look for dark chocolate that is at least 60% cocoa. These percentages are printed right on the wrapper. And an ounce of the good stuff has only 170 calories. Don't be afraid to keep a bar around for a quick, sweet snack.

Nuts

Sure, have fat, but they're full of the best fat around. The monounsaturated fat in nuts is healthier than the kind you'll find in meat or dairy. For a healthy diet, swap the meat protein in your meal for nuts a few times a week. Cashews are great in stir fries. Salads are more filling when topped with a handful of pecans. Or, add pistachios to your favourite morning muffin recipe. But before you chow down, get out a measuring cup. Nuts pack a lot of good fat in small quantities. Make sure you know just how many calories and how much fat you're eating before you add them to your meal.

Salmon

Dieters often look down on salmon because it's a fatty fish. But it's also full of vitamin D and omega-3 fatty acids, which are good for your heart. It also protects against memory loss and premature brain ageing. The best salmon is wild salmon. Look for fresh fillets in your grocer's butcher section. A 3oz. serving of this good stuff has just 155 calories.  Grill it fresh with a little soy sauce, garlic and a squirt of lemon. If you have leftovers, pop them in the fridge. Cold salmon makes a great, healthy salad topper.

Olive Oil

Olive oil is actually pretty great for you. The fat that it's full of, is called monounsaturated fatty acid, or MUFA. MUFA is essential to keeping your body running smoothly. This good fat lowers the cholesterol that would otherwise clog your arteries. It also controls your blood sugar. This extra control prevents hunger spikes after a meal. It can also help people with Type 2 Diabetes avoid blood sugar lows and highs. And because it's so nutritious, a little dab will do just fine. Around a tablespoon a day is all you need to get all the health benefits you need.

Fried Foods

Sure, fried food has more calories. That isn't necessarily a bad thing. Healthy foods fried in healthy oil get an added nutritional boost. Try frying in avocado or coconut oil. It's full of vitamins and minerals, it also gives your food a sweet, rich flavour. What you fry is just as important as what you fry it in. The next time you crave a fried snack, skip the French fries. Instead, cut avocado slices, carrots, aubergine or courgettes into sticks. Coat them with bread crumbs and fry them for a healthy alternative.

Alcohol

Alcohol isn't always bad. In fact, in moderation it's positively good for you. A daily glass of your favourite alcoholic beverage raises good cholesterol and reduces the risk of heart disease.  The key is moderation. One drink a day for women and two for men is all you need. And it's a great way to wind down from a hard day at work. Drink more than that and the consequences start to outweigh the benefits. Alcoholism, liver damage, and impaired judgement are just a few of the consequences of drinking way too much.

Gluten and wheat

You can eat gluten again. For years, bread has been labelled as the culprit for weight gain and a host of other diseases. But healthy gluten and wheat are actually great for you. Look for whole wheat, rye, or barley bread or pasta. They have compounds that reduce your risk of developing diabetes, heart disease, cancer and obesity. Fresh bread from your kitchen or an organic bakery is best. Whatever you do, stay away from the white stuff. Processed white bread has high fructose corn syrup and preservatives that aren't great for your body.

Eggs

For years we were told to stay away from eggs. But new research proves that an egg a day isn't enough to raise your cholesterol levels. Plus, these tasty treats are high in protein, unsaturated fat, and just about every vitamin and mineral out there. In fact, they're a great way to start your day. Eggs aren't just for breakfast. Hard boil one and pack it in your bag for a healthy snack. Just remember that free range and organic eggs are best. These eggs are from chickens raised on the good stuff that will keep you healthy.

Pizza

Not all pizza is created equal. And not all pizza is bad. Make healthy ingredient choices and you can feel free to chow down.  Now top your pizza with creative, healthy options. Try grilled pineapple, chicken or veggies you don't normally eat. If you're watching your calories, consider making your own. You'll have the most control over your ingredient options.

Dried Fruit

When people found out about the added sugar and fat found in some brands of dried fruit, they swore it off forever. But natural dried fruit is a great way to get your daily dose of several important vitamins and minerals. The key is to buy the right kind of dried fruit. Read the ingredients label. The only thing listed there should be fruit. You may have to head to the health food store to find the good kind.  If that's not an option, consider a food dehydrator. You can slice and dry your own fruit for a healthy home made snack.

Potatoes

The Atkins phase is officially over. We now know that carbs like potatoes have a lot to offer. They have tons of vitamin C, B-6, folate and fibre which are all great for you. The key is how you cook them. Stick to baking, roasting and grilling. And leave the skin right where it is: it's the healthiest part. But, as with everything, moderation is the key. Limit your intake to no more than one potato a day and you'll be fine.

[body-supplements]

Mini Courgette Pizzas

For when you are craving Pizza but want to avoid all those carbs!

Ingredients 1 Courgette Shredded Mozzarella  Spray Olive Oil Shredded Parmesan  Salt and pepper Dried Oregano Fresh Basil chopped Pizza Sauce Cut the courgette about 1/8 inch thick.

Spray each side with olive oil and season with salt and pepper.

Bake in the oven or grill each side for about 2 minutes.

Top with pizza sauce, mozzarella, oregano and basil. (Or add more toppings!)

Cook for 2 more minutes, or until cheese is lightly browned.

Sprinkle with Parmesan before serving.

Enjoy!

[body-supplements]

High Protein Easy Snacks

EGG MUFFINS These are BODY SUPPLEMENTS all-time favourite & EASY meal-preps. 

* Spray a muffin/cupcake tray with non-stick spray.  * Fill with Anything you want: ham & broccoli, chicken & carrots, spinach, feta & tomatoes, steak & bell peppers....whatever you have in the fridge. (Note: add all veggies RAW - they will cook to perfection during the baking process) * Mix approx 1 egg per/muffin in a blender with a splash of milk.  * Pour directly into each cup just below the rim. * Top with shredded or sliced cheeses of your choice. * Bake in oven for approx 20 mins. * Let them cool before removing from the tray. These can be stored in your fridge for up to 3-4 days!  Simply warm in the microwave for a quick breakfast on-the-go!

[body-supplements]

20 Rules To A Better Physique : Training

1. Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.

2. Rest between one to two minutes between sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.

3. Use a weight you can handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that your training partner is helping on the first rep.

4. Use proper form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.

5. For the majority of the time use a rep range of 6 to 12: This is the range typically used if muscle mass is what you are after, but strength will come also.

6. Try low reps occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.

7. Try high reps occasionally: High reps can sometimes kick-start a lagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!

8. Train more frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed. 

9. Train less frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.

10. Try doing drop sets for stubborn body parts: Sometimes all you need is a kick in a certain area’s butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it, then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!

11. Use antagonistic supersets: This is the old technique Arnold used quite often. Superset chest with back, triceps with biceps, and quadriceps with hamstrings. For example; perform a set of bench presses and then without rest move over to pull-ups for a set. Alternate like this until you have completed all of your sets. You will not only save time but you will have a skin-tearing pump! 

12. Once per month do an all negative workout: Reap the benefit of this intense technique by utilizing safe, but effective negative training. Have your partner help you up with a weight you cannot normally do for many reps then lower the weight slowly to resist the negative motion. Make sure to use a spotter, but if none is available use unilateral movements such as one-arm preacher curls, one-legged leg press and machine shoulder presses.

13. Rest/pause for the big lifts: This technique is great for the “big lifts” such as bench presses (all angles), leg presses, shoulder presses, and arm curls. Load a bar with a little more weight than you can handle for your normal rep range. Perform a set of 2 to 4 reps then rack the weight for 5 to 15 seconds. Perform 2 to 4 more reps and rack it again. Once more and you are done. One or two series like this is all you need for a particular movement. A smith machine can be your best friend at times like this.

14. Use forced reps sparingly: It is fine to use forced reps on the last couple of reps of your last set, but try not to attempt them on every single set for countless reps. Lift a weight you can handle with good form then after you have met failure have your partner help a little with one or two more reps.

15. Blast through weak points with compound supersets: A compound superset is when two sets are done back to back with different movements but for the same body part. This is a brutal way to “wake up” more muscle fibres to get it to react. 

16. Use these intensity techniques sparingly: The last thing you want to do is run into the over-training state. Use them once per week and one at a time.

17. Hydrate: Drink plenty of water while you train. We lose an enormous amount of fluid during training and it must be replaced if building a better physique is our goal.

18. Set a time limit: Some days you may feel like you drag in the gym. Try to get your whole workout in say an hour. This will prevent you from too much lag time and more productivity while training.

19. Simplify: If you find yourself using every technique in the book, scale back and do straight sets of compound lifts keeping it simple for a few weeks.

20. Take off: Sometimes what everyone needs is a little well-deserved rest away from the gym to help recharge our “batteries.” After a few days away you will be ready to get back at it with a brand new attitude and muscle pump!

[vol-fitness]

Today was my first day of cutting.

I’m doing a ketogenic diet, which is basically where you cut all carbs from your diet so your body is forced to burn stored fat to give you energy.

Today’s intake was:

Protein: 126 grams Carbs: 17 grams

I am craving carbs so much already.

[body-supplements]

20 Rules For A Better Physique : Supplementation

1. Good morning whey: Immediately upon wakening, down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.

2. Pre whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.

3. Post whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.

4. Post training simple carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid in recovery.

5. Post casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.

6. Casein after dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.

7. Creatine before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.

8. Creatine after: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.

9. Glutamine: As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.

10. Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.

11. ZMA at night: The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.

12. The antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.

13. The antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.

14. BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.

15. Arginine: converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.

16. Give green tea a try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.

17. Try one supplement at a time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.

18. Not all supplements work for everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.

19. Give some supplements time to work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.

20. Look around for the best deals:  www.bodysupplementsonline.com or visit the Body Supplements store or call us on 01202 552598 for a huge selection of your favourite supplements.

[body-supplements]

Located in the heart of Bournemouth we are the #1 Supplement Shop for over 15 years in the South West. Always offering the best in-store prices.

www.bodysupplementsonline.com

[body-supplements]

Located in the heart of Bournemouth we are the #1 Supplement Shop for over 15 years in the South West. Always offering the best in-store prices.

www.bodysupplementsonline.com

[body-supplements]

6 Essential Variables in Weight Training

Custom-Build Your Exercise Program

Weight training is a critical component to the success of an athlete.              By becoming stronger and increasing muscular endurance, an athlete is able to perform more efficiently and is better able to avoid injury. Furthermore, there are a number of other physiological adaptations to weight training. The strength of tendons and ligaments are increased. Bone density increases, making the bone stronger and more resistant to fractures. And maximal heart rate is improved, thus increasing metabolism. Designing a weight training program is often an annoying process for the non-professional. Hopefully the following information provides some insight into the process and encourages some of you to implement resistance training in your weekly fitness sessions. There are 6 essential program variables to consider when designing a weight training program. These include a needs analysis, exercise selection, training frequency, and exercise order, training load and repetitions and rest periods. 1. Needs Analysis Refers to a two-stage process that considers the activity or sport the athlete is training for and the training history of the athlete. The unique characteristics of the sport or goal of training must be considered in planning a training regimen to make the training as specific as possible. Specific muscular movement patterns, cardiovascular endurance needs and flexibility requirements are all important considerations. The current level of fitness, training experience and medical history of the athlete are integral when planning a regimen. For example, if an athlete has a history of ankle sprains and at present has an unstable ankle joint; balance and intrinsic foot and ankle strength will be included in their program. 2. Exercise Selection Deals with choosing exercises that reflect the needs of the athlete’s sport with consideration paid to their training history. Baechle and Earle refer to two different types of weight resisted exercises; core exercises and assistance exercises. Core exercises recruit larger muscles that are primary movers at one or more joints. These core exercises stabilize the proximal segments of the body, allowing for fine motor patterns at the extremities. Assistance exercises recruit smaller muscles, such as the biceps or calf, which are considered less important in athletic performance. In addition, exercise selection should be as sport specific as possible. Specificity training provides the best likelihood of transfer to performance. For example, forward and lateral lunges would be a sports specific exercise for a tennis player or a pitcher in baseball. 3. Training Frequency Refers to the number of training sessions in a given period of time. Again, the goals of training and experience of the athlete must be taken into consideration when planning training frequency. Traditionally, three workouts per week are recommended for many athletes, as the intervening days allow for sufficient muscular recovery between sessions. Athletes with less experience with weight training should begin with fewer sessions per week.

4. Exercise Order Involves the sequencing of exercises during a training session. Decisions should be based upon how the athlete responds to specific exercises and how the exercises performed first will affect exercises performed later. Typically, exercises that require the most refined technique and recruit the larger prime movers are performed first, followed by assistance exercises. For example, a single-leg balance squat should be performed before a one-leg calf extension. Another method that allows for adequate recovery involves alternating between upper and lower body fitness exercises. 5. Training Load and Repetitions Refers to the amount lifted and the number of times the weight is lifted. Typically, there is an inverse relationship between load and repetition. This means if the load lifted is high, the number of repetitions is low and vice versa. The load lifted is usually dependent on the goals of the training program. For example, a resistance program geared for gains in muscular strength require lifting heavier loads and fewer repetitions. Conversely, a program geared towards muscular endurance or "toning" requires lower loads and higher repetitions. 6. Rest Intervals Refers to the amount of time between exercises. Generally, rest intervals are based on exercise experience and goals of training. Typically, an athlete with limited weight training experience will need more time for muscle recovery between sets. The other variable when considering rest interval is goal of training. When training for strength or power gains, the rest interval is between 2-5 minutes. Conversely, if hypertrophy or muscular endurance is the goal, rest intervals should be between 30-90 seconds.

[body-supplements]

5 Minute Gluten Free Protein Power Pancake Recipes

These pancakes are so simple to throw together and are jam-packed with protein. All of the ingredients get tossed in your food processor or blender. These are not only gluten-free, but also grain-free, and taste amazing.

Tip: Make extras and freeze them for easy breakfasts all week long.

• 1 ripe Banana • 3 Eggs • 2 Egg Whites • 1 cup Almond Milk, unsweetened • 1 Tbsp Vanilla Extract • 2 ¼ cup blanched Almond Flour • 1 Scoop Vanilla Protein Powder • 2 tsp Baking Soda • ¼ tsp Salt

• 1 Tbsp Coconut Oil for cooking

In your food processor or high-speed blender, blend together banana, eggs, egg whites, and Almond Milk until smooth. Add almond flour, protein powder, baking soda, and salt. Heat some of the Coconut Oil in large skillet, and add batter to make 3-4 inch diameter pancakes. Cook about 3 minutes until golden on bottom and pancake wants to flip easily (when bubbles start to appear and pop). Feel free to add blueberries or other fruit to pancakes before flipping, if desired. Flip and cook 2 minutes longer. Add more oil as necessary.

Makes about 20 - 24 pancakes.

Calories: 194 / Fat: 13.1g / Carbohydrates: 10.8g / Protein: 13.6g

[absolute-drive]

[body-supplements]

[body-supplements]

Does Exercising In Hot Weather Burn More Calories?

Do you burn more calories when the weather's hot and you sweat a lot?

When you go out for a walk in 100-degree weather, don't confuse the sweat that pours off your body with fat melting. It's just water. You burn about the same amount of calories on a steamy, muggy day as you do in a comfortably air conditioned gym.

If you step on the scale immediately after a workout in the hot sun, you will initially weigh less, but as soon as you rehydrate, you replace the water weight. You should be drinking to quench your thirst when you workout in warmer weather anyway; and you should be doing everything you can to keep your body as cool as possible to avoid heat-related illness.

The same goes for hot yoga classes. A super-heated room may offer some advantages in terms of muscle flexibility and suppleness, but you'll burn about the same number of calories as an equivalent class in a cooler environment.

Don't be fooled by marketing that says otherwise.

As for exercising in a rubber or plastic suit for the purposes of losing weight (people are still doing this!) it's silly, ineffective and dangerous practice. We will go so far as to say it can even be deadly. Besides increasing the chances of severe dehydration and causing rapid-onset heat stroke, the toxins from the suit can enter your blood stream and poison you.

Martin Lawrence, the comedian, in 1999, he fell into a three-day coma after collapsing from heat exhaustion while jogging in 100-degree heat wearing a sauna-suit. He did recover, although there were reports that at one point his body temperature rose to a sizzling 107 degrees and he was on a respirator.

For the record, the only time extreme temperatures significantly rev up calorie burn is when it is so cold you start to shiver. Shivering is an involuntary clenching of muscles; its purpose is to generate heat and warm you up. When your teeth are chattering and every muscle in your body is tight and tense, you burn nearly four times more calories than usual.

When it's so cold that, in addition to shivering, you have to hop from foot to foot and rub your hands together to keep warm, you burn up to 400 additional calories per hour. That said we certainly don't encourage you to wear a bikini in Iceland.

Little tip for working out outside in the sun: When running in the summer wet down a bandanna and put it in the freezer for a few hours; Place it around your neck and as you run it melts and drips cool water all over you. Feels good!

Got any other keep-cool workout tips you want to share?