The Value of Omega-3 in Bodybuilding and Sports

Omega-3 is a separate group of unsaturated fatty acids which are not produced by the human body. In case of shortage of these acids, the person may experience certain effects, such as physiological and biochemical disorders.

Polyunsaturated fatty acids have a number of positive effects that are most relevant to bodybuilding activities.

The main ones are:
– Increase of metabolism rate;
– Improved insulin sensitivity;
– Improved rheology (flow) of blood. Reduced viscosity leads to an improvement in blood pressure, reduces the risk of thrombosis, heart attacks, strokes and heart disease ;
– Improved body tone and endurance;
– Loss of appetite;
– Omega-3 fatty acids are immediate precursors of natural anti-inflammatory components of human blood, prostaglandins. Prostaglandins helps bodybuilders and athletes to resist better intense training activities;
– Omega-3 helps prevent stress and improve brain activity. The human brain is composed of60% fat tissue by and for a better functioning it requires polyunsaturated omega-3.
– improvedstate of skin demis.
– Energy production without the risk of increasing the mass of fat.
– Catalyzing of production of hormones, including testosterone.

The daily rate of omega-3 fats
– In order to normalize blood cholesterol, as well as to strengthen the overall health is 1-1.5 g per day;
– During a diet, in order to increase muscle mass, the dose of omega-3 fats should be set within the 3 g;
– During a diet, inorder to lose weight one should take about 4 grams of omega-3.

Omega 3 Fish Oil

Pakistani Method to Loose Weight

Losing_weight

Pakistani women have an amazing trick they use to stay slim: they keep a string permanently tied around their forearms. According to Dr. Drupas, a gentle but constant pressure on the nerves in the forearm stimulates certain glands, particularly those involved in weight control (thyroid, suprarenals).

Why don’t you try it? Find two ordinary rubber bands and place them around your right forearm, one third of the way up between your wrist and elbow. The rubber bands should exert noticeable pressure without cutting off blood circulation and should not slip or slide when you move your arm. This is not a tourniquet!

For best results, you have to wear the rubber bands constantly, even at night when you sleep. It is also recommended not to wear any other jewelry on the right arm.

Avoid Obesity: Live Healthy

Improper nutrition, as well as lack of exercise is the main cause of obesity in today’s modern world. On the other hand, proper nutrition combined with hard physical training is the main cause of winning gold medals at the olympics today! So, if you have one but not the other, that makes you half way in between obese and an olympian right? Well, maybe, but its something for you to think about anyway. You need both for optimal performance. If you workout every day, but your post workout meal is a number 3 with extra sauce at the drive thru, and your bed time snack is cake and beer, you’re not going to get very far. We have to think of our bodies as high performance sports cars: the higher grade fuel we put into the tank, the better the car runs. This is true with our bodies. Whether you are trying to lose fat, build muscle, or both, or maybe just maintain your weight, you must realize that proper nutrition will help you to reach your results more than twice as fast.

The main reason we eat and drink is for energy. The energy that food supplies you is measured in units called calories. Calories are made up of carbohydrates, proteins, and fats. Carboyhdrates (carbs) are the bodies preferred fuel source, and are the sugars, fibers and starches found foods. Foods known to be high in carbs include potatoes, rice, cereal, bagels, fruit, etc. One gram of carbohydrate is equivalent to 4 calories. For example, and apple containing 20g of carbohydrtes would contain 80 calories of energy.

Basics_of_nutrition

Proteins are found mainly in dairy and meat products, and are the essential building blocks of muscle. Protein repairs and builds torn muscles after tough workouts, making them stronger for the next session. Foods high in protein include fish, eggs, meat, milk, cheese, baked beans, etc. Like carbs, one gram of protein is equal to 4 calories. For example, a can of tuna containing 30g of protein would be equal to 120 calories. Finally, fats are another source of energy for your body, and help in the transportation of nurients. Some fats are good for you, and are found in nuts, fish, and in some natural oils (canola oil, sunflower oil, etc). Other fats are saturated, and high in cholesterol, and include foods sold at fast food hamburger restaurants. Unlike carbs and protein, one gram of fat contains 9 calories. For example, a teaspoon of butter containing 10 grams of fat has 90 calories. Now, here is what many people misunderstand: fat does not make you fat! Any excess calories, whether from carbs, protein, or fat will convert to body fat to be used as energy at a later time. So technically, your whole diet could come from fast food, as long as your daily intake of calories equaled the amount of calories that you used, or burned.

Test Your Body Fat

The primary reason to measure body composition is so you can distinguish between fat and muscle. Instead of looking only at body weight, the body composition test lets you focus on body fat and lean body mass. Another reason to measure your body composition is so you can monitor your progress and get continual feedback. As you learned in chapter one on goal setting, it’s critical to have a way to objectively measure your progress. A weekly body composition test allows you to measure and record the exact effect your nutrition and exercise program is having on your body.

Body_fat_testing
Many people mistake activity for achievement. They are apparently dieting hard and working hard in the gym – the problem is, they’re getting no results and not even noticing because they’re not measuring results! Many people are climbing the ladder of success every day, only to find that it is leaning against the wrong wall! If you don’t measure your results with body composition testing, you could be spinning your wheels (burning up energy but going nowhere), or even heading in the wrong direction!You might be busy, but without the constant feedback that body composition testing provides, you have no way of knowing if all that activity is moving you closer to your target. The only goals worthy of your effort are fat loss and muscle gain, not weight loss and weight gain. For example, if you’re losing weight but the type of weight you’re losing is muscle, then you’re headed in the wrong direction and you need to change your program!

If you’re losing fat and maintaining your muscle, then your program is working and you shouldn’t change a thing.

Whole-Grain Bread for Fat Loss

You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening, not the bread itself. We’ll say this as often as needed – fat is fattening. If you don’t believe that, ponder this – a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat nine. So which of these is really fattening?

Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more than those who eat a lot of bread.

Whole_grain_bread

Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.

So the key for fat loss is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers a surprising amount of protein.

Potent food: Beans

 

Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat.

Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.

The most common complaint about beans is that they cause gas. Here’s how to contain that problem, according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.

Beans

Potent food: Grapefruit

There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.

It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.

 

Grapefruit

The Benefits of Growth Hormone Therapy

Many bodybuilders and older adults take growth hormones to decrease body fat, build muscle mass and increase energy levels and joie de vivre (the joy of living). Synthetic growth hormone has been widely used for more than 10 years, so we have many studies to help evaluate its effectiveness. Kavya Mekala from the Lahey Medical Center in Burlington, Massachusetts and Nicholas Tritos from Tufts University School of Medicine in Boston combined the results of 27 studies on growth hormone, using a statistical technique called meta-analysis.

Growth_hormone
Growth hormone decreased fat mass by an average of 2 pounds, fat by 1 percent, visceral fat by 9 inches, low density lipoprotein (bad cholesterol) by 9 mg/dl and total cholesterol by 7 mg/dl. Lean body mass increased by 4 pounds. Five to 7 percent of people experienced side effects such as joint pain, swelling and numbness to the hands and feet. There were small increases in blood sugar and insulin, but these effects were short-term and temporary. Growth hormone decreases abdominal fat and increases muscle mass, without causing changes in bodyweight. The authors cautioned that we need long-term studies to assess the effectiveness of growth hormone supplements and their effects on the heart and longevity.

3 Overlooked Ways to Lose Fat and Build Muscles

3_overlooked_ways

In addition to bumping up the metabolism by adding pounds of new muscle, we missed three ways to get even leaner with weight training.

 

Expenditure. Obviously, building that muscle mass required some type of hard physical effort. That is, training with weights to stimulate the body to develop those fresh 10 pounds of muscle mass requires energy. Assuming the individual did not radically alter his caloric intake during the time it took to build the muscle, it is prudent to say many of the calories required to do the physical work came from two places; fat stores or food.Obviously, had some of these calories come from fat stores, body fat levels would have decreased. And, if some of the fuel came from the foods he ate, this leaves “less net calories” available to be stored as body fat. In other words, he either burned some body fat as fuel or he burned much of his food intake which leaves less fuel available for the body to make body fat.

 

Recovery. Weight training is very different than aerobic training in its need for fuel to recover. When an individual trains with weights, the stress placed upon the muscles causes tiny micro-tears within the individual muscle fibers. Energy (calories) is required to mend these damaged fibers. Put another way, it “costs” the body energy to repair itself. Building back broken down fibers requires energy even at rest! This means the individual who leaves the gym after having engaged in a hard weight training session will continue to experience an elevated metabolism until those fibers are completely repaired. He’s literally burning calories outside of the gym to repair his muscles. Aerobic exercise does not cause this effect. Once the aerobic session is completed, net calorie burn returns to zero. In other words, an aerobic session will only burn calories during the exercise. Never after. The metabolic edge of the individual training with weights; he burns fuel during and after each workout session.

 

Glucose Metabolism. Adding muscle to your frame changes the metabolism of sugar which impacts body fat levels. Recall, there are receptors for insulin on both muscle and fat cells and these receptors act in a see-saw fashion. If the receptors on muscle tissue are more sensitive, they tend to dominate over those located on fat cells. Adding muscle makes muscle cells more insulin sensitive which translates into a decrease in insulin output by the pancreas. When insulin levels are on the lower side, as opposed to chronically elevated, the body is more apt to burn fat as fuel and to store glucose from carbohydrate foods as muscle glycogen. When glucose is being deposited as muscle glycogen, it is less likely to effect fat storage.

Fat Burning Foods: Soups

 

Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer. 

Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.

Soup