Archive | January, 2017

Massage Therapist Need To Understand Golgi Tendons & Muscle Spindle Cells

As a massage therapist it is vital to know the various parts of the human body and understand their significance. Two terms that you should know and understand are Golgi tendons and muscle spindle cells. As a massage therapist it is important to know these two sensory neuron proprioceptors and know what they do. The muscle spindle, for instance, is a proprioceptor that relays information regarding changes in the length of muscles. The Golgi tendon is a different type of proprioceptor that relays information regarding muscle tension changes. These two proprioceptors are important for stretching muscles and conditioning muscles. Together they help to protect the muscles from overstretching and becoming injured. First, though, it is important to know what each is and its particular function.

What are Sensory Neurons

Neurons are cells that work to carry messages through the body. The neurons are responsible for telling you to bend your finger or flex your foot. They also make sure that you don’t overstretch your muscle or apply too much tension to a tendon, thus avoiding injury. Every neuron is comprised of a cell body and nerve fibers. It is the nerve fibers that receive impulses from other neurons and then send that information to the cell body. The fibers then send the impulses away from the cell body to other neurons.

The Golgi tendon organs and muscle spindle cells are both sensory neurons called proprioceptors. These sensory neurons are located in nerves and tracts but their cell bodies are found just outside of the spinal cord. They move messages from sensory organs in the tendons and muscles to the spinal cord. Some of these neuron fibers are called proprioceptive fibers. These fibers monitor the way that a muscle contracts and stretches as well as measures the tension that is in a tendon and transmit’s that information to the spinal cord so that the information can be processed. This feedback allows the body to know positions and postures of the limbs even when they cannot be seen.

What are Golgi Tendons

Golgi tendon organs are located in the collagen fibers of the tendon at the point where the tendon fibers merge with the muscle fibers. While they function in a manner that is similar to muscle spindle cells in that they measure muscle changes, they only become activated when there is contraction of the tendon. They also monitor changes in the tension of the muscle that comes from a change of the muscle length. When the tendon or muscle is overstrained, it sends a message to the muscle which causes it to relax. This is important for preventing injury.

What are Muscle Spindle Cells

Muscle spindle cells are located in the muscle fibers, parallel to them. Their function is to monitor and measure muscle length on a continual basis, both when the muscle is at rest and when it is stretched as well as the speed of changes in muscle length. The muscle spindle cell is located inside the muscle while the Golgi is located at the end of the muscle.

How the Golgi Tendon Organs and Muscle Spindle Cells Work Together

The muscle spindle cells [http://www.think-diagonal.com/category/massage-therapy-bodywork/] have a very effective working relationship with the Golgi tendon organs. The muscle spindle monitors the changes in length and the speed of those changes within the muscle. It sends the message to the spine to convey the information to trigger the stretch reflex. This stretch reflex, for which the Golgi tendon organs are a part, tries to stop the change of the length of the muscle. This is a protective feature of the human body that prevents injury. The more the muscle tries to stretch and the faster it tries to stretch, the more the Golgi tendon organs cause it to contract. Over time, the muscles can be trained so that the stretch reflex allows for more and more of a stretch before contracting.

As a massage therapist it is important that you understand how the Golgi tendon organs and muscle spindle cells work together to prevent injury to muscles. As you work and stretch the muscles of your client, you must pay attention to the response of their body. Learn to detect the muscle spindle cell’s span and ability to stretch, but also learn how to detect when the Golgi tendon organs begin to work to prevent injury. Then learn how to work with that push-pull action to help lengthen the muscle and increase the muscle spindle cell’s ability to stretch the muscle until the Golgi tendon organs attempt to stop the stretch. This will help you prevent injury to your client and help them work with sports injuries.

Posted in Building Muscle0 Comments

HIIT Cardio Versus Fartlek Training

HIIT cardio is the new craze sweeping across gymnasiums in Europe and North America – the reason for this… it’s fast, efficient and it works!

High intensity interval training is something that athletes and runners in particular have been well aware of for a long time now. Fartlek training, translated from Swedish is ‘speed play’ and this has been a popular method of fitness training for runners for a long time and one method that has been shown to burn more fat than steady paced running. Fartlek training mixes slow paced running with high paced intervals of running, one example that most people who have ever played Football will be familiar with is jogging the length of the pitch, sprinting the width, jogging the length and then sprinting the width again.

Although Fartlek training is still a great method of physical training, the Tabatha protocol of HIIT shone a light on the possibility of condensing a workout dramatically without taking away any of the benefits. The problem with the Tabatha protocol of high intensity interval training is that it sounds false; no one ever really believes that a 4 minute workout can strip fat and although the 8 circuits that compromise the Tabatha method are extremely difficult, athletes often tend to feel they have cheated themselves leaving the gym after 4 minutes. On way in which body builders chose to incorporate the Tabatha protocol of HIIT Cardio to their sessions was to blast one 4 minutes session either side of the normal body building routine. This tends to be a very popular way of using HIIT without feeling you have cheated yourself.

The Tabatha protocol will work for anyone using it. What we all have to keep in mind is that time spent in the gym is not in direct correlation to results gained in the gym. Always keep in mind the famous saying ‘you can train hard or you can train long, you can’t do both’. A great example of this is the direct comparison of the traditional one hour treadmill session for fat burning at a slow steady pace versus the very popular and newly found 30 sets in 20 minutes Kettlebell Workouts. Studies show that not only are more calories burnt in the actual training session of the shorter period of activity, but participants display greater muscular definition, lower body fat and far greater fitness levels. This is just one way in which training harder for shorter periods of time is proven to be more beneficial.

Often you will hear about Boxers overtraining for a fight and not feeling fresh when the big night arrives which can have devastating effects, think of Amir Khan in his most recent outing against Danny Garcia. He was originally primed to a fight a few months earlier before Lamont Peterson was banned for taking illegal substances. After being stopped in 4 rounds only a couple of months after peaking for a fight that never happened, a lot of pundits and coaches around the world attributed this to over training. There are others such as the never outspoken Chris Eubank Senior who claims over training is a myth and a state of mind and it is more about becoming stale when training which the biggest worry is. Whilst this may be the case with Boxers, there is a lot of scientific evidence in body building as to how overtraining can halt results altogether. For instance studies have shown time and time again that Bicep progress is halted by over training and in fact as soon as the Bicep is over worked the muscle shuts down and no growth or repair will occur. In addition to this, often the best way to get over a training Plateau (a stage when progress as halted) the best way to get past this is take one week of the Gym allowing all the muscles and joints to recover. After doing this, most people find that they can instantly lift more weight than one week previous when they were stuck lifting a certain weight.

HIIT Training seems to answer most if not all of the problems associated with physical training; it keeps you fresh in body and mind. It combats injury and overtraining problems and is a tremendous fat burner and a great way to increase your physical fitness.

Posted in Building Muscle0 Comments

The Ingredients of Stacker Fat Burners

Stacker fat burners can be great for burning fat, building muscle, increasing energy and helping with your weight loss program. While stacker fat burners can vary slightly, most have generally the same basic ingredients.

Ephedra is a common ingredient found in fat burners such as Original stacker 2 with ephedra or Stacker 3 Original with Chitosan and Ephedra. You will often see Ephedra listed in the ingredients as Ma Huang. Ephedra works to increase your metabolism which in turn increases your body heat. It works as a stimulant on your brain. It increases your heart rate as well as expanding the bronchial tubes.

White Willow Bark is basically aspirin. It is actually the bark of the white willow tree. It has long been used for medicinal purposes, such as controlling fevers and reducing pain. Aspirin works in combination with ephedra and caffeine in order to produce weight loss.

Kola Nut Extract or Gurana provides caffeine. Caffeine is a stimulant as well. It is naturally found in these herbs. Caffeine helps you lose water weight, can work to decrease your appetite, and can also help your body lose weight in a more rapid fashion.

Chitosan is another common ingredient found in stacker fat burners. Chitosan is actually part of the exoskeleton of shrimp and crabs. It is included in fat burners because it is said to have the ability to attract fat and pull the fat out of the body during digestion. Having chitosan included in a stacker fat burner can help you lose additional weight without diet.

Citrus aurantium is often used in products which are ephedra free. It has been used in Chinese medicine for a very long time to treat chest colds. It works in a similar way as ephedra, working as a stimulant to increase energy and metabolism and help to breakdown fat. It has also been shown to help control your appetite.

Guggulsterones come from a tree that is often found in India. It works to increase thyroid output which helps with increasing metabolism.

Green tea is often touted as an ingredient that does not have any negative side effects. It is a strong antioxidant, and also helps to increase energy.

There are many excellent choices as Stacker 2 Lite and Stacker 2 XPLC Fat burners which contain different combinations of ingredients which allow you to pick the stacker fat burner which best fits your needs.

Posted in Building Muscle0 Comments

How To Raise Libido And Increase Male Sex Drive In 5 Steps

How can you raise libido to revive and increase male sex drive naturally, on your own? Is it really possible? The answer to both of those questions is a resounding yes.

Now that you know it’s possible, you’ll might have a bit of work in front of you before you successfully reach the stage where you can say you have a strong, healthy libido.

However, for any man with some pride, it’s worth making some effort to ensure that your libido is naturally strong and that you’ve become a virile Alpha male once again.

So where do you start? These 5 steps to a healthy, powerful libido should help you get to your goal.

Step 1: Eat The Right Foods

Foods are the cornerstone of your existence, your body shape, your mind and your sexual performance.

If you eat badly, expect to pay for it in some way, sooner or later. If you eat fresh, organic foods on a daily basis, expect your body to pay you back in the form of gratifying sexual performances.

Eliminate packaged foods, prepared meals, plastic packaging and especially junk food and soda. These are low in nutritional value, can reduce testosterone and increase body fat, which puts a strain on your liver and kidneys.

Instead, eat more fresh fish, broccoli, cauliflower, beef, turkey, asparagus, eggs, bananas, nuts and avocados. Reduce your carbs intake and eat less in the evenings. Cut out soda completely.

Step 2: Get Into Decent Physical Shape

If you are overweight, if you body is soft, weak and if you feel slow and lethargic, you probably need to do something about it. The years of eating poorly without enough exercise catch up on you eventually and weight gain is sometimes very hard to shift.

This is where intense exercise comes in. Concentrate on short, sharp workouts that burn fat. It’s important that you avoid long, slow workouts and opt for intensity instead. Muscle building and circuit training can be of great benefit here. Many men are getting into shape using programs that help you avoid expensive gym fees.

Step 3: Cut Out Alcohol And Smoking

Both smoking and alcohol can have very detrimental effects on male libido. Many men report that they were able to raise libido by simply abstaining from drinking. Cutting out alcohol or reducing your intake substantially can give the liver a break, help it to rid your body of other toxins and reduce the workload on your body.

Alcohol also reduces testosterone, a sexual hormone necessary for male desire and functioning erections. Reducing or cutting out alcohol can see you increase male libido fast.

As for smoking, it restricts your blood flow and lowers testosterone. As your penis depends and relies on efficient blood circulation and testosterone to become erect, smoking is possible the worst thing for it.

Step 4: Take Some Natural Supplements

To raise libido faster and put your sex drive on the fast track to performance, you can try taking supplements. Sex drive supplements are especially useful for coaxing your body into produced balanced levels of hormones or for increasing your testosterone levels naturally.

Certain testosterone boosters, aphrodisiacs and nutritional male supplements help to produce naturally hard and long-lasting erections for improved sex. Natural aphrodisiacs help to increase desire, pleasure and sensitivity, producing more powerful orgasms and more semen. A fast route to boosting libido is to take a supplement that combines several of these ingredients.

Step 5: Practice

Practising is a way of increasing male sex drive naturally by raising testosterone levels. You can bring yourself to the brink of orgasm, then hold back and repeat the process several times. This is otherwise known as edging and is an easy natural way of improving erection strength and duration. It also helps you to control your ejaculation.

Other techniques such as penile massage, testicular massage and optimizing ejaculation frequency are helpful if you need to raise libido more.

Posted in Building Muscle0 Comments

Killer Alpha Male Chest Workout

Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. My favorite style of resistance training is old school weight training accompanied by the sound of clanging plates with heavy loads on a barbell. Do you know who trained/trains like that? Arnold, Zane, Reeves, Coleman, and Cutler are a few of the guys with that training mentality. What do you think of their physical development? These men have mastered the Alpha Male Physique.

Though a well balanced physique is essential, nothing screams Alpha Male Physique like a HUGE MUSCULAR CHEST. Let’s look at Arnold… arguably the greatest chest of all time. How did he get there? He trained with intensity. He trained with power. He trained with a goal in mind. He trained with real deal heavy weight Home Gym. The result was a chest that made history. As far as I’m concerned, if it’s good enough for Arnold it’s good enough for all of us!

There are many maximum lift milestones along the way of building your ultimate alpha chest. Oftentimes 135 lbs, 225 lbs, 315 lbs, 405 lbs and even heavier weights are popular goals that we aspire to conquer at one point or another during our training careers. Others take more of a “pound for pound” approach to measure their success. Some people have the goal of benching their bodyweight, 1.5 times their body weight, or even twice their body weight. Most of the time when people talk about this, they are talking about their Flat Barbell Bench Press One Rep Max. This is a great exercise and a good way to establish quantitative goals; but, don’t forget the ultimate goal. The ultimate goal is a great chest… not just moving a certain load on the bar (unless you are a power lifter). The great chest you are going to create is a result of more than just the development that comes just from Flat Bench.

So how do you develop your most impressive chest?

You need to pack on lean mass and slash excess fat. Like the greats, you must move serious weight and focus on training all areas of the chest. Often people do just flat bench and forget about the variations to get well rounded results. To put on slabs of pectoral beef you must hit flat, incline and decline chest movements. Time and time again you will see chests that look like ski slopes. There are two reasons for this. The first reason is simply excess adipose tissue. Extra fat on the chest it tends to collect at the lower portion of the pec area. This creates the “slope effect.” To lose this one has to lose total body fat. The second contributor to the “slope effect” chest is that the mid and lower portion of the pecs are somewhat developed; however, the upper portion is severely underdeveloped. This is a result of doing just flat bench and neglecting incline movements.

You combat this and build your alpha chest by following a well designed chest training program that puts an appropriate emphasis on the upper chest, mid chest, and lower chest. One way to ensure this is to start one out of two or two out of three chest workouts with the emphasis on the upper portion of the chest. To place more emphasis on any particular muscle group simply start the workout with exercises that are specific to that area. Because you are fresh at the beginning of the workout the results for that area will often be greatest. I suppose by now you are looking for a killer Alpha Male Chest Workout? Well here you go!

Sample Workout

Month One

Incline Barbell Bench Press: 3x 15-20 reps

Decline Barbell Bench Press: 3×15-20 reps

Flat Barbell Bench Press: 3×15-20 reps

Feet on Bench Push-Ups: 2 sets of MAX reps (one minute rest between sets)

Month Two

Flat Barbell Bench Press: 4×10-15 reps

Incline Barbell Bench Press: 4×10-15 reps

Decline Barbell Bench Press: 4×10-15 reps

Hands on Bench Push-Ups: 3 sets of MAX reps (one minute rest between sets)

Month Three

Incline Barbell Bench Press: 5×5-10 reps

Flat Barbell Bench Press: 5×5-10 reps

Decline Barbell Bench Press: 5×5-10 reps

Regular Pushups: 4 sets of MAX reps (one minute rest between sets)

Now you know what to do. How do you go about getting it done? You need the proper equipment. There are many options out there; but, don’t be fooled by inferior products. Make sure to invest in a bench that can handle the weight you can do today and more importantly the weight you will be able to do tomorrow. Also chose a piece of equipment that offers versatility while maintaining the integrity of each position. Often companies cut corners and the functionality is sacrificed for increased versatility. When it comes to a piece of equipment that is both functional in all positions and versatile, which leads me to the most fit equipment for these kind of workouts.

More versatility exists because of the dual sided racking station posts. You can use them for holding the barbell elevated to shoulder height for squats. Or you can rack a loaded barbell at hip height for rows, or deadlifts from the opposite side of the bench. No matter how you look at it there are numerous options and no excuses when using this sturdy and versatile bench.

No more excuses! It’s time to make it happen and create your Alpha Chest.

Posted in Building Muscle0 Comments

Macro and Micro-Nutrient in Eggs

Eggs have been a staple in the human diet for thousands of years. From hunter-gatherers collecting eggs from the nests of wild birds, to the domestication of fowl for more reliable access to a supply of eggs, to today’s genetically selected birds and modern production facilities, eggs have long been recognized as a source of high-quality protein and other important nutrients.

Over the years, eggs have become an essential ingredient in many cuisines, owing to their many functional properties, such as water holding, emulsifying, and foaming. An egg is a self-contained and self-sufficient embryonic development chamber. At adequate temperature, the developing embryo uses the extensive range of essential nutrients in the egg for its growth and development. The necessary proteins, lipids, carbohydrates, vitamins, minerals, and functional nutrients are all present in sufficient quantities for the transition from fertilized cell to newborn chick, and the nutrient needs of an avian species are similar enough to human needs to make eggs an ideal source of nutrients for us. (The one essential human nutrient that eggs do not contain is ascorbic acid (vitamin C), because non-passerine birds have active gulonolactone oxidase and synthesize ascorbic acid as needed.) This article summarizes the varied nutrient contributions eggs make to the human diet.

Macro and Micro Nutrient in Eggs

The levels of many nutrients in an egg are influenced by the age and breed or strain of hen as well as the season of the year and the composition of the feed provided to the hen. While most variations in nutrients are relatively minor, the fatty acid composition of egg lipids can be significantly altered by changes in the hen’s diet. The exact quantities of many vitamins and minerals in an egg are determined, in part, by the nutrients provided in the hen’s diet. Hen eggs contain 75.8% water, 12.6% protein, 9.9% lipid, and 1.7% vitamins, minerals, and a small amount of carbohydrates. Eggs are classified in the protein food group, and egg protein is one of the highest quality proteins available. Virtually all lipids found in eggs are contained in the yolk, along with most of the vitamins and minerals. Of the small amount of carbohydrate (less than 1% by weight), half is found in the form of glycoprotein and the remainder as free glucose.

Egg Protein

Egg proteins, which are distributed in both yolk and white (albumen), are nutritionally complete proteins containing all the essential amino-acids (EAA). Egg protein has a chemical score (EAA level in a protein food divided by the level found in an ‘ideal’ protein food) of 100, a biological value (a measure of how efficiently dietary protein is turned into body tissue) of 94, and the highest protein efficiency ratio (ratio of weight gain to protein ingested in young rats) of any dietary protein. The major proteins found in egg yolk include low density lipoprotein (LDL), which constitutes 65%, high density lipoprotein (HDL), phosvitin, and livetin. These proteins exist in a homogeneously emulsified fluid. Egg white is made up of some 40 different kinds of proteins. Ovalbumin is the major protein (54%) along with ovotransferrin (12%) and ovomucoid (11%). Other proteins of interest include flavoprotein, which binds riboflavin, avidin, which can bind and inactivate biotin, and lysozyme, which has lytic action against bacteria.

Egg Lipids

A large egg yolk contains 4.5 g of lipid, consisting of triacylglycerides (65%), phospholipids (31%), and cholesterol (4%). Of the total phospholipids, phosphatidylcholine (lecithin) is the largest fraction and accounts for 26%. Phosphatidylethanolamine contributes another 4%. The fatty-acid composition of eggyolk lipids depends on the fatty-acid profile of the diet. The reported fatty-acid profile of commercial eggs indicates that a large egg contains 1.55 g of saturated fatty acids, 1.91 g of monounsaturated fat, and 0.68 g of polyunsaturated fatty acids. (Total fatty acids (4.14 g) does not equal total lipid (4.5 g) because of the glycerol moiety of triacylglycerides and phospholipids and the phosphorylated moieties of the phospholipids). It has been reported that eggs contain less than 0.05 g of trans-fatty acids. Egg yolks also contain cholesterol (211mg per large egg) and the xanthophylls lutein and zeaxanthin.

Egg Vitamins

Eggs contain all the essential vitamins except vitamin C, because the developing chick does not have a dietary requirement for this vitamin. The yolk contains the majority of the water-soluble vitamins and 100% of the fat-soluble vitamins. Riboflavin and niacin are concentrated in the albumen. The riboflavin in the egg albumin is bound to flavoprotein in a 1:1 molar ratio. Eggs are one of the few natural sources of vitamins D and B12. Egg vitamin E levels can be increased up to tenfold through dietary changes. While no single vitamin is found in very high quantity relative to its DRI value, it is the wide spectrum of vitamins present that makes eggs nutritionally rich.

Egg Minerals

Eggs contain small amounts of all the minerals essential for life. Of particular importance is the iron found in egg yolks. Research evaluating the plasma iron and transferrin saturation in 6-12-month-old children indicated that infants who ate egg yolks had a better iron status than infants who did not. The study indicated that egg yolks can be a source of iron in a weaning diet for breast-fed and formula-fed infants without increasing blood antibodies to egg-yolk proteins. Dietary iron absorption from a specific food is determined by iron status, heme- and nonheme-iron contents, and amounts of various dietary factors that influence iron absorption present in the whole meal. Limited information is available about the net effect of these factors as related to egg iron bioavailability. In addition to iron, eggs contain calcium, phosphorus, sodium, potassium, magnesium, zinc, copper, and manganese. Egg yolks also contain iodine (25 mg per large egg), and this can be increased twofold to threefold by the inclusion of an iodine source in the feed. Egg selenium content can also be increased up to ninefold by dietary manipulations.

Egg Choline

Choline was established as an essential nutrient in 1999 with recommended daily intakes (RDIs) of 550mg for men and 450mg for women. The RDI for choline increases during pregnancy and lactation owing to the high rate of choline transfer from the mother to the fetus and into breast milk. Animal studies indicate that choline plays an essential role in brain development, especially in the development of the memory centers of the fetus and newborn. Egg-yolk lecithin (phosphatidylcholine) is an excellent source of dietary choline, providing 125mg of choline per large egg.

Egg Carotenes

Egg yolk contains two xanthophylls (carotenes that contain an alcohol group) that have important health benefits – lutein and zeaxanthin. It is estimated that a large egg contains 0.33 mg of lutein and zeaxanthin; however, the content of these xanthophylls is totally dependent on the type of feed provided to the hens. Egg-yolk lutein levels can be increased up to tenfold through modification of the feed with marigold extract or purified lutein.

An indicator of the luteinþzeaxanthin content is the color of the yolk; the darker yellow-orange the yolk, the higher the xanthophyll content. Studies have shown that egg-yolk xanthophylls have a higher bioavailablity than those from plant sources, probably because the lipid matrix of the egg yolk facilitates greater absorption. This increased bioavailability results in significant increases in plasma levels of lutein and zeaxanthin as well as increased macular pigment densities with egg feeding.

Egg Cholesterol

Eggs are one of the richest sources of dietary cholesterol, providing 215 mg per large egg. In the 1960s and 1970s the simplistic view that dietary cholesterol equals blood cholesterol resulted in the belief that eggs were a major contributor to hypercholesterolemia and the associated risk of cardiovascular disease. While there remains some controversy regarding the role of dietary cholesterol in determining blood cholesterol levels, the majority of studies have shown that saturated fat, not dietary cholesterol, is the major dietary determinant of plasma cholesterol levels (and eggs contain 1.5 g of saturated fat) and that neither dietary cholesterol nor egg consumption are significantly related to the incidence of cardiovascular disease. Across cultures, those countries with the highest egg consumption actually have the lowest rates of mortality from cardiovascular disease, and within-population studies have not shown a correlation between egg intake and either plasma cholesterol levels or the incidence of heart disease. A 1999 study of over 117 000 men and women followed for 8-14 years showed that the risk of coronary heart disease was the same whether the study subjects consumed less than one egg a week or more than one egg a day. Clinical studies show that dietary cholesterol does have a small influence on plasma cholesterol levels. Adding one egg per day to the diet would, on average, increase plasma total cholesterol levels by approximately 5mg dl_1 (0.13mmol/L). It is important to note, however, that the increase occurs in both the atherogenic LDL cholesterol fraction (4mg dl_1(0.10mmol/L)) and the antiatherogenic HDL cholesterol fraction (1 mg dl_1(0.03mmol/L)), resulting in virtually no change in the LDL:HDL ratio, a major determinant of cardiovascular disease risk. The plasma lipoprotein cholesterol response to egg feeding, especially any changes in the LDL:HDL ratio, vary according to the individual and the baseline plasma lipoprotein cholesterol profile. Adding one egg a day to the diets of three hypothetical patients with different plasma lipid profiles results in very different effects on the LDL:HDL ratio. For the individual at low risk there is a greater effect than for the person at high risk, yet in all cases the effect is quantitatively minor and would have little impact on their heart-disease risk profile.

Overall, results from clinical studies indicate that egg feeding has little if any effect on cardiovascular disease risk. This is consistent with the results from a number of epidemiological studies. A common consumer misperception is that eggs from some breeds of bird have low or no cholesterol. For example, eggs from Araucana chickens, a South American breed that lays a blue-green egg, have been promoted as low-cholesterol eggs when, in fact, the cholesterol content of these eggs is 25% higher than that of commercial eggs. The amount of cholesterol in an egg is set by the developmental needs of the embryo and has proven very difficult to change substantially without resorting to hypocholesterolemic drug usage. Undue concerns regarding egg cholesterol content resulted in a steady decline in egg consumption during the 1970s, 1980s, and early 1990s, and restriction of this important and affordable source of high-quality protein and other nutrients could have had negative effects on the well-being of many nutritionally ‘at risk’ populations. Per capita egg consumption has been increasing over the past decade in North America, Central America, and Asia, has remained relatively steady in South America and Africa, and has been falling in Europe and Oceania. Overall, world per capita egg consumption has been slowly increasing over the past decade, in part owing to the change in attitude regarding dietary cholesterol health concerns.

Posted in Building Muscle0 Comments

Penis Health Watch – What All Guys Should Know About L-Arginine and Benefits for the Male Organ

Body builders and gym rats have been using supplements containing L-Arginine for decades, due to its properties which contribute to muscle growth, increased stamina, and decreased recovery time during exercise. However, its effects on penis health are also considerable, although not as well known. L-Arginine is one of a number of penis-specific nutrients which has shown positive effects on the overall health of the penis and may help to promote healing, increase blood flow and penis sensitivity, and assist the body with fighting off infections and other invaders.

What is L-Arginine?

L-Arginine is an amino acid, a nutritional component that is often referred to as a “building block” of proteins. Amino acids such as L-Arginine perform numerous functions in the body, including the creation of energy to be used as fuel as well as the formation of muscle and other body tissues. L-Arginine is often sold as a dietary supplement and may be found in protein-rich foods such as meats, nuts, and dairy products, as well as certain vegetables. Infections, illnesses, and trauma, especially from severe injuries or burns, may deplete the body’s supply of L-Arginine.

Health Implications of L-Arginine

A large number of health implications are associated with L-Arginine. Due to its ability to relax the blood vessels and increase blood flow, it has been used in the treatment of angina and high blood pressure. In many circles, it is also believed to have a positive effect on conditions ranging from erectile dysfunction to diabetes to migraine, and there is evidence that it helps the body to recover more quickly after an injury or surgery.

Penis Health Benefits of L-Arginine

L-Arginine creme provides numerous important benefits that can have a direct effect on penis health:

• Increases Blood Flow – Studies have shown that L-Arginine is active in the formation of nitric oxide (a natural compound that relaxes the blood vessels), which causes the blood vessels to dilate and improves blood flow to all parts of the body. Aside from the obvious effects of increasing blood flow to the penis, improved circulation allows oxygen, as well as many important nutrients to be distributed to the cells. The increased oxygenation which results from improved blood flow is important in maintaining healthy, youthful-looking skin, as well as healthy nervous system function.

• Promotes Active Healing – Increased oxygenation of the penis promotes more rapid healing, allowing the skin of the penis to repair itself rapidly after minor damage to the skin cells (including the irritation which can occur as a result of frequent masturbation or assertive sexual activity). By increasing the rate of healing, L-Arginine is useful for maintaining healthy, youthful skin, as well as for repairing damaged nerve endings, a major factor in the enjoyment of sexual activity.

• May Boost the Immune System – Researchers believe that amino acids such as L-Arginine play an important role in immune system function. Treating the penis skin with a formula containing this essential nutrient may help to fight off bacterial and fungal infections and to repair damage to the skin cells caused by UV exposure and other environmental intruders.

How to make the most of the penis health benefits of L-Arginine

Many oral supplements, especially those used by bodybuilders contain L-Arginine. However, when taken by mouth, this amino acid may have a variety of unpleasant side effects, including diarrhea, upset stomach, headache, and airway inflammation. Using a creme penis health formula (most health professionals recommend Man1 Man Oil) containing L-Arginine and other penis nutrients that is applied directly to the penile skin allows for direct absorption, allowing men to experience the full benefits of these vital nutrients without uncomfortable or potentially harmful reactions.

Posted in Building Muscle0 Comments

How Much Fiber Should You Have While Bulking?

Fiber is an essential thing to think about when sorting out a diet, and even more vital when bulking. Its the main factor that leads to smooth sailings and healthy intestines. It may be something that you can put to the back of your mind, but by the end of this article I hope to give you a few things to take away and think about, including: what exactly it is, why you need enough, what the consequences are of having too little, and a list of foods that are high in fiber.

What is fiber?

Fiber is a plant-derived carbohydrate that your body cant absorb and digest. It keeps your digestive lining healthy by taking out excess cholesterol, hormones, toxins and fat. By doing that, fiber prevents a lot of unwanted nasties, such as, high blood pressure, colon cancer, cardiovascular disease diverticulitis and constipation.

To properly understand this carb, you need to know the different types. Fiber comes in two forms, soluble (dissolves in water) and insoluble (doesn’t dissolve in water). When combined together, they play a massive role for overall health and wellbeing. Soluble fiber, when combined with food and water in your stomach, creates a gel like substance which lubricates the insides, making it easier to excrete the food, while insoluble fiber adds bulk to the stool which gives you the urge to go to the toilet, resulting in a healthy and efficient digestive system.

Getting enough while bulking

As you can probably tell, you need much more fiber when you’re on a bulk as you’re eating far more calories. With the added food, you need more lubrication and bulk to get the same outcome as on a normal diet with a normal level of fiber. When a lot of people on a bulk increase their calories, they choose foods which are dense in calories and usually healthy, but not necessarily high in fiber, so they’ll be consuming roughly the same amount, creating imbalances.

You already have your hands full with your workouts, meals and sleeping, so that last thing you want is to have another thing to worry about while you’re confined to the toilet, pushing as hard as you can (sorry for the imagery).

What are some foods high in fiber?

– Bran (corn, wheat, oats, brown rice)

– Dried herbs, spices and peppers

– Cocoa powder

– Dark Chocolate

– Seeds (flax, sesame and sunflower)

– Soybeans

– Nuts

– Fruits (passion fruit, apples, pears, bananas etc.)

– Metamucil (fiber supplement)

Yeah, I know.. topics such as fiber isn’t all that exciting to think about, but it’s important nonetheless, and can have amazing benefits if you get enough.

A quick tip to leave you with: You generally want to be going number 2 1-2 times a day. If that lowers when you’re on your bulk, it’s a sure sign that you need to up your fiber intake, so look at the list above and get eating. If it doesn’t help, try a fiber supplement. If that doesn’t help, contact your local GP as something else may being going on.

Posted in Building Muscle0 Comments

The Highest Calorie Burning Exercise

When we think about cardio, we tend to associate it with running, and swimming and biking. Those are the prototypical “cardio” workouts so it makes sense that people would think that.

The fact though, is that cardio is really anything that elevates your heart rate and makes you break a sweat. Really, any intense form of weight lifting can be categorized as cardio as well as those obvious ones. These types of workouts really burn the most fat while also building lean muscle (which increases your metabolic rate, allowing you to burn fat easier).

Now there are of course people who will challenge this and ask WHAT? How so? Hence, I will give you an example of one of the most effective exercises that most people have never even heard of. This is the Kettlebell snatch or dumbbell snatch (if you don’t have kettlebells available).

Possibly one of the most intense and difficult, yet rewarding exercises in the world of fitness, this exercise utilizes virtually every major muscle in your body. The kettlebell or dumbbell snatch is also one of the highest calorie burning exercises known to man (in addition to the clean and press, or squat and press).

The reason it is so difficult is because the technique is extremely important. The snatch is similar to a clean and press except that you are going to bring the weight from the floor to straight overhead in one motion. Basically you are taking the weight and squatting down and thrusting the weight upward and subsequently using the momentum to shoot your arm straight overhead. It works your leg muscles, your arms, your shoulders, your back muscles, your core — virtually every major muscle in the body!

This exercise is also a monster fat burner. It is even MORE effective than running or swimming! While swimming burns around 13.6 calories a minute and running burns around 19 calories a minute, the kettlebell snatch effectively burns TWENTY calories per minute! This is enormous. Try adding this crazy calorie burning exercise to your workout routines and you will probably see a leaner, more chiseled body emerging as the weeks go on!

Posted in Building Muscle0 Comments

The Distance Factor in Horse Racing – How to Handicap Sprints Vs Routes

Distance is a key factor in betting on horse racing and lets cover some tips that are crucial to your handicapping. When handicapping distance in horse racing we refer to a route being 1 mile or longer and anything less than that will be considered a sprint distance. The length of the race your handicapping is very important to the horses that are about to race. After you take into account the running style of the horse and the distance it prefers you can begin to visualize how the race will break down to the finish line.

It is a fact that some horses just prefer to run certain distances. Some horses will run both route and sprint races but they will favor one or the other. Training can also play a factor as the trainer controls what races the horse is entered into. In cheaper races horses are often placed at the wrong distance just to get them into the race and develop experience.

I will go over a few key variables in distance that can give you some bullets in your gun next time you are at the track.

* When a horse moves from a sprint to a route he will have a better chance than one that moves from a route to a sprint.

* The style of running also plays a factor in distance I am a firm believer that the number of challengers determine how tired the front runner get, and not how fast they run. A horse gets tired from trying to pull away from his rivals who are right by his side, especially in a route race.

* A sprinter who takes an early comfortable lead in a route then is asked to run slower than he normally does and is not challenged by anyone else for a long time can go all the way.

* The best time to play a sprinter in a route race is when you found one who has shown early speed in sprints.

*Also take notice when a horse has run evenly or who has been able to stay close, then closes ground in sprints. When these horses are entered in a longer race where there is no front speed.

* A closer in a route seldom has much chance when placed in a sprint.

* When all the races in a horses past performance are routes, one must assume that the fast early pace of a sprint will hurt the router too much to recover.

* Closers in routes make the worse possible bets in sprints and should be eliminated in almost all cases.

* Distance in workouts is also something that you want to look at. A general rule I use for this is the longer the distance in workout the better shape the horse is in. If you see 2 or 3 workouts at 5 or more furlongs the trainer is trying to win or he noticed the longer workouts were not working so he is experimenting. (which is good as well that means he is trying to win) I always look for longer workouts but will take notice if there were quite a few long ones without a win then he might just be trying to switch things up.

* Also along with a decent distance workout if the horse did it breezily and has a bullet buy it you have a horse in approaching peak condition.

Posted in Workouts & Routines0 Comments

Page 20 of 44« First...10...1819202122...3040...Last »
/html