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Full body resistance band workout

Give your whole body a strength and cardio workout in one with Ashley Azevedo‘s resistance band workout.

The workout

Circuit training simply means performing exercises back to back with little to no rest in between. Its elevator pitch is maximum perks in minimum time. Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training.

Even if you’re solely a weights girl, resistance bands are a great way to keep your body guessing and prevent plateaus. The resistance, reps and number of circuits can all be varied to meet your goals and fitness level.

What you need to do

Consider the list a sequence, not an a la carte menu. Perform a set (10 to 15 reps) of the first exercise and move immediately to the second exercise. Perform one set and move immediately to the third exercise and so on. Keep rests as short as possible. After you complete one full circuit, rest for about 60 seconds and start again. Available time and current fitness level will determine how many cycles you do, but aim for one to five.

(Fit tip: Don’t try to do too much too soon. It’s false economy.) Make sure you warm up the muscles you’ll use before any workout and cool down and stretch out afterwards to avoid injury and consult your doctor before starting any new training regimen.

Targets: Biceps, Delts

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Perks: This compound movement allows multiple muscle groups to be worked with one exercise, making it time efficient and adding to the difficulty of your workout. Sculpt the arms with this two-in-one exercise.

Move: Stand with both feet on top of the band, about hip-width apart.

(Fit Tip: You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. Press straight up, pause at the top, lower back down and repeat.

Words and workout by Ashley Azevedo.

Photography by James Patrick.

Source article:

Full body resistance band workout

Posted in Aerobics, Exercises, Fitness Models, Personal Fitness Training, Training MethodsComments Off on Full body resistance band workout

<div id="DPG" webReader="155.218070444"><p>
<h3 class="article-title">Q "I used to lift heavy and crush cardio, but I got in a car wreck last year and have been on a downward motivational slump ever since. Any suggestions?"</h3>
</p><div class="side-bar c12" webReader="-18.7883211679"><div class="c10"><img src="images/2013/james-grage-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><p><strong>Name:</strong> James Grage<br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/JamesGrage/">JamesGrage</a><br /><strong>Height:</strong> 5-foot-10<br /><strong>Weight:</strong> 175 lbs<br /><strong>Occupation:</strong> Co-Founder and Vice President of <a href="http://www.bodybuilding.com/store/bpisports/bpisports.htm" target="_blank">BPI Sports</a></p></div><p>An injury is one of the easiest ways to derail your fitness goals. It's about as good of a reason—or excuse—for not pursuing your goal as any. In fact, it's better.</p><p>When you're injured, people will hesitate to push you or tell you to man up. They're more likely to baby you and feed into your sense of self pity.</p><p>That's when you need to make the decision to pick yourself up, dust yourself off, and hit the gym even harder than before.</p><p>First, you need a plan of attack. Follow the tips below to rebuild a solid foundation and regain the strength you need to hit the gym, hard.</p><h3 class="article-title">Tip 1 </h3><p>Ditch the 'Woe Is Me' attitude. I know this might sound harsh but, when you're looking to get back on the horse (or the weight machine), you're going to have to break free from self-pity. No one can help if you're the one holding yourself back. And, believe me, I know how hard it can be to separate yourself from what's happened.</p><p>When people learn of <a href="http://www.bodybuilding.com/fun/fate-fitness-and-fortitude-the-james-grage-story.html">the horrible accident I was in</a>, they can hardly believe it. They seem amazed that I was able to build myself back up, despite all of my injuries. Trust me, I understand the feeling of a task being so insurmountable that it leaves you downright depressed. I know what it's like for that light at the end of the tunnel to be a mere flicker.</p><p>The key to breaking free is seeing a bigger picture.</p><img src="images/2014/how-can-i-stay-on-track-after-injury-graphic-1.jpg" width="560" height="326"/><p>"When people learn of the horrible accident I was in, they can hardly believe it."</p><p>One day, when I had sunken into a pit of self-wallowing, a nurse told me about a man in the next room who'd been there for month. For him, day-to-day tasks that we all take for granted would never be the same again. He was never going to be able to brush his teeth or wash his hair. Yet here I was complaining about having to learn to walk again. At least I could walk.</p><p>The easiest thing to do to gain perspective is to watch and listen to other people's stories. Go on YouTube or check out charities like <a href="http://www.shrinershospitalsforchildren.org/" rel="nofollow" target="_blank">Shriner's Hospital for Children</a>. When you see a child with amputated legs playing basketball, wrestling for his high school, or riding his skateboard, you may well start to change your tune.</p><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_01.jpg" width="401" height="167" class="c14"/></a><a href="http://reviews.bodybuilding.com/BPI_Sports/WheyHD"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_02.jpg" width="159" height="96"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_03.jpg" width="159" height="71"/></a><h3 class="article-title">Tip 2 </h3><p>Attitude is a choice. You can either choose to dwell on an injury and let it become part of your identity, or you can treat it as a mere setback—and let your triumph over that setback become part of your identity instead.</p><p>For me it was tough. My <a href="http://www.bodybuilding.com/fun/fate-fitness-and-fortitude-the-james-grage-story.html">first week in the hospital</a> was filled with days of self-pity and alienation. The road to recovery seemed so bleak. Fitness had been a cornerstone of my identity, and I was physically broken.</p><p>For me, moving on meant realizing that the past was the past, that my path had changed. Instead of mourning what was lost, I celebrated the new opportunities that lay before me.</p><h3 class="article-title">Tip 3 </h3><img src="images/2014/how-can-i-stay-on-track-after-injury-graphic-2.jpg" width="280" height="534" border="0" class="right-image"/><p>"When I decided to start running again, I didn't start by lacing up my sneakers and hitting the trail."</p><p>"Can't" has no place in my vocabulary. One of my favorite quotes is an old one by Henry Ford that says: "Whether you think you can or can't, you're right." In the end, it's all about choice:</p><ul class="dpg-list"><li>Do you want to do something about your predicament?</li>
<li>Do you want to embrace the challenge and move on, or do you want to lean on it as a limitation?</li>
</ul><p>After an injury, it's not about what you can't do; it's about doing things in new ways, if necessary. After my accident, running became painful—no, excruciating.</p><p>Every time I tried it, I thought, "<em>That was dumb. I shouldn't have done that. I should have known my limitations</em>." But, the truth is, I could run. I just needed to learn how to take progressive steps instead of jumping right in.</p><p>When I decided to start running again, I didn't start by lacing up my sneakers and hitting the trail. Instead, I started by going to physical therapy, taking supplements for joint and scar tissue health, and foam rolling. This prep work was necessary.</p><p>The same effort you put forth toward a fitness program, or the commitment you display to a nutrition plan, is also needed for overcoming an injury. Discipline is the key.</p><h3 class="article-title">Tip 4 </h3><p>Setting a goal helps you have a good reason to get up and at 'em.</p><p>In December 2014, I decided to run a timed mile to raise money for Shriner's Hospital For Children. Now, I'm motivated and train daily. After 15 years of not running, my goal is to finish in less than six minutes.</p><p>I've got all the reasons in the world why I shouldn't be able to accomplish it. But I'm motivated. If you find a good-enough reason, you'll be committed to doing whatever it takes to achieve it.</p><p>Find your inner warrior and look for that next challenge; relish going up against adversity. I challenge you to find that inner warrior, overcome your hurdle, and battle back.</p><h3 class="article-title">Tip 5 </h3><p>When I decided to jump back on the fitness bandwagon after my accident, I created a plan. If I needed help, I called on people who I knew could assist me. A friend who's a former Olympic athlete put together a running program for me. Doctor friends suggested physical therapy exercises. With their help, I put together a whole regimen.</p><img src="images/2014/how-can-i-stay-on-track-after-injury-graphic-3.jpg" width="560" height="374"/><p>Instead of being discouraged that you couldn't follow the same exact plan you were following before your injury, regroup. Create a new plan for yourself.</p><p>Instead of being discouraged that you couldn't follow the same exact plan you were following before your injury, regroup. Create a new plan for yourself. Work around the injury. Life happens, and sometimes you must adjust.</p><p>Nobody wants to suffer an injury, but injuries have a strange way of showing us what we're made of. Take the right approach, and you'll emerge a better, stronger person.</p><a href="http://www.bodybuilding.com/store/bpi-sports/1mr-vortex.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_01.jpg" width="402" height="167" class="c14"/></a><a href="http://reviews.bodybuilding.com/BPI_Sports/1MR_Vortex"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_02.jpg" width="158" height="97"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/1mr-vortex.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_03.jpg" width="158" height="70"/></a><br /><h4>Recommended For You</h4><div class="c18" webReader="5.94026548673"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-stay-pumped-for-late-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/ask-the-master-motivator-james-grage-smallbox-bpi.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="7.9203539823"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-stay-pumped-for-late-workout.html">How Can I Stay Pumped For A Late-Night Workout?</a></h4><p style="display: inline;" class="webReader-styled">
With all the things that come up in a day, evening workouts can sometimes get lost in the mix. Learn how to stay on track and push through any workout, no matter the time of day.</p></div></div><div class="c18" webReader="4.81725888325"><a href="http://www.bodybuilding.com/fun/fate-fitness-and-fortitude-the-james-grage-story.html"><img src="http://www.bodybuilding.com/fun/images/2013/fate-fitness-and-fortitude-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.92893401015"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/fate-fitness-and-fortitude-the-james-grage-story.html">Fate, Fitness, And Fortitude: The James Grage Story</a></h4><p style="display: inline;" class="webReader-styled">
BPI Sports co-founder James Grage survived a devastating car crash and rebuilt a competition-worthy physique against all odds. This is his story.</p></div></div><div class="c18" webReader="6.41935483871"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html"><img src="http://www.bodybuilding.com/fun/images/2013/fit-360-james-grage-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="8.82661290323"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html">Fitness 360: James Grage, Define Your Own Destiny</a></h4><p style="display: inline;" class="webReader-styled">
He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.</p></div></div><br class="c19"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Ask The Master Motivator: How Can I Stay On Track After An Injury?

Q “I used to lift heavy and crush cardio, but I got in a car wreck last year and have been on a downward motivational slump ever since. Any suggestions?”

An injury is one of the easiest ways to derail your fitness goals. It’s about as good of a reason—or excuse—for not pursuing your goal as any. In fact, it’s better.

When you’re injured, people will hesitate to push you or tell you to man up. They’re more likely to baby you and feed into your sense of self pity.

That’s when you need to make the decision to pick yourself up, dust yourself off, and hit the gym even harder than before.

First, you need a plan of attack. Follow the tips below to rebuild a solid foundation and regain the strength you need to hit the gym, hard.

Tip 1

Ditch the ‘Woe Is Me’ attitude. I know this might sound harsh but, when you’re looking to get back on the horse (or the weight machine), you’re going to have to break free from self-pity. No one can help if you’re the one holding yourself back. And, believe me, I know how hard it can be to separate yourself from what’s happened.

When people learn of the horrible accident I was in, they can hardly believe it. They seem amazed that I was able to build myself back up, despite all of my injuries. Trust me, I understand the feeling of a task being so insurmountable that it leaves you downright depressed. I know what it’s like for that light at the end of the tunnel to be a mere flicker.

The key to breaking free is seeing a bigger picture.

“When people learn of the horrible accident I was in, they can hardly believe it.”

One day, when I had sunken into a pit of self-wallowing, a nurse told me about a man in the next room who’d been there for month. For him, day-to-day tasks that we all take for granted would never be the same again. He was never going to be able to brush his teeth or wash his hair. Yet here I was complaining about having to learn to walk again. At least I could walk.

The easiest thing to do to gain perspective is to watch and listen to other people’s stories. Go on YouTube or check out charities like Shriner’s Hospital for Children. When you see a child with amputated legs playing basketball, wrestling for his high school, or riding his skateboard, you may well start to change your tune.

Tip 2

Attitude is a choice. You can either choose to dwell on an injury and let it become part of your identity, or you can treat it as a mere setback—and let your triumph over that setback become part of your identity instead.

For me it was tough. My first week in the hospital was filled with days of self-pity and alienation. The road to recovery seemed so bleak. Fitness had been a cornerstone of my identity, and I was physically broken.

For me, moving on meant realizing that the past was the past, that my path had changed. Instead of mourning what was lost, I celebrated the new opportunities that lay before me.

Tip 3

“When I decided to start running again, I didn’t start by lacing up my sneakers and hitting the trail.”

“Can’t” has no place in my vocabulary. One of my favorite quotes is an old one by Henry Ford that says: “Whether you think you can or can’t, you’re right.” In the end, it’s all about choice:

  • Do you want to do something about your predicament?
  • Do you want to embrace the challenge and move on, or do you want to lean on it as a limitation?

After an injury, it’s not about what you can’t do; it’s about doing things in new ways, if necessary. After my accident, running became painful—no, excruciating.

Every time I tried it, I thought, “That was dumb. I shouldn’t have done that. I should have known my limitations.” But, the truth is, I could run. I just needed to learn how to take progressive steps instead of jumping right in.

When I decided to start running again, I didn’t start by lacing up my sneakers and hitting the trail. Instead, I started by going to physical therapy, taking supplements for joint and scar tissue health, and foam rolling. This prep work was necessary.

The same effort you put forth toward a fitness program, or the commitment you display to a nutrition plan, is also needed for overcoming an injury. Discipline is the key.

Tip 4

Setting a goal helps you have a good reason to get up and at ’em.

In December 2014, I decided to run a timed mile to raise money for Shriner’s Hospital For Children. Now, I’m motivated and train daily. After 15 years of not running, my goal is to finish in less than six minutes.

I’ve got all the reasons in the world why I shouldn’t be able to accomplish it. But I’m motivated. If you find a good-enough reason, you’ll be committed to doing whatever it takes to achieve it.

Find your inner warrior and look for that next challenge; relish going up against adversity. I challenge you to find that inner warrior, overcome your hurdle, and battle back.

Tip 5

When I decided to jump back on the fitness bandwagon after my accident, I created a plan. If I needed help, I called on people who I knew could assist me. A friend who’s a former Olympic athlete put together a running program for me. Doctor friends suggested physical therapy exercises. With their help, I put together a whole regimen.

Instead of being discouraged that you couldn’t follow the same exact plan you were following before your injury, regroup. Create a new plan for yourself.

Instead of being discouraged that you couldn’t follow the same exact plan you were following before your injury, regroup. Create a new plan for yourself. Work around the injury. Life happens, and sometimes you must adjust.

Nobody wants to suffer an injury, but injuries have a strange way of showing us what we’re made of. Take the right approach, and you’ll emerge a better, stronger person.

Recommended For You

How Can I Stay Pumped For A Late-Night Workout?

With all the things that come up in a day, evening workouts can sometimes get lost in the mix. Learn how to stay on track and push through any workout, no matter the time of day.

Fate, Fitness, And Fortitude: The James Grage Story

BPI Sports co-founder James Grage survived a devastating car crash and rebuilt a competition-worthy physique against all odds. This is his story.

Fitness 360: James Grage, Define Your Own Destiny

He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.


About The Author

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Ask The Master Motivator: How Can I Stay On Track After An Injury?

Posted in Bodybuilding, Exercises, NutritionComments Off on Ask The Master Motivator: How Can I Stay On Track After An Injury?

<div id="DPG" webReader="185.509833585"><div class="side-bar" webReader="-14.5273972603"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>You've probably been told over and over again by every respectable nutritionist and doctor out there that a supplement stack cannot overcome a poor diet.</p><p>Let's reverse engineer that statement, because it's also telling you that your exercise performance can get absolutely everything it needs from the whole foods section of the supermarket.</p><p>Consider that taking creatine for a few weeks can increase your muscle power by 15 percent, or having a caffeine pill before a workout can boost your endurance by a staggering 17 percent. Well, there aren't any foods which can boast those benefits, so supplements clearly have their place.</p><p>A weak diet isn't necessarily thanks to a distaste for vegetables, nor is it always a conscious decision. Think of it this way: If 12 p.m. saddles you with non-negotiable ravenousness and you only have the $5 you dug out from under the sofa cushions, you can still grab a meal deal at a drive-thru. But, go to an organic market and ask a teller what you can get for your five bucks, and you'll be lucky if you get offered a liter of expired goat's milk and a coupon to McDonald's.</p><p>You see, the ever-hastening pace and cost of life means healthy eating doesn't always fit your schedule. So if vegetables and lean proteins have become an afterthought, then the question that needs asking is: Can a bad diet be made moderately respectable by good supplementing?</p><p>These supplement strategies can help you improve your health, even if you absolutely insist on eating like a four-year-old. And if you're smart enough to already eat healthy, but treat yourself to the odd cheat meal then these tactics will help you activate damage control mode when the times comes. Either way you win, and will be healthier and fitter.</p><img src="http://www.bodybuilding.com/fun/images/2014/can-you-out-supplement-a-bad-diet-1.jpg" width="560" height="493" border="0"/><p>"The ever-hastening pace and cost of life means healthy eating doesn't always fit your schedule."</p><h3 class="article-title">IS YOUR MULTIVITAMIN A LIE?</h3><p>Sportsman or not, multivitamins are at home in just about every household. They claim to fill in any gaps in your nutrition, not boost sports performance, so their main selling point is actually longevity and an improved ability to fend off disease.</p><p>Is the science at odds with the marketing claims? Well, researchers who published their results in the "American Journal of Epidemiology" undertook a ground-breaking study that followed almost 200,000 multivitamin-users over an 11-year period.</p><p>The researchers found that there was no decrease or increase in mortality from all causes, such as cardiovascular disease or cancer, between people who took multivitamins and people who didn't.</p><p>In short: multivitamins did nothing. Zero benefit. So if they're doing nothing and you chuck them down your throat like sweets to counterbalance your KFC obsession, then Colonel Sander's offerings are going to have a pervasive effect inside your body.</p><p>There is also a worrying psychological aspect; it's thought that people who take multivitamins feel they have more junk food and exercise lay-day credits than people who don't. Sadly, the Grim Reaper doesn't factor in these supposed get-out clauses when he's hard at the grind.</p><img src="http://www.bodybuilding.com/fun/images/2014/can-you-out-supplement-a-bad-diet-2.jpg" width="560" height="412" border="0"/><p>"The researchers found that there was no decrease or increase in mortality from all causes, such as cardiovascular disease or cancer, between people who took multivitamins and people who didn't."</p><h3 class="article-title">THE LESSER OF TWO EVILS</h3><p>Supplement manufacturers by law have to state that their product is not a replacement for real food, but if we can send dudes to the moon on powdered Sunday roasts then isn't it logical that humans have progressed enough to make the "pill-diet" possible?</p><p>"Astronauts' diets have been carefully formulated by top scientists to make sure no micro or macronutrient is overlooked," says Dr Jerry Liu, a nutritionist and food chemist.</p><p>"On a global scale, this is actually done very successfully in animal models, with cows eating a mix of whole foods and artificially added nutrients. And you go on to enjoy their steaks as part of your balanced diet."</p><p>Hell, even your pet pooch has his diet created in a lab and he's living longer than ever.</p><p>"In theory, you can live on supplements, but the DIY approach will no doubt leave you with serious holes in your dietary requirements because you won't have the tech to monitor how much of each nutrient your body is absorbing," adds Dr Liu.</p><p>Even though product labels are monitored to make sure they're truthful, you can't be 100 percent sure you're getting exactly what they claim to contain.</p><p>"Often the processing destroys many of the unstable micronutrients and digestive enzymes your body needs to absorb [certain] nutrients," Dr Liu continues.</p><img class="float-right c13" src="http://www.bodybuilding.com/fun/images/2014/can-you-out-supplement-a-bad-diet-3.jpg" width="344" height="211" border="0"/><p>"Many green supplements are getting frighteningly close nutrient levels to real foods, but they're not quite a match just yet."</p><p>Real organic food guarantees health, but you take a risk by trying to supplement yourself healthy—unless your bedroom is built by NASA.</p><p>"Obviously, if you're eating badly then taking something like a green supplement is going to be significantly better for you than not taking it," explains Dr Liu. "Many green supplements are getting frighteningly close nutrient levels to real foods, but they're not quite a match just yet."</p><p>So take them to put something healthy back into your body, but remember that they're not a sure enough bet just yet to risk your neck on.</p><h3 class="article-title">HELPING HANDS</h3><p>Dutifully sticking to a nutrition strategy doesn't always dish up world-class results. Occasionally getting a little lax with your diet is not just an extravagance, but a necessity. Cheat meals can actually help you stick to your diet, found research at the University of Illinois. The break from restricting calories helps keep you on track.</p><p>"Looking forward to a cheat meal at the end of the week keeps people disciplined and actually has the power to speed up metabolism and burn more calories," says Moodie Dennaoui, nutritionist to world champion boxers such as Billy Dib.</p><p>But if you want to gorge on cheat meals that would make The Rock envious then you're presented with an opportunity to out-supplement a bad meal. "There is a lot of scientific evidence behind the effectiveness of carbs blockers on the market and to a lesser extent fat blockers have also shown some promise," says Dr Liu.</p><p>"Supplements with white kidney bean extract can reduce your body's ability to digest carbs and reduce the number of calories you extract from your cheat meal."</p><img src="http://www.bodybuilding.com/fun/images/2014/can-you-out-supplement-a-bad-diet-4.jpg" width="560" height="xxx" border="0"/><p>Supplements with white kidney bean extract can reduce your body's ability to digest carbs and reduce the number of calories you extract from your cheat meal.</p><p>Just as you mentally prepare for your big burger blowout, you should also plan to reduce its ill effects by using these supplements. But what about long-term periods of junk-food binges, such as a holiday, where you regularly visit restaurants and buffets?</p><p>"Taking a fiber supplement can be beneficial because processed foods lack this nutrient and it helps to push the food through your digestive system," says Dr Liu. "This means the toxins won't be in your system as long as they would be otherwise."</p><p>It may not be a great long-term strategy, but it will certainly help you come back from a holiday with a tan instead of belly.</p><h3 class="article-title">IT'S ALL IN THE NAME</h3><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/can-you-out-supplement-a-bad-diet-5.jpg" width="226" height="251" border="0"/><p>If you wash down pizzas with an extra-strength green super-drink then you definitely cushion the blow. Yes, today's supplements can almost do the job of a king-sized salad, but it still can't quite match it.</p><p>"Fresh foods are alive and the nutrients are as concentrated as you'll ever eat," says Dr Liu. "You may get 1,000 micrograms of spinach from a teaspoon of a green supplement, but that's never going to outshine the benefits of fresh food."</p><p>Mother Nature isn't a girl who can be bested just yet, and supplements remain supplements—not substitutes. So be a man and eat like a man, not a child.</p><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c16"/></a><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="5.82857142857"><a href="http://www.bodybuilding.com/fun/3-types-of-muscle-building-supplements-for-overall-growth.html"><img src="http://www.bodybuilding.com/fun/images/2013/whats-sup-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="8.01428571429"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/3-types-of-muscle-building-supplements-for-overall-growth.html">3 Types Of Muscle-Building Supplements For Overall Growth</a></h4><p style="display: inline;" class="webReader-styled">
In its inaugural edition, TRAIN magazine, the newest health and fitness bible, reveals the truth about how they work and what you should be taking when.</p></div></div><div class="c20" webReader="4.55924170616"><a href="http://www.bodybuilding.com/fun/vindicating-vitamins-protecting-your-health-is-not-a-waste.html"><img src="http://www.bodybuilding.com/fun/images/2013/vindicating-vitamins-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="5.61137440758"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/vindicating-vitamins-protecting-your-health-is-not-a-waste.html">Vindicating Vitamins: Protecting Your Health Is Never A 'Waste'</a></h4><p style="display: inline;" class="webReader-styled">
Don't fall for sensational headlines and slanted science about vitamin/mineral supplementation. Nothing short of your long-term health is at stake.</p></div></div><div class="c20" webReader="4.16228070175"><a href="http://www.bodybuilding.com/fun/stone-age-sustenance-maximize-your-modern-diet.html"><img src="http://www.bodybuilding.com/fun/images/2013/maximize-your-modern-diet-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="5.12280701754"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/stone-age-sustenance-maximize-your-modern-diet.html">Stone Age Sustenance: Fill The Gaps In Your Modern Diet With Smart Supplementation</a></h4><p style="display: inline;" class="webReader-styled">
The cavemen were lucky in one way: Today's produce is half the quality it once was. Fill the gaps in your modern diet with smart supplementation!</p></div></div></div>

Can You Out-Supplement A Bad Diet?

You’ve probably been told over and over again by every respectable nutritionist and doctor out there that a supplement stack cannot overcome a poor diet.

Let’s reverse engineer that statement, because it’s also telling you that your exercise performance can get absolutely everything it needs from the whole foods section of the supermarket.

Consider that taking creatine for a few weeks can increase your muscle power by 15 percent, or having a caffeine pill before a workout can boost your endurance by a staggering 17 percent. Well, there aren’t any foods which can boast those benefits, so supplements clearly have their place.

A weak diet isn’t necessarily thanks to a distaste for vegetables, nor is it always a conscious decision. Think of it this way: If 12 p.m. saddles you with non-negotiable ravenousness and you only have the $5 you dug out from under the sofa cushions, you can still grab a meal deal at a drive-thru. But, go to an organic market and ask a teller what you can get for your five bucks, and you’ll be lucky if you get offered a liter of expired goat’s milk and a coupon to McDonald’s.

You see, the ever-hastening pace and cost of life means healthy eating doesn’t always fit your schedule. So if vegetables and lean proteins have become an afterthought, then the question that needs asking is: Can a bad diet be made moderately respectable by good supplementing?

These supplement strategies can help you improve your health, even if you absolutely insist on eating like a four-year-old. And if you’re smart enough to already eat healthy, but treat yourself to the odd cheat meal then these tactics will help you activate damage control mode when the times comes. Either way you win, and will be healthier and fitter.

“The ever-hastening pace and cost of life means healthy eating doesn’t always fit your schedule.”

IS YOUR MULTIVITAMIN A LIE?

Sportsman or not, multivitamins are at home in just about every household. They claim to fill in any gaps in your nutrition, not boost sports performance, so their main selling point is actually longevity and an improved ability to fend off disease.

Is the science at odds with the marketing claims? Well, researchers who published their results in the “American Journal of Epidemiology” undertook a ground-breaking study that followed almost 200,000 multivitamin-users over an 11-year period.

The researchers found that there was no decrease or increase in mortality from all causes, such as cardiovascular disease or cancer, between people who took multivitamins and people who didn’t.

In short: multivitamins did nothing. Zero benefit. So if they’re doing nothing and you chuck them down your throat like sweets to counterbalance your KFC obsession, then Colonel Sander’s offerings are going to have a pervasive effect inside your body.

There is also a worrying psychological aspect; it’s thought that people who take multivitamins feel they have more junk food and exercise lay-day credits than people who don’t. Sadly, the Grim Reaper doesn’t factor in these supposed get-out clauses when he’s hard at the grind.

“The researchers found that there was no decrease or increase in mortality from all causes, such as cardiovascular disease or cancer, between people who took multivitamins and people who didn’t.”

THE LESSER OF TWO EVILS

Supplement manufacturers by law have to state that their product is not a replacement for real food, but if we can send dudes to the moon on powdered Sunday roasts then isn’t it logical that humans have progressed enough to make the “pill-diet” possible?

“Astronauts’ diets have been carefully formulated by top scientists to make sure no micro or macronutrient is overlooked,” says Dr Jerry Liu, a nutritionist and food chemist.

“On a global scale, this is actually done very successfully in animal models, with cows eating a mix of whole foods and artificially added nutrients. And you go on to enjoy their steaks as part of your balanced diet.”

Hell, even your pet pooch has his diet created in a lab and he’s living longer than ever.

“In theory, you can live on supplements, but the DIY approach will no doubt leave you with serious holes in your dietary requirements because you won’t have the tech to monitor how much of each nutrient your body is absorbing,” adds Dr Liu.

Even though product labels are monitored to make sure they’re truthful, you can’t be 100 percent sure you’re getting exactly what they claim to contain.

“Often the processing destroys many of the unstable micronutrients and digestive enzymes your body needs to absorb [certain] nutrients,” Dr Liu continues.

“Many green supplements are getting frighteningly close nutrient levels to real foods, but they’re not quite a match just yet.”

Real organic food guarantees health, but you take a risk by trying to supplement yourself healthy—unless your bedroom is built by NASA.

“Obviously, if you’re eating badly then taking something like a green supplement is going to be significantly better for you than not taking it,” explains Dr Liu. “Many green supplements are getting frighteningly close nutrient levels to real foods, but they’re not quite a match just yet.”

So take them to put something healthy back into your body, but remember that they’re not a sure enough bet just yet to risk your neck on.

HELPING HANDS

Dutifully sticking to a nutrition strategy doesn’t always dish up world-class results. Occasionally getting a little lax with your diet is not just an extravagance, but a necessity. Cheat meals can actually help you stick to your diet, found research at the University of Illinois. The break from restricting calories helps keep you on track.

“Looking forward to a cheat meal at the end of the week keeps people disciplined and actually has the power to speed up metabolism and burn more calories,” says Moodie Dennaoui, nutritionist to world champion boxers such as Billy Dib.

But if you want to gorge on cheat meals that would make The Rock envious then you’re presented with an opportunity to out-supplement a bad meal. “There is a lot of scientific evidence behind the effectiveness of carbs blockers on the market and to a lesser extent fat blockers have also shown some promise,” says Dr Liu.

“Supplements with white kidney bean extract can reduce your body’s ability to digest carbs and reduce the number of calories you extract from your cheat meal.”

Supplements with white kidney bean extract can reduce your body’s ability to digest carbs and reduce the number of calories you extract from your cheat meal.

Just as you mentally prepare for your big burger blowout, you should also plan to reduce its ill effects by using these supplements. But what about long-term periods of junk-food binges, such as a holiday, where you regularly visit restaurants and buffets?

“Taking a fiber supplement can be beneficial because processed foods lack this nutrient and it helps to push the food through your digestive system,” says Dr Liu. “This means the toxins won’t be in your system as long as they would be otherwise.”

It may not be a great long-term strategy, but it will certainly help you come back from a holiday with a tan instead of belly.

IT’S ALL IN THE NAME

If you wash down pizzas with an extra-strength green super-drink then you definitely cushion the blow. Yes, today’s supplements can almost do the job of a king-sized salad, but it still can’t quite match it.

“Fresh foods are alive and the nutrients are as concentrated as you’ll ever eat,” says Dr Liu. “You may get 1,000 micrograms of spinach from a teaspoon of a green supplement, but that’s never going to outshine the benefits of fresh food.”

Mother Nature isn’t a girl who can be bested just yet, and supplements remain supplements—not substitutes. So be a man and eat like a man, not a child.


Recommended For You

3 Types Of Muscle-Building Supplements For Overall Growth

In its inaugural edition, TRAIN magazine, the newest health and fitness bible, reveals the truth about how they work and what you should be taking when.

Vindicating Vitamins: Protecting Your Health Is Never A ‘Waste’

Don’t fall for sensational headlines and slanted science about vitamin/mineral supplementation. Nothing short of your long-term health is at stake.

Stone Age Sustenance: Fill The Gaps In Your Modern Diet With Smart Supplementation

The cavemen were lucky in one way: Today’s produce is half the quality it once was. Fill the gaps in your modern diet with smart supplementation!

Link:  

Can You Out-Supplement A Bad Diet?

Posted in Bodybuilding, Diets, Exercises, NutritionComments Off on Can You Out-Supplement A Bad Diet?

Apply Here To Be A Transformation Of The Week!

Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Why I decided to transform

I was extremely obese growing up. I ate too much and had an addiction to food. At age 18, I went to the doctor after getting sick and weighed 469 pounds. I couldn’t eat whole foods for a few weeks and lost weight from being sick. That’s when I decided to keep it going and lose more weight.

My desire to join the military also motivated me to lose weight. I lost a little bit of fat but stayed around 435 pounds. After I tuned 19 years old, my dad hurt his ankle and went to a physical trainer. My dad proceeded to tell the trainer about me and asked if I could be helped.

On March 2, 2011, I met my physical trainer, Dave Greene. At the time, I weighed 433 pounds with 55 percent body fat. He built a meal and exercise plan for me and it worked. It was difficult at first and seemed like I would never reach my goal.

After about a month with my trainer and meal plan, I started to see the weight come off. I dove into exercise, learned about healthy living, and it completely changed my life.

Before

After

AGE 18 / HEIGHT 6’2″ / BODY FAT 60%

AGE 21 / HEIGHT 6’3″ / BODY FAT 8%

Post To Fitboard

Three years later, I joined the U.S. Navy when I became physically fit enough. I was 190 pounds with 8 percent body fat. I lost 281 pounds and 47 percent body fat thanks to my trainer. I couldn’t believe the hard work paid off.

I should thank my dad for hurting his ankle and leading me to a physical trainer. My life is much different now. I can play sports and have energy to be active. My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before. Now I fit in restaurant booths, airplanes, and rollercoaster’s. I can shop at regular clothing stores now and don’t have to worry about breaking chairs.

How I accomplished my goals

After starting my meal and exercise plan, I started to think it was possible to lose the weight. I tried many times before but nothing worked. When I realized it would take the gym, a change in eating habits, and a lifestyle overhaul, I realized I could accomplish my goals.

I met once per week with my physical trainer to check my weight and make changes if needed. It helped me stay accountable and was encouraging. After every meeting, I got more into fitness and it slowly became a lifestyle. I started researching workout routines and meal plans on Bodybuilding.com to see how other people accomplished their goals.

“My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before.”

My dad told me to write down my goals with achievement dates and read them every day when I woke up, which kept me motivated. I love learning about nutrition and fitness and believe that helped me stay motivated and on track for. Throughout everything, I kept the image of myself in a military uniform in my head.

Time flew by during the past few years. I cannot thank my parents, family, friends, and physical trainer, Dave, enough for the help and encouragement.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

When I first started, I was only able to walk on a treadmill, but I quickly built up my ability to exercise and slowly increased the amount over time. I also started boxing and playing basketball with my friends.

What aspect challenged me the most

I quickly fell in love with the gym. The most difficult part was going out with friends at restaurants when I couldn’t eat. I built strong discipline and self-control in the past few years.

My future fitness plans

I’m trying to build more muscle now that the fat is gone. I still run a lot because I like to maintain my cardio for the military. Fitness will always be part of my life.

I would like to become a physical trainer or nutritionist to help others. I learned a lot and can help people who are trying to lose weight. I experienced many ups and down during my journey and would love to share and help others who struggle too.

“Write down your goals, set a date to reach them, and read them to yourself every day.”

Suggestions for aspiring transformers

Write down your goals, set a date to reach them, and read them to yourself every day. Make sure to journal your workouts and food so you can track improvement.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is the best website I found during my fitness journey. It has so much information and is stocked with encouraging people. Every workout plan I need is on Bodybuilding.com.

The articles pump me up to go to the gym and motivate me. I read the articles about nutrition mostly. I learned many recipes and ideas for cooking and baking.

I thank Bodybuilding.com for the motivation and information to help me accomplish my weight loss and fitness goals.

Kenneth’s Top 5 Gym Tracks

  1. “Zero” by Smashing Pumpkins
  2. “Law Of Nature” by Sixfingerz
  3. “I Stand Alone” by Godsmack
  4. “Clap Back” by Ja Rule
  5. “Alive” by Kid Cudi (Feat. Ratatat)

Recommended For You

Body Transformation: Sean Henry Torched 33-Percent Body Fat!

Sean was tired of screwing around with fad diets and unreliable training programs. See how this fighter took his fat to the cleaners and lost 127 pounds in two years!

Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle!

Eric refused to follow his dad’s diabetic fate and committed to change his lifestyle. See how he lost 131 pounds with a healthy mix of training and nutrition!

Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!

Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Posted in Bodybuilding, Diets, Exercises, Nutrition, Weight lossComments Off on Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!


Paige Hathaway

1 day 22 hours ago

F45 update! ✨💪🏼 So guys, I am excited to share my amazing experience with F45 Training so far! After feeling the positive energy and upbeat vibe of this fitness community, I knew I had found my new home. If you are looking for a workout program that delivers, THIS IS IT!!
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Paige Hathaway

2 days 20 hours ago

If kissing burns 6 calories per minute....
How many calories do you think laughing burns? 🤔

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