Bodybuilding Winter Nutrition Tips

Take the opportunity to try new foods that have specific winter-targeted benefits.

By Eric Falstrault

Is winter the "bulking up" season or have you just gained fat over the holidays and thrown in the towel on staying lean? Bulking up during the winter isn't the trend anymore. The new breed of bodybuilders are getting better educated about ongoing research on gaining lean muscle mass adequately without pro-inflammatory fat gains.   

I tend to believe that most people would benefit from letting go of the hard diet and just taking it easy for a couple of weeks; it does the adrenals some good. But most people will train harder prior to and during the holidays to compensate from the higher calorie intake, thus beating up the adrenals. My take would be to not see the winter season as a bulk up phase, but a chillax phase. Without considering reserving a permanent parking space at McDonald's, stick with the basics. This it might be the best time to try out some new food. 

1. Restore your immune system

For those of you who live in cold weather areas, flu season is a fact of life. Holidays are the perfect storm to share flu-causing microbes. On top of that, the constant eating most people do during holiday season impairs their digestive systems and increases the chance of catching a cold. The immune system is mainly built up in your gut. Great health is the reflection of a healthy gut.

The best immune system builder is a good probiotic. Instead of most common yogurt that is often full of sugar, I would go towards goat milk or Greek yogurt enriched with probiotics. Glutamine taken as a supplement will go a long way. One of the best tricks I use to beat the hell out of a cold is to take 5 grams every hour when I feel a cold coming along. Glutamine will repair the gut. When bacteria enters the gut, the incubation period could be up to five days until it grows strong and invades the rest of the body to cause dreaded flu symptoms. Repairing the gut in the process will bring the gut’s homeostasis back up to par and help beat the symptoms in half the time.

Read More

 Nutrition

Jim Stoppani, Ph.D.

The Superman LEANER, But Bigger and Stronger Diet

To focus more on getting leaner, but still building muscle size and strength, you will still need to eat similar amounts of protein and fat since these are the most critical for building muscle. To make sure that calories are low enough to lose fat, you will drop carbs down to 0.5 grams per pound of body weight on rest days from the gym, but protein will stay solid at 1.5 grams per pound, and so will fat at 0.5 grams per pound of body weight. This will bring calories down to about 12 per pound of body weight. On workout days you will add a pre-workout whey shake and a post-workout meal, which will bump up the protein to almost 2 grams per pound of body weight and carbs up to almost 1 gram per pound. Fat stays about the same at 0.5 grams per pound, and calories jump up to 15 per pound. For a 180 pounder this equates to about 2700 calories, 335 g protein, 150 g carbs, and 90 g fat.

Sample Superman LEANER, But Bigger and Stronger Diet

Breakfast

• 1 scoop whey protein
• 
  
• 1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking)
• 
  
• 3 whole eggs
• 
  
• 1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)
• 
  
• 1 large apple

Morning Snack

• 2 sticks light mozzarella string cheese
• 1 scoop whey protein
• 1 cup low-fat milk (1%) (mix whey protein in milk)

Lunch

• 6 oz chicken breast
• 
  
• 2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, 
• tomatoes)
• 
  
• 1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)

Afternoon Snack

• 1 cup low-fat cottage cheese (1%)
• 
  
• 2 Tbsp salsa

Dinner

• 8 oz top sirloin steak
• 
  
• 1 cup chopped broccoli (steamed or grilled)
• 
  
• 2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)
• 
  
• 1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)

Bedtime Snack

Eat within 30 minutes before going to bed.

• 1 scoop whey protein

• 8 oz. reduced fat Greek yogurt (2%) (mix whey protein into yogurt and eat)

Totals: 2200 calories, 270 g protein, 100 g carbs, 80 g fat

On workout days add the following meals to your day:

Note: If you train in the morning, have your pre-workout shake when you wake up and then work out. Follow the workout with the post-workout meal within 30 minutes after the workout. Then an hour later have the breakfast and follow the rest of the diet from there.

Pre-Workout Meal

• 1 scoop whey protein

Post-Workout Meal

• 1 scoop whey protein
• 
  
• 2 cups low-fat milk (1%)
• 
  
• 10 gummy bears

Adding these two meals will bump up the daily totals to over 2700 calories, 335 g protein, 150 g carbs, and 90 g fat, which for the 180 pounder equates to 15 calories per pound of body weight, almost 2 grams of protein per pound, slightly less than 1 gram of carbs per pound, and fat remains fairly steady at about 0.5 grams per pound of body weight.

Read More

We take the guesswork out of eating right to get leaner

We take the guesswork out of eating right to get leaner and stronger with our Superman Program.

Jim Stoppani, Ph.D.

The Superman BIGGER & STRONGER, But Leaner Diet

To focus more on building muscle and strength, but still allowing yourself to lose some body fat comes down to ensuring that you are eating enough calories yet not too many. It also means that you need to get ample amounts of protein and fat, with just enough carbs to spur muscle cell growth, but not fat cell growth.

For calories you should be shooting for 20 calories per pound of body weight on workout days. To get in these calories you will shoot for 1.5-2 grams of protein per pound of body weight, 2 grams of carbs per pound of body weight and 0.5 grams of fat per pound of body weight. For 180-pound man that equates to about 3600 calories, 270-360 grams of protein, 360 grams of carbs, and 90 grams of fat. On rest days from the gym you will be nixing the pre- and post-workout meals, so the totals for the day will drop down to about 16 calories per pound of body weight, 1.5 g protein per pound of body weight, 1.5 g carbs per pound of body weight, and fat will still be close to 0.5 g per pound

Sample Superman BIGGER & STRONGER, But Leaner Diet

Breakfast

• 1 scoop whey protein
• 
  
• 1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking)
• 
  
• 3 whole eggs
• 
  
• 1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)
• 
  
• 1 cup cooked oatmeal
• 
  
• 1/4 cup raisins
• 
  
• 1 tsp brown sugar (add sugar and raisins to oatmeal)

Morning Snack

• 1 stick light mozzarella string cheese
• 
  
• 1 cup low-fat milk (1%)
• 
  
• 2 slices whole-wheat bread
• 
  
• 1 Tbsp peanut butter
• 
  
• 1 Tbsp jelly (make peanut butter and jelly sandwich)

Lunch

• 6 oz chicken breast
• 
  
• 1 cup cooked brown rice
• 
  
• 1 cup mixed vegetables
• 
  

Afternoon Snack

• 1 cup low-fat cottage cheese (1%)
• 
  
• 1 cup sliced pineapple
• 
  

Dinner

• 8 oz top sirloin steak
• 
  
• 1 medium sweet potato (baked,)
• 
  
• 1 cup chopped broccoli (steamed or grilled)
• 
  
• 2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, 
• tomatoes)
• 
  
• 1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)

Bedtime Snack

Eat within 30 minutes before going to bed.

• 1 scoop whey protein
• 
  
• 8 oz. reduced fat Greek yogurt (2%) (mix whey protein into yogurt and eat)

Totals: 2900 calories, 265 of protein, 275 g carbs, and 75 g fat

On workout days add the following meals to your day:

Note: If you train in the morning, have your pre-workout meal when you wake up and then work out. Follow the workout with the post-workout meal within 30 minutes after the workout. Then an hour later have the breakfast and follow the rest of the diet from there.

Pre-Workout Meal

• 1 scoop whey protein
• 
  
• 1 large apple

Post-Workout Meal

• 1 scoop whey protein
• 
  
• 2 cups low-fat milk (1%)
• 
  
• 10 gummy bears

Adding these two meals will bump up the daily totals to over 3500 calories, 330 g protein, 350 g carbs, and 85 g fat.

Read More

Health and Fitness: Yoga Article

Improving Your Yoga 'Off the Mat'

There is more to Yoga than attending a one hour class once or twice a week. Physical postures become easier and go further when you use your mind instead of your body. When you get to this point, start with Yoga off the mat.
The Various Benefits of Yoga

Yoga has become increasingly popular in various parts of the world due to the benefits that it offers the individual. An individual can be able to get health, emotional, physical as well as spiritual benefits from this practice.

Hot Yoga for Pregnant Or Recently Pregnant Women
Most pregnant women are advised to exercise not only to keep themselves healthy but also to alleviate the discomforts of pregnancy and at the same time, increase their strength and stamina to breeze through the birthing experience more easily. However, it's not a good idea to take on a strenuous workout regimen especially if you're not used to it. Prenatal yoga is recommended for most women but hot yoga requires more careful considerations.

What Is Hot Yoga? What Are the Benefits?

Yoga is not your typical workout. Unlike other forms of exercise that would have you running, jumping and getting all your muscles worked up, yoga is low-impact and it focuses more on connecting the mind, body and spirit to achieve unique poses that positively benefit your overall health and wellbeing. There are now more than 100 kinds of yoga, all of which provide wondrous benefits for the health.
Getting to Know the History of Hot Yoga

Are you one of those who can't get enough of hot yoga? You'll be happy to know that this popular workout can do so much for your health, not only for your body but also for your mind and spirit. A system of yoga poses and techniques done inside a heated room of up to 100 degrees, hot yoga can burn up to 1000 calories per session, alleviate painful symptoms of arthritis and back problems, stabilize levels of blood pressure and cholesterol, improve blood circulation, release tension and stiffness in the muscles, and prevent depression among many others.
Using Hot Yoga To Relieve Stress

A little stress from time to time isn't bad for you. In fact, it keeps you on the go and lets you breeze through your work more efficiently. But too much of it can take a toll on your health.
What's The Difference Between Hot Yoga And Bikram Yoga?

Yoga has countless of benefits for the health-increased strength and flexibility, pain relief, mood booster, injury prevention, better immune defense, better blood circulation and so much more. For over 5,000 years, it has been one of the most widely practiced forms of exercise, benefiting people from different parts of the world. This meditative form of exercise originated in India.

Read More

Health and Fitness: Exercise Article Category

Deciding If Fitness Boot Camp Is Right for You

by A Aaronson

Fitness boot camp is a good choice for the person who is looking for a challenging workout in a group setting. Here we look at what this type of exercise experience is all about.

Cardio Exercises for Newbies

by Nathan E Gotch

There are countless cardio exercises you can use to achieve the results you desire. In this article I will explain some of the best workouts for accelerating fat loss, and keeping it off for good. Warning: these exercises are high-intensity and will require this thing called "hard-work".

Tai Cheng Review

by Joe Malone

Tai Cheng is Beachbody's first Tai Chi based program. This is my review!

Tips For Basic Mens Fitness

by Scott L. Moser

I have been writing about different areas of mens fitness and fitness nutrition, but what about the basics of fitness. The core so to speak and why us men want to be fit. Fitness is for all ages. It doesn't matter how young or old you may be. It is never too late to start.

Workout Motivation Tips

by Adam N McCluskey

Sometimes getting the motivation to exercise consistently seems impossible. Find out how to get motivated to workout, and stay motivated!

Three Tips to Become a Healthier You

by Gregory F Marshall

There are few things that are more important in our lives than our health. Everything is influenced by it including relationships, work, school and home life. Without health we cannot live life to the fullest and enjoy all of the things that we were meant to enjoy. Here are some quick tips to become a healthier you.

The Many Benefits of Physical Exercise

by Jeff Gaines

There are several benefits of consistent physical exercise, such as weight control, an increase in strength and flexibility, elevated mood, more energy throughout the day, and better quality sleep at night. You should aim for around 150 minutes of moderate exercise each week to experience the full benefits.

Read More

Health and Fitness: Fitness Equipment Article Category

Health and Fitness: Fitness Equipment Article Category

Weight Lifting Myths for Muscle and Fitness Debunked

When you take on the path for fitness and weight loss, there are thousands of questions in your mind. What should be the meal plans like? How can I tone up the abdominal or leg muscles? Which exercise is the best to shape up the body? The list goes on. With so many health and fitness related concerns, often the good-intentioned advice out there is completely far away from the truth, especially when it comes to weight training. To clear the air of the most common fitness whoppers in the field of weight training, here are 3 common myths that are debunked so that you do not fall for the misconceptions when starting your fitness.

What Exactly Is A Foam Roller?

by Jay Scott Rivera

What is a foam roller? Uncovering the hottest new fitness trend and its benefits!

Are You Thinking About Undergoing Fitness Instructor Training?

Staying fit wards off majority of diseases that attack our body as we age. With growing consciousness towards maintaining a fit body, more and more fitness enthusiasts are enrolling for fitness instructor training courses.

Lose Weight And Feel Great With Modern Gym Equipment

by Adom T Wilson

Wanting to exercise on a regular basis is a commendable idea. It improves your overall health and appearance. It will also make you feel good about yourself and improve your mental wellbeing.

Fitness Training Programs Need to Be Tailored to the Individual

by Claire Schintler

Personal fitness training programs should always be tailored to the individual and not just be a generic program. Different people react differently to the same program and the results would not always be positive if you blindly follow something that was originally built for someone else.

Proform Ab Glider Platinum Review - Pros and Cons

Looking for some top quality equipment that can help you sculpt your abs. Look no further because the Proform Ab Glider Platinum may be exactly what you're looking for.

Horizon Evolve Sg Compact Treadmill Review - Is It Right For You?

Read More

Health and Fitness Article Category

The Hazards of Overexposure to the Sun

by Lara Seltzer

The sun is both friend and foe to our bodies. The sun, as a friend, helps your body produce vitamin D for one thing. However, be careful to practice Sun Safety Tips to avoid being overexposed to these rays or the sun, since it could quickly become your enemy.

Why We Fart

by Diane Vukovic

You probably know that beans (the magical fruit) and cheese (cut the cheese) cause gas. But did you ever wonder why we fart? Here are the facts behind your farts!

What Obstetric Services Do You Need?

by Anna Woodward

There are different reasons you may need to have obstetric services. Make sure to know what you need and how you will go about having it all done.

New Year, Kinder You

by Sharon Urbiel

This year, focus on the things about you that are good. Be kind to yourself and others to attain those New Year's resolutions!

Misrepresentation of Sociology: A Perspective on the Aged and Health/Social Care

by Dr Felix Ugwumadu

Health and social care is anchored on the philosophy of sociology, which is about inclusiveness, social cohesion, social administration and wealth distribution to all citizens of the state as appropriate. And since the inception of universal services, sociology has even broadened its scope and definition, which has suppressed the widely held empirical and academic theories of the subject. In the light of that, the contemporary understanding of the theme is now comprising different cultures, traditions and learning from around the world to promote social diversity.

IPL Machines With SHR Technology

by Elliott E Hayes

Recently launched into the market is a new kind of IPL technology is SHR. SHR stands for Super Hair Removal, a technology of permanent hair removal which is having a sweeping success. The system combines laser technology and the benefits of the pulsating light method achieving practically painless results. Even hairs which until now have been difficult or even impossible to be removed can now be treated.

Why Many People Go For Herbal Supplements?

by Liam A Wills

The modern times may have changed a lot, but the belief in herbal supplements and treatments have grown over the years. Nowadays, such formulas are being developed in laboratories with the guidance of researchers and scientists.

Ways to Successfully Lose Weight and Exercise This New Year

by John H Cooper

It's that time of year where everyone wants to start dieting and everything thinks they're going to magically change their lives in the New Year and become a new person. I'm not a cynical person but you can't simple change into a new person due to a New Year starting. We don't magically loose loads of weight when we've failed before and we don't magically change our view on life but what we can do is approach everything with a little bit of common sense.

The Chiropractic Approach to Health and Wellness

by Brad Woodle

Chiropractic is a natural science devoted to overall health and wellness through a holistic and integrated approach. Its focus is on the function and biomechanics of the body, particularly the neuromusculoskeletal system which includes nerves, muscles, bones, and joints.

A Human Knee Model: Aiding In Explanation, Understanding And Healing

by Lilly Anne

  The human knee is a wonder. At the same time, it has to bear much of the weight of the body while also performing some very complex maneuvers. This critical synovial joint suffers more damage over the long-term than many other aspects of the human anatomy.

Factors To Consider For A Wheel Chair Lift

by Aloysius Aucoin

If you are looking to purchase a wheel chair lift, you need to consider different things. Make sure to look at all of your options before you make a decision.

Special Features Of Geriatric Chairs

by Juanita Swindell

For elderly individuals who need some additional support to get around, a regular wheelchair may not be the most appropriate for several reasons. They could be more cumbersome to maneuver around or they may not offer sufficient security or comfort that an elderly person requires.

Types of Laser Treatment to Consider

by Aloysius Aucoin

Men and women can benefit from laser treatment in several different ways. Whether it be hair removal or skin improvement, there is something for everyone.

Sedation Dentistry and How It May Work for You

by Aloysius Aucoin

It is important for everyone to see a dentist occasionally to make sure that your teeth are clean and healthy, because unhealthy teeth contribute to other health problems later in life. Some people experience fears of various aspects of the dental visit. This is where sedation dentistry could help as the fearful patient can be anesthetized enough to be relaxed enough to relieve any tension and fear during procedures that are more extensive.

Side Effects of Laser Hair Removal

by Aloysius Aucoin

What risks are associated with laser hair removal? There are some side effects that patients can experience during treatment as well as after.

Best Ways To Get Fit

by Arnold Nevsky

If there was an easy and fast solution to get fit fast, millions of people would be willing to spend a fortune to reaping the rewards of a quick healthy body. Unfortunately there is not yet any safe instant way to reach your ideal body without a bit of hard work. Nevertheless, getting fit should not be such a daunting task as there are many ways in which you can reach that weight or muscle goal, without spending every minute of your life exercising.

Activity After Total Knee Joint Replacement - General Knowledge Post-Surgery

by Jerry Seaman

If you are about to have a total knee joint replacement surgery, you are on your way to a new lease on life! In this article we're going to talk about what happens after the replacement has taken place and discuss activity after a total knee joint replacement surgery and what you can expect as far as rehab and venturing back into your daily routines.

Full Knee Replacement Surgery - Basic Facts for Prospective Recipients

by Jerry Seaman

Full knee replacement surgery is done when the disease has completely worn away the cartilage between the bones of the knee, leaving them to scrape together painfully with no cushion. When conservative treatments that include NSAID medications, corticosteroid injections, Viscosupplementation, and other management techniques fail, surgery is the only viable option left.

Start Eating Alkaline Forming Foods

by Lynn Manwar

A summary on alkaline and acid forming foods. Find out what foods can assist keeping your alkaline ph balance in check.

Find a Credible Facial Cancer Physician for Treatment

by Andrea Avery

If you are concerned that you are not getting the best treatment for your condition, see a facial cancer physician. They can provide you with the best treatments and keep you in good spirits while you are recovering.

Why Do I Get Oral Thrush?

by M B Laloli

Oral thrush (oral Candidiasis) is a relatively common form of yeast infection in both adults and babies. Oral thrush is an infection of the mouth, palate and tongue areas. More severe cases involve the throat and the infection can spread down the oesophagus. The secret to preventing oral thrush and to cure the symptoms is knowledge.

Quit Smoking And Get An Emotional Boost

by Doug R Smoot

When I quit smoking and realized I would never start again it was a major turning point in my life. I wasn't bashful any longer about standing up for myself. It was the biggest change I had made in my life up till then. It changed everything after that.

Read More

5 Must-Try Exercises at the Gym by Gen Levrant

5 Must-Try Exercises at the Gym by Gen Levrant

One of the biggest challenges with a gym workout is not having a plan. Wandering around aimlessly between machines, doing a few reps here and there, resting for a bit and then maybe spending remaining time on whatever cardio machine is available is not an effective workout!

What’s the solution?
Here are my five must-try exercises to try at your next visit to the gym. They require little or no equipment, recruit every major muscle group and will give you a short, sharp effective workout without having to wait for any machine! (As always, be sure to obtain clearance from your physician before beginning this or any exercise regime.)

1: Pivot Clock Lunge
Alternative to: regular cardio warm up
Good for: warming up entire body three-dimensionally
Keeping one foot static, pivot the other foot forwards and backwards into a lunge. Repeat in every direction (as if you were lunging to each opposite number on a clock face) before swapping feet.

2: 3D Press Ups
Alternative to: regular press ups/chest press machine
Good for: core, chest, arms
Perform a regular press up (either full or on knees) but keep changing your hand position on each rep: wide, narrow, one hand forward, one hand behind…

3: Wide to Narrow Squats (with/without dumbbells)
Alternative to: leg press, squat rack
Good for: lower body, core, cardio
Perform a regular squat and jump your feet together as you straighten up. Squat again before jumping your feet to wide again.

4: One-legged shoulder press (with/without dumbbells)
Alternative to: shoulder press machine, sit ups
Good for: shoulders, core, balance/proprioception
Set your core and balance on one foot. Reach one arm at a time up. To hit all muscles of your shoulder and challenge your core further, keep changing the direction in which you are reaching: out to the side, across the body…

5: Air Jack Burpees
Alternative to: a long time on any cardio machine!
Good for: fat-burning cardio
Perform a regular burpee but once your feet have jumped towards your chest, perform an air jack: a star jump but off the ground. If this is too intense, try a regular star jump!

You are now armed with a new gym plan that means: no waiting around for machines, every minute spent in the gym will be effective, a fat-burning workout that can be done in minute intervals or a circuit (try 3 rounds of 15 reps of exercises 2-4), and a happier and less frustrated you!

Gen Levrant is a Faster Health and Fitness certified Personal Trainer and Advanced Functional Training Specialist. She operates out of a private studio in Southampton

Read More