Can you convert Fat to Muscle?

Most people consider the idea that you can convert fat to muscle as commonly accepted knowledge. After all, if you throw a 300-pound guy and a scrawny 150-pounder in the gym, the 300-pound man is going to have more muscle after hitting the weights. But is this because his fat has converted to muscle?

Absolutely not! The reason why it seems that fat guys immediately get more muscular than skinny guys is because they often have more muscle to begin with - it's just tucked underneath all those layers of lard. Additionally, bigger people eat more calories, so they're likely to get more muscle-building protein. With that said, let us discuss the reality behind the myth that you can change fat to muscle.

Two Different Cells

Let's start this off by quickly stating that muscle and fat are entirely different cells. Muscle is mainly comprised of muscle tissue, glycogen and water. The muscle tissue has amino acid chains that contain nitrogen, which is stored as muscle.

Fat, on the other hand, lacks nitrogen so it cannot be stored as or changed into muscle. Instead, it just sits there as a reserve energy source in the event that you're starving. Luckily, it can also be burned off through exercise like lifting weights.

One Step at a Time

Wouldn't it be so convenient if you could just kill two birds with one stone by changing fat to muscle? Unfortunately, as we just discussed, this isn't possible and so getting a ripped body becomes that much harder.

Taking this into account, it almost always works best if you focus on one goal at a time - i.e. burn fat or build muscle. Weightlifting can accomplish both goals in heavy people, especially right off the bat. However, there'll eventually become a point where you should focus on one or the other.

The reason why is because burning fat requires a calorie deficit, while building muscle requires more calories. My personal preference is to bulk up, then start cutting after you've gained some muscle mass. But those who are tired of being fat might just want to lift for reps while doing more cardio.

Once again, don't believe the myth that you can turn fat into muscle. Instead, you need to work on accomplishing two separate goals to get the body of your dreams. For the lucky mesomorphs out there, these two goals can be met simultaneously. But for us ectomorphs and endomorphs, the journey will be a lot tougher.

Beginner and High Doses Why?

Some bodybuilders (using the term loosely) want to grow, some bodybuilders want to get lean, some bodybuilders want to maintain, and some bodybuilders just want to take drugs. You could definitely say that all enhanced bodybuilders choose to take drugs, and that is correct. The reason I separated taking drugs from the actual goals related to their body, is that some seem really focused on how many mg’s of drugs they can take regardless if it will benefit their physique.

The way my brain works when it comes to progression is I highlight a short term mission (add size, lose fat, etc) and then construct the most efficient plan to get there…while also considering long term goals and making sure the methods I use now won’t bite me in the ass down the road. That way you can structure a diet and supplement regime that will inch you towards your desired result every single day and not do any more or less than is required.
I’m not here to imply that someone can blow up on 200mgs of Test if their diet and training is up to snuff, that is really only going to get you so far (AKA not far), but it seems that people in the bodybuilding world either prescribe suspiciously low doses or they have zero regards for their bodies and think that more is always better.

What makes someone with little gym experience want to take more drugs than they need? Psychologically it seems very strange to me that someone who could make great progress on 400-500mg of combined AAS would want to run 800mgs of test and 600mg of deca weekly plus 50mg of dbol a day. If we hypothetically took the same person and cloned them and then one did 3 small cycles that each pyramided up and then reached 1.5 grams maybe at 2 years around cycle number 4 or 5 and compared them to someone who did 1.5 grams for 4 cycles and stayed there (both coming off for same amount of time etc), would we really see much difference? Other than the total amount of drugs used (or wasted) of course.

I know the answer is debatable, but I really feel that taking enough to make steady progress is all you need to do. This number is going to go up over the course of your time using and I feel it is extremely immature to deny yourself of easy gains off minimal supplements.

The obsession sometimes seems to be a fetishizing of drugs even more so than with muscle. It’s like bringing ecstasy, cocaine, vodka, and LSD to your first party instead of a few beers. The sad thing is that most of these people burn themselves out and vanish from the gym altogether, and then they are left with bottomed out hormone levels which is not a fun souvenir from a lifestyle you don’t follow anymore.

There is becoming more and more evidence that your body will actually be able to utilize higher doses the longer one stays on and the more usage experience they have, through an increase in androgen receptors. This would certainly explain why a beginner on 1 gram of gear might not look that much more impressive than a beginner on 300mgs. Unfortunately, this information and anecdotal evidence is not enough to stop most of these people from loading up on stuff and wasting their money. Usually, the type of person who rushes the doses is also the same person who completely falls off track with their training and can’t maintain any form of diet year round.

There’s no problem with being on heavier cycles of gear at certain times in your bodybuilding career but save them for when they are needed.

The Science Behind Intra-Workout Nutrition

The concept of a training window, during which recovery and growth could be enhanced through the timed consumption of particular nutrients, is nothing new, having first been mentioned in bodybuilding publications over 50 years ago. Since that time, our understanding of the science of muscle growth has increased exponentially, revealing to us newer and more effective ways of utilizing workout-based nutrition to enhance our progress.

In this article I am not going to debate which method is the most effective, but rather, discuss how we can use certain foods, drugs, and supplements to take advantage of this brief window of opportunity. The purpose of any training-based nutrition program is to accelerate recovery and growth, which is accomplished primarily by enhancing glycogen deposition within muscle tissue and increasing the rate of protein synthesis.

Protein, from which aminos acids are derived, are the basic building blocks of muscle tissue and are therefore essential to protein synthesis, while carbohydrates are converted into glucose and subsequently stored as muscle glycogen. Knowing this, the question then becomes “how can we use protein and carbohydrates to optimize both the rate and extent to which these processes take place?”

With the training window remaining open for just a few hours, factors such as protein/carbohydrate type, quantity, and speed of digestion, as well as the timing of these nutrients, all have a profound impact on the body’s ability to take advantage of this heightened muscle-building state. When it comes to protein, the type of protein consumed becomes an important factor. Not only must the protein be complete (i.e. contains all essential amino acids), but it must digest rapidly. Otherwise, the muscles will not be supplied with the correct ratio or amount of aminos acids necessary to maximize protein synthesis.

To this end, protein powders work best, particularly those which have been hydrolyzed, or pre-digested. Basically, a hydrolyzed protein has been broken down into smaller particles known as di and tri-peptides, which dramatically increase the ease and rapidity with which the accompanying amino acids are digested. In many cases the amino acids from these proteins will enter the bloodstream in one hour or less. By comparison, red meat and casein protein can take up to 7 hours to fully digest, and in some cases even longer. Any type of protein can be hydrolyzed, equalizing the digestion rate regardless of source, assuming the protein has been hydrolyzed to the same extent. The best of these are whey, casein, beef and egg protein hydrolysate, as they provide a more balanced amino acid profile than most other proteins.

In the absence of hydrolysis, protein selection should be determined by natural digestion rate. Protein powders are still ideal, but type becomes much more important at this point. Whey isolate would be the next best choice, followed by whey concentrates. Beyond that, digestion rate slows tremendously, making protein source much less relevant and canceling out many of the potential benefits found with a properly structured intra-workout program.

There is one more option, which under certain circumstances may be preferable to hydrolyzed proteins. EAA’s (essential amino acids) in free form have similar advantages to hydrolyzed proteins, in that they are rapidly absorbed and possess a complete amino acid profile, but they have the added benefit of taking up less room in the stomach. This final benefit is a significant advantage for those who don’t feel well when consuming a large volume of liquid during workouts due to nausea or cramping, as well as those who are trying to reduce caloric intake for fat loss purposes, but who still want to receive the same muscle building benefits of protein powders.

When it comes to carbohydrates we are left with numerous options, many of which are now considered out-dated. In my personal opinion, branched cyclic dextrins are ideal for intra-workout nutritional, due to their impressive list of benefits. HBCD’s possess extremely high osmality in solution, which greatly increases the rate of gastric emptying (i.e. clearance from the stomach). This reduces bloating and cramping during training, while also leading to a near immediate, yet sustained absorption. These super-carbs are lead to improved glycogen restoration, and are even less likely to impair fat loss.

In addition to these basic macronutrients, there is one other amino acid which deserves a special mention, specifically because of its ability to directly stimulate protein synthesis. I am referring to the essential amino acid leucine, which, while being a basic building block in the construction of muscle tissue as one of the EAA’s, also has a dual role as the primary regulator of protein synthesis via the M-tor pathway. While all the EAA’s are required to build new muscle tissue, only leucine has the power to turn on, as well as control the rate of protein synthesis. In other words, leucine tells the body to begin mobilizing currently circulating amino acids for the construction of new muscle tissue, while the quantity of leucine consumed will determine how strong that signal is. The stronger the signal, the more muscle growth one will experience.

Allow me to use the following analogy. You could look at the job of protein synthesis in the same way as building a skyscraper at a construction site, with the construction workers being the essential amino acids and leucine being the foreman. By increasing the number of workers on staff, the potential level of productivity goes up (more muscle can potentially be built), but without a foreman telling the workers where the construction site is and providing the orders to begin work, nothing will get done. Leucine functions in the same way as the foreman, signaling the body to begin using the EAA’s to synthesize new muscle tissue.

For this reason, we must be sure to consume optimal amounts of leucine during the training window if we desire to maximize protein synthesis. Recent studies have shown that 4.5 grams of leucine, consumed all at once in their free-form, produced a maximal spike in protein synthesis, with greater amounts having no additional effect. Now, keep in mind that a protein such as hydrolyzed whey, casein, or beef contains a large amount of easily and quickly liberated leucine (one must ingest roughly 40-45 grams in order to get 4.5 grams of leucine), which means it is not necessary to supplement with a full 4.5 grams of leucine when one has already consumed adequate amounts of these proteins.

However, the 4.5 grams of leucine referenced in the above–mentioned study was delivered into the body in near bolus style, while a protein like hydrolyzed whey will take a bit longer to fully release its available leucine into the bloodstream. While the difference is not extremely significant, the addition of a few grams of leucine is likely a wise practice, as it will ensure optimal concentrations of leucine within the bloodstream right off the bat. When consuming non-hydrolyzed proteins, such as non-hydrolyzed whey or whole foods, supplementation with leucine becomes even more important. In terms of EAA’s, since the manufacturer determines how much leucine is contained per serving, you will need to view the nutrition label in order to know how many gram of leucine, if any, should be added.

When deciding what other products should be included in your intra-workout nutrition plan, it becomes more a matter of finances than anything else. There are numerous beneficial supplements on the marketplace which can increase the rate of muscle growth through various mechanisms. Creatine is the most well known example, with clinical studies showing it to be capable of stimulating protein synthesis through both direct and indirect mechanisms. With high quality forms of creatine available at such a low cost, I find its inclusion to be basic fare for just about everyone.

I am not going to name dozens of different products and their respective benefits. Rather, I will conclude this topic with the following thought. During the training window, just about anything you consume which has recovery and/or muscle building benefits, and which is used within the muscle cell—those benefits will be increased due to the body’s up-regulation of its recovery & growth processes. Therefore, allow your finances to determine what you do or do not include in your program. Some notable products include anything which increases blood flow to the muscles, volumizes the muscles, or which increases protein synthesis.
Now, we could consume the very best proteins, aminos, carbs, and other products, but if these macronutrients and supplements aren’t being delivered into the muscle cell in optimal quantities, then muscle growth cannot be maximized. This is a basic fact that cannot be ignored if we want to make the most of our training sessions. There are two ways to go about this, one of which is considerably more effective than the other. We can either use insulin, or we can use supplements designed to increase insulin sensitivity, so that the body responds more effectively to its own insulin production. The ideal scenario would be to do both, as this will allow us to receive maximum benefit from both forms of insulin—endogenous and exogenous.

Let’s take a minute to address the issue of timing before I finish up here. It used to be in years past that the post-workout window was considered to be the single most important time of the day to eat ample amounts of protein, carbs, etc. It wasn’t until studies began showing even greater increases in protein synthesis with the pre-workout consumption of amino acids that BB’rs began to change their views. However, pre-workout nutrition is more accurately defined as intra-workout nutrition, as any nutrients we consume immediately before the workout will be delivered to muscle tissue during the workout itself. At the same time, intra-workout nutrition is more accurately defined as post-workout nutrition for the same reason.

Knowing this, it is not surprising that the consumption of aminos pre-workout provided superior results to post-workout supplementation, as the consumption of nutrients post-workout would have delayed their delivery into muscle tissue until sometime after the workout had been completed, preventing the muscles from receiving much needed amino acids during both the training session and immediately afterward.

With such strong evidence backing up this approach to workout-based nutrition, if you are not currently utilizing some form of pre-intra workout supplementation, then you are short-changing yourself of the benefits you could be receiving. Reduced muscle soreness, improved glycogen restoration, enhanced protein synthesis, faster recovery, greater fullness and muscle pumps, and improved endurance recovery are all possible. The good news is that it doesn’t cost much to use a basic mix of hydrolyzed protein/EAA’s, branched cyclic dextrins, and leucine, but if these supplements are outside of your price range, than a basic whey isolate and waxy maize concoction will still provide most of benefits listed above, although to a reduced degree.

Are You Overtraining?

Many people start bodybuilding because they want to either gain muscle or lose fat, and feel the need to exercise six hours a day to achieve their fitness goals. Training for that long will not give you the results you are looking for, in fact, it will lead to over training. This article is going to explain the basics of over training and the problems associated with it. You are also going to learn about methods you can use to prevent over training in the future.

Over training is a severely bad physical and mental state which occurs from training without adequate recovery. Over training can also be caused by excessive intensity of weight training and not giving the body enough time for rest and recovery. Not only is over training common in weight lifting, but it can also be experienced by runners and other athletes as well. Studies show that 10-20% of intensely trained athletes are currently over trained.

Over training can effect an athlete in many different ways but the most noticeable symptoms come in a physical and mental state. The following list tells you the most common symptoms of over training in both states.

Mentally 

• Lack of energy 
• Insomnia 
• Headaches 
• Inability to relax 
• Dehydration 
• Slower recovery after exercise 
• Decreased appetite 
• Decreased desire to exercise 
• Depression 
• Increased chance of infection

Physically 

• Achiness 
• Pain in muscles 
• Increased resting blood pressure 
• Decreased athletic performance 
• Decreased maximal blood lactate concentrates 
• Weight loss
• Increased risk of injury

If you are experiencing any of these problems, chances are good that you are over trained.

Okay, so I am over trained. What should I do to get myself back on track? The first thing you need to do is take a step backwards and rest for a few days. You also need to to drink plenty of fluids and alter your diet if needed. Even if you are not currently over trained doesn`t mean that you can`t be in the future. You should keep your training sessions under forty-five minutes and make sure that you stretch before and after exercising.

I could write a book on the many different psychological and physical effects that over training can cause, but I simply don`t have enough space in such a short article. Remember to always listen to your body and never try pushing yourself to more than what you can handle. Bodybuilding is the only sport I can think of that uses the "less-is-more" approach and is another one of the reasons that we are a breed apart from the rest of society. Until next time, later.

Building a Bombastic Booty

Because this muscle mom from Oakland, Califiornia, has some of the most awesome glutes on the planet.

She has to have...because Shannon has also built some of the most jaw-dropping legs in the whole of female bodybuilding and great quads absolutely need great glutes! All bodybuilders know that the barbell squat is the granddaddy of all leg and glute exercises – but Personal Trainer Shannon adds a fabulous superset after squatting to really hit the gluteus maximus and carve out that sexy and desirable bodybuilder booty!

Shannon explains that the superset consists of one set of 12 deadlifts followed immediately by a set of 20 Dumbbell Squat Swings (sometimes called Dumbbell High Swing or Russian Dumbbell Swing).

Few women who workout will need any introduction to the deadlift, but just for the sake of completion here it is:

Deadlift* - (try 60% of your 1 Rep Max)

Grasp a bar using an overhand grip (palms either facing down or alternate). You may need some wrist wraps if using a significant amount of weight.

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent (soft). This is your starting position.

Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.

Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.

Repeat x 12.

Dumbbell Squat Swings

Squat down and pick up the dumbbell by one end.

Pushing your butt back and bending your knees slightly swing the dumbbell back, between your legs.

Use your hips and legs to swing the dumbbell up. Shannon prefers to stop at shoulder height – but the dumbbell can be swung overhead too.

Keep your back straight and look forward the whole time.

Repeat x 20

Both these exercises require concentration and strict form – much more than super heavy weights.

(Remember: Good form can make 10lbs feel like 100lbs – bad form can make 100lbs feel like 10lbs, which doesn't build muscle and can lead to injuries.)

Happy lifting – you're on your way to perfect glutes!

* Caution – The Deadlift is not an exercise for people with lower back problems. It should be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should ALWAYS be straight. Jerking motions or doing too much weight can injure your back.

The Truth About Carbohydrates

Bodybuilders and most athletes are universally looking for faster gains in lean muscle and faster recovery from all forms of workouts. Convenience is a big factor - witness the enormous use and growth of super high-protein bars in the last 5-6 years!

It's no secret that the prime protein issue in bodybuilding those last 5-6 years, albeit somewhat illusory, has been the marketing debate over the relative and absolute nitrogen retention and absorption of whey versus casein proteins. This is also known in our vernacular as the 'fast versus slow' protein debate or the so-called 'Designer (whey) versus Met-Rx (casein)' debate. Let us add nausea to the protein - as an extra ingredient.

The bigger and much more important issue is the ratio, amount and type of carbohydrates used in concert with any great protein. The fact is every serious bodybuilder and lifter has been sidetracked and horribly misguided on the 'zero or low carbohydrate' kick. Not only is this a whole lot of nonsensical marketing schlock anyway, but also going low carbohydrate is absolutely disastrous for athletes who want to build muscle faster.

This issue has been erroneously propagated in the marketing of protein bars as any high protein bar must be nutritionally germane to bodybuilding, which is supplying nutrition to build muscle and that means carbohydrates my friends.

Basically there are two different types of protein bars available - high-protein, low carbohydrate bars (that may be high in glycerin) and/or bars high in protein and moderate in full-range, normal carbohydrate bars.

Let us leave glycerin issue out of the equation for now. Let it only be said that glycerin while having some special properties, is certainly not special when it comes to calories. For individuals who are on a high protein/low carb diet, the first category-this high protein/low carbohydrate nutrient profile may indeed help you to burn fat faster.

But for serious athletes who train consistently at high intensity levels (bodybuilders), food bars, with high protein and moderate-to-high carbohydrate and some fat, definitely offer better gains and faster recovery. There is absolutely no question about this.

Carbohydrates spare protein and are your body's principal source of fuel. They provide the energy necessary for intense workouts more efficiently than any other energy source. Protein needs carbohydrates to work. In fact, starving your body of carbohydrates during and after periods of intense exercise will likely cause your body to use protein as an energy source. In severe cases of low carbohydrate for prolonged periods, this may even result in the breakdown of hard-earned muscle proteins to be used as fuel during workouts or to replenish muscle glycogen after training.

In either case, protein is a relatively expensive (and inefficient) energy source when compared to carbohydrates. As much as some frown on sugars and starches, these carbohydrates are your body's most important fuel source. Your body breaks them down into the simple sugar glucose. Glucose is either directly consumed by your cells for energy, or it's stored as glycogen in the muscle or liver for later use when your energy demand requires it. Those are the simple, accurate facts.

Glucose Economy

When glucose is in short supply, your body will begin to utilize fat and protein (even muscle protein) for energy to preserve glucose levels. This complex energy system has been referred to by some as the "Glucose Economy." If you do not obtain enough glucose from the food you eat, your body has the ability to convert protein or fat into glucose. As you burn calories (energy) through exercise, or remain in a carbohydrate-fasted state (as on low carb diets), your body scrambles to make glucose in an effort to maintain its glucose economy.

It is your glucose economy that determines how fast your body burns fat, how well it performs physically, and how fast you recover after training. Yes, low carbohydrate diets may be an effective way to manipulate your body's glucose economy to burn fat faster. Since the body is in a carb-depleted state, it is forced to convert fat into glucose to meet its energy demands. But you simply can not do this for any extended period or you will not accrue muscle.

Smart bodybuilders may carbohydrate-deplete gradually ONLY for a few weeks (maybe 3-10 weeks) as they get shredded for competition. During these critical competition, low carbohydrate trials, high protein bars (commercial examples: The Pure Protein bar and The Promax Lean Protein bar), are convenient and effective means to increase protein intake and minimize carbohydrates.

Beware, though, bodybuilders and other athletes may be at risk of catabolizing muscle protein to meet the body's demand for glucose and may actually sacrifice gains in lean muscle if they follow low carb diets (or just use low carbohydrate bars), for extended periods of time. I say again strongly, such use must be occasional, not for extended periods of time.

Packing On Muscle: Carbs & Fats Required!

Most of the training year, bodybuilders and strength athletes are training to pack on muscle. During this type of training, low carb diets categorically will NOT be as effective at building muscle as a diet that is higher in carbohydrates. Moderate-to-high carbohydrate diets provide better energy levels, support muscle growth, prevent muscle break down, and promote faster recovery after training, all of which are vital when athletes are training for size and strength.

Research suggests that for these training periods, a protein bar with moderate levels of carbohydrates will prove a much better choice than an ultra low carbohydrate bar. There is another thing to consider: fat intake. That's right - fat intake. The glucose economy model offers insight into how to manipulate fat intake to maintain a lean muscular look.

When you are restricting the amount of carbs you eat, you need to increase the amount of fat in your diet to help maintain energy levels and to spare protein. When you are eating normal levels of carbohydrates, reduce the amount of calories you eat from fat. Gram for gram, of course, fat provides twice as much energy (calories) as carbohydrates. So small adjustments to your fat intake offset large increase or decreases in carbohydrate levels. You simply have to have some fat to grow muscle so do not be afraid of some fat.

New labeling laws may also affect how companies market protein bars. Effective January 2002 bar manufacturers must list glycerin as a carbohydrate. Since the body does not metabolize glycerin like simple sugars and starches, most bar manufacturers had not listed it as a carbohydrate in the fact panel.

And, in fact, an equal dose of glycerin, will not raise blood glucose as much as will an equal dose of conventional carbohydrate. Glycerin is therefore a special low glycemic from of carbohydrate, at the least. However, it has approximately the same calories as carbohydrates for the energy balance equation (what the FDA is most concerned with, not performance) and it certainly does not increase post exercise levels of depleted glycogen, where conventional high-glycemic carbohydrates work better!

If you are at all confused, to select the best nutrition bar for your particular training cycle, look at the sugar levels listed in the nutrition fact panel.
What I mean by this is low sugar bars are ONLY appropriate for short-tem low carbohydrate diets, while believe or noe, bars with 15-30 grams of sugar are actually better for putting on size and strength for all bodybuilders. That's the undeniable truth! 

Healthy Super Foods To Make You Superhuman

Antioxidants not only promote growth and healing, they play a role in physical performance and can enhance your athletic performance.

Most of us take supplements to improve our athletic performance; I bet you can tell me everything you are taking, but do you include antioxidants? You may want to consider reaping the benefits by incorporating antioxidants into your nutritional strategy.

Antioxidants, ‘super foods’ as they are called fight off damage to our cells. Some antioxidants can also be used to your advantage around your exercise times to prevent damage to your cells and stress on your body from exercise. Antioxidants reduce the amount of inflammation which is another bonus for athletes after a very hard training session.

Another benefit of these ‘super foods’ is they will help you maintain a strong immune system, and a strong immune system means more time spent in the gym rather than on the sidelines.

Antioxidants will help clean up your pineal gland. In an interview I recently watched with Dorian Yates, he spoke of opening up his pineal gland through the use of DMT. Through the introduction of antioxidants in our diet over time, we can do this naturally. The pineal gland controls the endocrine system. The endocrine system itself controls every aspect of your life. Your body is a well-oiled machine and it is all connected.

From an athlete’s standpoint, 3 things you should be aware of that the endocrine system controls are your ability to grow, your energy levels and your ability to be strong. Keeping it optimized is to your advantage to enhance your athletic performance NATURALLY. The pineal gland naturally makes its own DMT, but as time goes on our bodies produce less and less, but we can make improvements and clean it up. Once we clean it up, it has the ability to make its own DMT.
Antioxidants is an effective group of nutrients that can be found in naturally in foods, flavonoids, vitamins and some trace minerals as well. I am sure you have heard that blueberries are full of antioxidants, but so are a wide variety of other colorful fruits and vegetables.

Some other sources are cherries, strawberries, mangos, apricots, carrots, butternut squash, spinach, broccoli, nuts, avocado, dark chocolate, some spices and even green tea! Vitamin C, E and Alpha Lipoic acid some trace minerals including beta-carotene and selenium are also antioxidants.
So with all this information how do we choose the best sources?

Here are some tips. Choose wisely, not all is created equal.

• Look for organic fruits and vegetables that are free of pesticides.
• Select Raw Cocao; it is in the raw form and is unsweetened.
• Ceylon Cinnamon has more health benefits than the common cinnamon, ‘cassia.’
• Vitamin C is very powerful, but to make this a more powerful source select a C with Camu, Camu. It is made from berries and is one of the highest natural sources of c derived from the Peruvian Amazon.
• Choose High Gamma E this vitamin E has far more anti-inflammatory actions compared to your local drugstore vitamin E.
• Pick R-Alpha Lipoic Acid over the S-form. You want the R-form because it will bind to your cells. The S-form is not as effective, because it is synthetic.

How can you implement this into your daily regimen?

As athletes we sometimes fall short of eating our fruits and vegetables. How many servings of fruit and vegetables are you eating in a day? You may want to up your ante and aim for 6-9 servings a day. Trace minerals are needed in such small amounts that you can acquire them naturally through your diet. Beta-Carotene can be found in plant sources such as carrots, spinach, pumpkin, butternut squash, apricots mangos and nectarines. Selenium can be found in fish, meat, eggs, grain and asparagus.

Benefit Of Exercise In Cardiovascular Disease

Exercise is one of eight preventive measures identified by the European Heart Health Charter and features prominently in the scientific programme of EuroPRevent 2009, the congress of the European Association of Cardiovascular Prevention and Rehabilitation, which takes place in Stockholm, Sweden, from May 6 to 9. In new studies presented at the congress exercise is shown to improve markers of heart disease in patients following coronary artery bypass surgery (CABG), to improve event-free survival rate in coronary patients better than stent angioplasty, and to improve markers of disease in heart failure patients, a group usually thought amenable to little more than palliative care.

1. In rehabilitation following CABG
A study performed by Dr Tomasz Mikulski and colleagues from the Medical Research Centre in Warsaw, Poland, found that aerobic training using a cycloergometer (a static bike whose pedal load can be set and user performance measured) improved the physical capacity of cardiac patients following CABG, with reduction in the levels of lipids and markers of inflammation. Sixty optimally treated patients, with a mean age of 56 years and an average of two months following heart surgery, were randomised to either six weeks of aerobic training three times per week on the cycloergometer or to a non-exercise control group. At the end of the study period only the exercise group showed improvement in exercise duration and maximum workload. Other measures taken during a stationary handgrip test – heart rate, blood pressure and stroke volume – were all improved in the exercise group, as were some metabolic markers such as LDL cholesterol.

2. In comparison to PCI in patients with stable coronary disease
Percutaneous coronary intervention (PCI) with balloon angioplasty and stent is now the gold standard of care in most types of acute coronary events (heart attack). But its role in stable coronary disease – such as angina – is less clear, and in such cases regular physical exercise training has been shown to improve work capacity, cardiac function, and event-free one-year survival. A pilot study, to be reported from Leipzig, Germany, has now compared event-free survival rate in 101 stable angina patients either treated "conservatively" with an exercise programme or with PCI. After five years of follow-up, results from this pilot randomised trial showed that daily exercise training as part of "optimal medical treatment" leads to a better event-free survival rate than PCI with stent angioplasty. In the "conservative" exercise group, 63% of patients met the event-free survival criteria, but only 40% in the PCI group. Within the five years of follow-up, 36 cardiovascular events (including heart attack, stroke and death) had occurred in the exercise group in comparison to 55 in the PCI group.

3. In heart failure
Heart failure, by far the most prevalent chronic cardiac condition, is also one of the most difficult to diagnose and treat. Its symptoms of breathlessness, exercise intolerance and fluid build-up in the abdomen and lungs are often mistaken for mere "old age" and left untreated. Now, however, another study from Leipzig, Germany, suggests that a moderate exercise programme four times daily for four weeks can improve the function of (endothelial) cells lining the circulatory system; endothelial dysfunction is a key event in the progression of atherosclerosis and heart failure. Each exercise session comprised a short warm-up routine followed by 10-20 minutes cycling under supervision. Fifty patients with stable heart failure were randomised to the exercise programme or to a control group; each of the four daily exercises was at 60-70% of maximal aerobic capacity.

Endothelial function was assessed by ultrasound measurement of arterial diameter, which is predominantly dependent on the release of nitric oxide from the endothelium and represents a well accepted predictor of outcome in heart failure. Results showed that in both young and older heart failure patients the four weeks exercise programme was effective in improving endothelial dysfunction, reflecting, says investigator Dr Marcus Sandri from the University of Leipzig, "the potential for rehabilitation in this patient group". No improvements were seen in the control group.

Dr Sandri also noted that the beneficial effect was seen as much in older subjects as in younger. "The effects of exercise were not diminished in our older heart failure patients," he says, "which suggests that exercise as a treatment might be just as effective in older patients as younger." Dr Sandri added that the study also measured the numbers of endothelial progenitor cells, which increased in number in those patients randomised to the exercise programme. Thus, while the effect of exercise appeared to improve arterial blood flow through vasodilation, it may also be that the increased number of progenitor cells had a regenerative effect on diseased endothelial tissue.

Although rest and palliative care have been traditionally prescribed for patients with heart failure, it has been seen in several recent studies that physical exercise training can improve functional capacity in patients with heart failure. The effects of exercise have been seen in improved exercise capacity, quality of life, and biomarkers of disease and even survival.

5 Worst Foods You Can Eat Before Bedtime

While surfing through Colbert, Stewart, and Fallon, your stomach starts to rumble. There's no shame in giving into a snack attack late at night; we all do it. But if you don't tread lightly, you could easily blow up your physique. That's because the wrong post-sunset snack choices can easily end up padding your midriff with flab and even jeopardize your night of restful sleep, which is essential for building muscle like a pro.

To avoid this pitfall, here are five of the worst snacks you can reach for when the late-night hunger pangs strike, and their smart alternatives to avoid a next-day food hangover.

1) LATE-NIGHT NO-NO DARK CHOCOLATE
Over the past several years, dark chocolate has become a snack hero of sorts. That's because this dark delight is laced with body-friendly antioxidants shown to help fend off a range of maladies.

A word of caution, though: Luxuriating in a chunk of dark chocolate should be a daytime activity rather than one you do in the wee hours. Chocolate is a natural source of stimulants such as caffeine and theobromine that can keep you tossing and turning for hours by charging up your nervous system. A good night's rest is essential for building a glance-worthy physique.

This is the time when a significant amount of muscle recovery occurs, and when the body releases anabolic hormones like testosterone and growth hormone. Snacking on foods that disrupt your shut-eye could very well sabotage your fitness gains.

TRY THIS INSTEAD A HANDFUL OF CAROB CHIPS
Similar to cocoa, carob comes from the pod of a tropical tree that contains an edible pulp. It possesses a sweet, chocolaty flavor similar to dark chocolate, but carob is caffeine-free, so it won't lead to a night of counting sheep. Like dark chocolate, carob harbors antioxidant firepower.

2) LATE-NIGHT NO-NO BOXED CEREAL
Who hasn't dug into a bowl of comforting breakfast cereal when the late-night munchies strike? Make this a snack habit, though, and your midsection will definitely remain a few cans shy of a six-pack.

The problem with most boxed cereals—and not just the ones adorned with cartoon characters—is that they're chock-full of sugar, which can spike your blood sugar.

Late in the day, when your metabolism starts to become more sloth-like than Usain Bolt-like, this sudden rise in blood sugar can trigger fat storage and ruin your buff-to-blubber ratio.

TRY THIS INSTEAD PLAIN POPCORN
While the golden popcorn at the multiplex is a calorie-bomb, homemade popcorn is much less of a snacking disaster. The slow-digesting carbohydrates in popcorn work to transfer the amino acid tryptophan to your brain, where it's used to fire up the production of the sleep-inducing neurotransmitter serotonin.

Many nutritionists agree that it's not wise to eat a calorie-rich snack shortly before hitting the hay, so the mere 93 calories in three cups of plain popcorn makes it a winner. Choose bags of loose kernels and pop them on the stovetop.

Don't rely on bags of microwave popcorn, which are often doused in unhealthy fats and sketchy chemicals. You can also find bags of plain pre-popped popcorn.

3) LATE-NIGHT NO-NO ICE CREAM
For the most part, ice cream contains a snacking double-whammy. For one, tubs of Chunky Monkey and other ice-cream varieties are often packed with sugar that can contribute to fat gain.

The high amount of fat in the icy treat can also force your digestive system to kick into overdrive, which can lead to disturbances in sleep and, therefore, less of a chance that your body will recover properly from the gym beat-down you put it through earlier.

Also be leery of brands made with chocolate or caffeine that can rev you up when you should be mellowing out.

TRY THIS INSTEAD LOW-FAT COTTAGE CHEESE MIXED WITH CHIA SEEDS
Cottage cheese packs in a wealth of casein protein, which is slow-digesting. This means that snacking on the "great white" can help supply your body with a steady amount of muscle-building amino acids throughout the night.

The high amount of soluble fiber present in chia forms a gel in your gut and further spreads out the release of the anabolic amino acids in the cottage cheese.

Fiber also promotes satiety, which can keep your hands out of the cookie jar when burning the midnight oil.

4) LATE-NIGHT NO-NO PRETZEL STICKS
It's hard not to get tempted by the appeal of ripping into a bag of crunchy pretzels when cruising the TV channels after a long day. And aren't they way better than greasy chips? Well, it turns out this baked snack food isn't so benign after all.

The problem with pretzel snacks is that they're made with white processed flour, giving them a sky-high glycemic index. This can not only encourage fat storage late in the day when your metabolism is slowing, but the spike in blood sugar can also disrupt healthy sleep patterns.

It's also very easy to lose track of just how much you're eating; before you know it, you've polished off a whole bag and put yourself into calorie overload.

TRY THIS INSTEAD SEAWEED SNACKS
Yes, seriously, seaweed! Not just for sushi, seaweed snacks such as Annie Chun's are made from roasted seaweed so they're brimming with a crunchy umami flavor that's strangely addictive.

And with only about 30 calories in 10 sheets, there's no guilt in killing off a package at a time. Not to mention you'll benefit from the naturally occurring vitamins and minerals present in the gifts from the sea.

5) LATE-NIGHT NO-NO FRUIT YOGURT
Drop your spoon into fruit-flavored yogurt and you could be getting an unwelcome surprise: plenty of sugar.

And we have already established that sugar is not supportive of a chiselled physique when consumed during the post-dinner hours.

The main point of contention with blueberry, strawberry, and other fruity yogurt is that refined sugar is often more prominent than real fruit.

TRY THIS INSTEAD PLAIN YOGURT WITH VANILLA EXTRACT
The benefit of plain yogurt is that you get plenty of muscle-building protein without the onslaught of gut-busting processed sugars. You can choose Greek- or Icelandic-style yogurt for an even bigger protein wallop.

Stir in a touch of calorie-free vanilla extract and you'll instantly make creamy yogurt taste more like dessert than a healthy snack food.

Dangerous Bodybuilding Habits

Over the past few years, there has been a lot of hype in the media regarding the risks associated with the popular fat-burning supplement, ephedrine. Unfortunately, the ephedrine controversy is only the tip of the iceberg. There are many deep, dark secrets in the fitness and bodybuilding worlds that remain largely unspoken of.
In addition to taking on such chemical risks, bodybuilders, gym rats and other athletes adopt various training habits believed to enhance performance and results. Ironically, many of these practices can actually be detrimental to one's health and even potentially fatal. It's time to shed light on some of these serious practices.

Not stretching
Why it's dangerous: It's no secret that neglecting to stretch before and after a workout can lead to injuries such as muscle tears, yet many serious athletes still skip this essential step. The benefits of the flexibility that can be gained through stretching are multiple: it prevents injury, increases range of motion, enhances performance and posture, reduces stress, and keeps the body loose and agile.
What to do instead: Stretch for about 10 minutes before and after your workout, as well as briefly between weightlifting sets.

Undereating
Why it's dangerous: Many athletes train on an empty stomach because they believe that they will burn more fat. The logic behind this unhealthy habit is that the body will use fat reserves as fuel for a workout if there is no food to burn.
The fact is that your body uses carbs as its main source of energy during training. So not only can your performance be hindered by working out on an empty stomach, but doing so can also lead to such side effects as low blood sugar jitters, dizziness and even loss of consciousness. What to do instead: 30 to 60 minutes before your workout, eat a small, easily digestible meal composed of complex carbs, such as fruits, vegetables, whole-grain bread, rice, or pasta.

Having bad form
Why it's dangerous: There are many ways in which bad form in weightlifting can be dangerous. For example, executing movements too fast — such as dropping the bench press weight to your sternum and quickly popping it back up to the start position — can be very detrimental to your tendons and ligaments, as they absorb all the pressure. Another common mistake involves using your lower back to gain momentum to lift the weight, which can be extremely harmful.
What to do instead: The best way to ensure that you have proper form is to ask a trainer or spotter to observe you during a workout. If you are uncertain about the way you are performing certain exercises, you may want to consider a few sessions with a personal trainer.

You can have too much of a good thing...

Overtraining
Why it's dangerous: Many serious athletes become so obsessed with working out that they end up training too often and not taking enough "rest days" between workouts. This can lead to general fatigue, irritability, moodiness, depression, anxiety, decreased appetite, weight loss, nausea, and upset stomach. On top of these symptoms, athletes can also suffer from persistent muscle and joint pain, increased incidence of injury, slowed reaction time, impaired coordination, increased vulnerability to infectious diseases, decreased exercise performance, and more.
What to do instead: Listen to your body. You should feel more energetic after a workout; if you are feeling fatigued and sore, reevaluate your routine. Allow for adequate rest periods between workouts in order to let your muscle tissue rebuild. The amount of rest needed between workouts varies from person to person, so monitor your body's signals.

Eating too much protein
Why it's dangerous: In the off-season, bodybuilders typically eat 1.25 to 1.5 grams of protein per pound of body weight each day. Before competitions, many increase their protein intake to 1.75 to 2.0 g per pound. However, eating too much protein can have many negative effects. First, it may lead to higher levels of homocysteine, a by-product of protein metabolism and an independent risk factor for heart disease. Moreover, having too much protein in your body can cause irreversible kidney damage and increase your risk of osteoporosis. What to do instead: Nutritionists generally say that no one, not even bodybuilders, should consume more than 1.7 g of protein per pound of body weight a day. Keep in mind that this is the upper limit if you're training hard ; if you're training only slightly or moderately, your protein intake should be closer to 0.8 to 1.0 gram per pound.

Dehydrating
Why it's dangerous: Many bodybuilders try to "sweat out" the last few pounds to fit into the right weight class before a competition. Their tactics include doing crazy stuff like stationary biking in a sauna or taking diuretics, which are unhealthy even if they are "herbal." For extra dehydration in order to make muscles bulge as much as possible, some bodybuilders even have a glass of wine right before going onstage. Dehydration is dangerous for many reasons. First, it increases your chances of cramping up — some bodybuilders have frozen in a pose during competitions and have had to be carried out on a stretcher. It also puts severe strain on your internal organs, your kidneys in particular, and affects your mental capacity. What to do instead: Drink 20 ounces of water to ensure adequate hydration one to two hours before training. Have another 3 to 6 oz every 15 to 30 minutes during your workout. When you're done, drink 2 cups of water for every pound of weight lost.

Taking dangerous stimulants
Why it's dangerous: The risks associated with ephedrine, including heart palpitations, heart attack and stroke, have been well-documented in the media; even though the U.S. Food and Drug Administration recently lifted the ban on ephedrine, these risks are still present. In addition, there are many other dangerous stimulants on the market. Even "ephedrine-free" fat burners contain ingredients with very similar effects. For example, a popular component of many fat burners is Ma Huang , the plant from which ephedrine is derived and which can be just as dangerous. Many runners, bodybuilders and other athletes take these supplements to "enhance" their performance without realizing their potential hazardous effects.
What to do instead: If you insist on taking a "performance enhancing" supplement, read the ingredient list very carefully and avoid ingredients such as ephedrine, ephedra, Ma Huang, and bitter orange. If you are uncertain of the safety of a certain ingredient, ask a health care professional. Another option is to take a caffeine pill before your workout — they are much less dangerous.

Know your limits...

Lifting excessive weight
Why it's dangerous: Many gym rats constantly try to increase the amount of weight they lift. This can be counterproductive, as it does not allow for complete control performance of the exercise, leading to less than optimal results. Furthermore, lifting weights that are too heavy can cause joint pain and an eventual muscle, ligament or tendon tear. What to do instead: You should have absolute control of the weight at all times without having to swing it to complete the movement. If you are unable to control the descent of the weight and are simply moving it from start to finish without maintaining proper form, you should reduce the amount you're lifting.

Combining relaxants with stimulants
Why it's dangerous: To counteract the high heart rate and nervousness associated with stimulant use, many athletes take supplements or drugs to relax or "come down" after a workout. A popular choice is kava kava, a herbal supplement that is a sedative, muscle relaxant, diuretic, and a remedy for nervousness and insomnia. Unfortunately, it is also associated with abnormal liver function or damage. A few deaths have even been reported. Other athletes will smoke marijuana to relax. In the long run, making your heart rate and blood pressure shoot up and then drop back down on a regular basis can be dangerous, and may even lead to heart attack. What to do instead: If you feel the need to take a "calming" supplement to counteract the stimulants you are taking, you probably shouldn't be taking the stimulants in the first place. In any case, avoid combining these two categories.

What to do instead: Unless these side effects appeal to you, build your muscles the hard way — through training.

Be good to your body