burn fat and build muscle

Fat burning advantage by practicing exercises in the morning. A frequently asked question ...
Is it better cardiovascular exercise in the morning or evening?

You burn the same number of calories in the morning than in the evening for the same amount of exercise. However, research shows that the percentage of fat burned during exercise in the morning on an empty stomach is bigger.

A study at the University of the State of Kansas USA, evaluated the type of calories you burn by doing exercise fasting and also after a normal meal.

Eight individuals in good physical shape (aged 21-27 years) participated in this study.

The results have shown that you burn the same amount of calories on an empty stomach after a meal, but people who had consumed any calories before exercise, burned greater amount of fat than those who ate their last meal up to an hour and a half before exercising.

Other advantages are related to cardiovascular exercise done in the morning. The increased energy throughout the day and increases metabolism (more calories burned) during the waking period.

In addition, this research has shown that people who exercise early tend to maintain their exercise program long term.

While those who prefer to exercise later in the day tend to miss workouts, this being due to distractions and fatigue daily.

The experts agree that training the practice of physical activity in general is beneficial regardless of the time you do.

Get up early to do your cardio can help you burn more calories from fat.

Exercising at night is also effective and should not be overlooked. When you exercise in the evening, your metabolism increases so you burn fat and pull a huge advantage for the cardiovascular system.

Spread your meals to burn more fat.
The composition and distribution of meals can play an important role in your ability to burn fat.

Losing body fat quickly depends not only what you eat but when you eat.

If you do your cardio in the morning, do it immediately after waking up and not eat.

Take an additional type Energy Performance Booster ® with caffeine before exercise to help mobilize fat for energy.

Research shows that the use of caffeine before exercise can help burn more fat by affecting the mobilization of it for energy.

To maximize the benefits of cardio throughout the day, you need to split your meals and reduce the consumption of carbohydrates.

Do your cardio 2 or 3 hours after eating and make sure that this meal is low in sugar to reduce the effects of insulin and to maximize fat loss.

After your workout, try to eat a meal at relatively low glycemic index.

This will help support the hormones responsible for burning fat, such as glucagon and insulin control.

Eating at least two hours before your workout cardiovascular and making sure meals before and after your workouts, you are carb burn more calories from fat and avoid depression energy .

Adjust the duration of cardiovascular exercise to build muscle.
Moderate intensity cardiovascular work is the best way to build muscle and improve heart health. While cardio is beneficial to health in general, do cardio 4-6 times per week at a high intensity is cons-productive to muscle growth.

If you do cardio while trying to build muscle, it should be done at moderate intensity.

Means of low intensity exercises that keep the heart at a rate that does not exceed 60% of the maximum frequency (VO2 MAX).

If the intensity is too high, excess calories are burned and you may use some of the muscles for energy.

Balance and distribute meals to build muscle mass.
Build muscle means eating in quantity and quality sufficient to increase muscle mass.

Eat plenty of high quality protein throughout the day both before and after your workouts.

Start your day with a source of quality protein to complement your breakfast (Pure Performance ® Whey or Whey Protein Isolate Performance ®).

It is important to make a contribution to high quality protein and carbohydrates immediately upon waking. Then start your workout in the morning.

If you train in the evening, good absorb calories including protein, complex carbohydrates and essential fats before starting the day.

This is of course completely different for people who aim to try to burn fat and avoid eating before cardiovascular exercise.

Recent research conducted by Tipton show that consumption of 30 grams of whey protein (containing 15 grams of essential amino acids) before and after your workout can increase protein synthesis up to 400%!

Additional research shows that consuming a drink that combines protein and carbohydrates, the type of beverage protein powder immediately after training can also increase protein synthesis.

These are set in the more muscle if they are consumed several hours later.

The following meals should contain a combination of high quality protein and complex carbohydrates.

Build muscle depends on a balance between the proper training, the nutritional quality and sufficient rest for recovery.

Neglecting any of these settings may prevent you to gain muscle you want.

Weight Lifting is a Multi Purpose Exercise

Weight lifting in addition to developing muscle mass actually assists the human body in burning fat. For every pound of muscle you have, you will burn 35-50 calories a day. This is why you may notice that those who lift weights regularly seem to eat more, their bodies are constantly burning fat and they need to replenish the calories that are necessary to feed cells. Building muscles by lifting weights will help you passively burn calories.

Lifting weights is a great way to work out, increase your personal energy level, and develop good muscle tone, as well as a way to bulk up. For many guys bulking up is the primary goal of losing weight and girls have for a long time resisted the idea of lifting weights for fear of bulking up. Fear no more ladies, by building muscle tone you are eliminating fat and burning those pesky calories.

In addition to those goodies is the energy boost that lifting weights provides. If you lift weights early in the day you will have an initial boost of energy, if you find that you are sluggish near the middle of the day, try lifting weights then. I believe you will find that lifting weights will provide just the spurt of energy you will need in order to make it through the remainder of your day. Others find that lifting weights late in the day is relaxing and prepares them for a good nights rest.

In today’s world where obesity is becoming more prevalent in young and old alike, developing a habit of lifting weights on a daily basis is a great way to tone your body and help your body passively burn calories. If you haven’t considered this as part of your daily fitness regimen, then perhaps it is time you do.

The Fit Way to a The Fit Way to a Woman’s Health

Fitness, muscle-building and gym work-outs have gone beyond the traditional all-male club. With the hype over fitness and health and a healthy lifestyle, women have joined the club as well. However, men and women have different fitness needs.

Women’s fitness and exercise needs are focused on the muscles of the upper back. Most of their exercise work-outs are also designed for the stomach muscles, especially those who have just given birth. At the same time, exercises for women are usually designed for weight loss. And while men tend to focus on muscle building whereas women work on toning their muscles, strength training is important for both.

Here are a few things to make you women out there go out and start building up your muscle strength.

Make the performance of your usual tasks easier with a physically strong body. Chores will be easier, lifting your kids, the grocery or the laundry will be a piece of cake. Consequently, it will reduce possible strain on the muscles and injury. Training can increase a woman’s strength by 30 to 50 percent.

Lose fat at the same time. A strength training done 2 to 3 times a week for a span of two months can result to two pounds of muscles and would mean a reduction of 3.5 pounds of fat. The more muscles and less fat, the faster is the metabolism, which ultimately means your body burns calories faster than normal.

Fight osteoporosis. Weight training increases spinal bone mineral density which means lesser chances of the risk of osteoporosis.

Fight heart disease and diabetes. Weight improvement improves cardiovascular health by lowering the bad cholesterol and blood pressure. It also improves glucose use in the body by 23 percent which reduces the risk of diabetes.

The road to a healthier you. Not only does it promote a healthier body, but it also develops a healthier attitude and a healthier heart. Women who engage in regular strength training are more confident, with a more positive outlook in life.

So how do you get started?

For those who lead very busy lifestyles, hitting the gym and starting on a regular fitness plan may seem the perfect way to keep fit. But for most, starting out on a regular walking exercise is the way to go. Start at a manageable rate. A 10 to 15 minute walk is a good way to start. Prior to a workout, make sure to stretch your major muscles. Work your muscles on the front of your thighs. Stretch your shoulder muscles by standing straight and rolling the shoulders backward in a circular motion. And of course, don’t forget to observe proper nutrition. Load up on water to prevent dehydration. Consume carbohydrates before starting on your work-out.

For those with joint and bone diseases, swimming may prove to be a less stressful activity for your muscles.

But the most important is, make time for your exercise. If you can’t hit the gym or start on a regular work-out plan, make sure that your day is filled with enough physical activity that keeps you going and always on the go. Women’s fitness is the key to your beauty!

The Benefits And Side Effects Of Creatine

What is creatine?

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.

What does creatine normally do in the body?

In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine?

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

Why have I been hearing so much about creatine and neuromuscular disorders?

Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal’s work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology.

I want to start taking creatine — is it safe?

For the most part, athletes haven’t experienced adverse side-effects from taking creatine, although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine.

Athletes generally take a “loading dose” of 20 grams of creatine a day for five or six days, then continue with a “maintenance dose” of 2 to 5 grams of creatine a day thereafter.

What are the side effects?

Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping.18 Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5-30 grams per day, no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

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Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the mid-section.

The core muscles of the mid-section do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the mid-section are as follows:
1. Rectus abdominis - this is a large flat muscle wall that covers most of the front mid-section from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack.

2. Obliquus abdominis - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side, with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side, twist at the waist and help in bending the torso forwards.

3. Transversus abdominis - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizes the spine.

4. Erector spinae - this large muscle group runs along the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps twisting at the waist.

Richard Mitchell is the creator of the bodybuildingadvisor.com [http://bodybuildingadvisor.com] website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice [http://www.bodybuildingadvisor.com/index.html] to learn more about the issues covered in this article.

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4 Foods That Are a Must to Build Muscle

No matter what your goal is, building muscle, weight loss or weight gain or just general health improvement, there is no better way to have success than to have a good fitness program and eating the right foods.
You body is a machine and if you feed it with potato chips and beer it will run just like a gas car that has a tank of fuel with water in it, it will run but not very good and in the long run do more damage than you can imagine. Just like a car, your body will run on lot's of stuff, but will only run at its peak when fed the nutrients. It is amazing how the body will react when you add the right foods especially before, during and after a workout for building muscle.

Like most things in life, the easy path is not always the best path, like eating those processed foods. Foods that have been genetically altered or processed using heat and then packaged for ease is not good for your body. You body craves good foods and will crave much less if not processed. Most processed food do not satisfy your bodies requirements and you end up eating mor of them just to fool the body into thinking you are full and don't need anymore! Eating the right foods at the right times will help your body get what it needs, so the cravings go away and helps keep the right nutrients in your muscles to help them build quickly.

So, what is the right food you ask?
Eggs, One of the best sources of protein on the planet are eggs, yes eggs. Eggs loaded with minerals and vitamins, and are packed with riboflavin, folate, vitamines like B-6, B-12, D, and E along with iron, phosphorus and zinc. Eggs are a natural wonder when it comes to a complete package and especially for the muscle builder.

Beef, its whats for dinner and of course any muscle-building program! Beef loaded with iron, creatine and zinc, all of which are crucial for muscle-building. Eating extra lean cuts of beef will give your muscles the food they need to re-build after a great work-out. Finding natural beef products can be a bit hard, but well worth it. Beef with a natural label will be grain fed with no antibiotics or hormone treatments, so look for those cuts that say "natural", it will be a better cut of beef and better for you.

Salmon, another great protein that is swimming with omega-3 fatty acids, "omega-3" can help slow down the muscle-protein breakdown after a work-out improve the recovery time.This is real important as you need to store new protein faster than the body breaks down the old stuff and salmon is the perfect food for this.
Nuts, and especially almonds. Almonds are a wonder nut, they have the uncanny ability to add alpha-tocopherol vitamin E which is the best type to maximize absorption. This is important to your muscles as vitamin E is a potent antioxidant that can help prevent free-radical damage after a heavy work-out. A couple handfuls a day is all you really need to get all the goodness of almonds.

Water, now, I know what you are thinking, water is not a food! Well, it may not be a direct food, but no food will work for you without water. Muscle is about 80 percent water. As little as 1 percent change in body water can impair exercise performance and adversely affect recovery. Think of it this way, for every pound you shed during a work-out, drink 24 ounces of water, sounds like allot but your muscles need it to rebuild.

OK, so that is 4 foods and water. I'll add a fifth. Even though there are many foods out there, the other food that you can add to the list. The fifth food that I feel is a huge help to muscle-building is Olive Oil! No, I don't mean use olive oil to rub on your muscles to make them look good, you need to eat the stuff. The monounsaturated fat in olive oil appears to act as an anti-catabolic-nutrient, in other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, and linked with muscle wasting and weakness, kind of like watching a bad reality TV show! I don't think there is a good reality TV show is there?

Hello, I am Rick Outzen and I would like you to take the time to go through this very important program that will change you muscle building program and life. Click on http://www.maximumfitnesstoday.com and see at least 4 nutrition secrets, 3 supplements, foods and recipes along with some fat burning secrets and proven techniques that will jump start your path to fitness and bigger muscles.

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