Ive been working out for about 2 months now, 3 times a week.Im looking for something that can help improve my body by feeding me all the right vitamins and or proteins that i need for that extra boost. So, Sometime soon Im stopping by my local GNC store and i was wondering if there are any particular supplements that you guys get that can help improve your overall results??

I suppose everyone has their own opinion but personally I think supplements are a waste… There is no evidence that they work for everyone the same way and you may end up wasting alot of time and money… There are many of us that went to small and skinny to awesome physiques just by lifting weights and eating right…
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NOTHING compares to eating right, High quality proteins, fiber and Carbs.. Personally I do use 100% Whey Protein just for that added protein in the day but I get all my energy just from eating right..

A multi-vitamin once a day is always a good idea as well..

If there is a great muscle building formula out there though, I would like to hear of it as well..

Please detail the most appropriate nutrients and why, as well as the timing of the intake. Thank You

After exercise, your body is trying to repair your muscles. Your muscles tear, and they need to be repaired. Your body sends nutrients to help you recover, most importantly protein.
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The most important time to intake the most protein to recover and repair your muscles is definately post-workout. That’s when you need it the most, your body is trying hard after your workout to recover after what you were doing.

Wanted to buy supplements, like whey protein and vitamins, but can’t find other option besides GNC, which costs too high. Really, really expensive! Is there any other store that sells with cheaper price? Please…. Thanks a lot.Learning about the in’s and out’s of internet marketing can be difficult unless you have a great mentor and where can that mentorship be found? If you really want to succeed online you must get yourself a copy of Commission Blueprint 2.0 created by Steven Clayton and Tim Godfrey. The tools alone are worth the cost alone. Best wishes!

MAn, try http://www.buybulkwhey.com for some killer prices.

If you’ve owned a dog for awhile, you most likely are aware of the benefits of a healthy and nutritious dog diet. With so many excellent dog foods on the market today, how do you decide which are the best?

It’s a difficult question to answer because dog food scientists are more aware that dog diets are equally as important as our own. Dogs need proper vitamins and minerals every day. They need a balanced diet, one that contains meat and vegetables.

We often don’t think of it, but dogs are carnivorous, but they also eat berries and vegetables if necessary for survival in the wild. These products provide nutrients that are not readily available from protein-rich diets.

Researchers also know that certain ingredients can produce negative reactions in dogs that are sensitive to them. As dog food manufacturers improve on their products by adding more of the nutritious elements and less of the harmful ones, dog owners can rest a little easier.

Many excellent products are on the market today. They come in a variety of forms, including canned, bagged and as individual treats that provide extra benefit such as teeth cleaning. Chain stores that once focused more on providing moderately adequate economical food are now beginning to offer dog foods that are higher in quality yet still at a low cost.

While economical food is better than it once was, it still doesn’t match up to the superiority of premium dog food that has a price to match.

If you would rather not risk your dog’s health, consider stores that sell feed for other animals and that regularly deal with customers interested in excellent nutrition for their pets. They would undoubtedly be able to help you decide on a specific brands that suit your dog’s particular needs.

Look online and you will find companies that specialize in organic and natural dog diets. Some of the merchants will deliver the food right to your door, making it extremely convenient for you to find and purchase the best option for your dog.

Some people are still reluctant to buy online which is always a risk unless the company is well known and established. Take whatever steps you can to check them out. See how long they have been online and in business. Look for reviews of the company and their products to see what users might be saying.

Barring the internet, do not overlook your veterinarian as a good source of information. He will be able to make a recommendation based on your particular dog’s breed, size and any health conditions that might exist. The food you choose can help or hinder your dog’s condition, especially if he is in a weakened state.

Many vets sell specific brands and varieties of dog food from their office. The price might be a bit higher, but the value is worth to your dog’s health is worth it.

Buying from your vet is handy as you can collect the food during your pet’s check-up or when going to get your dog’s monthly medication in the case of heartworm or other condition. If the vet recommends a particular type of diet for your dog due to health reasons, he likely will be the best person to talk to about finding the exact food your dog requires.

Of course, what better way to guarantee your dog gets only the freshest food than to grow your own. Since dogs require vegetables as well as meat and grain, you can prepare some recipes yourself from your own garden stock. Choose green beans and carrots which provide are excellent food value.

For quality meat and ideal bones, check with your local butcher who will have fresher food than you will get from processed dog food. Once you have decided on a specific diet for your dog, take advantage of the healthiest and most convenient method available to you.

Francis N. Tressler
http://www.articlesbase.com/pets-articles/dogs-training-series-where-to-find-the-best-food-for-a-nutritious-dog-diet-694430.html

My job as a sports performance and fitness professional means that it’s my duty to help athletes achieve peak performance and also help regular clients achieve their goals in fitness such as fat loss and weight loss.

It is pretty obvious that what you eat is critical to your health and your performance.

In fact there was a study done on a group of people who were put on an excellent exercise program which consisted of 3 days per week of strength training, and 2 days a week of cardiovascular training. This went on for 12 weeks. That is a long time, and that is a lot of exercise (certainly much more than most people do!).

The results: A total amount of fat loss of… 0.5-1kg!!

Pathetic!

It is common for people who do everything correctly, that they lose 8-10kg of fat in 12 weeks. And even more if they started out very overweight.

The reason that the university study shows such disappointing results?… These people were told that they could eat whatever they pleased.

Conclusion: Nutrition is critical to achieve your fitness goals.

However there is another side to the story.

There are diets out there that promise incredible amounts of weight loss/fat loss.

I myself have tried all kinds of diets including very low calorie liquid diets. It was a liquid only diet but the liquids were high quality protein powders. It also includes healthy fats like fish oils and flax seeds, as well as some supplements to prevent muscle loss.

These diets WORK. You will lose fat, you will look lean, and you will defeat psychological cravings for bad food (this is probably the best effect)

BUT….

Don’t forget, these are DIETS. They are not NUTRITION. There are some “side effects” that make diets short term projects, rather than life long plans.

Here are some of the problems…

Metabolic slowdown – Diets that have very low calories cannot be done for long periods of time because the body responds with shock and thinks that it is in a state of starvation.

Stress hormones will go up – low calories is a condition that is stressful to your body!

Fat storage will go up – to stay alive

Non essential systems will slow down (reproductive, immune system, digestive system etc)

Digestive system will weaken (no need to work hard if we are eating all liquids/too little food)<

Muscle Loss – this is bad! Makes you look and feel weak

The body is designed to have whole, natural foods as it’s nutrition. Different people do best on different ratios of fat, carbohydrates, and protein. But the food items should be the same. Meat and eggs from animals, vegetables and fruits as well as zero calorie drinks like teas and water should be the foundation of your nutrition no matter who you are.

So unless you have a specific weight class, competition or special event to “diet” for, forget about diets the majority of the time and focus on good nutrition.

Jonathan Wong
http://www.articlesbase.com/health-articles/personal-trainer-in-singapore-shows-you-the-possible-dangers-of-diets-743175.html

Have you ever wished that ketchup were considered a vegetable? It would ease so much parental guilt.

The issue of family nutrition is ripe for guilt. The choices we as parents make have a direct effect on the health of each member of our family. Yet our daily life routine can make it difficult to create healthy mealtimes and habits. Still, until our kids reach a certain age, we are responsible for helping them make the choices that will guide them through adulthood.

Here are fourteen tips for giving your family a health makeover.

1. Do a Body Mass Index (BMI) check. Is everyone in your family at an optimal weight? Find out by using a BMI calculator (which you can find by doing a simple Google search for “BMI Calculator.” Enter the height and weight of each family member. Take a minute to talk about healthy weight and height and all the benefits of living a healthy life, from improved energy to the decreased likelihood of certain diseases. Make a plan together to help everyone get to his or her optimal weight in the months to come. There are lots of support networks and diets online that can help you achieve this end, for people of ages.

2. Write down your goals. As a family, write down what each person pledges to do in the coming weeks and months to become a healthier person. It is best to start with one or two specific goals. If you choose too many things at first, you are more likely to become overwhelmed and quit. Small changes can lead to big differences in your life.

3. Make your health goals into a family game. Talk about the healthy choices each person made each day. Reward these choices on a daily or weekly basis.

4. Cut down on soft drinks. Replace one or two sugary soft drinks or energy drinks each day with water. You can add a splash of lemon or lime juice if it helps make plain water more palatable at first. Once you start drinking a lot of water, you will begin to crave it, and you will no longer feel like the sugary drinks do much to quench your thirst.

5. Drink more water. A good rule of thumb is to drink one-half ounce of water for every pound of body weight. Calculate out how much water each person in your family should be drinking each day. Once you are hydrated, you may find that you sleep better and are better able to keep your moods on an even keel, too.

6. Eat breakfast together. Enjoying a family mealtime is a great way to stay emotionally connected. Start your day with the family by eating a nutritious breakfast. Make sure to include some form of lean protein to help you maximize your energy.

7. Exercise together. Think of ways you can combine family togetherness with exercise. Take a walk together in the evenings, and go sledding or bicycling on the weekend.

8. Is there anywhere you can walk instead of drive as a family? Or consider taking your bikes.

9. Subscribe to healthy living magazines and encourage everyone to read about the latest research on how nutrition affects our lives, and stay motivated to exercise and live a healthy, fit life. A good fitness magazine can be tremendously motivating.

10. Cut down on your television. If you do watch TV, watch it together as a family and use the programming as spark for family conversations.

11. Turn off the TV when you eat breakfast or dinner together. Without the accompaniment of TV or radio, you’ll be more aware of what you are eating, and how much you are eating. Plus, you will be able to more closely bond with your family during the meal. Start each meal with a ritual conversation starter. “What was the best thing about your day?” is a great one.

12. In addition to TV time, try limiting video games and computer time, too. Plan a family game night with a favorite board game. Do household chores together. Join an organized sports league.

13. Make healthy alternatives readily available. Set a bowl of fresh fruit on the kitchen counter, as well as bowl of carrots, broccoli, sugar snap peas and raw broccoli.

14. Go easy on yourself. Remember that the example you set will be followed by your children. One of the most important methods for creating a healthy family is to make your health and fitness a priority by staying active and making nutritious food choices, and they likely will, too.

Jamie Jefferson
http://www.articlesbase.com/non-fiction-articles/give-your-family-a-health-makeover-86840.html

In Part 1 of Ultimate Pre-game Preparation (published in the last issue of the WBCA Journal), we focused on pre-game preparation from the coach’s perspective, and introduced the important differences between emotional arousal and intensity. Every coach’s goal is to have each individual player and the collective team play at an optimal level of intensity from tip-off to the final whistle. However, in Part 1, we discussed the importance of separating elevated emotions from elevated intensity. We learned how some players are naturally very reserved, quiet and emotionally even keeled, yet they consistently play at a high intensity. These players are often hurt by the fiery pre-game speech and hype that pulls them out of their optimal emotional arousal level and hurts their ability to stay composed and focused. Other players need the fiery pre-game message and need a high level of pre-game emotional arousal to bring out their best level of focus and intensity. The take home message here is that smart coaches often restrict the collective team pre game speech to team strategy, individual tactical assignments and minor motivational messages, leaving the truly emotionally charged messages to one-on-one individual pre-game meetings. Phil Jackson is renowned for his ability to truly understand the connection between the emotional arousal and intensity of his players on an individual basis. He has often said that he never lets his heart rate get above 100 beats per minute and uses volume control in his voice very, very carefully. Here is a coach that knows how to motivate on an individual basis. His teams are typically highly motivated, intense, yet typically very composed and consistent.

Part 2 of Ultimate Pre-game Preparation discusses some key ways in which the athletes should prepare themselves to play at an optimal intensity level. To accomplish this, one of the first things we must develop is an understanding of why intensity, focus and motivation sometimes take a nose dive in certain games. The myriad of reasons why we play sports and relish competition lies deep within an emotional well commonly called ‘commitment,’ ‘drive,’ and ‘motivation.’ For most of us, this motivation stems from a deep passion and love we have for the sport we play. We very rarely ever fall ‘out of love’ with our sport, so why is it that our motivation levels sometime seem to dip a little or even remain very low for some games? The answer to this question is far from easy. It could relate to many different factors, including excessive stress, an excessive amount of self-imposed pressure, a negative shift in our self-perception and confidence or a combination of these things. Many different factors need to be examined including nutrition, rest levels, stress levels, and the list goes on. However, in my experience, the single biggest contributing factor that contributes to a reduction in composure, focus, intensity and commitment is excessive stress caused by excessive self-imposed pressure. Excessive self-imposed pressure from one game to the next can slowly drain the all important joy and fun components out of the game, so important for sustained motivation and intensity.

Excessive self-imposed pressure will also create fear and anxiety in the athlete; it can cause excessive and uncomfortable game time muscle tightness and nervousness, ruin touch, ruin shooting accuracy and ruin decision making ability. The sources of this pressure can relate to how the athlete feels they will be perceived by the media, the fans, their family, their teammates and themselves, should they not live up to certain expectations. The key to reducing this level of self-imposed pressure is three fold:
•    1. Realizing that not a single solitary person in the media, fan base, family or even the team can ultimately control their level of composure, focus, intensity, commitment or confidence.
•    2. The only expectations that matter are the expectations they have for themselves.
•    3. The expectations they have for themselves should always focus on the controllable elements of a game (i.e. clutch focus, composure, intensity, commitment and confidence, bouncing back very well from any mistakes) vs. statistical averages.

Peak performance is rarely attained with a focus on how hard you can grit your teeth, clench your fists and how determined you are to have a 20 and 10 night to keep your chances of an all-conference selection alive and well. There is nothing wrong with setting lofty individual all-Conference, all-Region, or all-American goals, in addition to lofty statistical goals that fit within the team concept. Those goals are very important goals that should be set and need to be set during the pre-season, but they should have ZERO relevance to pre-game preparation and game-time performance. Players that focus on these ‘uncontrollable’ goals during pre-game and during the actual game create unnecessary self-imposed pressure. The athletes that use the pre-game period to focus on the correct pre-game goals (i.e. the truly controllable goals of clutch focus, composure, intensity, commitment and confidence, bouncing back very well from any mistakes, etc) remain composed and focused on game time strategy execution. These athletes are prepared to bring optimal levels of intensity onto the floor and are prepared to play with an elite level of poise, focus and confidence.

Spencer Wood
http://www.articlesbase.com/football-articles/ultimate-pregame-preparation-part-2-composure-focus-and-intensity-751096.html

A key ingredient to improving your lifestyle and living a healthy life is antioxidants. There are several antioxidant supplements out there that can help you live a healthy life, that are natural and won’t cause you any damage. You can also eat different types of food that contain antioxidants as well, although supplements are the ideal way to get the right amounts of antioxidants.

If you take in more antioxidants through food and supplements, there are a few benefits that you’ll have, with the first being cell protection. Antioxidants can help to protect your cells from damage, which helps to fend off diseases. Many times, you can have a lack of vitamins in your body, which will cause you to recover from diseases or injury very slow. If you have the right amount of vitamins and antioxidants in your body, you’ll notice the differences.

In most cases, you can get antioxidant supplements in the form of herbal or natural, which will greatly help your body. They have a lot of benefits as well, such as preventing various diseases, keeping blood clotting under control, and restoring libido. Nutrition and proper dieting is a very important part of life, therefore you should always keep your health under control and make sure you eat well.

There are non synthetic supplements out there as well, that are ideal for keeping your health maintained. They can be easily absorbed by your body, unlike that of synthetic supplements. Synthetic supplements are well known for their absorbing, as it can take a long time before you see any type of results. Non synthetic on the other hand, gives you almost immediate results, as they are easily absorbed by the body and don’t have any type of side effects.

Some chinese herbs contains high levels of antioxidants. One example is Antioxidant Herb Tea and is made of wild cephalotaxus sinensis, trichosanthes fruit and spreading hedyotis (oldenlandiae herba).

These ingredients provide triterpenoid saponin, coumaric acid, flavonoid, methatriacontane, stigmasterol, ursolic acid and oleanolic acid. Chinese medicine uses them as strong antioxidants to boost the body defenses, to facilitate better blood circulation, remove stagnancy and toxins, and dissolve accumulated mass.

Ingredients: cephalotaxus sinensis, trichosanthes fruit, hedyotis herba, green tea and jasmine flower.

Keep in mind that even though you may be taking vitamins that contain antioxidants, you’ll still need to remain on a healthy diet. You’ll need food that contains the minerals and vitamins you need as well, although the supplement vitamins will give you more. You can also use vitamins and supplements that contain antioxidants if you aren’t able to eat the right foods that contain these precious nutrients.

For more reasons than one, you should always make sure that you include foods and supplements that contain antioxidants in your diet. If you aren’t taking in the right amount of antioxidants, you’ll be at a risk for disease or other harmful effects. Antioxidants do a lot for your body, which is why you want to ensure that you are taking in the right amounts. You can find many different vitamins and supplements that include them, all you need to do is make sure that you are eating right and doing all you can to lead a healthy lifestyle.

J Lindgren
http://www.articlesbase.com/supplements-and-vitamins-articles/antioxidant-supplements-148712.html

Nutrition information and natural remedies are now being used by a large population in the United States and throughout the world.  People are looking for alternative ways to create health or recover from long standing illnesses.  Drugs have been applied for around a hundred years and we all know that they are good for emergencies and for short term use to get past health dangers.

By learning the nutritional basics or advanced principles, you can decide how to deal with an illness or disease you have or that your family has.  Most people that I have talked with have very little knowledge about nutrition and the amount that they do know was acquired from friends, parents or relatives.

Nutrition is actually a science, which can get quite complex in theory.  Nutrition information is concerned with the chemical make up of food, how this food is digested, how it is absorbed and used by your body.  It is all about how it is used to promote health, and how it is used to prevent and eliminated illness.

For the normal person, the nutrition they need to learn is the practical side of nutrition.  Learning some theory and mixing it with good practical nutritional habits is essential for maintaining your body free from illness.

Inflammation comes from excess acid in your body.  This acid is created from the foods you eat.  Eating certain foods leave an acid residue in your cells that then travels into the liquid surrounding your cells – lymph liquid. In the lymph liquid, this acid can damage the surrounding cells and tissue and in doing so starts the inflammation process.

Many scientists and medical researchers have uncovered the basic principles of the acid-alkaline body.  Maintaining an acid body, which many people have, is what creates and maintains various deadly diseases. Most pathogens like an acid body.  Cancer thrives in an acid body.

Nutrition is about how to maintain an alkaline body.  It points to the right foods to eat so that the correct minerals can become available to neutralize your acid body.  An acid body can be neutralized with minerals found in fruits and vegetables.

Nutrition says your body is bioelectrical.  Your body is run by electrical and chemical reactions.  You need to discover what foods support these electrical and chemical activities.  Without the right electrical activities in your body, your cells will not get the right nutrition, which is necessary for your survival.  Nutrition is also about discovering what food, nutrients and minerals your body needs and what illness you develop if you don’t get them.

To learn the correct practical, nutrition information is now possible on the internet.  In the past learning nutrition was only available in books, tapes, and seminars.  But now, you can get on the Internet and find excellent courses that will help you learn how you can be free of disease or acquire excellent health.  Start now to discover how you can become a semi-expert in nutrition for yourself and for you family.

Rudy Silva
http://www.articlesbase.com/nutrition-articles/good-nutrition-is-the-secret-for-a-pain-free-life-752050.html

While there are many health issues that are universal concerns for men, women and children,

there are also a variety of health concerns that specifically to men and affect a man’s

overall health. Issues such as arthritis, heart disease, prostate cancer and other forms of

cancer, sexual health and vigor all comprise the top concerns men face today. And,

unfortunately, most, but not all, are age related.

As a man ages he is subject to several conditions that can affect his mortality. The most

common cause of morbidity in the aging man is cardiovascular disease, be it heart attack or

stroke.

The second leading cause of death is cancer, and we currently do not know exactly why. This

may be due to the oxidative stress that our bodies are under, and the inability of our diets

to provide us with enough antioxidants to combat these effects. This all get worse as we get

older, in particular, prostate cancer seems to be on the rise. The cause of this is

uncertain. Part of it may be related to improvements made in early diagnosis of the disease.

There is an obvious correlation with prostate cancer and aging.

Men suffer drastic hormonal changes as we get older, usually after the age of 35. Prostatic

enlargement known as BPH (Benign Prostatic Hypertrophy) is becoming the fastest growing

health concern men face today. BPH is in large part related to hormonal changes that occur

with aging which relates to male hormonal function (androgens). Significant BPH can lead to

obstruction of urinary function and potential renal failure if untreated. BPH has been

reported in over 90% of men over the age of 85, although it is relatively uncommon before

the age of 35.

The incidence and prevalence of osteoarthritis increase as we age as well. Painful swollen

joints, caused by the deterioration of cartilage between bones occur, as well as decreased

pain free range of motion.

But, as we mentioned earlier, not all health issues are age related. Men, in their youth

and prime, are very active. Maintaining that level energy and vigor is of great concern to

men of all ages. A well rounded, nutritionally balanced diet is essential to a man’s

readiness and ability to perform well, on the field, court even in the bedroom.

It just makes sense that better nutrition consumption would results in better performance, and nutritional deficiencies can often result in poor performance, decreased endurance, early fatigue, or inability to perform to your optimal levels of activity.

maintaining adequate amounts of vitamins and antioxidants It is essential to optimal health and vitality. B vitamins help minimize the risk of heart disease and stroke by decreasing levels of homocysteine. Antioxidants are important to combat the diseases of aging, to minimize oxidation of cholesterol (which can lead to heart attack) and to maintain proper immune function.

Any active male should be very watchful of there dietary intake. The research shows that strenuous athletic activity and or exercise can and will rapidly deplete the essential nutrient your body needs to perform daily functions properly. IN these cases,

vitamins, minerals and other supplements may be necessary to help improve performance.

Dr. Robert Buckley
http://www.articlesbase.com/supplements-and-vitamins-articles/are-mens-health-issues-different-from-womens-and-childrens-116420.html