Tag: Nutrition

Get Your Six Pack On!

May 2, 2015

ffa_program_model
The reasons why the majority of people do not have abs are huge and the major stumbling block is that plenty of so called “experts” are still teaching old fashioned advice for building abs that just doesn’t work.

The number one mistake we make is that even though we are overweight, the thing we always start doing is crunches and leg raises. This means that if you have excess fat covering your abs, you will only manage to add muscles underneath, but not lose the fat. So basically, instead of having a slimmer waistline to show off your abs, it will get bigger and your love handles will also get thicker.

Now let’s get one thing straight: Even if you heard about spot reduction, there’s no such thing. Only when you manage to shed that extra weight off, will you be able to reveal your abs.
Another mistake concerning abs is believing what you see on the commercials late in the evening when you’re watching TV, promising that you’re going to have great looking abs by using a certain kind of gizmo or gadget.

The thing is that if everything were that simple, everyone would look great by now and not complain about having no abs at all. The reasons they cannot have those great looking abs is because those gadgets are good but only half the battle, nutrition along with exercise are the other key components.

If you want to show off your abs, the first thing you’ve got to realize is that the equation for abs is simple.

It’s simple…but damn hard work

 

10 RENEGADE Beliefs of Vince Gironda

October 12, 2011

2,459 people have already ordered the newly updated Vince’s book in the past 13-hours.
Were you one of them?
Here’s a some great articles about Vince and his training.
Vince Gironda Legend and Myth by Alan Palmieri is the most complete and comprehensive writing on Vince Gironda…Ever!

This is a must read for anyone interested in Vince Gironda.The “Iron Guru” was perhaps at his pinnacle of fame in the “Golden Years” of bodybuilding, the 1960’s. During that time, Vince dominated the scene and Vince’s Gym, was known as the Mecca of bodybuilding. Continue reading 10 RENEGADE Beliefs of Vince Gironda

Nutritional Recommendations From The U.S. Department of Agriculture

July 12, 2011

The 7 Nutritional Recommendations released through the U.S. Department of Agriculture and also the U.S. Department of Health insurance and Human Services specified for to fit the meals Pyramid. These recommendations give a practical method of staying away from dietary inadequacies plus they address other diet related health issues through dietary prevention. The 7 Nutritional Recommendations for People in America are made to help people meet dietary needs that promote health insurance and lessen the perils of chronic illnesses.

The very first from the 7 Nutritional Recommendations is to consume a number of meals. You will find not one meals that may supply all of the diet required to offer the body and stop disease. You will find individuals who think that banana’s may be probably the most complete food. Plus they might. However they aren’t complete. They might be probably the most complete, however they don’t completely supply everything the body must survive inside a healthy condition. Continue reading Nutritional Recommendations From The U.S. Department of Agriculture

Med diet may protect brain

February 9, 2010

Newswise — A Mediterranean diet may help people avoid the small areas of brain damage that can lead to problems with thinking and memory, according to a study released today that will be presented at the American Academy of Neurology’s 62nd Annual Meeting in Toronto April 10 to April 17, 2010.

The study found that people who ate a Mediterranean-like diet were less likely to have brain infarcts, or small areas of dead tissue linked to thinking problems.

The Mediterranean diet includes high intake of vegetables, legumes, fruits, cereals, fish and monounsaturated fatty acids such as olive oil; low intake of saturated fatty acids, dairy products, meat and poultry; and mild to moderate amounts of alcohol.

For the study, researchers assessed the diets of 712 people in New York and divided them into three groups based on how closely they were following the Mediterranean diet. Then they conducted MRI brain scans of the people an average of six years later. A total of 238 people had at least one area of brain damage.

Those who were most closely following a Mediterranean-like diet were 36 percent less likely to have areas of brain damage than those who were least following the diet. Those moderately following the diet were 21 percent less likely to have brain damage than the lowest group.

Six Pack Secrets to Chiseled Abdominals

November 6, 2008

by David Grisaffi

There are six basic aspects of any abdominal workout routine you must master to obtain the six pack abs you have been chasing.  You can do crunches until you toss your dinner and not meet your goal of a beautiful set of six pack abs.  You have to use a comprehensive approach that addresses nutrition (diet), water intake, supplementation, exercises protocol, proper sleep rhythms, and the detoxification of your body.  If you do all of these things you will acquire a six pack of abs and a nice set of obliques to frame around them.

Nutrition

It does not mater what your workout goal is, you will never obtain a set of defined abs if you do not eat properly.  I am not talking about just skipping the fast food crap.  I mean carbs, protein, and the right time to load up on each.  If you have extra weight to lose, you should be careful not to restrict your calories to much when working out. 

Just restrict starchy carbs and useless calories like all sugars. If you restrict calories too much you will lose muscle and water, not the fat cells you want to shed.  Eating a meal that contains complex carbohydrates like rice, pasta, bagels, fresh fruit, or baked potatoes
about 30-60 minutes before your workout will provide a more sustained energy level and the carbohydrates that you need to keep your blood sugar level up. Also consume organic food whenever possible.

What you eat after your workout is just as important as what your have before.  You are going to need the same types of carbohydrates, but you will need to add some protein for muscle repair and growth. I would suggest a recovery meal. The recovery meal serves two purposes: 1) It replaces lost carbs and influences the amount of cortisol (a hormone which reacts to stress) your body will release. 2) It loads up amino acids into your muscle to begin the re-building of muscle tissue. If you miss this window of opportunity you will not gain muscle and lose body fat as fast. If you want more information about recovery meals e-mail me at david@flattenyourabs.net or see my blog post at http://www.flattenyourabs.net/blog

NOTE: Cortisol – Increases blood pressure, blood sugar and reduces immune responses.

All Mighty Water

Hydration is an often overlooked aspect of all workout routines.  If you
do not consume enough water while working out or for that matter during your entire day you have wasted your time and may have caused damage to yourself.  Not enough water equals dehydration.  Drinking sugary/sports drinks, caffeinated beverages only dehydrate your body quicker.  You should try to drink 7 to 10 ounces of room temperature water every 20 minutes while working out.  Water helps to regulate your body temperature; deliver oxygen to your muscle tissues by keeping blood volume elevated. It also assists the kidneys in removing biological wastes, and enhances with fat burning and muscle growth. A good rule to follow is to drink ½ of your body weight in ounces per day.

Continue reading Six Pack Secrets to Chiseled Abdominals