Building Muscle on a Calorie Deficit

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Because the human body is designed to sacrifice muscle when losing weight as a survival mechanism, only a certain body type will permit the simultaneous growth of muscle and loss of overall mass. If you’re significantly overweight, your body may be able to support increased muscle mass even on a caloric deficit, provided it has less fat to maintain. If you’re relatively lean and/or muscular, however, it is much more difficult for your body to increase muscle mass while experiencing a caloric deficit.

While a caloric deficit implies that you’re eating less food overall, it is possible to increase your protein intake during a caloric deficit by adjusting your diet to include more protein-rich foods. To succeed in building muscle and losing weight simultaneously, consume 1.6 g of protein per kilogram of bodyweight daily. To meet this goal, you’ll likely have to rely heavily on protein sources, such as meat, fish, beans, eggs and tofu. You may also consider a powdered protein supplement.

To build muscle while losing weight, you’ll have to train with a high degree of intensity. Since the body’s natural inclination is to sacrifice muscle when losing weight, training is the only way to provide a stimulus that lets your body know that muscle is needed. To maximize this stimulus, focus of heavy, compound exercises, such as the bench press, shoulder press, bent-over row, squat and deadlift. For each exercise, perform three to four sets of eight to 12 repetitions for maximum muscular hypertrophy potential.

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Turmeric

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Turmeric (Curcuma longa), the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

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Good Fat vs Bad Fat

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Healthy Fats

Eating healthy fats, in moderation, during weight loss fulfills your dietary fat needs without increasing your chronic disease risks. Examples of heart-healthy fats include plant-based oils — such as olive, canola, walnut, soybean and flaxseed oils — nuts, seeds, nut butters, avocados and olives. Nuts and seeds are rich in heart-healthy fats as well as fiber and protein, which increase satiety more than carbs or fat, so they are an ideal choice when you’re trying to shed pounds.

Fats to Avoid

Bad fats are those that increase your chronic disease risk when consumed in excess. These include saturated animal fats — found in butter, lard, whole milk, ice cream, cream, cheese and high-fat meats like bacon. Plant-based fats that have been hydrogenated and contain trans fat — found in margarines, shortenings, fried foods and commercial baked goods — also increase your risk for heart disease, so avoid them when you’re trying to healthfully lose weight.

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Health Mentality

Moderating your emotional response to situations will become an invaluable skill in the times ahead. I prefer staying on the slightly positive side of neutral — not so flat as to be stone-faced, but not so giddy as to see through rose-colored glasses. Rather, good-natured, optimistic, and most of all sharp, balanced, aware, and lucid.

How can this be done in very challenging circumstances? Well, through a combination of faith and understanding. Faith is needed where knowledge fails, where you have done what you could and the rest is not in your hands. Then it’s better to invoke a feeling that that things will work out, than to worry unnecessarily. Understanding comes down to feeling security in knowing what you must do, that panicking will get you nowhere. An attitude of strategic optimism, that you will get through this and will play your moves smartly, that really helps. If you are confronted with anger or fear, ask yourself whether you can do something about the problem right now. If yes, then do it. If not, then let those emotions go and don’t worry since it’s out of your hands right now.

Catching yourself before you let loose with a blind emotional reaction will keep you from having to suppress that emotion, by nipping it in the bud. How? By noticing yourself reacting the moment that you do, instead of being entranced by the thing triggering your reaction. Notice yourself, notice how you the observer are actually calm and silent deep inside while the emotion is an external thing trying to latch itself onto you, trying to get you to align and identify with it. Ask yourself if this is really necessary. Then look for understanding, the meaning, the lesson, the way out of this situation you are in, and act logically and strategically.

If you build up a momentum of balanced optimism then when confronted with a negative emotional trigger you are less liable to lose control because you are already centered and stable. Therefore it may help to start your day with some thoughts of gratitude, hope, and wonderment. If you do this, you will also notice it affecting the probability of your experiences throughout the day, reducing incidences of aggravation and misfortune and increasing positive synchronicities. That is because consciousness subtly affects how the future flows into the present.

A harder task is aligning with the optimal flow of life. It can be accomplished by consulting your intuition, heart, and common sense when making decisions, by spotting genuine inner and outer resistance to going in the wrong direction.

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Why Drinking Milk Is Very Important For Your Health

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For centuries, milk has been thought of as an “ideal” food. For most people, milk and milk products are still an important source of nutrition. But to some ignorant people, they just don’t get it. Below are just 10 good reasons why…..

1. Calcium Can Keep You Trim: A study of adolescent girls showed those who consumed the most calcium were also the leanest. Researchers have found that calcium at the cellular level causes fat to be broken down in the cell and speeds up the rate at which calories are burned.

2. Decreases the risk of kidney stones: It’s a myth that high calcium intake causes kidney stones. Most kidney stones are composed of calcium oxalate. And oxalate is chiefly responsible for stone formation. But calcium, by binding with oxalate in the intestine, decreases its absorption. With less oxalate the risk of stone formation is decreased.

LOWER BLOOD PRESSURE

3. Lowers the risk of breast cancer: Conjugated linoleic acid (CLA) present in milk slows the development of mammary tumours in animals. Postmenopausal women with high levels of CLA in their blood and fatty tissue have a 70% lower chance of breast cancer.

4. Less risk of colon cancer: Increased consumption of milk products has been shown to decrease the risk of colon cancer in both sexes by 40%. A huge benefit since colon malignancy is a major cause of death.

5. Fights hypertension: A study titled Dietary Approaches to Stop Hypertension (DASH), showed that people consuming a diet rich in fruits and vegetables have lower blood pressures. Add three servings of milk products and the blood pressure lowering effect is doubled. This results in fewer heart attacks and strokes. The DASH diet also lowers homocysteine levels, a risk factor in heart disease, the nation’s number one killer.

6. Fights Insulin Resistance Syndrome (IRS): People who are obese and have hypertension, decreased amounts of good cholesterol (HDL), impaired glucose metabolism and high blood triglyceride have what doctors call IRS. This combination of problems now affects 25% of the population and interferes with the body’s ability to control blood sugar. The end result is often diabetes which affects 5% of the population. Those who consumed a low level of milk products tripled their risk of developing IRS.

7. A natural treatment for the Premenstrual Syndrome (PMS): Studies show that women with PMS appear to have abnormalities in calcium metabolism. And that women taking 1,000 to 1,300 milligrams of calcium rich foods such as milk experience significant improvements in mood, behaviour, pain and bloating during the menstrual cycle.

8. Lowers the chance of developing ovarian malignancy: In a study of 588 women with ovarian cancer, those with the highest intake of milk and dairy calcium halved their risk of ovarian cancer. But calcium supplements and non-dairy food sources of calcium did not provide this protection.

9. Helps to keep teeth for a lifetime: Children are taught that calcium in milk helps to build strong teeth. But few know that milk protein and cheese fight the formation of dental plaque and help to coat the teeth. This decreases the amount of fermentable carbohydrate in the mouth and the risk of dental caries.

10. The prime way to stay out of a wheelchair: Too many people still haven’t heard the message that milk and dairy products are the prime way to combat brittle bones. It’s a tragedy that young people are drinking huge amounts of soft drinks loaded with sugar when they should be drinking milk. Consuming three glasses of milk daily builds strong bones early in life. Later, as we age we lose bone, so having powerful bones in youth is the best insurance policy to stay on your feet rather than in a wheelchair.

*Note
One point of common interest in nearly all the reasons to drink milk is that calcium pills don’t have the same good effects as the calcium and other nutrients found naturally in milk.

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