Junk Food Linked To Weight Gain In Schools? Apparently Not

Despite a tripling of obesity rates in US schools over the last forty years, and an increase in junk foods, candy and sugary drinks availability in schools, a new study claims to demonstrate that the two are not linked - put simply, the study researchers say that junk food at school does not appear to be associated with higher obesity and overweight rates. The study has been published in Sociology in Education, and was authored by Jennifer Van Hook, a Professor of Sociology and Demography, and doctoral student Claire Altman.



Prof. Hook said:

"We were really surprised by that result and, in fact, we held back from publishing our study for roughly two years because we kept looking for a connection that just wasn't there."

Prof. Hook and Claire E. Altman gathered data from the Early Childhood Longitudinal Study, Kindergarten Class of 1998-1999. The large study tracked the children all the way up to eighth grade. The researchers focused on a sample of 19,450 kids during the years 2003-2004 (fifth graders) and 2006-2007 (eighth graders).

Junk food was available in 86.3% of the eighth graders' schools and 59.2% of the fifth graders'.

Even though the percentage rise in junk food availability and accessibility from fifth to eighth grade was significant, the obesity/overweight rates in the two age groups remained pretty much the same. In fact, (obesity/overweight) rates dropped as the children got older - from 39.1% in fifth graders to 35.4% in eighth graders.

Van Hook said:

"There has been a great deal of focus in the media on how schools make a lot of money from the sale of junk food to students, and on how schools have the ability to help reduce childhood obesity. In that light, we expected to find a definitive connection between the sale of junk food in middle schools and weight gain among children between fifth and eighth grades.

But, our study suggests that - when it comes to weight issues - we need to be looking far beyond schools and, more specifically, junk food sales in schools, to make a difference."

The authors believe that authorities need to focus on the home and family environments, plus other broader non-school environments, if they want to tackle childhood obesity effectively.

Van Hook explained:

"Schools only represent a small portion of children's food environment. They can get food at home, they can get food in their neighborhoods, and they can go across the street from the school to buy food. Additionally, kids are actually very busy at school.

When they're not in class, they have to get from one class to another and they have certain fixed times when they can eat. So, there really isn't a lot of opportunity for children to eat while they're in school, or at least eat endlessly, compared to when they're at home. As a result, whether or not junk food is available to them at school may not have much bearing on how much junk food they eat."

According to the findings in this study, combating childhood obesity/overweight is most effective when younger children are targeted.

The authors wrote:

"There has been a lot of research showing that many children develop eating habits and tastes for certain types of foods when they are of preschool age, and that those habits and tastes may stay with them for their whole lives," Van Hook said. "So, their middle school environments might not matter a lot."

Source: http://www.medicalnewstoday.com

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Leg Pain Can Mean Heart Danger, Expert Says

David Dow thought he was having back problems, and that his legs were hurting as a result. As it turns out, that pain may have saved his life.

An otherwise healthy 57-year-old, he figured he just needed to learn some back-strengthening exercises, so he found a personal trainer to help him. But despite the workouts, his leg pain got worse making it hard for him even to walk from the car to the grocery store entrance. He and the trainer suspected something else was wrong and he sought the advice of his doctor.

Soon his doctor's tests revealed the true cause: blockages in the blood vessels of his legs. In fact, the arteries going to his lower extremities were nearly 100 percent blocked. The cause? Years of heavy smoking and high-fat meals, and other factors had caused cholesterol, scar tissue and blood clots to build up inside his blood vessels.

Most people think this kind of clogged artery disease, or arteriosclerosis, only happens in the heart. But as Dow's case shows, it can happen throughout the body. When it does, it's called peripheral arterial disease, or PAD.

And in some people, PAD causes leg pain that acts as an 'early warning' that someone is at high risk for a heart attack or a stroke, says a University of Michigan Cardiovascular Center expert.

"This is the hallmark of a disease that's all over," says James Stanley, M.D., a director of the U-M CVC and the vascular surgeon who operated on Dow. "It's like gray hair you don't just get it on one side of your head. So if you've got this kind of blockage in your leg, you're going to have it other places."

In fact, nearly a quarter of people who have leg pain due to PAD will be dead in five years, mostly due to heart attacks and other heart problems, Stanley says. For people like Dow, whose leg pain kept them from walking even short distances, the odds are even worse: as many as half will die by five years.

Fortunately, Dow got diagnosed and treated before that happened to him. Stanley performed a bypass operation to open his blocked leg arteries, similar to the bypasses that heart patients have. A recent checkup showed he's doing well.

"For sure, it's a wake-up call," says Dow, who has quit smoking and changed his eating habits. "You know that old saying, 'Where there's smoke, there's fire'? I'm sure that I not only have the vascular issues in my lower extremities, but I'm sure I have them in other parts of my body."

Dow isn't alone, says Stanley, who has operated on thousands of patients with severe PAD in his decades as a professor of vascular surgery at the U-M Medical School. Nearly 30 million people in the United States have some form of PAD, though the vast majority are "silent" cases that don't cause symptoms. Among people over age 70, nearly one person in five has PAD.
Who's most at risk for PAD? People over 50, smokers, people with diabetes, people with high blood pressure, people with high cholesterol, and people who are overweight or obese, Stanley explains. In other words, it's the same group of individuals who have a high risk of heart attack and stroke.

So, the advice for preventing PAD, or stopping it before it gets serious, is largely the same as the advice for preventing a heart attack or stroke: Quit smoking, eat healthier, get more exercise, control your blood sugar if you have diabetes, lose weight, and get your blood pressure and cholesterol levels checked. And ask your doctor if you should take a daily aspirin to prevent clots, or drugs to reduce your blood pressure and cholesterol.

Even though PAD makes people's legs hurt or feel tired when they walk or exercise a symptom that doctors call '"claudication" which feels like a "Charlie horse" type cramp one of the best things to do is to walk more, says Stanley.

"The more a patient walks, the more likely it is that they will develop little 'detour' blood vessels, called 'collateral' vessels, around the obstruction," he explains. The large majority of people can develop these vessels that will ease the pain.

But in some people, PAD has already gotten bad enough to cause pain or numbness even when the person is sleeping something called "rest pain." Stanley says this pain often awakens patients from sleep. It most often occurs in the ball of the feet and may feel like someone has wrapped a bandage around the foot. This level of symptoms is ominous, he says, because it indicates a more severe blockage without adequate collateral vessels.

Another sign of severe PAD is the development of painful sores, or ulcers, on the feet and toes. These occur because the blood flow to the lower leg isn't enough to feed the tissue, and it begins to break down. People with diabetes, whose bodies have an especially hard time healing such ulcers, are most at risk. Left untreated, skin ulcers can get worse and even turn into gangrene often leading to amputation.

The vast majority of PAD cases are nowhere near this serious. But people who don't get help for symptoms when they first start may find their problem becoming much worse over time.

So, Stanley recommends that anyone who has discomfort in their leg or legs, especially new pain that lasts more than a week, should talk to a doctor. She or he might perform a Doppler examination a painless, non-invasive ultrasound test that detects blood pressure in the extremity.

The Doppler test can tell whether someone has PAD and how bad the blockage might be. Depending on the result, the doctor might recommend an MRA (magnetic resonance arteriogram) of the leg, or a conventional arteriogram that involves injecting dye into the leg arteries through a device called a catheter.

If a severe blockage is found, like in Dow's case, there are several options. Two are similar to those for heart patients: a minimally invasive procedure like an angioplasty that opens blockages with a tiny balloon, or bypass surgery to place a new graft to carry blood into the blocked area.

There are also promising new options on the horizon, to help the body grow new blood vessels in the blocked area. The U-M CVC the first place in the world where patients with severe PAD can volunteer for an experimental new gene-therapy treatment called MultiGeneAngio.

The MultiGeneAngio trial takes cells from a vein in the patient's arm, adds in new genes that encourage the growth of blood vessels, and then injects the cells into the blocked artery using a minimally invasive technique. Right now, it's still being tested for safety and to find the right dose of cells, says Michael Grossman, M.D., the U-M interventional cardiologist who is leading the study at U-M. But if the study proves successful it may one day become a new treatment option for patients.

Until that day, the best weapon against PAD is better knowledge of the fact that pain in the legs is more than an inconvenience. "If one has PAD there are two issues," says Stanley. "What happens to your leg, and what happens to your life."

Facts about peripheral arterial disease or PAD:

•   Peripheral arterial disease, or PAD, is sometimes called peripheral vascular disease. Both names describe the blocking of blood vessels in the peripheral parts of the body, away from the heart.
•  The blockages are caused by the buildup of cholesterol, scar tissue and blood clots within the blood vessel - the same thing that happens in the blood vessels that feed the heart.
•  PAD interferes with the flow of blood to the legs and feet, which can cause pain or numbness in the legs. When the pain occurs while a person is walking or exercising, it's called claudication. When it occurs as a person is sleeping, it's called rest pain.
•  Similar blockages in the heart or brain may cause a heart attack or stroke.
•  People with PAD, especially PAD that causes pain, have a much higher than normal risk of having a heart attack or stroke. PAD is considered a warning sign for more serious, life-threatening problems.
•  PAD is more likely to develop in people who have an inherited (genetic) tendency to develop blocked arteries, and in people over age 50. It's also much more common in people who smoke, people who have have diabetes, high levels of blood fat (for example, cholesterol) and high blood pressure, and in people who are overweight. African-Americans appear to have a higher risk than other groups.
•  PAD can be diagnosed using an ultrasound test.
•  People who have PAD should quit smoking if they haven't already done so.
•  PAD can be treated using exercise, dietary changes, good blood-sugar control, and medications to reduce blood pressure and cholesterol. Severe cases are treated with minimally invasive procedures or surgery.

Source:  http://www.medicalnewstoday.com

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23 Ways to Get More Out of Your Workout Routine

Exercise isn’t an exact science — think different strokes for different folks. But one fact rings true: Something is better than nothing. A healthy exercise habit should blend fun and fitness, effort with results. That’s where these 23 tips come in. Instead of dreading the gym, learn to streamline the process using these healthy exercise habits to get more out a workout than ever before.

Finding Fitness — Your Action Plan

1. Commit. Yoda said it best: “Do or do not, there is no try.” Don’t straddle the line between wanting to get fit and actually doing something about it. Take the first step towards healthier habits and commit to a 30-day fitness challenge. Go for a walk or run on Monday, Wednesday, and Friday. Then, perform a circuit of at least five bodyweight exercises on Tuesday and Thursday. Keep it up for a month to make the exercise habit really stick.

2. Make a plan. Without a good game plan, a trip to the gym can quickly become a complete waste of time.  To avoid wandering aimlessly from one piece of equipment to the next, map out your workouts ahead of time and set clear training goals. When workouts have a purpose, we’re more able to balance sweating with socializing (yes, it’s OK to laugh a little — in fact, we encourage it!).

3. Stay on schedule. Habits don’t just happen, they’re formed. Figure out when there’s time for exercise — first thing in the morning, at lunch, or after work. But, don’t stress; there is no right time to work out. Consistency is the real game-changer. Prioritize exercise, and form a healthy habit by sticking to the schedule every day.

4. Track your progress. Performing the same exact workout day after day will likely lead to a training plateau — the place where progress comes to a screeching halt. One way to avoid potential roadblocks is by keeping a workout journal (pretty much a dear diary for grown-ups). But instead of juicy gossip, record the exercises, sets, reps and the amount of weight used during each training session. Then, use these notes to create new workouts that are more challenging than previous sessions.

5. Ask for help. Don’t risk injuries by playing follow-the-leader with the biggest guy in the gym. Learn the dos and don’ts from the get-go. Talk to a trainer, get a fitness assessment, or consider investing a few training sessions to learn the ropes. Coaches have been shown to boost motivation, performance, and adherence to training routines.

6. Warm up. A proper warm-up should be part of every workout. But don’t waste time and energy with outdated warm-up routines — side bends and toe touches went out with headbands and short-shorts. Whether or not you’re still sweating to the oldies, stick to warm-ups that match the workout at hand. When in doubt, a dynamic warm-up to get a sweat going and prime the body for the real work that lies ahead.

7. Use perfect form. Who wants to keep making the same misstep when you can master the perfect form from day one? For a fundamental movement like the squat, be sure to stand tall with the chest up, shoulders back and down, and the core engaged. And below the belt, keep a soft bend in the knees while shifting your weight into the heels. Keeping up good form all workout-long is the best way to protect against injury and make workouts more effective to boot.

8. Partner up. Everyone needs a little alone time. But flying solo at the gym is like bar hopping with no wingman — a lot of work and nothing to show for it. To get better results and enjoyment out of a workout, enlist the help of a training partner . With a trusty workout buddy in tow there will never be a need to ask a random for a spot — unless you’re also asking for their number.

9. Show and tell. At some point willpower can run out and send those healthy intentions off the rails. Don’t go it alone. Call in the reinforcements to boost motivation and encourage accountability. Try opening up to family and friends about your setbacks and successes. Or, consider starting a blog to get others involved in your get-fit journey. The more people enlisted in the support of the goal, the less likely you are to fail.

10. Compete. When workouts are a competition, winning means losing — weight that is. Whether it’s going head-to-head against an opponent or against our own personal best, research suggests we perform better when we compete. Go all out against the clock, perform as many push-ups as possible, or try to set a new one-rep max. Even if we set our sights too high, it never hurts to have a bigger goal in mind.

11. Do you. Keep in mind, when it comes to exercise, pursuing perfection can be a slippery slope. Sure, it would be nice to have a six-pack or the perfect backside, but it’s better to aim for fit, not flawless. Be wary of fitness products that seem too good to be true. Put your trust in science instead — regular exercise, not the Shake Weight, promote health and happiness.

12. Mobilize. Believe it or not, there’s more to that smartphone than Angry Birds. Use your mobile device to connect with a social network of like-minded fitness friends. Fitness-focused apps like Fitocracy and Gain Fitness are also great communities helping people to stay motivated, move more, and eat well with a little help from their (virtual) friends.

13. Be free. Think of exercise machines as the training wheels of strength workouts, and free weights (like dumbbells, kettlebells and barbells) as the real-deal tools for a lean, strong physique. Though strength routines will very depending on personal goals, when in doubt, look to compound movements, and lifting more weight for few reps to shed more fat and build more muscle.

14. Multitask your movements. Total-body compound movements like the squat or deadlift utilize multiple muscle groups, joints, and energy systems. The result: A serious boost to heart rate and metabolism in a short amount of time.

15. Don’t multitask your time. It might be tempting to fire off emails in between sets, but a trip to the gym should include more work than rest. Try upping the intensity by using a stopwatch to monitor rest between sets. For those with fitness and fat loss goals, keep breaks under 60 seconds and cap workouts at 45 minutes (full steam ahead!).

16. Try new things. Don’t feel bad ditching the treadmill — there’s a whole world of fitness out there waiting to be discovered. Try something new like swinging a kettlebell or busting a move at Zumba class. Learning new skills with new people in a new environment can go a long way towards making this exercise habit stick.

17. Run faster. Cardio-loving distance runners may prioritize pacing and mileage, but for those of us who are not so high on running (despite the runner’s high) consider sprinting as your new holy grail. Sprinting all-out for 10 sets of 30-60 seconds can torch more fat in less time than a long run. Add some intensity and variety to workouts by performing shuttle runs, hill sprints, or 100-meter repeats with short recovery periods in between.

18. Walk it out. No need for speed? Walking works, too. As a matter of fact, the more steps we take the healthier we are likely to be. So whether it’s a workout or part of an active lifestyle, walking may just be the easiest way to get fit.

19. Skip the gym. Yeah, we said it. But don’t get the wrong idea — we’re talking taking fitness outside the box. Fit a workout in anywhere, anytime. No equipment? No problem. Try bodyweight exercises, take a yoga class, or go for a run. Or, create a home gym with a set of dumbbells, a kettlebell, a resistance band, and a jump rope.

20. Just do it. Those who think they can and those who think they can’t are both right. Use visualization, a positive affirmation, or winning mantra to boost motivation and get the most out of those workouts.

21. Make combos. No, not the delectable pizza-flavored pretzels. Combo, as in combining strength and cardio exercise into circuit-based workouts. To get strong and lean, perform an up-tempo workout by alternating between a strength move, like dumbbell curl and press, with a cardio move like burpees. Link up to eight exercises and perform each without rest before moving on to the next.

22. Rest. Regular exercise is a healthy habit. But with respect to exercise, too much of a good thing is called overtraining (or the point of diminishing returns where the body, immune system, and progress break down). Avoid a disaster by adhering to this equation: Results = Work + Recovery. Stretching, swimming, or yoga can all be part of an active recovery protocol. And never underestimate the importance of sleep!

23. Celebrate progress. Forming a new habit is challenging, so set manageable goals and take small, actionable steps towards those healthy workout habits. Remember, change doesn’t happen overnight. So when you run your first 5K celebrate with a healthier homemade treat. Or, take a break from all this healthy habits business and allow yourself an epic cheat day. It’s actually good for you — once in a while.

Article source: http://greatist.com/fitness/healthy-workout-habits

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20 Reasons to Start Strength Training

Want a life with less stress, better sleep, a toned body, and an extra dose of optimism? Then don’t live another day without strength training! The benefits of routinely pumping iron can go above and beyond getting buff n’ tough.

The Pick-Me-Ups — Your Action Plan

1. Rev metabolism. After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may even help shed a few pesky pounds more effectively than cardio alone.

2. Tone up. Whether the goal is bulking up or leaning out, there’s a lifting regimen that will deliver optimal results. Remember that muscle mass also declines as we age, and while weight training can be effective for virtually all ages, consider picking up those dumbbells in your body’s prime.

3. Bulletproof the body. Lifting weights is key to staying injury-free. A little weighted action works out the tendons and ligaments that support our muscles— making sports and other daily movin’ and groovin’ worry-free!

4. Fight the blues. Need a new happy pill? Research suggests resistance training can release happiness-helping endorphins and help keep anxiety at bay.

5. Get better in bed. An all-around stronger bod can boost the stamina needed to keep on keepin’ on. (Panting isn’t always sexy. Just sayin’.)

6. Beat out boredom. Muscles need time to recover, so switching up that strength training routine is a must. Give the legs some love on one day, and follow with upper-body action the next. Working out will never get repetitive!  

7. Boost self-esteem. Exercise the ego: Lifting can help improve a person’s body image. Plus, it feels great to track progress and see gains in weight and reps.

8. Up that I.Q. Hitting the books isn’t the only way to pass that exam— strength training can also sharpen the mind (no pencil sharpener necessary).

9. Strengthen bones. Grab some weights to avoid getting stuck in a sling. Those bones will toughen up, which will lower the risk for fractures[5]. After all, not everyone’s up for chugging three glasses of milk a day.

10. Lose the limitations. Drop down and give me 20— anywhere. Resistance training doesn’t require a gym membership, let alone a set of dumbbells or fancy machines. There are plenty of ways to strength train right at home with little to no equipment.

11. Perk up that ‘tude. Unhappy at work? Studies show lifting can have psychological benefits, including feeling more positive at the office[6]. No need to call in “sick” ever again!

12. Increase flexibility. There are other ways to get limber besides yoga (although we do love a little downward dog). Over time, resistance training can help improve flexibility; ladies, lifting every other day for eight weeks is all it takes.

13. Cut down cancer risk. One study found strength training three times a week for six months led to reduced oxidative stress, which can lessen our cancer risk. So get lifting and fuel up withantioxidants to double-team disease.

14. Amp up productivity. Losing focus at work? Squeezing in some desk-side reps can help make deadlines a breeze while fine-tuning those time management skills.

15. Protect the heart. A healthy diet isn’t the only path to a happy heart. Lifting also hascardiovascular powers that could help protect us from heart disease.

16. Catch those zzz’s with ease. There are many well-known remedies to help us fall asleep— like sipping herbal tea and taking a hot shower. And while exercise in general has been shown to help make snoozing a breeze, studies suggest weight lifting in particular can lead to a better night’s sleep.

17. Build trust. We often need spotters, especially at the bench press (a bar to the face or neck is never good). Naturally, relying on others for our own safety in the gym can instill trust in a kick-butt kind of way.

18. Jump-start power. Eager to improve performance in the gym and on the track? An extra dose of dumbbells can really work fast-twitch muscles, the speedy muscle fibers responsible forgenerating power.

19. Sneak in some cardio. Hate the dreadmill? A fast-paced resistance workout can keep theheart rate up and can even count as cardio (provided those sets move along at a quick enough clip).

20. See results… fast. Need one final incentive to hit the weights? Strength training can offer speedy results. It takes two to three weekly sessions (for less than a month!) to see muscles shape up. Can’t bench press 200 lbs? Not to worry: Lifting lighter weights can also be effective at building muscle, as long as those lifts are tough enough to cause muscle fatigue.

Time for you to weigh in! What are your favorite strength training exercises? And which ones do you dread the most?

Article source:http://greatist.com/fitness/20-reasons-to-start-strength-training

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How Many Calories Do You Need for Fat Loss

To maintain energy and a stable weight, the number of calories you eat must equal the number of calories you expend. The number of calories you expend depends on your Basal Metabolic Rate(BMR) and your activity level. Your BMR is affected by multiple factors such as: genetics, age, sex, and height (things you can’t change), and body composition (muscle and fat) and activity level (things you can change).

However if you wish to lose weight then you need to expend more calories than consumed.

The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your “maintenance level”. Knowing your maintenance level will give you a starting reference point from which to begin your diet.

There are many different formulas you can use to determine your caloric maintenance level by taking into account the factors of age, sex, height, weight, lean body mass, and activity level. Any formula that takes into account your lean body mass (LBM) will give you the most accurate determination of your energy expenditure, but even without LBM you can still get a reasonably close estimate. A fast and easy method to determine calorie needs is based on total bodyweight and activity level.

Quick Method
 

Body weight (in lb) X 11-13

Multiply by:

11 for Low Activity ( Training 2 to 3 Days Per Week )

12 for Moderate Activity ( Training 4 to 5 Days Per Week )

13 for High Activity ( Training 6 to 7 Day Per Week )

Example

184 lbs ( My Weight ) x 13 ( High Activity ) = 2392 cals per day

This will give you your calorie range.  This is a starting point and is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method and you should only use this as a guide.

Once you have this value, structure your meals accordingly with regards to your proteins, carbohydrates and fats (Macronutrients) depending on your goals. Remember also to taper your calories as your day progresses as less energy is required later in the day.  Keep a very accurate food log for each day as well as this is what you will fall back on after a few weeks to make sure you continue to get results or if you are not getting the kind of results you have been looking for and need to make some adjustments.

Now after one to two weeks weigh yourself or take your fat % again.  You would like to be 1-2 ( 2 to 4 lbs. ) kilograms or percent lower than your first measurement.  If you have not changed at all decrease your calories by 200.  If after another week no change has occurred follow the same process again by reducing your calories by another 200.

If this still has not provided you with the kind of result you are looking for ( And be realistic about things )rather increase your activity in the form of cardio and weight training exercises.

Try not to ever go below 1200 calories per day.

A few final points. First of all, try not to decrease your calories and increase your exercise at the same time.  It will make it difficult to determine exactly which aspect of the modifications you made is working for you as well as making you feel drained and weak, not the kind of lifestyle you are looking for!

And then lastly. The reason we say to try the total calories you just calculated for a few weeks before you start to subtract 200 cals is because most people are already over eating. So by starting to eat the amount of calories from the calculation above, 90% of you will already be eating 300 to 600 calories less than what you are doing now. So first try that and if you are not losing weight then only do you start bringing your total calories down by another 200 for a few weeks and following the other rules mentioned above.

Article Source: http://www.sixpackfactory.com/how-many-calories-for-fat-loss

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The Home Muscle Building Textbook

If you think you need to get to a gym in order to build a decent amount of muscle on your frame... you're mistaken! The following is a textbook guide to muscle building at home:

#1 - Train for Hypertrophy

If your goal is to build muscle, then you should be training to build muscle. So many people get side tracked with flashy workout programs and end up focusing on building strength only, or performing intense cardio workouts that will never help them build any muscle mass.

The ideal repetition range for pure hypertrophy is 8 - 12 repetitions. This means that you must choose a challenging weight. Perform 3-4 sets of the movement. If you feel your last 12-rep set was too easy, then it's time to increase the weight in your next workout.

#2 - Train to Muscular Failure

If there is no reason for your body to grow, it will not grow. Changes are made when their is a necessity for change. You must force your body to grow. This is why you must push your body to muscular failure. The maximum recruitment of muscle fibers comes in at the last, hard repetition.

Remember, you do NOT have to hit muscular failure on all your sets. If you are performing 4 sets, then you should hit failure, or close to failure, on your last set. Many people think this means to keep performing repetitions until you can go no further. This is not what it means. If you were able to perform 20 repetitions on your last set, then the weight you used was not challenging enough.

#3 - Keep your Workouts Short

Catabolic hormones are released into the body at the 45 minute mark. These hormones eat away at your hard earned muscle. The best thing to do is to keep your workouts under 45 minutes. Don't think you need to spend 2 hours in the gym per day in order to see maximal muscle growth.

In addition, when you're pushing your body to failure for hypertrophy, you're going to be tired in about 20 minutes. My ideal muscle building routine should only last 20 minutes. This is doable if you're using challenging weights in the proper repetition range.

#4 - Use Compound and Isolation Exercises

Compound exercises are crucial when it comes to muscle building. You should build your workouts around the basics - bench, squat, deadlift, row, and press. However, you should also include isolation exercises. Bicep curls and tricep extensions serve as complementary movements to your big lifts.

#5 - Eat Enough Protein

Use the following formula to determine how much protein you need daily:

Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement

Remember, this is in kilograms. In addition, we're measuring lean mass. So, if you're 170 lbs at 10% bodyfat, your lean mass is 153lbs, or 69.5 kg. Your daily protein requirement therefore is 191-192 grams.

This level of protein intake may seem daunting, but it really is not that difficult once you start looking into just how much protein is in foods. A really quick way to boost your protein intake is to consume 3-5 small, high protein snacks such as cottage cheese, beef jerky, mixed nuts, or pumpkin seeds per day.

Article Source: http://EzineArticles.com/7474996

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Tips On Body Building - Want Tips On Having More Energy?

It may be true that thousands of articles have already been written with good ideas on how to weight lift. Many of these can also be misleading and are pointing to things that will convince you to buy something. Here, we are going to summarize only the essentials of making your efforts successful.

Strain in Style

First off, you must dress appropriately. This is not for the purpose of looking extravagant but for avoiding injuries and for helping your movements become more fluid and flexible. You must wear comfortable garments so as you progress in your routine, your clothes will not get in the way of your sweat, fatigue, and requirements for movement.

The acceptable types of clothing when weightlifting are sweatpants, leggings, shorts, jogging pants, boxer shirts, tank tops, and sports bras. It is also equally important that you wear rubber shoes so you can maximize feet movements, especially if you are running on a treadmill for your cardio workout.

Eat Right

The second on our tips on body building is to choose the right kind of food. Any trainer, athlete, and successful weightlifter will tell you that you are what you eat. You should never neglect proper nutrition because if you do, you will waste all of your efforts and will not see the fruits of your labor.

To do this right, follow the hierarchy of the food group pyramid by eating more foods found at the bottom and eat less of the foods found on top. Below is the hierarchy of the food groups.

• Meat, poultry, dry beans, nuts, eggs, and fish
• Milk, yogurt, cheese
• Fruit
• Vegetables
• Bread, Cereal, Pasta

In addition to this, make sure you get adequate intake of the following nutrients: Carbohydrates, proteins, good fats, vitamins, and minerals.

Do Not Take Supplements

The last of our secrets on weightlifting is to completely avoid supplements because these things can do more harm than good. There is a craze about creatine and this can be a bad step if you are rushing to build your body. Creatine is a substance that has nitrogen that is also naturally found in our body, specifically the pancreas, the liver, and the kidneys.

Creatine gives our body the right energy to move in cases where the body needs more energy than usual, like in emergency situations or when you are working out. Taking supplements is faking your abilities. If you are going to body build, make sure you do it the natural way.

I have prepared very powerful body building techniques below, enjoy.

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