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Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.

5 Minute Home Dumbbell Workout for Woman


For this workout, we’re focusing on each muscle group individually. Usually, a 5-minute workout would be best with compound exercises; compound exercises involve working multiple muscle groups at once. Here, we’re focusing on specific muscle groups because we want to isolate, strengthen, and build more muscle. The more muscle you gain, the more fat you’ll be able to burn. Burning fat and building muscle all help tone, strengthen and sculpt your body. Feel accomplished, get motivated, get the fitness buzz going and commit to making a newer you!

Equipment Needed: Interval Timer (Interval Timer is a free app download), 1 set heavy weights(20-25), set of medium weights(12-15), flat bench

1. Seated Wide Bicep Curls – 1 minute 


Seated Wide Bicep Curls


2. Dumbbell Row – 30 seconds 


Dumbbell Row


3. Seated Shoulder Press – 30 seconds


Seated Shoulder Press

4. Weighted Jackknife – 1 minute 


Weighted Jackknife

 

5. Dumbbell Squats – 30 seconds


Dumbbell Squats


6. Straight-Legged Deadlift – 30 seconds


Straight-Legged Deadlifts

7. Bench Press – 30 seconds

Bench Press



RELATED: 4 Best Love Handles Exercises

Dumbbells are universal pieces of exercise equipment which can be used to achieve a full body workout from home. With a little bit of planning and research, you can create a home dumbbell workout that will effectively tone and trim targeted spots on your body.

5 Minute Home Dumbbell Workout for Woman

Peanut butter is a very healthy food. Especially when dieting and also for workouts. We are all in a rush with work and families while still trying to fit in exercise that many of us resort to energy and protein bars on a daily basis. Problem is these energy bars are loaded with sugars (even the healthier cane type).

Peanut-Butter-Ground-Flax-Seeds-Energy-Bites-Recipe


Enter peanut butter; this versatile food will fit in with so many healthy endeavors. It's a great snack with apples, or spread on crackers and especially yummy in a peanut butter workout smoothie with added protein powder for recovery.

Did you know that peanuts are not a nut but a member of the legume family which is related to peas, lentils, chickpeas and other beans? Because of this they have many necessary and healthy nutrients like folate which is essential for the structure of our DNA and RNA at the cellular level and is important for our body tissues like bone marrow and the intestinal tract. Folate is also necessary to help the body synthesis and breakdown amino acids. Without folate or folic acid, your body's nervous system and brain function would be affected in negative ways.

Peanut butter also contains vitamin E, an antioxidant, involved in immune function and also aids the heart along with resveratrol. Other nutrients in peanut butter are the mineral zinc, used by your body for repair and the immune system, niacin, protein and manganese. According to the American Peanut Council, "the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease." This great little bean also contains thiamine (vitamin B1), B6, riboflavin (B2), iron and calcium.

RELATED: What You Should Eat After Your Workout - Post Workout Nutrition

Peanuts are also a contender with fruit as a source of antioxidants because they contain oleic acid, the same fat in olive oil. The research done on peanuts was found to be as loaded with antioxidants as strawberries and blackberries. They also contain more antioxidants than apples and carrots! This I'm sure will be a surprise to many people as it was to me.

Yes peanut butter does contain fat but 80 percent is good fat which can help you lower LDL cholesterol (the lousy cholesterol). Fat none-the-less is a critical nutrient needed for brain function and for moving fat soluble vitamins where your body needs them like the skin.

Peanut Butter Ground Flax Seeds Energy Bites Recipe


Peanut Butter Energy Bites Recipe


Ingredients

  • 1 cup old fashioned rolled oats
  • ⅔ cup creamy peanut butter
  • ½ cup ground flax seeds
  • 1/4 cup chocolate chips
  • 1 teaspoon vanilla
  • 2 tablespoons honey

Instructions

  1. Place all ingredients in a large bowl and stir together well to combine.
  2. Place bowl of "dough" in the fridge for 30 minutes to an hour so it can set up.
  3. Bring dough out of the fridge and roll into balls about 1 Tablespoon in size.
  4. Store in a covered container in the fridge.

Peanut Butter Ground Flax Seeds Energy Bites Recipe

There are certain stereotypes that surround weight training programs designed to burn fat and the bulk of these stereotypes center on...bulk! That is, people assume that all forms of weight lifting involve packing on massive amounts of muscle so as to assume the dimensions of a competitive bodybuilder.

Lose Weight Faster By Weight Training


While it is true that there are a number of weight lifting programs that aid in packing on significant muscle mass, there are a multitude of weight loss programs that serve completely different purposes.

These purposes include enhancing strength, rehabilitating injuries and, of course, fat loss. It is those fat loss weight training programs that we will center our attention.

Here's how weight training fits into the equation when trying to keep the pounds off.


Circuit Training Exercises For Beginners
Circuit training combines aerobics and resistance training in a manner that is designed to be easy to follow and provide a great workout.

An individual exercise "circuit" is a completion of all designated exercises in a program; the concept being that when one individual circuit is completed, you start at the first exercise again for another circuit. Often, the time between exercises in circuit training is short, and rapid movements to the next exercise are often incorporated.

You may be familiar with doing a certain number of reps at a number of different machines, but dynamic weight training, where every angle of the muscle is strengthened, and you learn to weight train with active movement, can improve your strength, and maximize your weight loss in the process.

What You Need

This circuit program is designed around four pieces of exercise equipment.

  • A treadmill
  • Two dumbbells
  • A mini-trampoline or rebounder
  • An exercise mat or suitable floor space
  • You can substitute a stationary bike for the treadmill or the mini trampoline if they are not available or convenient in your gym or home exercise area.

If you're not familiar with rebounders or mini-trampolines, these small trampolines are an excellent way of getting higher-intensity exercise without excessive impact on the knees -- a problem for some people who are trying to lose weight. Since they are low to the ground, they are quite safe when you get used to them.

Check the load capacity and make sure it's not a children's rebounder. Most gyms will have one. You might need to organize the equipment in two separate areas of the gym. If so, move quickly between sections.

Circuit Program Exercises

Warmup: Warmup with some gentle dynamic stretching and treadmill work for 5 to 10 minutes to get the blood flowing.

Treadmill fast walk: Walk on the treadmill for 5 minutes at a fast pace. This should be at a pace at which you have to stride out strongly with arms swinging for pace and balance. You should be able to talk but you may puff a little.

Dumbbell Squat Press: After the treadmill, move immediately into the dumbbell squat presses. You start with a dumbbell held on each shoulder, you dip at the knees, but no more than thighs parallel to the ground, then you push the dumbbells high overhead. Do 2 sets of 10 repetitions with 30 seconds of rest in between.

Mini-trampoline: Next, go to the mini-trampoline. You should be familiar with this piece of equipment before starting the circuit. Start a light bounce with two feet on the trampoline for a few minutes until you have recovered from the dumbbell exercises. Now, start to jog as you would jog down the street. It takes a little more balance than the two-feet bounce but you will quickly get the idea of it. Increase your jogging pace to "fast" for 60 seconds. This means you are simulating running fast for one minute, yet only up and down on the trampoline. You need to practice this a little. Your knees will need to rise higher than when you run with forward motion. This need not be at top pace but it needs to be at a pace at which you are working quite hard for one minute -- and at a pace at which you cannot talk easily. Stop, bounce for two minutes, then repeat a second time 60 seconds at a fast pace.

Dumbbell Lunges: Move immediately to the dumbbell station. Hold dumbbells at the side and lunge forward, one leg forward and back, then the other. Try to keep the knees from extending too far behind the point of the toes. Do 2 sets of 10 repetitions (of each leg) with 30 seconds rest.
Crunches: Do two sets of 12 crunches with 30 seconds rest in between.

Next Circuit: Start the treadmill exercise again if you're ready for a second circuit. If you don't have access to a mini-trampoline, do your 60 seconds sprints on a stationary bike with reasonable resistance. The same application applies -- work hard for 60 seconds so that you're puffing substantially.

How to Progress: Start with one circuit (of each exercise) and see how your current fitness level deals with it. The mini-tramp sprints will probably knock you around a little if you're not fit. You can rest for 3 to 5 minutes then try another circuit. Try to progress to three consecutive circuits over time, but do it gradually. One circuit should take about 15 to 20 minutes. Get a medical clearance if you're not sure of your wellness to handle this type of workout.

Cool Down: When finished, cool down with some light stretches.

Weight Work and Aerobics Go Hand in Hand

There are no shortcuts with weight training for fat loss. As discussed above lifting weights while also incorporating aerobic exercise can intensify your workout and give you the best workout. Doing moderately intense jogging or group aerobics or cycle spin for an hour can burn around 800 calories or more, depending on the intensity. By coupling weights with aerobic exercise you will expend more energy than you would by doing a static weights session.

In this way, weight training goes hand in hand with aerobic exercise. By combining these two workout techniques together, in a circuit training program for example, you improve the quality and intensity of your workout.

Building Muscle To Increase Metabolism

Even though static weight training builds muscle if done correctly and consistently, and muscle uses more metabolic energy than fat, this advantage can be maximized if paired with high-intensity exercise to produce a more pronounced "after-burn" the slight increase in metabolism after a workout.

Static weight training does not produce as substantial a caloric expenditure as the calories expended in a strong circuit, boot camp or interval type program.

The Perfect Mix of Weight Training and Other Physical Activity

In summary, weight training can be part of a successful fat loss training program. But you need to incorporate aerobic, and preferably anaerobic (high-intensity) movement training as well so that you can be sure you reach a reasonable level of energy expenditure and burn the most calories every time you workout. As you learn how to use weight training in your weight loss and weight maintenance efforts, keep challenging yourself to improve and rework your workout regimen so that you don't get bored or burned out doing the same thing. Keep it fresh and find the perfect mix of workout techniques that work for you.

RELATED: Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work

So remember, don't assume that in order to engineer your ideal physique that you need to run miles upon miles, or starve yourself(that's an entirely different animal that I'll leave for later). By simply using a fat loss weight training program you can see extraordinary and compounding results!

Lose Weight Faster By Weight Training

As you hit the gym, it's important you're not overlooking your shoulder training. Having attractively developed shoulders will not only make your physique aesthetically pleasing, but it can also help provide functional strength that will come in helpful on a day-to-day basis.


Exercises and Workouts - Ways To Boost Your Shoulder Press


One of the main exercises you will want to be doing when it comes to working those shoulders is the shoulder press. And if you are stuck at a weight level lift, there are some clever tricks you can use to get past it.

Here is what you should know to crush your next plateau

1. Switch to the Barbell Press. If you have been doing the dumbbell shoulder press for as long as you can remember, it might be the time to focus on doing a barbell shoulder press instead. Sometimes just switching over to this new piece of equipment can kick-start your results, getting you past the sticking point.

Likewise, the reverse also holds true. If you have been doing the dumbbell press for a while, try a barbell press instead.

2. Focus On The "Mind-Muscle Connection." Next, start focusing on the "mind-muscle connection." Ask yourself, when you lift a weight, are you focusing on pressing it up through your shoulder muscles? Or is your primary concern simply getting the weight up, full-stop?

If it is the latter, you may not be targeting the right muscles. Try decreasing the weight and focus in on pressing just with your shoulder muscles. You should feel them fatiguing as you move through the lift. If you do this, you will slowly find these muscles becoming stronger, and eventually, you will be able to lift more weight. Not to mention, you should see better overall results as well.

3. Do "Drop Sets." Another technique you can use to get past a training plateau is to perform drop sets. With this, you will do one set at your average weight, and upon reaching a point of fatigue, you will then "drop" the weight and perform another set. Then if you want, you can "drop" one more time and make a final set.

Doing this "drop set" is a way to help train your body to tolerate fatigue, which then allows you to push harder on your straight sets when you are using a heavier weight. This is a very intense training technique, however, so do not attempt to do it every single workout. Once every other workout should be plenty.

4. Add More Frequency. Finally, the last thing you can do to improve your shoulder performance and strength is to increase your training frequency. If you have only been hitting your shoulders once a week, start hitting them twice a week or even three times if you can.

As long as you have one day between each session, this should be sufficient for them to make a recovery - and you to see significant progress.

Keep these points in mind as you hit the gym for your next shoulder workout. Do not let frustration get the best of you if you are not able to get to the next weight level. Instead, train smarter, and soon you will be there without a problem.


Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

RELATED: Best Chest Workout for Women



For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Exercises and Workouts - Ways To Boost Your Shoulder Press

If there’s one thing we know you’re not eating enough of, it’s produce. Any way that you can figure to get more fruit, nuts, and leafy green vegetables into you life, do it. More and more research is showing that the primary cause of fat gain in American may not be too many calories it may be a lack of nutrients, caused by our packaged and processed diets. Salads may not seem particularly macho. But neither are man boobs.

5 Healthy Salad Recipes for Fat Loss and Muscle-Building


1. Tuna-stuffed Avocado

Ingredients

  • 1 avocado
  • 3 oz can tuna, drained
  • ½ cup bell pepper, diced
  • ½ cup red onion, diced
  • ½ cup cucumber, diced
  • ⅓ cup low-fat, plain Greek yogurt
  • 1 tsp lemon juice
  • ½ cup fresh orange segments, diced
Directions

  1. Slice avocado in half vertically. Remove pit and scoop out flesh, leaving about ¼ inch all around.
  2. Put the scooped out fruit in a bowl with tuna, bell pepper, onion, cucumber, yogurt, and lemon juice. Mix with a spoon.
  3. Add orange to bowl and mix gently. Distribute mixture between avocado halves and serve.

Tuna-stuffed Avocado


Makes 1 serving

Per serving:
• 538 calories • 33 g protein
• 32 g carbs • 34 g fat


2. Calamari Salad

Calamari Salad


Ingredients

  • 1 lb calamari, sliced
  • 2 tbsp coconut oil
  • Salt and pepper
  • Garlic powder
Dressing

  • 1 tbsp coconut oil
  • ½ cup olives
  • 1 spritz lemon
  • 1 spritz lime Parsley for garnish
Directions

For the salad:
  1. Coat calamari with oil and season to taste with spices.
  2. Add to a skillet and cook over medium heat until squid turns opaque.

For the dressing:
  1. Add all ingredients to a shaker cup and shake until mixed well.
  2. Drain dressing over cooked squid and serve.
Makes 4 servings

Per serving:
• 214 calories • 18 g protein
• 5 g carbs • 14 g fat

3. Sweet Potato Crab Salad

Sweet Potato Crab Salad


Ingredients

  • ½ cup English cucumbers, diced
  • 1 tbsp plus ¼ Feta cheese, crumbled
  • 4 oz white balsamic vinegar
  • 4 oz sweet potato puree
  • 1 tbsp Sriracha or Thai chili paste
  • 2 tbsp light corn syrup
  • 1 tbsp salt and pepper blend
  • 1 cup tomatoes, diced
  • 12 mint leaves, julienned
  • 1 cup 80/20 blended oil
  • (80% vegetable oil, 20% olive oil)
  • 2 lb jumbo lump crab meat

Directions

  1. Blend cucumbers, 1 tbsp Feta, vinegar, sweet potato puree, Sriracha, corn syrup, and salt and pepper in a food processor, and puree until smooth.
  2. Pour mixture through either a chamois cloth or cheesecloth and return to food processor while slowly adding oil until smooth.
  3. Mix tomatoes, remaining Feta, and mint into a bowl. Add 1 cup of dressing to salad, mix, then add crab and toss to coat crab. Be sure not to break up crabmeat; you want to leave as many lumps as possible.

Makes 4 servings

Per serving:
• 837 calories • 49 g protein
• 19 g carbs • 63 g fat


4. Pineapple-Grilled Shrimp Salad

Pineapple-Grilled Shrimp Salad


Ingredients

  • 2 tbsp extra-virgin olive oil
  • 2 tbsp high-quality tequila
  • 1 tsp agave nectar or honey
  • 2 tbsp low-sodium soy sauce
  • 1 tsp ground cumin
  • 1 tsp red pepper flakes
  • 1 lb large shrimp, peeled and deveined
  • 2 cups pineapple, sliced into 1” triangles
For the Salad

  • 6 cups dark, leafy mixed greens
  • ½ cup roasted red peppers, thinly sliced
  • 1 ripe avocado, halved and thinly sliced
  • ½ cup toasted pine nuts

For the Dressing

  • 2 tbsp extra-virgin olive oil
  • 1 tsp high-quality tequila
  • 2 tsp low-sodium soy sauce
  • 2 tbsp orange juice
  • 2 tbsp lime juice
  • ½ tsp cumin
  • ½ tsp chili flakes

Directions

  1. Combine and whisk marinade ingredients. Add shrimp and pineapple. Toss to coat. Cover and leave in fridge for 30 mins.
  2. Grill marinated shrimp and pineapple (or saute in a skillet over medium) until shrimp is done.
  3. Combine and whisk dressing ingredients. Add greens and peppers. Toss. Top with shrimp, pineapple, avocado, and pine nuts.

Makes 4 servings

Per serving:
• 498 calories • 28 g protein
• 25 g carbs • 30 g fat


5. Brussels, Bacon, Burst Tomato & Feta Salad

Ingredients

  • 3 tbsp olive oil
  • 2 cups grape tomatoes
  • 2 cups Brussels sprouts leaves
  • ¼ cup Craisins, soaked in hot water and drained
  • ¼ cup white balsamic vinegar
  • 1 tsp Kosher salt
  • 1 tbsp Dijon mustard
  • ¼ cup red onion, julienned
  • ⅓ cup 80/20 blended oil/grape-seed oil
  • 1 cup Feta cheese, crumbled
  • 1 cup bacon, julienned

Directions

  1. Bring oil to a simmer in a pan over medium-high heat, then add tomatoes, tossing and cooking until skin bursts. Once burst, remove from heat and hold for salad.
  2. Next, bring 6 cups salted water to a boil, then add leaves and stir, cooking for 1-2 minutes. Once cooked, remove from water and allow to air cool.
  3. In a food processor combine Craisins, vinegar, salt, mustard, and onion, then puree. Slowly add oil. Once blended, taste and season, then remove.
  4. To finish salad, mix all ingredients in large bowl, add ½ cup dressing and toss well to coat salad. Plate, top with Feta and bacon, and serve immediately.

Makes 4 servings

Per serving:
• 481 calories • 11 g protein
• 24 g carbs • 39 g fat 

5 Healthy Salad Recipes for Fat Loss and Muscle-Building

I saw person after person doing love handles exercises, or at least what they thought were love handles exercises and they were doing the wrong ones.

They were spending all their time on the floor doing ab crunch variations, twisting and torquing their bodies into weird positions just so they could work those hard to reach love handles.

4 Best Love Handles Exercises


I even saw people working on the abs machines that are supposed to work the love handles, but they're largely $4000 pieces of junk.

To truly work your love handles, or your abdominal region in general, you've got to get out of the mindset that crunches are the one and only way to accomplish losing stomach fat.

It's simply not the case. In fact, crunches will do little to nothing in terms of burning fat, let alone burning off the love handles.

You need to work a lot more muscle and you need to pick more challenging exercises than what you're typically used to.

Here are my 4 favorite love handles exercises and a short description of how to do them.

1. Side Plank - This is truly a killer and was recently shown in a study to be far more effective than side crunches at working the love handles. To perform the Side Plank lie on your side with your forearm (lower arm) on the ground and your upper arm straight down from your shoulder. Place your feet one in front of the other, then raise your hips off the floor so your body forms a diagonal line from foot to armpit and the only part of you that's on the floor is your forearm and feet. Hold for 15-20 seconds then rotate onto the other side.

4 Best Love Handles Exercises - Side Plank


Once you can get to the point where you can comfortably hold each side for 15-20 seconds you can make it more difficult by raising your top arm straight into the air and your top leg straight into the air. This will make you more unstable which makes your obliques (love handles) have to work all the more harder to keep you from falling over.

Or if you need to start with an easier variation you can bend your legs at the knee and place your knee on the floor that way there is less of your body to support.

2. Cross Body Mountain Climber - This is one of my favorite love handles exercises and not just because it's great at working the sides of your abdomen but because it's a great metabolic exercise which is just a fancy way of saying that it'll kick your butt!

To perform this exercise, get on the floor in the top push-up position so only your hands and feet are on the floor. Brace your abdominals then bring one knee up toward your chest but point it toward the opposite elbow. So if you brought your right knee up first you would bring it toward your chest, then point it toward your left elbow. Extend your leg back to the starting position and immediately bring your opposite leg up to the opposite elbow.


I usually instruct clients to do this exercise for time rather than a certain number of repetitions and it varies from 20 seconds to 40 seconds.

This love handles exercise should be done quickly and explosively so you look like you're running along the floor...only you're not truly running because that would look of weird.

3. Push-Up Plank Extension - The plank extension variations are the types of exercises that if you see them done don't look very hard, but if you do them properly they knock your socks off at their difficulty and effectiveness.

This is not only a great love handles exercise, but a great abdominal exercise and full body exercise, which will burn more fat and make you stronger all over.

To perform it, get down into the top push-up position so only your hands and feet are touching the floor. Brace your abdominals and extend one arm straight out in front of you until it is parallel to the floor. Hold for 1 count, then return to the starting position and repeat with the other arm. Continue back and forth until you've completed 6-10 extensions with each arm.

4 Best Love Handles Exercises - Push-Up Plank Extension


Make sure that you keep your abdominals braced and don't rock back and forth as you're extending your arms otherwise you turn a great love handles exercise into a worthless one.

To make it easier, spread your feet wide. To make it more difficult, bring your feet closer together or raise one foot off the floor.

4. Russian Twists - Sit on your bottom with your knees bent and feet flat on the ground. You should be leaning back at a 45 degree angle. You can hold a weight in your hands, or you can choose not to. Lift your feet off the ground and cross them at the ankles. Twist to the right and touch the ground next to your hip with the weight or your hand. Twist back to the left and do the same. Repeat while making sure you are balancing with your legs and torso off the ground.


Performing these 4 love handles exercises either before or after your regular workout will take your fat burning intensity up a notch and will help carve a rock hard stomach.

RELATED: How to Get Rid of Love Handles Fast!

You can add them in a couple different ways. You can do them in a circuit after your regular workout, performing each exercise in a row with no rest between, or you can pair them up with an exercise like squats or push-ups in a superset fashion to give a little extra kick to your workout.

Either way it turns your regular workout into an effective love handles workout.


Article Source: http://EzineArticles.com/expert/Ed_Scow/180980

4 Best Love Handles Exercises

Why is protein important?

Foods high in protein help to keep you full.

Protein is really important for another reason: It’s the building block of muscle. Your body uses it to help repair all of those muscle fibers you’ve just damaged lifting weights. If you don’t get enough protein, not only will your body be unable to build muscle, but it will eventually do the opposite, breaking down muscle to fuel itself, and you definitely don’t want that. You can work your butt off in the gym, but if you don’t give the body the fuel it needs, you won’t see the results you want. It’s quid pro quo: give your body what it wants, and it will return the favor.

Top 10 High-Protein Foods


There’s some debate about exactly how much protein you need. Some experts recommend one gram for every pound of your body weight. This can be a lot, though, especially if you’re trying to lose weight. Supertrainer Noah recommends 20–30 grams per meal, which is very doable.

Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.

Top 10 High-Protein Foods



1. Eggs

Eggs and Milk - Protein FoodsThe most natural, and best muscle building food available. They are filled with not only proteins, but also vitamins and other minerals your body requires for overall development.

2. Milk 

Is not only a decent muscle building source, but also has lots of amino acids that are essential for muscle growth. In addition to this, milk is also highly nutritious with its high levels of vitamins, calcium and minerals. So if you manage to eat a 6 ounce steak, and a glass of whole milk, your body receives 11 grams of protein in a single meal.


RELATED: How to Make a High Protein Breakfast


3. Beef

Lean beef protein is around 21g per 100g. If you're not sure whether to go for red meat or white, choose a combination of the two:

4. Beef liver

Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.
Chicken Breast

5. Chicken or turkey breast 

Chicken is another great protein source that comprises mainly of lean, white chicken meat. It has minimal fat with lots of vitamin B6, which ensures optimum heart protection.

6. Seafoods such as prawns

Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.

7. Soybeans

Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.

You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.

8. Salted cod

The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
Fresh Tuna

9. Fresh tuna

Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.

10. Gelatine

Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it's important to look at the packets nutritional information to choose the right option for you.


RELATED: High Protein Foods List for Weight Loss


Always remember your caloric intake when choosing your protein and remember balance is key.


Article Source: http://EzineArticles.com/expert/Abi_Diribe/1996841

Top 10 High-Protein Foods

Atkins and South Beach took low-carb diets from disparaged to celebrated, but some confusion remains. We clear the air.

Low Carb Diets - Carb Concepts



Low-carb diets have had their moment in the spotlight. Is their 15 minutes of fame up? That would be a shame. After all, tons of scientific studies and real-world evidence have shown us that controlling carbs is one of the best ways to manage your weight, keep your heart healthy and increase muscle mass. Many nutritionists, though, don’t agree. In the 1970s, the American Medical Association decried low-carb diets (which actually have been popular on and off since the 19th century) as dangerous, and demonized dietary fat as the cause of soaring obesity and heart-disease rates.

In a way, we understand their reasoning. Most of the misconceptions about carbs are based on some type of fact, albeit misinterpreted, misappropriated or just plain mangled. For instance, fat is more than twice as calorie-dense as protein or carbohydrates, containing 9 calories per gram compared to 4 for carbs and protein. Nutritionists used to see it as a simple numbers game, but that was before we understood just how healthy fats can be, how desperately the body needs them, and about the potentially damaging interplay between carbs and insulin within the body. Given all the misconceptions that arise in the mainstream media and our affinity for disseminating the truth about diet and nutrition, we figured we’d do some low-carb myth-busting. Read on to iron out any remaining confusion about following a low-carb lifestyle.

1) Myth: Going low-carb means you can never eat carbs ever. This is categorically false. A low-carb diet allows plenty of room for carbs, and M&F HERS encourages you to eat them. We recommend you consume about 1 gram of carbs per pound of bodyweight per day on workout days, dropping to 0.5 gram per pound of bodyweight on rest days. This means that a 140-pound woman can eat 140 grams of carbs on workout days. (To get an idea of just how much food that translates to, see the chart at right.)

The types of carbohydrates you eat and when you eat them are equally important. The majority of the carbs you consume should be slow-digesting, a category that includes foods such as brown rice, legumes, oatmeal, vegetables, whole-wheat bread and, to a certain degree, fruits. The only time we veer from this advice is in the postworkout window. The goal then is to provoke a massive wave of the anabolic hormone insulin to fuel muscle growth and recovery, and to do that you should eat fast-digesting carbs such as jelly, sports drinks, and white bread, potatoes and rice.

Here, then, is an example of what the carb portion of a typical workout day looks like on a low-carb diet:


example of what the carb portion of a typical workout day looks like on a low-carb diet



1 Since a 140-pound woman is technically allotted 140 grams of carbs, the remaining 15 grams come from other foods such as peanut butter and cottage cheese.


2) Myth: By not eating carbs, you’ll be hungry all the time. That’s also false. It? s true that carbs are the easiest source of energy and eating them increases serotonin levels, a reward system built by evolution to encourage consumption of foods that provide fast, ample energy. But once you adapt to a low-carb diet, your body won’t miss them.

Eating carbs may make you feel good, but they won’t keep you full for long. Fast-digesting carbs exit the stomach and are absorbed by the intestines quickly; the resulting insulin spike sends glucose to muscle cells, the liver or fat stores, then your body wants more. Protein and fat take longer to process, keeping your digestive system busy and you satiated longer.

Protein intake has been shown to reduce hunger by another method as well. A study conducted at University College London had subjects eat three meals: one high in protein, one high in carbs and one high in fat. Scientists found that subjects who consumed the high-protein meal were three times as satiated as after the high-carb meal and twice as satiated as after the high-fat meal. The cause? Peptide YY, a compound produced in the gut after protein consumption that tells the brain you’re full. Subjects eating the protein meal had significantly higher levels of peptide YY in their bloodstreams than the others. When low-carb dieters get a greater percentage of calories from protein, they actually experience less hunger than those eating a “normal” higher-carb diet.


RELATED: How to Make a High Protein Breakfast



3) Myth: You don’t have any energy on a low-carb diet.This myth persists because it contains a minuscule nugget of truth. Glucose is the easiest thing for the body to use as fuel, and all carbs are eventually broken down into glucose. So when you eat ample carbs, your body doesn’t have to work very hard to find fuel from other sources, namely fat. Remove or reduce the amount of glucose you provide your body and it’ll have to step up fat-burning, which means it must call on special enzymes that break down fat.

The problem is your body is an extremely efficient machine, and it’ll slow the production of hormones, enzymes or other compounds that it doesn’t currently require in large quantities. When you switch to a low-carb diet, your body may not have an adequate amount of fat-burning enzymes available to break down enough fat to supply all the energy it requires. The result? Sluggishness and lassitude at least until your body increases its production of fat-burning enzymes.

Ample evidence indicates that this low-energy state is temporary, however, lasting only until the body adapts. A review of research published in 2004 in the journal Nutrition & Metabolism states that not only have hunting cultures such as the Inuit survived for thousands of years on low-carb diets out of necessity but “submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet” as well. This is supported by a study conducted by researchers at California State University, Fullerton, who examined the effects of a carb-restricted diet on 15-rep strength in a variety of exercises. They found that a low-carb diet had no effect on the amount of weight subjects could lift.

4) Myth: Get ready to gorge yourself on bacon and cheese. This was Atkins’ selling point, but it’s just not going to work over the long haul. While low-carb diets do allow for an increase in the number of calories you obtain from fats, your health and physique will be better off if those fats are healthy. You can occasionally indulge in bacon or full-fat cheese, but for the most part aim to eat healthy fat from sources such as avocados, grass-fed beef, olives or olive oil, peanut butter, tuna and wild salmon.

5) Myth: All those fatty foods you’re eating now will lead to heart disease.

We’ve all had the message that fatty foods increase our risk of cardiovascular disease drubbed into us, but research shows saturated fats don’t have as much of an effect on health when eaten in place of carbs.

low carb breakfast


A review of research published in the journal Nutrition & Metabolism in 2005 revealed that limiting carbs and replacing them with any type of fat — even the so-called “bad” saturated variety — resulted in both lower triglyceride levels and an

increase in “good” HDL cholesterol. In fact, saturated fat elevated HDL cholesterol more than unsaturated fat did. The review also found that the major type of sat fat in beef, chicken and pork doesn’t raise “bad” LDL cholesterol levels.


RELATED: Tips For Making Chicken and Bacon Salad
 

In case you’re still worried about eating red meat, other data support its safety. Researchers at the University of Western Australia School of Medicine (Perth) increased subjects’ red-meat consumption for eight weeks and compared their markers of oxidative stress and inflammation, two signals of heart disease, to those who maintained their normal diets. No difference was seen in the markers but subjects who ate more red meat had lower levels of C-reactive protein, a powerful inflammatory factor that’s closely linked to heart disease. It appears, then, that replacing at least some carb calories with fat can make you healthier.


6) Myth: Following a low-carbohydrate diet will cause you to lose muscle. This myth has traceable roots as well, though they’ve been twisted by misconception. When you first begin a low-carb diet, you’ll lose a little of the water stored in muscle tissue, making your muscles look slightly less full. This is because fewer dietary carbs are circulating and the fat-burning pathway isn’t yet fully operational, so your body will use the glycogen stored in muscles as fuel. Glycogen normally pulls water into muscle cells, so with reduced glycogen levels, you also get reduced water levels. As your system adapts, however, it’ll restore glycogen levels and your muscle volume will return to its previous state. At no time will you lose actual muscle tissue; in fact, following a low-carb diet will help boost muscle growth while you get lean, primarily because


you’re taking in more protein, which spurs protein synthesis and burns more fat for fuel.

A study published in a 2002 issue of the journalMetabolism showed the power of a low-carb diet and its effects on body composition. Scientists at the University of Connecticut (Storrs) had 12 men switch to a very low-carb diet. At the end of six weeks, subjects had experienced significant decreases in bodyfat and an increase in lean body mass, despite the fact they hadn’t trained. You read that right: Eating a low-carb diet can actually increase muscle mass even if weightlifting isn’t involved.

7) Myth: Low-carb diets are a short-term solution. Here’s the bottom line: If you follow our dietary advice, you’re most likely already on a relatively lower-carb diet. It’s very difficult to eat clean and improve your physique while still consuming massive amounts of chips and cookies. Those of you who eat clean and love to train already know this way of eating isn’t a quick fix, it’s a lifestyle. Once you commit to it, you’ll experience all the benefits we’ve discussed: healthier arteries, increased strength and muscle mass, and a leaner physique. And that’s no myth.

Low Carb Lunch



Low-Carb, Corrected Diet

 


Low Carb Diets - Carb Concepts