New weightloss supplement review: BSN ATRO-PHEX

Atro Phex is, of course, marketed, as an energy and weight management breakthrough. Atro-Phex is a product of BSN. The product is designed to support the following: Weight Management, Metabolic Rate, Mental and Physical Energy, Focus and Well-Being, Muscle Tightening and Toning, Removal of Subcutaneous Water, Appetite Control, Thyroid and Insulin Function. Through all the reviews I've researched, this product does seem to produce some pretty amazing results, if directions are followed. Along with other weightloss supplements, be warned that this product also has the high caffeine, so I would not recommend taking the full dosage to begin with. Start out with a smaller dosage to build up a tolerance and that way, you'll hopefully avoid the side effects.

Out of a 1-5 star rating, this one is hanging on to a strong 4.

Most of most the negative comments I viewed we're related to: headache, stomach ache and feeling too jittery. Again, this is going to be associated with virtually every weightloss supplement on the market. Since ephedra was banned, the companies filled that void with extra caffeine. Make sure you drink plenty of water and burn off that extra energy it gives with some type of exercise.

Supplement Facts

Serving Size: 1 Capsule

Servings Per Box: 98

Average cost: $32 - $38 for a 30 day supply.

Amount Per Serving:

Vitamin B6 (Pyridoxine HCL) - 6.25mg 312%

Vitamin B9 (Folic Acid) - 100mcg 25%

ATRO-PHEX™ - EXTREME MULTI-ACTION RAPID and SUSTAINED RELEASE ENERGY and WEIGHT MANAGEMENT TECHNOLOGY (Proprietary Blend) - 724mg

Adipose Atrophy and Energy Stimulator Matrix™ (Patent Pending)

ATRO-EFX™ A scientifically engineered ratio of: b-Phenyethylamine, b-Phenyethylamine Malate, Hordenine HCL, Methylxanthine (A source of Caffeine), i-FAS50™ (A Precise and Synergistic Ratio of High-Potency Fatty Acid Synthesis Inhibitors: Green Tea, Fleece Flower, and Loranthus Parasiticus), DL-Phenylalanine, Razberi-K™ (4-[4-hydroxyphenyl] butan-2-one), Naringin 99%, Citrus Aurantium 30%, Bioperine, Yohimbe HCL     Mood and Mental Performance Optimizers

N-Acetyl-l-Tyrosine-Ethyl-Ester Monohydrate, Vinburnine 99%, Vinpocetine 99%, Vincamine 99%


Aqua-Retic™ Matrix

Juniperus Communis Extract, Isopimpinellin 10%, Isoquercetin, D-Myo-Inositol-1, 4, 5-Triphosphate Hexasodium

Insulin Support & Weight Management

Cinnulin PF® (Aqueous Cinnamon Extract)

Pro-Thyroid Amplifier

7-Keto™ (3-acetyl-7-oxo-dehydroepiandrosterone), Dicana™ (A Patent Pending Diiodothyroacetic Acid Isomer)

Other Ingredients:

Microcrystalline Cellulose, Magnesium Stearate, Gelatin


Pretty extensive list of ingredients. I like the "Mood and Mental Performance Optimizers" section. Most weightloss and cutting supplements put me in an extremely irritated mood, so the added phenylalanines do help combat this.

Please remember: supplements are only a kickstart to aid in your workout/weightloss program. They were never meant to be taken daily, like a multi-vitamin.
After the first initial cycle, I usually buy one more bottle just to take every now and then. Like when I hit a weak day and start craving chocolate or I know I'm going to a family reunion or holiday feast and will be tempted to eat everything in sight.

New Science? Static Contraction Training.

I thought this was an interesting article. Google static contraction training for workouts, more info, etc. Sounds promising and found many positive testimonials.

"A static contraction is where you hold the weight (whether barbell or your body weight) in the same position for a set amount of time. Sounds easy enough? Read on...


What makes this very interesting is that your static strength is much greater than your normal strength. For example, let’s say that for a bench press you might be able to press 100 lbs for one rep. With a static hold you could do somewhere between 130 and 200 lbs in a for 10-12 seconds. Some have claimed this leads to tremendous strength and size gains. I am not sure I am entirely convinced.

However, I do think static holds are a valuable tool in any fitness plan. You can use this technique in your at home (or at the gym) workouts. You can apply the options below to almost any exercise.  The classic push-up as the example in all three options.



OK, assuming the classic push-up position…

Option 1: Select one point in the range of motion- I would recommend either close to the top, the middle, or about two inches from the ground. Now get into that position and hold it for 10-20 seconds. That’s it. Repeat two or three times if desired. [This is great for folks who can't do a complete push-up]


Option 2: Start at the top of the push-up position. Now lower your body about an inch every three to five seconds. Maintain complete control throughout this one rep. Adjust the speed to make it challenging.


Option 3: This is a modification of options 1 and 2. Instead of one motion down, feel free to move to any point in the range of motion. For example, let’s break the push-up range of motion into four segments- 25%, 50%, 75%, and Full extension. Let me walk you through one possible scenario:

Push up to the the 25% position (about 2 inches from the floor) and spend 5-10 seconds there.

Push-up to a full extension.

Drop back down to 50% position (half way up- fairly self-explanatory) and hold for 5-10 seconds.

Push up to the 75% position and hold for 5-10 seconds.

Drop back down to the 25% position and hold for 15 seconds.

You can modify each body part training in a similar way."

Supersets, build muscle even faster!

Exactly what is a Superset?


A superset is a combination of two or more weight training exercises done consecutively after one another with no break between them. The exercises should be training opposing muscle groups. For example a set of squats immediately followed by hamstring curls, triceps or a set of tricep press downs followed by barbell curls.



Why do Supersets?

First of all they are more than likely a good break from the routines you may have previously followed. They place a new and different stress on the muscles which gives them additional stimulus to grow. When you do away with the rest intervals there is very little chance for you to be put off from your training goals. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.


Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.



What Supersets should I try?


The following combinations are some of my favorite and provide an intense but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise, but alternate your favorite movements in.



Keep this in mind when doing Supersets.


You would be wise to maintain strict form throughout the exercises. It is all to easy to get carried away with it and start using crappy form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Sticking to a correct lifting technique will ensure that you keep hitting the correct muscle group and also reduce the chances of injury.
Bear in mind, supersets are very intense you may not really want to be doing more than a couple of supersets per workout, although this will vary on your fitness and experience levels. Use a different superset each workout and between your regular sets to change things up a little. You will grow.


It should also go without saying that you will have to continue to eat a lot of quality, muscle-building food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. At least 1 gallon/day. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron 3-4 times a week with high intensity is probably enough for most people. So go ahead and build some serious muscle with supersets. I promise you will not be disappointed!

Low-Carb/High Protein Breakfast Recipes.

Mushroom Omelet Recipe

Ingredients:


Mushrooms, fresh, .75 cup, pieces or slices (remove)

Onions, raw, 2 tbsp chopped (remove)

Red Ripe Tomatoes, .5 plum tomato (remove)

Cheddar or Colby Cheese, Low Fat, 3 oz (remove)

Egg, fresh, 3 large (remove)


Directions

Saute veggies in a pan with cooking spray.

Slightly beat egg white with salt and pepper to taste.

Add egg mixture to veggies. When almost set, sprinkle with cheese and fold until fully set.

Enjoy.

Number of Servings: 1




Morningstar Egg McMuffin

Ingredients


100 calorie English muffin or Weight Watchers English muffin

Morningstar Farms breakfast patty

1 egg

1/2 Kraft singles 2% cheese slice


Directions

Toast english muffin. Scramble and cook egg in a skillet. Microwave breakfast patty for one minute. Place half of the english muffin on a plate, top with the 1/2 cheese slice, the breakfast patty, the scrambled egg, and the other half of the english muffin. A great, fast, and healthy breakfast!

Also, feel free to swap the egg with egg substitute for an even healthier breakfast!

Number of Servings: 1

More Low-Carb/High Protein Chicken Recipes.

Pan Chicken Parmesan Recipe

Ingredients


2, 7oz boneless, skinless chicken breasts

4, .71oz slices of mozzarella cheese

1/2c Prego Traditional Italian Sauce

Salt/ Pepper/ Garlic Powder

1Tbs Olive Oil

Dried Rosemary Leaves

Ground Oregano

Dried Basil


Directions

-Cut chicken breasts in half to create 4 pieces -Season with salt, pepper and garlic powder to taste.

-Heat skillet with 1tbs olive oil

-Cook chicken till done and transfer to a baking dish.

-cover each chicken breast with 1/8c Prego Sauce, 1 slice of cheese and dashes of herbs.

-bake in countertop oven, broiler or regular oven till cheese is melted and slightly browned.

Number of Servings: 4



Broccoli Tomato Chicken Recipe

Ingredients


1 boneless skinless chicken breast

1/2 small onion , sliced

2 cups frozen broccoli

2 medium tomatoes , chopped

1 pinch salt and pepper

2 tsp minced garlic


Directions

1- Cut chicken into bite-size pieces

2- Put garlic and onion in hot pan w/1 tbsp water. Cook. until semi soft.
Add chicken.. Cook over medium heat,unti chicken is tender. Add broccoli and tomato. Sprinkle with salt and pepper.

3- Cover and cook until chicken is done and vegetables are hot.

Number of Servings: 2

P90X Carrot Cake Protein Muffins

This is a great tasting recipe from the P90X system.

Ingredients


8 egg whites

1 cup Rolled Oats

1/2 cup cottage cheese, fat free

4 scoops Any Whey protein powder

2 teaspoons baking powder

2 tablespoons vanilla extract

½ cup splenda

3 teaspoons cinnamon

1 cup grated carrots

1/3 cup crushed pineapple -- drained


Optional (not included in cal calc)

2 tablespoons raisins -- optional

2 tablespoons almonds -- or walnuts, optional

*Very good with fat free cream cheese frosting on top!!

Directions

Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.

Spoon batter into muffin pans coated with cooking spray, filling ¾ full. Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.

Number of Servings: 14

Lowfat dessert. Amaretto Cheescake.

Low Fat Amaretto Cheesecake Recipe

This is a delicious low fat treat.

Ingredients:

1/2 Cup Graham Cracker Crumbs

8 oz. Fat-Free Cream Cheese

8 oz. Low-Fat Cream Cheese

8 oz. Fat-Free Sour Cream

2 Tbsp. Cornstarch

1 Cup Sugar

1/2 tsp. Imitation Butter Flavoring

1 tsp. Almond Extract

4 Tbsp. Almonds, sliced

Preheat the oven to 350 degrees F.

Directions:

Remove the bottom of a 9” spring-form pan. Cut a square of foil that is an inch larger than the bottom of the pan. In the pan bottom with the foil, and put it back together, fold the excess up and out of the way.

Spray with a cooking spray. Pour crumbs to the bottom of the pan, to coat evening.

Mix together the 2 cream cheeses, the sour cream, sugar, cornstarch, butter and almond extract, in a large bowl. Pour the filling into pan, evenly, starting from the center.

Sprinkle on the almond slices on the top of the cake, around the edges, lightly pushing the to the top.

Bake for an hour, until the top is firm and brown. Let it cool for an hour, cover with plastic wrap and freeze for at least 8 hours. Remove immediately from the pan and foil an hour before serving.

And Enjoy!
Yield: 12 servings

Recipes, Low-carb/HighProtein. Chicken and salmon.

Citrus Grilled Chicken Recipe

This is a simple, healthy, and tasty grilled chicken recipe.

Ingredients:

1 1/2 lb. Boneless Skinless Chicken Breasts

1/2 Cup Orange Juice

1/2 Cup Lemon Juice

2 Tbsp. Chicken Bouillon Granules

1 Tbsp. Garlic, minced

1 tsp. Crushed Red Pepper Flakes

1 tsp. Oregano


Directions:

Add the orange juice, lemon juice, chicken bouillon, garlic, red pepper flakes, and oregano, in a large zipper bag. Marinate the chicken in the bag for 4 hours in the refrigerator.

Grill until the juices run clear.
And Enjoy!

Cook Time: 5 hours
Yield: 6 servings


Herbed Grilled Salmon Recipe

Salmon is very healthy, full of Omega-3's and so delicious!

Ingredients:

Vegetable Oil Spray

1 1/2 lbs. Boneless Salmon Filet

1/2 Lime

2 Tbsp. White Wine

1 tsp. Mayonnaise or Butter

1/2 tsp. Onion Powder

1/2 tsp. Garlic Powder

1/2 tsp. Kosher Salt

1/2 tsp. Lemon Pepper

1/2 tsp. Dried Basil

1/2 tsp. Dried Oregano

1/2 tsp. Dried Dill Weed

1/4 tsp. Hungarian Sweet Paprika

Preheat the grill to high heat.

Directions:

Make a tray of heavy-duty foil, doubled-length to fit the salmon, by folding a long piece in half and folding up the four sides, dull side up.

Spray your tray with the cooking spray, and use a platter or metal tray to transport to the grill.

Don’t lay the tray on the grill yet. Lay the salmon filet onto the foil tray, skin-side down. First squeeze on the limejuice and white wine. Spread the mayonnaise on top of the salmon.

Mix together the onion powder, garlic powder, salt, lemon pepper, basil, oregano, and dill weed in a small bowl. Sprinkle the mixture on the top of the salmon, and add the paprika to the top.

Transfer the foil and salmon to the hot grill, and let cook for 10 minutes per inch of thickness in a covered grill. It’s done when it turns light pink, and feels firm when gently touched with a fork.
Use a spatula to lift the salmon away from the skin.
And Enjoy!

Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 2 servings

6-pack AB BURNER Routine

Having six-pack abs is coveted by men and women alike. When you see someone with a flat, defined mid-section, you know they take good care of themselves, and it makes you envious of their hard work.

How can you have the six-pack definition you crave?

Try to incorporate a few of these tips:

1- eat a low carb, low fat, high protein diet to lose the fat that’s covering your muscles. This is 95% of what one must do to reveal those abs. Everyone has a six-pack under that layer of fat. Everyone.

2- you can’t spot train your abs, so follow an all-over body exercise program. (you can find any level on this blog)

3- try different variations of the basic ab routines in your workout, then shock those ab muscles about twice per week with the AB BURNER Routine below.

6-Pack AB BURNER Routine:

You will need an exercise mat for this routine.
Make sure the lower back stays well supported. Rest only about 30 seconds between exercises. Allow enough time for a good stretch/cool-down period when you are done. You will be exhausted if you did this correctly.


Basic Crunch

Lay down on the floor, knees bent, hands resting (not pulling) behind head, feet and lower back pressing into the ground. Squeeze the abdominals as you lift your upper body toward your knees. Your shoulder blades should come off the floor no more 6-8 inches. Lower slowly.  Exhale up, inhale down. Repeat 15-20 times.

Reverse Crunch

Lay down on the floor, legs and arms pointed straight up (your body will be in the shape of an "U"). Now, at the same time, lift your buttocks and shoulders off of the floor (almost as if you're trying to touch your toes with your fingers). Lower slowly, concentrating on the lower ab region. Repeat 15-20 times.

Cross

Lay on your back, knees bent. Use your hands to support the head, thumbs right behind your ears. Keeping your right shoulder on the ground, twist the left side of your body up and over, pointing your left shoulder toward your right knee. Lower. Repeat 15-20 times each side.

Crunch with Alternate Twist

Same position, knees bent, hands supporting the head. Crunch up; twist your body to the right; twist your body to the left; and crunch forward again. Release, but do not lower your head all the way to the ground. Repeat this series of fluid movements 15-20 times.


If you follow these tips and trust me, you’ll see results in no time! 
Remember persistance is the key, STICK TO THE PROGRAM.
Nothing happens overnight but if you keep saying, "I'll do it tomorow" well, tomorrow never comes.
Today is the day to finally get up and do it!

ADVANCED Bodybuilding Workout

This is an advanced bodybuilder workout for lifters with at least 1 year of  lifting experience. If you are looking to step your training up a notch and pack on some serious muscle...this workout is for you.

This advanced workout is designed to target each muscle group once a week over 5 days! This is the workout I'm currently using and it is VERY tough! Expect to make very serious gains with this one though. You will definitely notice. Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.

To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by supersetting the exercises. You should superset a compound and isolation exercise each day, every 3rd week. That will keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up slightly. Remember that "muscle memory" thing? Well, it's true. I've seen a lot of guys in the gym using the same workout they've been using for a year. Guess what? They look exactly the same as they did a year ago.



Monday - Shoulders and Abs

Shoulders

Military Press 4x 8-10

Barbell Front Raise 3x 10

Upright Row 4x 8

Dumbbell Lateral Raise 4x 8

Dumbbell Reverse Fly 3x 10

Abs

Decline Sit Ups 3 MAX

Notes:
>Dumbbell lateral raises can be supersetted with upright rows.
>Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.


Tuesday - Arms and Abs

Biceps

Standing Barbell Curl 4x 8

Preacher Curls 4x 8

Cable Curl 4x 8

Triceps

Close Grip Bench Press 4x 6

Tricep Dip 3x 10+ (MAX)

Lying Tricep Extension (skullcrushers) 4x 8-10

Forearms

Barbell Wrist Curl 3x 10

Abs

Hanging Leg Raise 3x MAX



Wednesday - Legs and Abs

Quads/Hamstrings/Glutes

Squat 5x 5-7

45 Degree Leg Press 4x 10

Leg Extension 4x 8-10

Leg Curl 4x 8-10

Calves

Seated calf Raise 4x 12-15

45 Degree Calf Press 4x 10-12

Abs

Machine or ball


Note:
>Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.


Thursday - Back and Abs

Back

Wide Grip Pull Up 5x 8-10

Lat Pull Down 4x 10

Seated Row 4x 10

One Arm Dumbbell Row 3x 8

Abs

Decline Abdominal Reach 3 MAX


Notes:
>Lat pull downs can be supersetted with seated row to add intensity.


Friday - Chest and Abs

Chest

Barbell Bench Press 5x 6-10

Incline Bench Press 4x 8

Chest Dip 4x 8

Dumbbell Flys 4x 10-12

Abs

Hanging Leg Raise 3x MAX


Notes:
>Barbell Bench can be supersetted with Incline Dumbbell Flys.
>Dumbbell Flys: You can do these on either flat bench or incline depending on what part of the chest you want to hit.



Saturday and Sunday - rest

3-Day intermediate to semi-advanced routine

3-DAY INTERMEDIATE BODYBUILDING ROUTINE

Using Mon/Wed/Fri training schedule, a sample workout routine could be:


Monday: Chest/Triceps/Shoulders

Dumbbell presses on flat bench 2x 8-10

Dumbbell presses on incline bench 2x 10-12

Standing barbell military presses 2x 10-12

Cable crossover flies (focus on contraction) 2x 12-15

Standing barbell military presses 2x 10-12

Lateral dumbbell deltoid raises 2x 12-15

Dips 2x 10-12

Skullcrushers with EZ-bar 2x 10-12

Tricep V-bar pushdowns 2x 10-12



Tuesday: Rest



Wednesday: Back/Biceps/Forearms/Abs


Deadlifts 3 10-12

Reverse-grip lat pulls 2x 10-12

Dumbbell rows 2x 10-12

Chins 2x 10-12

Preacher curls with EZ-bar 2x 10-12

Standing alternating dumbbell bicep curls 2x 10-12

Seated dumbbell hammer curls 2x 8-10

Reverse bicep curls with straight bar 2x 12-15

Abs- 4x 10-20

Leg raises- 4x 10-20



Thursday: Rest



Friday: Legs

Squats 3x 10-12

Leg presses (plate-loaded machine) 2x 8-10

Leg extension machine 2x 10-12

Seated hamstring curls 2x 10-12

Face-down hamstring curls 2x 10-12

Standing calf presses 3x 8-10

Donkey calf presses 2x 10-12

Lying calf presses 2x 10-12



Weekend: Rest

Supplement reviews

Since I've got into bodybuilding, I've probably wasted more hard earned money on supplements than anything else I can think of. Whether you want to try supplements for weightloss or muscle building, my single bit if advice to you would be, search for un-biased reviews on these products. By unbiased, I mean do a google search for individual product reviews from a site that does NOT sell supplements. Supplements are only to aid you by giving you quicker recovery or extra energy to WORKOUT. There is no magic pill that will make you lose weight and gain muscle, you still have to work hard for it.

Vitamins and supplements are a multi-million dollar industry that has little to no FDA approval for their claims. As the old saying goes, "If something sounds too good to be true, it usually is." I've been duped mainly at GNC's and Vitamin Shoppes, asking the guy behind the counter for advice. This is no good. Cause I walked out of the store with my wallet 100 bucks lighter with totally useless capsules and powders. The guys behind the counter are biased and want you to buy something expensive, which almost EVERYTHING in these stores are too inflated. I'll say it again, look for unbiased reviews from people who do not work for the labels. These claims that you can "Lose 20 pounds in two weeks" or "Build 20 pounds of solid muscle in one week" This is just total BS and of course, false advertisement.

I'm gonna list some of the products I and some workout friends have personally tried that actually work well or at least do some of what they claim. I'll rate them between 1the lowest score and 10 the highest score.

MUSCLE BUILDERS

All American EFX Kre-Alkalyn EFX - 8

Gaspari Superpump 250- 8.5

BioRhythm AfterGlow - 8

GENr8 Vitargo S2 - 7

Universal Torrent- 7

Gaspari Size-On - 9.5

TEST ENHANCERS/ProHormones (for more advanced weight-lifting programs)

Gaspari Novedex XT - 9.5 (proven test enhancer)

EST Propadrol - 7

Anabolic Xtreme Phera-Plex - 9.5

Competitive Edge Labs M-Drol - 9.5

Tri City Labs Xtreme Tren - 7

KiloSports Trenadrol - 7

Anabolic Xtreme Superdrol - 9.5

WEIGHTLOSS/FATBURNERS/ENERGY ENHANCERS

Biotest Hot Rox - 9

Instone Lean Fire - 7.5

Hydroxycut Hardcore - 7.5

VPX Meltdown - 9

Nutrex Lipo-6 - 9

Twinlab Ripped Fuel - 9

Twinlab Ripped Fuel Extreme - 9.5

*Remember, supplements do not work exactly the same for everybody. Some of these may work better or not as good as they did with me. I recommend starting with a smaller dose and bump it up a little as your body gets used to it. Remember, nothing out there will work miracles, you must do your part also. Buy online.... I'll usually google the product I want to try and keep searching until I find the absolute lowest price.

Importance of adding PROTEIN to your weightloss/fitness program

Protein Fact:

Your body uses protein to build, repair and maintain almost all of the tissue in your body. This includes muscle. Other than water, protein is the most plentiful substance in muscle tissue. Almost 75% of your muscle is made of water and 20% of your muscle is protein. The remaining 5% of your muscle is carbs, fats, vitamins, and minerals. Getting enough protein plays a tremendous role in maintaining and building muscle.

What is Protein and WHY is it important?

Proteins are compounds composed of carbon, hydrogen, nitrogen, and oxygen. These elements combine to form strings of amino acids. Protein falls into the class of nutrients called "macronutrients." Other macronutrients are carbohydrates and fat.
Protein is the building block of muscle and provides the support your body needs to gain muscle and lose fat. It is the right source to get all the possible benefits from your muscle building/fitness and weight loss regimens are as possible.
Due to its role in the building, repair, and maintenance of muscle, protein is an invaluable source in any fitness plan.

Protein Helps Build Muscle:
Eating protein helps your body build and maintain muscle. When you exercise or workout with weights, the muscle is actually being broken down.

During the work out, the muscle fibers actually tear under the stress of working out. These small tears to the muscle causes a reaction in your body telling it to repair and reinforce these damaged fibers. It is during the repair phase that muscle building takes place. Your body uses protein to build, repair and maintain the muscle tissue in your body. So, in order to increase the benefits of your workout routine, you need added protein to repair your muscles.

Protein Helps Burn Fat:

Protein supplementation also helps the body burn more fat. While cardio workouts, running, walking, etc. help you burn extra calories and burn fat WHILE you are exercising. It is a common misconception that cardio workouts increase your metabolism. You can however, change your metabolism, and burn fat throughout the day and even while sleeping, by building and toning muscle. Protein supplementation plays an essential role in increasing lean muscle.

Protein actually elevates your metabolism.

Protein is harder for your body to digest than fat or carbohydrates. It requires more energy for your body to digest protein. Therefore, you burn more calories with protein.
Protein also helps to suppress our appetite. By consuming less calories, of course would in turn contribute to successful weight loss. Then, because of protein's ability to help us maintain muscle, the body will burn fat more efficiently.

>>Interesting fact: If two people eat exactly the same amount of calories per day, the one with a higher protein intake will have a higher metabolism.<<

Protein Supplements I've Tried & Recommend:

1- IDS New Whey Protein Shots - Comes in 8 flavors, pre-mixed, great tasting. Most convenient but also least economical. 12 tubes in the $20-$28 range. Choice of 25 gram or 42 gram

2- Body Fortress Whey Protein - This is what I use religiously. It's powder form though and comes in about 4 flavors. Not nasty-tasting like many others I have tried. Mixes well with a shaker cup. Supplies a whopping 52 grams of protein per 2 scoops complete wih glutamine, taurine and BCAAS. Definitely more bang for the buck. I buy it at Walmart for about $14 for a 2lb jug.

3- SIX STAR Hardcore Strength Whey Protein - Same basics as #2, tastes good but slightly more expensive. Around $22 for 2lb jug.

Beginner Fitness Routine that works

Just getting started in the gym and don't know what to do? One thing I found on my weightloss/fitness journey is everyone responds differently. Figuring out what works best for you is the key. A workout you might find in a bodybuilding magazine, men's or women's health magazine or any of the thousands of fitness forums on the net are not designed for the average person. I personally went through several different routines until I found one that worked for my body type and one I could stick with, most importantly. Keep it simple, make it do-able so you don't dread it and move through the exercises at a moderate pace.

Tip: Lot's of people like to use the gym equipment as furniture to sit and chat. I avoid the chatters by using an ipod and earplugs. Then the chatters don't start a conversation because they think you can't hear them!

What workout schedule will work best for you? At the very least, you should try a 3-on, 4-off Circuit Training Routine. Most people can easily work this in their schedule. For example, Monday, Wednesday and Friday. Taking a rest day in between eack workout day. This is the program I started with and achieved fairly quick results. Cycling through the machines, or alternating some free-weight movements if you wish. Don't be afraid to add to or alternate an exercise into your workout that works better for your body type. Below is an example of what I used:

Monday/Wednesday/Friday

Weeks 1-4:

10-30 minutes on treadmill or eliptical, etc. for cardio and warm-up before every session.

>Leg press machine 1-3 sets for10-15 reps

>Bench Press machine 1-3 sets for10-15 reps

>Shoulder Presses (dumbell or machine) 1-3 sets for 10-15 reps

>Machine Row 1-3 sets for 10-15 reps

>Seated Preacher Curls 1-3 sets for 10-15 reps

>Triceps Push Downs 1-3 sets for 10-15 reps

>Calf raises (standing or seated) 1-3 sets for 10-15 reps

>Crunches-Abs (ball or roman chair) 1-3 sets for 10-20 reps

*Rest about 1 minute between sets. More if you need it. Men will do better with around 10-12 reps per exercise and Women will want to go with higher reps like 15-20 per exercise.

The 3-on, 4-off Circuit Training Routine is for the beginner who might say, "I'd like to lose the spare tire and maybe add a bit of muscle. I don't want to be big and bulky though!" Be careful to give the body a warning of what is coming though. Don't over do it! A whole body workout 3 days per week is the fundamental start for any resistance training program. What you do is take one exercise for each body part and do three sets of 10-15 reps with it. On week one, you may find that three sets is a bit too much. This depends on the shape you are in going into it. A good way to ease into this is to do 1 set of everything for week 1, two sets of everything for weeks two and three. Finally, doing all three sets by the end of the month. By the time you begin with month two, you'll be able to perform three sets of 10-15 for every muscle group on Monday, Wednesday and Friday. Each day of the 3-on, 4-off Circuit Training Routine will begin with 10 to 30 minutes of your preferred cardio. Treadmill, elliptical, bicycle, power-walking, etc.

Believe me, if you change your eating habits even slightly and follow the beginners routine, in about 12 short weeks you're going to start seeing the difference in the mirror!

Set short-term fitness/weightloss goals and go for it!

GADGET'S DON'T WORK!

We've all seen the latest infomercial gadgetry on late nite cable TV; the ab-ripper, thigh master, lose 10lbs in 2 minutes, the list is endless.


If you look at the disclaimers, in extremely small print, it always says: "Results not typical." So that would explain the reason hundreds of thousands of people do not succeed in reaching their goals in terms of workouts and weightloss regimens because the gadjets simply DO NOT WORK. If they did work, you'd hear your friends and family talking about it and recommending it. If it worked, there would be no need to invent a thousand more gadjets just like the first one. Ask yourself this, "If there was an easy way to workout, eat what you want and lose weight, wouldn't everybody be walking around with a sixpack?" You've never seen a bodybuilder, fitness guru, instructor, hollywood actor, etc. use nothing but the tried and true approach of cutting fat intake and good ole resistance training.

Awhile back not too awfully long ago, I weighed 310lbs, wore a size 42 pant, XXXL shirt and aching bones from carrying around the added body weight. I've always been into some form of weightlifting or powerlifting but I looked more like an offensive lineman than a bodybuilder. My diet consisted mainly of fried foods and I did virtually no cardio. I was absolutely disgusted to even look at myelf in the mirror anymore. I decided one morning that I was simply going to have to do something about this before it wrecked my health. Over the past 5 years I had tried every fad diet and magic pill that came down the pike. I would lose weight, then in a couple months, gain back twice as much as I lost. I knew I'd have to figure out a plan I would stick to. I knew I could never tell myself I was dieting or I wouldn't stick to it. That was around October 2007. Now I weigh 230lbs, 9% bodyfat, 34 inch waist, went from XXXL shirt to LG and at 39+ yrs old, I'm in better shape than I was in my 20's. I lost a full 80lbs of fat and no matter what your personal goals are...You can too!
Here's the basics of my system. I'll give it in simple form now but if I have a lot of interest concerning this particular blog I'll go into more detail concerning the training routines and supplements I used that actually worked.


1- For one whole week, write down EVERYTHING you eat and drink. Write down the calories and how many servings. This will tell give you a world of information that will absolutely shock the average person. You need to figure up on average about how many calories you consume per day. The average recommended calorie intake is 2000-2200/day. Keep in mind that 3500 calories must be denied in order to lose 1 lb of bodyfat. After one week, you will know how many calories you consume so you will know where to set your goal at.


2- Set short-term goals and be realistic. If you go at it too radical, you're doomed from the start. I set my weightloss goals at 10lb increments. I knew I should easily be able to drop 2lbs/week, so I wouldn't weigh myself for 4-5weeks. DON'T TELL YOURSELF YOU ARE DIETING. Diets do NOT work, you already know that. You're just trying to slowly adjust your eating habits. My main love was (and still is) deep-fried foods, so tasty, especially McD fries but so bad for you. Just start out simple. What you would normally eat, try a little less AND eat slower. If you'd normally order a combo meal w/ a large fry, try a small burger and small fry. You don't have to deprive yourself, just go a little less extreme. It works, believe me. Don't put yourself in a time crunch and say, "I'm going to lose 20 lbs in two weeks if it kills me!" You may starve yourself to death and do it but it won't be fun and it certainly won't last.


3- Have you ever seen anyone that has just lost a bunch of weight but didn't exercise? Their bodies just look weird and out of proportion. OK, this is the clencher no one likes to hear. Join a gym or fitness club. I know, I know, "I can workout at home and get the same results." Yes, you can but No, you won't. I have a complete home gym in my office that has been turned into a very expensive coat rack. Joining a gym will help inspire you when you see others that are already where you want to be as far as goals are. This will inspire you to try harder. Yes, it will. Don't go in and kill yourself the first day or you'll be so sore the next few days, you won't go back. Start small and realistic, workout 30-45 minutes tops and get outta there! I try to workout Mon.-Fri. and take Sat. and Sunday off but thats me. I try to tell myself, even when I don't feel like it, "ANY workout is better than no workout at all." Be proud of yourself for going and don't beat yourself up when you don't feel like it. Joining a gym will hold you accountable to workout like you should. Home gyms, bowflex, etc. will not. Think about it.


4- Drink plenty of water. I know you've heard this a thousand times but it's true. If your body doesn't get enough water intake, it will naturally retain water and water retainage makes one look fatter. Water helps flush fat cells and free radicals out of our bodies. This sounds like a lot but try to drink one whole gallon of water per day. Spread it out, of course. When you go to a resturant, order water with your meal instead of sweet tea or soda. That alone will help you cut out about 900-1000 calories per day!


5- Extra protien in your diet. I've read that a good rule of thumb is take your body weight divide by 2 and that's how many grams of protein per day one should have when losing weight and exercising. That sounds like a lot but extra protein is proven to help you build muscle fiber and shed bodyfat. I get mine at the local Wal-Mart, Body Fortess 100% Whey Protein, 2lb container for about 14 bucks. It has 52 grams of protein per 2 scoops. I mix with water or ice and coffee and take morning, noon and night before bed. Also lean meats such as chicken breast, salmon, tuna, sirloin are good sources of protein to add. Protein is the key when trying to lose weight. You always want more protein than carbs in your diet.


These are 5 simple steps that have definitely worked for me. I'm just the average Joe who got tired of being fat and outta shape, decided to do something about it and I'm now 80 lbs lighter. Best of luck to you!