Protein Rich Foods

Protein is a macro rich nutrient made up of amino acids which are essential for the correct growth and function of the human body. The body can produce several amino acids required for protein production, a set of amino acids needed for protein production, a set of essential amino acids need to be acquired from animal and/or vegetable protein sources. Here are a list of protein rich foods:

1) Turkey/Chicken Breast

2) Fish (Tuna, Salmon, Halibut)

3) Cheese (Low-fat Mozzarella and Cottage Cheese)

4) Pork Loin (Chops)

5) Lean Beef and Veal (Low Fat)

6) Tofu

7) Beans (Mature Soybeans)

8) Eggs (Especially Egg Whites)

9) Yogurt, Milk, and Soymilk

10) Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

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Filled Portobello Mushrooms

Ingredients:

• 2 large Portobello Mushrooms
• 1 cup of cooked Quinoa
• 1/2 cup of crumbled Tempeh
• 1/2 an Onion, diced
• 1 cup of Spinach
• 1 Tomato, sliced
• 2 tbsp of Fat-free Mozzarella
• 1 tbsp of Olive Oil
• 1/2 tbsp of Paprika,
• 1/2 tbsp of Cumin
• 1/2 tbsp of Garlic Powder
• 1/2 tbsp of Onion Powder
• Sea Salt and Black Pepper, to taste

Method:

1) Turn the oven to a high heat.

2) In a large saute pan heat the olive oil on a medium heat.

3) Add the onion and tempeh to the pan and saute for 2 to 3 minutes, or until onions begin to soften.

4) Add the quinoa, spices, salt and pepper and saute for a couple more minutes.

5) On a baking tray, place the portobello mushrooms brushed lightly with olive oil.

6) Stuff the mushrooms with spinach, quinoa mixture, sliced tomatoes, and shredded mozzarella cheese.

7) Then, place in the oven and cook for 5 minutes.

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Tips to increase your fat loss potential

Eat 5 to 6 meals a day

Food consumption involves digestion of foods and absorption of nutrients (proteins, carbohydrates, fats). Digestion and absorption require energy to occur.

Food consumption prompts the body to use energy to support digestion and absorption processes.

Eat protein with each meal to boost your metabolism

For every one of your daily meals you should make sure you include foods that contain high quality proteins (poultry, eggs, protein powders, red meat, fish) if your goal to increase your metabolism.

Proteins have the highest T.I.D out of all the other nutrients (carbohydrates and fats). T.I.D stands for thermogenesis induced by the diet.

Each nutrient (protein, carbohydrate, and fat) needs energy to be digested by the gastrointestinal system and then absorbed into the bloodstream. The energy the body burns to digest and absorb the nutrients is names T.I.D.

Consume carbohydrates with a low glycemic index

Glycemic Index (GI) is the rate at which a carbohydrate contained in food is converted into glucose (simple sugar) and enters into the bloodstream.

The higher the GI of a carbohydrate the faster it enters the bloodstream, whereas, the lower its GI the slower it enters the bloodstream.

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Cajun Sweet Potato Side

Ingredients:

2 medium sized sweet potatoes
1 tsp paprika
Quarter tsp onion powder
Quarter tsp thyme
Quarter tsp rosemary
Quarter tsp garlic powder
Pinch of cayenne pepper
1 tsp olive oil

Method:

1) Preheat your oven to 190 degrees celsius. In a small bowl, mix the paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2) Cut the sweet potatoes in half lengthways.

3) Brush each sweet potato half with olive oil.

4) Rub the seasoning over the cut surface of each half.

5) Place the sweet potato on a baking tray or shallow dish.

6) Bake for about 45 minutes or until tender.

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Tips for Different Bodybuilding Goals

There are a variety of different goals that people will set when bodybuilding which includes tightening and toning of muscles, increasing strength and power, and increasing muscle size. Here are some great tips to help you achieve your bodybuilding goal:

Tighten and tone muscles:

• Focus on increasing reps, decreasing rest, and changing exercises frequently.
• Train each muscle group twice a week.
• Perform fewer sets of each exercise (1-2 sets per exercise).

Increase strength and power:

• Focus on increasing weight.
• Train each muscle group once every 7-10 days.
• Perform multiple sets of each exercise (2-5 sets per exercise).

Increase muscle size:

• Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc).
• Train each muscle on a varied schedule (experiment by training a muscle group 3 times a week and then once every ten days).
• Perform multiple sets for a while and the perform single sets for a week or two.

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Bodybuilding Tips for Beginners

For a beginner, bodybuilding can be a confusing thing.

The various equipment ranging from plates to barbells will leave you not knowing what to do.

Follow these 4 beginners bodybuilding tips and you could be on your way to a successful bodybuilding routine:

The Bodybuilding Workout Plan

There is more to bodybuilding than going into a gym and lifting some weights. You will need a structured bodybuilding plan. Know what you are going to do before you leave the changing rooms, have it in writing and follow it every workout.

Bodybuilding Course and Personal Trainers

By enrolling in a bodybuilding course or seeking out a personal trainer you will be able to learn the correct form for your bodybuilding exercises. Don’t get sloppy and do not rush as bad form wastes your time. Good form takes balance, flexibility, and concentration, by using it you will be able to achieve great results.

Patients!

You build muscle by taxing it in the gym and allowing your body to recover and repair from the microscopic tears that you’ve caused. It will take time (approximately a week for each muscle group) and patience of course. Start by only training each muscle group just one time per week, and experiment with your own frequency after that keeping your workout short but intense. Don’t work out more than 3 to 5 days a week.

Don’t Overestimate your Potential

You may find it tempting to load up the plates on a bar to not look like a beginner, however, you will end up with bad form and possibly even an injury that could keep you out of the gym for weeks. Start with a lighter weight and good form and you’ll be on your way to great results.

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Muscle Recovery Tips

Here are some tips to follow to get yourself back into shape for your next workout faster:

1) Half a teaspoon of cinnamon in coffee twice a day reduces muscle inflammation.

2) Brazilian tea reduces pain and swelling like ibuprofen. For faster recovery drink 2-3 cups the day before a workout.

3) To enhance your recovery take your muscles from one limit to another. For one minute place a cold ice pack on your sore muscle, then for a minute submerge it in hot water. Alternate this 12 times to be prepared for your next workout.

4) As relaxing as sauna may be, using a sauna straight after resistance or weight training can decrease your performance for days after.

5) There is a compound in a cup of tea that triggers insulin secretion, this lowers the amount of sugar in your red blood cells. Having a cup of black tea after your workout can reduce blood pressure by more than 40%.

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