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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Wasabi crusted chicken stir-fry

Ingredients:

Chicken breasts
Soy sauce
Bean sprouts
Wasabi powder

Method:

Step one - Cut the chicken breast into strips, lightly dusting them in wasabi powder.

Step two - Add a tablespoon of oil to a frying pan on a high heat; cook the chicken until it browns and a crust forms. Sprinkle on a pinch of ginger and black pepper.

Step three - Remove the chicken, bring heat up again and add the bean sprouts. After 1 minute add 4-5 tablespoons of soy sauce.

Step four - Add the chicken back to pan for a further minute, then serve (with a large jug of water).

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Chest Building Exercise

1. Lie on a flat bench as if you were doing a bench-press. With a smaller bar, usually the ones with curved hand areas, place your hands toward the center for better results, with your index fingers about 5 inches apart.

2. Place the bar between the nipple region, and move it only about one inch above your face, and then behind your head, and as close to the ground as possible. Then pull it back to it's starting position, keeping it about an inch above your face/chest at all times.

3. For beginners bodybuilders it is better to start at 10 kg (5 kg each side), Then gradually work your way up to 20 kg.

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Top Bodybuilding Tips

• Measure your current body weight and body dimensions.

• Consult a certified trainer or read relevant books (if required); if you have any special needs or conditions consult your doctor.

• Set yourself realistic goals and draw up a detailed plan for your bodybuilding program - monitoring it as you go along.

• Find a gym/instructor where you can do your workouts.

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Spice up your scrambled eggs!

Breakfast is the most important meal of the day, so why not spice it up with this recipe for spicy scrambled eggs.

Ingredients:

• 2 large whole eggs and 4 eggs whites
• 1/4 of an onion, finely chopped
• 1 whole red chilli (or chilli to taste), finely chopped
• 1 clove garlic, finely chopped
• 50g cottage cheese
• Pinch of mixed herbs
• 2 slices of whole brown bread

Method:

Take a small non-stick frying pan and spray a small amount of olive oil cooking spray onto it. Grab a small mixing bowl and add the 2 eggs and 4 egg whites. Whisk until the egg and egg whites have mixed together. Then add a quarter of an onion, 1 clove of garlic and 1 whole chilli (finely chop all). Next add the 50 g of cottage cheese and a pinch of mixed herbs. Whisk until completely mixed.

Heat the frying pan at a moderate heat, and add the contents of the mixing bowl. Place your bread in the toaster. Gently stir the contents until the eggs are scrambled. When the mixture is cooked place the toast on a plate, and place the scrambled eggs on top of the toast.

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A Recipe for Muscle Building

Fillet steak with baked sweet potato chips, steamed greens and a light peppercorn sauce.

Ingredients:

Olive Oil
1 Sweet Potato, cut into chunky chips
1 Sirloin Fillet Steak
1 tbsp Red Wine Vinegar
125 ml Beef Stock
2 heaped tbsp 0% fat Greek yogurt
Freshly ground black pepper
Broccoli and Green Beans (Steamed)

Nutritional Content:

Calories - 557 kcal
Protein - 38.8g
Total Fat - 25.5g
Carbohydrates - 44.6g

Method:

1. Place 1 tbsp of olive oil in a small roasting tray and place into the oven, heated at 200 degrees celsius. Hard boil the sweet potato and then bake for 30 minutes.

2. After the sweet potato has been in for 20 minutes, season the steak, then try for 2-3 minutes each side. When cooked, place the meat aside and rest for 5 minutes.

3. Tip any remaining oil from the pan, then add the red wine vinegar and beef stock. Leave to bubble until the liquid has reduced by half, then place the 0% fat greek yoghurt and pepper into the liquid.

4. Serve the steak, chips and vegetables - Bon appétit!

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