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Your diet is a very important factor in building muscle. If you spend quality time in the gym, but fail to meet your daily nutritional needs, you won’t be able to reach your body’s fullest potential. This is exactly why the diet goes hand in hand with exercise. Some people even say everything starts in the kitchen. So to start, here’s how to make the best muscle building menu, as discussed on Men’s Fitness: HOW TO BUILD MUSCLE: THE BEST FOODS FOR BULKING UP WITHOUT GETTING A FAT BELLYIf you’re reading this, odds are that you’re in one of these three situations: The first: you can’t build muscle—no matter what you try. The second: you can build muscle—maybe even pretty easily—but not without adding some extra fat around the gut. Or the third: you’ve never really tried the whole lifting thing out and just want to get big (without getting fat, too.) Read more… In particular, here are the animal products that will help you gain more muscle, as listed by Shawn Perine on Flex: 8 Mass IngredientsFor most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building. Read more… For bodybuilder Chris Willitts, who has been following a vegetarian diet for years now, fruits, vegetables, nuts and seeds are enough. Read more in this article on Muscle and Fitness: BUILD MUSCLE WITH WHOLE FOOD, PLANT-BASED DIETVegetarian bodybuilding, could it be the next big thing in the fitness world? That it may be — there’s professional bodybuilders like Torre Washington, bikini competitors like Samantha Shorkey, and professional athletes like David Carter (defensive lineman – Oakland Raiders). They’re giving us a glimpse of what the future of fitness could be. Read more… In conclusion, the best muscle building menu includes protein, carbohydrates and fats, and other essential nutrients. Take note that you should get these nutrients from the healthy food sources. There are packaged products like protein bars and sports drinks that you think are supplying your body with the right amount of vitamins and minerals, maybe that’s true, but they also contain unhealthy ingredients like food coloring and additives. This is why it’s important to always check the labels first. In addition to that, we know that animal products are among the bests, but they also come with bad cholesterol, which is bad for the heart. You can avoid this unwanted effect by minimizing your consumption, while eating more plant foods such as tofu, beans, nuts, avocado, broccoli and more. The post How to Create Your Own Muscle Building Menu appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/the-best-muscle-building-menu/
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Running is actually one of the simplest exercises you can do if you plan to lose some weight. The problem is that it is not loved by everyone. Why? Well, one of the reasons is that people cannot stand the fatigue. They have very low endurance, which, by the way, is the number one you have to improve to be able to run miles. Endurance is the way you tolerate things, whether it’s resisting, recovering or being able to withstand the pain. It just makes sense to hate running if you don’t have this in you, because like any other exercises, it can be tiring. To run is to actually enjoy what you’re doing, and not just for the sake of losing weight. Marathoner and certified coach Jason Fitzgerald shares how you can build endurance and increase mileage, on Women’s Running: How Beginner Runners Can Boost EnduranceIf a new runner wants to get faster, what’s the best way to improve on their race times? Surprisingly, beginners should not focus on difficult workouts or faster paces during easy runs. These training strategies have their place, but new runners are most limited by two factors: Read more… Beginners should always put enough effort to get better every time, such as improving your track workout. You can do this by listening to music, running with a buddy, and more. You can also start strength training. As we all know, doing the same things over and over can result in nothing. No pain, no gain. For general tips to enhance your endurance, here’s another article from Women’s Running: 6 Ways To Build Endurance And Increase MileageFor newer runners, the first few months are not easy. You may be following a couch to 5k training plan and are working on extending your running time from a few minutes to a few miles. But you see progress almost on a daily basis and so you keep up with it. Before you know it, you are running a 5k! Read more… Lastly, consider adding these plant foods to your grocery list to provide you an instant boost: 6 FOODS THAT BOOST WORKOUT ENDURANCEHeard of quercetin? No, quinoa doesn’t have a hip, small-batch cousin. Nope, it’s not some trendy protein blend gym rats are lining up for. The nutritional compound is obscure and often overlooked, but consider it worth remembering. “Quercetin is a flavonoid that can be found in many fruits and vegetables, green tea and red wine. It’s most regarded for its antioxidant properties, which help your body fight off cancer-causing free radicals,” says Julia Falamas, director of programming and operations at Epic Hybrid Training. Read more… If you’re not such a fan of running, we highly suggest you try it. It’s one of the only things that can make you feel “high” without the use of drugs or anything illegal. You don’t have to put too much effort at first try. To build endurance and mileage, you have to trust in gradual progress. You’re really likely to hate it if you already did your best at first. Your whole body will be sore, especially if you are not that physically fit, so there’s a great chance that you’re just going to curse it. Start small, and remember that the development doesn’t happen overnight! The post How Runners Build Endurance and Increase Mileage appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/how-to-build-endurance-and-increase-mileage/
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Unhealthy ingredients are lurking in pretty much everything we eat, which is exactly the reason why almost everyone is at risk for diseases. Everyone, except for those that are following a clean diet. Clean foods have a serious mind-body benefits! Among the top foods are lemon, broccoli, potatoes, salmon, and more. So if you want to take advantage of this fact, here are a few steps to start clean eating for a shredded physique from Melanie Fields on Skinny Mom: 8 Baby Steps to Eating CleanThinking about trying this whole eating clean thing, but not entirely ready to jump in with both feet? Maybe you’ve realized that making a change from your current eating habits might not be a bad idea, but where do you start? Recognizing that what you’re doing now isn’t working is a great first step! The good news is eating clean isn’t a “diet.” It’s a lifestyle and a new way of eating and it isn’t going away. Follow these baby steps to clean eating and you’ll be well on your way to a healthier you in no time! Read more… Now that we know the basic steps, it’s time to throw away the junk in your pantry. Shop for new foods, particularly whole, raw and organic. It’s actually better to visit a farmers market for your clean eating list because they have fresher produce there, and these products could be cheaper. Plus, it’s nice to be a part of your community! Include these foods in your checklist, as listed by Amy Wagner on Skinny Ms: The Ultimate Clean Eating Grocery List- 50 Foods“Wow! You look great!” “Thanks, I feel great, too!” Who doesn’t want to have that conversation? Looking fabulous and feeling healthy come from a combination of regular exercise and smart eating habits. Healthy eating starts with stocking your kitchen and pantry with the right foods. We’re sharing the ultimate clean eating grocery list, 50 of the foods that will put you on the path toward the positive change you deserve. Read more… You may have noticed that the majority of these are plant foods. Well, what more can I say? They’re loaded with essential nutrients that will detox your body! Plus, they’re very versatile. The majority of them can be used as a home remedy for certain illnesses, not just for making delicious dishes. Finally, here’s a final advice from bodybuilder Diego Sebastian, as written by Sam Dehority, on why you’d want to start eating clean as early as your teenage years, on Muscle and Fitness: CLEAN EATING FOR A SHREDDED PHYSIQUEDiego Sebastian didn’t always sport the chiseled physique you see here. The first time he stepped in a gym he was a 5’2″, 105-pound 14-year-old who wasn’t interested in lifting. “I didn’t really get into training until college,” he says. After his sophomore year, he hit 165, but he still needed to get stronger if he wanted to reach his goal of becoming a firefighter. “After four years of school, I went up to 200 pounds, and then I was a firefighter for three years,” he says. “But then I blew out my knee. So I just continued with the fitness stuff — training people and modeling.” Read more… So basically you just need to stay away from unhealthy processed foods, and consume more of the healthier ones. Buy organic products as much as possible to make sure you’re not being exposed to harmful chemicals. The benefits of clean eating for a shredded physique doesn’t really end there. This simple day to day habit will make you healthier than ever, boosting your immune system and emotional health. It’s a must-try if you’ve been feeling stressed, sluggish or irritated. You’ll just notice that you’ll feel better inside and out! The post How to Start Clean Eating for a Shredded Physique appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/how-to-start-clean-eating-for-a-shredded-physique/
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Technology has allowed us to discover things that are decades and centuries ago were just mere fiction and products of creative imaginations. Today, technology now has provided us with the possibility of modifying the genetic make-up of future generations; make them stronger and resistant to diseases, more intelligent. Gene editing has made waves and sparked excitement among scientists and ordinary individuals alike. Understandably, there are many of those who fear that such capability may have adverse effects not just on humans, but on our humanity as well. Scientists have hailed CRISPR-Cas9, a gene editing tool, a breakthrough. The new technology is said to help people live better lives as it allows users to eliminate defective genes and modify genetic structure. Joe Palca praise the new technology from a medical perspective in his article for NPR. Gene Editing Tool Hailed As A Breakthrough, And It Really Is One“Every once in a while a technology comes along that completely alters the way scientists do their work. It’s hard to imagine astronomy without a telescope or high energy physics without an accelerator. From here on in, it’s going to be impossible to imagine biology without CRISPR-Cas9.” Read more… Science has clashed with morality so many times before and the discovery and implementation of the CRISPR-Cas9 will likely extend that battle to another ground. Moralists have shunned genetic coding and mutation, saying those who alter the genetic construction are playing God. But the impact in the field of health and medicine is very significant and can change the course of how we live. It is a delicate issue that needs to be addressed immediately and decisively. Image Credit: Gene Editing Tool Hailed As A Breakthrough, And It Really Is One – NPR News The post Gene Editing Tool Hailed As A Total Breakthrough appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/gene-editing-tool-hailed-as-a-total-breakthrough/
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Many smokers are aware of the ill effects smoking cause to their lives and the people around them. However, many are still addicted to this bad habit despite knowing how smoking leads to serious health issues and diseases. Chief among the diseases caused by smoking is the chronic obstructive pulmonary disease (COPD). A number of smokers are not aware that they already have COPD. What makes the matter worst is that most smokers dismiss Smoker’s cough as just an ordinary cough and not a symptom of a far more serious health issue. According to BBC News, over 1 million Brits have it yet are not doing anything to address or treat this disease. Smoker’s cough ‘could be sign of serious disease’In a new campaign, Public Health England says too many smokers remain unaware of the risks of chronic obstructive pulmonary disease (COPD). COPD, which narrows the airways, can leave people struggling to do simple tasks such as climbing stairs. Read more… The impact of smoking doesn’t just affect smokers. It has been proven that non-smoking people who inhale secondhand smoke are also vulnerable to diseases associated with the habit. There is no cure for COPD. It is a progressive disease that will ultimately lead to more health issues. That said, quitting the habit is one of way of slowing down the disease’s progression. Perhaps now is the time to kick the habit out of the way and start living a better life. Image Credit: Smoker’s cough ‘could be sign of serious disease’ – BBC News The post Smoker’s Cough Could Be Early Sign Of Disease appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/smokers-cough-could-be-early-sign-of-disease/
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Most people spend most of their days sitting in their office chairs, standing up for a few minutes to take the casual breaks and a few trips to the loo. However, no matter how harmless it may seem, the way we sit for prolonged periods of time can affect us in more ways than one, physically, mentally, and psychologically. It’s not just posture that is affected by long hours of sitting, although it is one that is most visible than most. Living a very sedentary lifestyle comes embedded with invisible dangers that will impact the way you live and possibly shorten your life. Sitting is a natural thing we do every day, but doing that for hours can be quite damaging. The important thing to remember is that if sitting is already a huge part of your life, especially if you are working in front of a computer for hours, then you need to offset all that by becoming physically active. In a report by NY Times’ Jane E. Brody, poor posture leads not just to back pain and health issues, but exposes people to street crimes and projects a bad impression especially when you are applying for a job. Posture Affects Standing, and Not Just the Physical KindA distraught wife begged me to write about the importance of good posture. “My husband sits for many hours a day slouched over his computer,” she said. “I’ve told him repeatedly this is bad for his body — he should sit up straight — but he pays no attention to me. He reads you every week. Maybe he’ll listen to you”. Read more… Many scientific studies have been done to research how posture affects a person’s total health. While their methodologies and approaches may have been different, the conclusion is almost unanimous – too much sitting drains many years from a person’s life. The more hours you spend on a chair, the shorter your life span will be. Now, improving your posture should not just be your sole priority. You need to get out of that chair and engage in activities that activates your muscles, your other systems, your whole body. Whether you are participating in high intensity exercises or just giving yourself a break from sitting, the important thing is that you are on your feet and doing something else. Image Credit: Posture Affects Standing, and Not Just the Physical Kind – The New York Times The post How Posture Affects Standing and More appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/how-posture-affects-standing/
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Ingredients
Directions Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll. Spread 2 tablespoons cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla. To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top. Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes. When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups. Source: Cranberry Turkey Roll-Up – MyFitnessPal Image Credit: Cranberry Turkey Roll-Up The post Cranberry Turkey Roll-Up appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/cranberry-turkey-roll-up/
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INGREDIENTS
PREPARATION Combine green peas, avocado, green onion, lime juice, salt, and black pepper in the food processor fitted with an S-blade. Process until well-combined. Source: Green Pea Avocado Spread – One Green Planet Image Credit: Green Pea Avocado Spread The post Green Pea Avocado Spread appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/green-pea-avocado-spread/
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CrossFit is a very exciting workout that almost everyone who tried it got so hooked on it. Some say it’s the “jack of all trades” because it offers different challenges in every session. Needless to say, it’s something you may want to try if you’re looking for a way to spice up your routines, while gaining even more muscle. It combines both cardio and strength, so it’s a win-win. You’re able to save time, which makes it a perfect fit for people who don’t have the luxury of time to work out for hours. To start, here are five basic CrossFit workouts compiled by Amy Schlinger on the Daily Burn: 5 Beginner-Friendly CrossFit WorkoutsIt’s nearly impossible to talk about fitness trends without CrossFit entering the conversation. This high-intensity type workout program of constantly varying functional movements has swept the nation, and doesn’t appear to be going anywhere. Read more… In addition to that, here are 12 more to try, regardless of your fitness level, on Men’s Journal: 12 CrossFit Workouts Anyone Can DoIf you’ve never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you’re right. Read more… Finally, James Sjostrom shares a workout you can do in under 20 minutes, on Men’s Health: The CrossFit Workout You Have to TryI’ve owned my CrossFit NRG in Salt Lake City, Utah, since 2008. Whenever I program a workout for my students, I think of it in one of two ways: high-skill or low-skill. Read more… These basic CrossFit workouts are a must try because they will provide you one hell of a sweaty session, but that’s when you know you’re torching a lot of calories. It also boosts your bone health and overall athletic performance. It literally pushes yourself to do your best effort in every session, so you’re sure that you’re making the most gains out of it. Plus, it only takes about 15 to 20 minutes of your time! Note, though, that you should not attempt this workout if you have breathing problems or heart disease without consulting a healthcare professional. It’s a fast-paced, intense workout, so always put your safety above your desire to tone your body. The post Basic CrossFit Workouts to Try appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/basic-crossfit-workouts-to-try/
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We already know that the two most important things to adjust when trying to build muscle is your diet and workout. If you used to eat unhealthy foods, or work out for only once a month, then you won’t gain much, or even anything at all. But there are instances when you already did your best, and still not see the results you want. Well, maybe you’re missing out on other factors. Sometimes all we need is to know the real life story on how skinny guys and experts decide their approach to packing on muscle. So let’s start with this article written by James Fell about the experience of three personal trainer, on Men’s Health: 3 Genetically Skinny Guys Tell You How They Packed on Huge Amounts of MuscleScientists have recently made some outstanding discoveries—like a black hole that’s 12 billion times bigger than our sun and a brand-new species of human ancestor that lived more than 2.5 million years ago. Read more… The lesson you can get from these three trainers is to start in lower loads, train as much as you can, and increase the load as you feel your body developing. Moreover, bodybuilder and personal trainer Eric Broser shares some advice, on Muscle and Fitness: PACK ON MORE MUSCLE AND GET SUPERSIZED WITH SUPERSETSThere is little doubt that for most of us building new muscle year after year becomes an increasingly more difficult endeavor. The human body does not “consider” the creation of a herculean physique a high priority in its hierarchy of needs, and thus will fight our efforts every step of the way. If you really want to grow you cannot whisper at your muscles — you must SCREAM!” Read more… Finally, expert bodybuilder Dave Draper talks about his experience, on Flex: Dave Draper on Making MuscleWhen I think about my mass-building workouts and reflect on the changes I’d make while applying the experience and knowledge I’ve gained over the nutty years gone by, I realize that nothing has changed. I’m still me in an older body practicing the same basic combinations to fulfill the same basic needs; eating the same basic menu to sustain the same basic muscle. Read more… So there’s no really best or worst approach to packing on muscle, because the truth is, your development relies on your determination and consistency in both your diet and workouts. But sometimes, it depends on your body type, too. So just keep working out and see what’s working for you. Remember to keep on adding challenges to any workout you are doing to boost the gains you get from it. That way, you’ll never get bored with your workouts, too! The post Approach to Packing on Muscle from Fitness Experts appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/approach-to-packing-on-muscle-from-fitness-experts/ |
AuthorNutrition Club is a Canadian owned and operated distributor of quality Sports Nutrition Products. Nutrition Club Canada was founded in the fall of 1994. Our initial goals were to find only unique and innovative brands to import into Canada. Even to this day Nutrition Club is committed to bringing consumers only high quality brands, at an affordable price. Archives
July 2018
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