Best Weight Loss Tips: muscle building tips

7 Tips for Long-Term Weight Loss

<b>Do the things that it takes for you to burn fat, lose weight and change your body.</b>  Long-term fat loss and weight loss is a process that some are not willing to go through.  Hopefully, you're not in that crowd.  Be prepared for failures and adjustments along the way.  And, never stop doing the things to improve your health and physical appearance.  It will be easier if you have fun along the way.<br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYb08JpTdtXvUhi1C65X96l96T-Za9XmZebEIxEZAOm1c9UaKcrDth3M8kfc7e_YRowFiqDOJ8QOslimjuf5uNtyivaDacLXF81-PMdiWhrhyBHwfTOf-uh6UQ8nvsPvMFxQ7vZ1iKH9KW/s1600/squat+on+bosu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYb08JpTdtXvUhi1C65X96l96T-Za9XmZebEIxEZAOm1c9UaKcrDth3M8kfc7e_YRowFiqDOJ8QOslimjuf5uNtyivaDacLXF81-PMdiWhrhyBHwfTOf-uh6UQ8nvsPvMFxQ7vZ1iKH9KW/s320/squat+on+bosu.jpg" width="214" /></a></div><br /><b>Here are 7 tips to help you lose weight and shape your body: </b><br /><br /><b>Note:</b>  Delete the phrases "fad diets" and "quick weight loss" from your vocabulary.  They never work for you long-term.  Fad diets and "quick weight loss only diets" are short-term fixes for your weight problem and will leave you fatter and frustrated!  Practice eating and exercise habits that will help you burn fat and lose weight over the longhaul.<br /><br /><b>1. A slow or sluggish <a href="http://myfitnesshut.blogspot.com/2011/04/top-3-metabolism-boosters-to-burn-fat.html" target="_blank">metabolism</a> is not the major cause of weight gain.  A caloric imbalance is the cause of weight gain.  If you consistently eat more calories than you burn in a day (caloric surplus), you will continue to gain weight and fat.</b>  <br /><br />Regular exercise and an active lifestyle will help you burn more calories every day.  I recommend that you walk at least 30 minutes every day, even on the days you workout.<br /><br /><strong>2. It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time.</strong> <br /><br /><b>Here is a great goal to start with:  burn fat.</b>  That will require you to improve your eating habits and do regular strength and interval cardio training.  Don't even worry about losing weight at this point.  Just burn body fat (lose inches, shrink your body).  Check your body fat percentage once a week to see if you need to make adjustments.<br /><br /><b>3. Build foundational body and core strength so your body will hold up under intense training to come.  If you're injured, you will not reach your goals.</b><br /><br />Weak body cores lead to back and other related trunk injuries.  Others have weak opposing muscle groups.  An example would be having strong chest muscles but weak back muscles.  <br /><br /><b>4. Do full body workouts, which will include core strength exercises and total body flexibility exercises.</b>  This way your workouts will focus on your "weak links" while training the other parts of your body.  <br /><br /><strong>5. Quality of movement in an exercise should come before trying to increase the amount of weight you lift in that exercise.  Doing this will avoid injuries due to incorrect execution of an exercise.  <a href="http://myfitnesshut.blogspot.com/2011/05/top-5-fat-burning-bodyweight-exercises.html" target="_blank">Bodyweight exercises</a> work well for this purpose.</strong> <br /><br />Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas.   For example, the squat or lunge should primarily work and strengthen the glutes, quadriceps and hamstrings.  If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.  <br /><br /><strong>6. Focus on compound or multi-joint exercises in your workouts.  These exercises work major muscle groups and help you burn more fat.  Exercises like squats (with or without weights), step ups, deadlift, rows, bench press, planks and lunges all apply here.</strong>  <br /><br />Top interval cardio exercises are walking or running uphill, bodyweight cardio and shuttle runs.<br /><br /><b>7. Maintain and/or improve muscle mass throughout your life to slow the effects of aging and keep your metabolism humming.</b>  <br /><br />Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65.  Muscle inflexibility, joint/tendon/ligament stiffness, bone loss and decreased range of motion also comes along with inactivity.  <strong>You can stop a significant portion of this deterioration of muscle mass and mobility by using a regular strength and conditioning program throughout your life.</strong><br /><br /><b>If you need a program to get started building your lean body, get your FREE DOWNLOAD below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a></b> <br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /><br />

7 Tips for Long-Term Weight Loss

Do the things that it takes for you to burn fat, lose weight and change your body. Long-term fat loss and weight loss is a process that so...

3 Muscle Building Tips to Aid Weight Loss

<b>Make no mistake, your top fat burning tool is your muscle mass.  Total body fat loss is the key to burning more fat and transforming your body.  To lose weight and keep it off, you must make a major commitment to strength training.  Muscle up and you will be more successful with fat loss.</b>  Improved body composition and health means less fat and more muscle.  <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q86PtZ6LpjP6hvs4N4qYoGY_8LkOUssKPyXgTaQYwWAdB2_7vtnV2tMfhj4bLQ-sFuGdvuzc9lyN3GVWn10_jsxbocT6DwCTxW7lYGHDKRsN0SAdugiwFZQQMUKK8aUR_Ys9nYUXcpG2/s1600/row+exercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q86PtZ6LpjP6hvs4N4qYoGY_8LkOUssKPyXgTaQYwWAdB2_7vtnV2tMfhj4bLQ-sFuGdvuzc9lyN3GVWn10_jsxbocT6DwCTxW7lYGHDKRsN0SAdugiwFZQQMUKK8aUR_Ys9nYUXcpG2/s400/row+exercise.jpg" /></a></div><br /><b>Get ready to work hard, make adjustments and stay consistent.</b>       <br /><br /><b>Here are 3 Muscle Building Tips:</b>     <br /><br /><b>1. Strength training should be tailored to your body type.</b>  We all have a body type due to heredity and lifestyle choices.  A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances.  The fitness program is then tailored to fit your needs.  Without this assessment, you are don't have a good plan to reach your goals.     <br /><br /><b>Achieving <a href="http://myfitnesshut.blogspot.com/2013/02/7-tips-enhance-growth-hormone-muscle-building-fat-loss.html#.UkC9PtK-2uI" target="_blank">optimal muscular fitness</a> requires</b> flexibility, strength, endurance, power, and speed.  These components should be included in an integrated training program.  <br /><br /><b>Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side.</b>  And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body.  As a result, some muscles become tight, lengthened or weak.   <br /><br /><b>An integrated training program focuses on 3-dimensional muscular balance.  This is done by training in all 3 planes of motion.</b>  This will help overall strength, burn more fat, prevent injuries and enhance everyday living.  <br /><br /><b>Opposing muscle groups should be in balance.  Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this.</b>  Using more unilateral (one-leg, one-arm) exercises also improve muscular balance.  Lunges, step ups and dumbbell exercises fit this category. <br /><br /><b>So, muscle-building is a never ending process.  It is much more than haphazard weight training programs with no design.  You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).</b><br /><br /><b>2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass.</b>  Your cardio exercise should:<br /><br />--Improve heart health<br />--Burn calories (during and after your workout)<br />--Burn fat<br />--Spare muscle mass                   <br /><br /><b>Keep your cardio workouts at about 20 minutes.  That's all it takes to help you reach your goals.</b>  And, it will keep you from the boredom and muscle-wasting that's built into too many long cardio sessions.<br /><br /><b>Intense interval cardio workouts will increase <a href="http://myfitnesshut.blogspot.com/2013/02/7-tips-enhance-growth-hormone-muscle-building-fat-loss.html#.UkC9PtK-2uI" target="_blank">your body's growth hormone</a>.</b> Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.<br /><br /><b>3. Eat for fat loss.  You must eat enough to build muscle and burn fat.</b> A balanced diet which contains the macronutrients (carbs, <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" target="_blank">protein</a>, fats) is best.  <b>You should calculate your calorie needs for reaching your goals.</b> Starvation diets will not work.  Nutritious calories are critical to build muscle.          <br /><br /><b>For instance, you should eat protein with every meal.  Protein is critical for rebuilding muscle tissues after workouts.</b>  Protein also helps you control calorie intake because you stay fuller for longer.  <br /><br /><b>It is also a good muscle building tactic to eat protein before and after strength workouts.</b>  Protein drinks (particularly whey) work well for this purpose.  <br /><br /><b>Work hard to build more muscle mass and watch your body change!</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br /><br />

3 Muscle Building Tips to Aid Weight Loss

Make no mistake, your top fat burning tool is your muscle mass. Total body fat loss is the key to burning more fat and transforming your bo...

The Best Homemade Protein Bars

<b>Save your money buying fat-filled protein bars.  Make your own protein bars that will help you build muscle and burn fat.</b><br /><br /><b>Check out this video:</b><br /><b><br /></b> <br /><div class="separator" style="clear: both; text-align: center;"><a href="http://healthhut.anacooking.hop.clickbank.net/?w=homemadebars" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqxv4w_glCeVZD6fFAkuqIVYb90_K0OP5H1UzfA4BUq46Hk_JDH7SdP9wQOc8RJnFDZJ7ZxgZUOUx5alSGqRHA3g0_OQ4RMuoB-Qm68JicGvWlgq3Fy2M_8-zW5U-hficw0DBL2q-553AG/s1600/protein+bars+video.jpg" /></a></div><br /><b><a href="http://healthhut.anacooking.hop.clickbank.net/?w=homemadebars" rel="nofollow" target="_blank">Protein bars</a> are great snacks, if you eat the right ones.  </b><b>Forget about the 100-calorie snack packs and sugary treats for snacks. They leave you unsatisfied, under-nourished and wanting to eat even more.</b><br /><br /><b>Eat the wrong snacks and it could blow a hole through your fat burning and weight loss goals. </b>Empty calories leave you, well, empty and looking for your next meal too soon.<br /><br /><b>You could be gaining weight because of your snacks between meals.</b> It doesn't have to be that way.<br /><br />What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.<br /><br /><b>Snacks bridge the gap between meals and can help you eat less at regular mealtime.</b><br /><br /><b>Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy.</b> These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.<br /><br /><b>Up your <a href="http://healthhut.anacooking.hop.clickbank.net/?w=homemadebars" rel="nofollow" target="_blank">protein intake</a>!</b><br /><b><br /></b> <br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br /><br /><center></center>

The Best Homemade Protein Bars

Save your money buying fat-filled protein bars. Make your own protein bars that will help you build muscle and burn fat. Check out this vid...

Protein Counting – What is the Important Number?

<div class="MsoNormal"><span lang="EN-GB"><b>The goal of most exercise regimens and diets is to reduce fat while adding tone or muscle mass in body composition.</b> A part of dieting and most serious fitness routines is counting calories and grams. </span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">It can get far more in depth than that in tracking dietary intake with many choosing to separate saturated fats, sugars, and complex carbohydrates for starters; but calories, unsaturated fats, and proteins are important numbers for even casual fitness or health conscious individuals. The question is whether simply counting grams is of any real benefit.<o:p></o:p></span><br /><span lang="EN-GB"><br /></span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCjPT8QpLP1oAN9nxcxQXunANwj_cNQ6oK4aUSTuVJ88poEK2HJajvyT64c5DgqzpsmpWBFvZ3iISyTQRHSP1THurPPWRTiC6IYaYMO8n-qH_cLhd4XwM4wUmcYK5cn7ecRWnHDb6iiZGW/s1600/eggs+and+salmon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCjPT8QpLP1oAN9nxcxQXunANwj_cNQ6oK4aUSTuVJ88poEK2HJajvyT64c5DgqzpsmpWBFvZ3iISyTQRHSP1THurPPWRTiC6IYaYMO8n-qH_cLhd4XwM4wUmcYK5cn7ecRWnHDb6iiZGW/s320/eggs+and+salmon.jpg" width="320" /></a></div><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;">What is the Goal?<o:p></o:p></span></b></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;"><br /></span></b></div><div class="MsoNormal"><span lang="EN-GB">If the goal is reduction of body fat percentage and weight associated with body fat percentage then reduction of calories through diet and burning of calories and fat with exercise are the primary methods. Since the goal is virtually never to reduce lean muscle mass, the counting of protein becomes a factor. </span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">Simply reducing intake of food completely (and therefore calories) without consideration of protein will put you at risk of catabolizing (breaking down) the lean muscle tissue as well as the stored fats. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;">Counting of Calories and Protein<o:p></o:p></span></b></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;"><br /></span></b></div><div class="MsoNormal"><span lang="EN-GB">A correct diet for weight loss or fat burning without loss of lean muscle will include a reduction in calories as well as maintaining protein intake. This is where the attention turns to the grams of protein in your daily diet. If your goal is to gain lean muscle mass, the protein counting becomes even more important. <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">In both instances, the ratio of calories and protein – or to be more precise the percentage of calories from protein is a more important number than actual grams of protein. You cannot effectively gain muscle mass without additional protein intake, and it is difficult to lose weight without a portion of it coming from breaking down muscles if you have inadequate protein intake. </span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">In both cases, you want a lower overall body fat percentage, so you do not want to simply eat protein if it means dramatically higher caloric intake from fats or other sources. <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">This leaves the number to be watched as a percentage of calories from protein. In dieting, to increase muscle mass and burn fat, a good goal is to get 35-40% of your calories from proteins. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b><span lang="EN-GB">Calories from Proteins as a Percentage in Foods<o:p></o:p></span></b></div><div class="MsoNormal"><b><span lang="EN-GB"><br /></span></b></div><div class="ListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-family: Symbol; text-indent: -0.25in;">             </span><span style="text-indent: -0.25in;">Sirloin Steak     59%</span></div><div class="ListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="text-indent: -0.25in;">          Chicken Drumstick</span><span style="text-indent: -0.25in;">    </span><span style="text-indent: -0.25in;">51%</span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                    </span></span><span lang="EN-GB">Typical Ground Beef    23%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><span lang="EN-GB">Salmon   56%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><span lang="EN-GB">Eggs    34%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><span lang="EN-GB">Peanuts    18%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><span lang="EN-GB">Plain Non-fat Yogurt   43%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><span lang="EN-GB">Skim Milk    40%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                  </span></span><span lang="EN-GB">Whole Milk    21%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                  </span></span><a href="http://monstersupplements.com/store/product_list-sub_cat-71-asc-long_name-lang-1.html"><span lang="EN-GB">Whey Protein</span></a><span lang="EN-GB">    96%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                  </span></span><span lang="EN-GB">Egg whites    95%<o:p></o:p></span></div><div class="ListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                 </span></span><span lang="EN-GB">Chicken breast  80%   <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">This sample listing gives an idea of good (and bad) ways of getting a higher percentage of your total calories from proteins. <o:p></o:p></span><br /><span lang="EN-GB"><br /></span><span lang="EN-GB"></span><br /><span lang="EN-GB"><b>Consistency is the key to building muscle mass and maintaining your lean and healthy body.</b></span><br /><span lang="EN-GB"><br /></span><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><span lang="EN-GB"><br /></span><span lang="EN-GB"><br /></span><span lang="EN-GB"><br /></span></div>

Protein Counting – What is the Important Number?

The goal of most exercise regimens and diets is to reduce fat while adding tone or muscle mass in body composition. A part of dieting and m...

7 Tips to Enhance Growth Hormone, Muscle Building and Fat Loss

by <a href="http://www.endlessyouthandlife.com/personal-nutritionists-rehan-jalali-news/" rel="nofollow" target="_blank">Rehan Jalali</a><br /><br /><b style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5;">Growth hormone (GH) is considered by many as the Holy Grail of anti-aging, and among bodybuilders as the Holy Grail of muscle building and fat loss.</b><span style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5;"> This is very evident with all the so-called GH boosting concoctions on the market today. But are there really ways to boost GH levels in the body without injections? Before I get into that, I think some background info is in order!    </span><br /><span style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5;"><br /></span> <br /><h3 style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 20px; margin: 0px; padding: 0px;">Growth Hormone Defined</h3><div><br /></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">GH is a peptide hormone that is produced in, and secreted from, the acidophilic cells of the anterior pituitary gland, which contain five to 10 mg of growth hormone at any one time in humans. GH is the most abundant hormone in the pituitary gland. It is secreted in a pulsative fashion, is regulated by growth hormone releasing hormone (GHRH) and is inhibited by the hormone somatostatin. Secretion decreases with age, and it’s mainly released in pulses during sleep.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;"><b>Most of growth hormone’s powerful effects are due to it’s conversion in the liver to IGF-1 (Insulin-Like Growth Factor). IGF-1 is the key to the effects of GH. It is actually what’s measured in a blood test to determine GH levels in the body.</b> </div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;"><b>GH has been shown to increase lean body mass, reduce body fat, increase energy, enhance immune function, and even enhance sexual function.</b> Obesity diminishes the release of GH, and fasting actually helps increase it. Many studies clearly show that weight training is a potent stimulus for GH release.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">GH and insulin have an antagonistic relationship; they act against each other, so they both need to be increased at the same time. What’s interesting to note is that a study published in the Journal of Clinical Endocrinology and Metabolism in March 2004 showed that testosterone can actually boost GH levels by attenuating auto-negative feedback. In other words, it seems to prevent the shutdown of GH production in response to too much GH release.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">The human body likes to maintain homeostasis. So when GH levels get too high, the body self regulates and causes a downgrade of GH release. One way it does this is by releasing somatostatin, which inhibits GH release. It may also lower GHRH, so a smaller amount of GH is released.<br /><br /><span style="color: black; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">Download your FREE Report, </span><b style="color: black; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">"<a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI" style="color: #7f0808; text-decoration: none;">How to Knock 20 Years Off Your Body</a>."</b><span style="color: black; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"> You will learn the top ways to naturally increase your testosterone levels.</span></div><h3 style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 20px; margin: 0px; padding: 0px;">The Role of Sleep</h3><div><br /></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">90% of GH secretion occurs at night. The circadian rhythms help determine the regulation of hormone released in the body. GH levels need to be maximized during sleep to help rebuild muscle tissue and increase lean body mass. In resistance trained individuals, GH release was lower during the first half of sleep and higher in the second half, whereas it was opposite in non-training individuals. </div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">It’s very important to get deep sleep, according to one detailed study; because if you don’t, it could mean a major decline in GH output, which is bad news for muscle building. The same study showed that GH secretion was majorly associated with slow wave sleep and that when REM sleep declined, evening cortisol levels increased. Cortisol is a catabolic hormone that can break down muscle tissue.</div><h3 style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 20px; margin: 0px; padding: 0px;">IGF-1 (Somatomedin-C)</h3><div><br /></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">Many of the muscle building/fat loss effects of GH are directly related to its conversion into IGF-1 (a fancy word that means a chain of amino acids – 70 in this case). As mentioned earlier, the circulatory form of IGF-I is made in the liver. </div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">The metabolic activity of IGF-I is regulated by several IGF binding proteins; the most important being IGF binding protein-3 (IGFBP-3). IGF-1 has its own receptor site. It has been demonstrated in research that the effects of GH on protein metabolism (including growth and the effects on nervous and renal tissue) are mediated by IGF-1, whereas both of these hormones are antagonistic in their effects on insulin, and some aspects of fat metabolism.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">IGF-1 increases growth, boosts muscle and bone mass, and has important effects on carbohydrate, protein and bone metabolism. It stimulates cell replication, cell differentiation and the synthesis of cellular products (proteins, etc.). IGF-1 has also been shown to improve insulin sensitivity as well. </div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">Swiss Scientists in a study published in 2000 concluded that “Administration of IGF I in vivo causes a broad spectrum of effects: it increases insulin sensitivity, improves the lipid profile, supports protein anabolism, enhances kidney function and bone turnover, and exerts beneficial effects on the cardiovascular system.” IGF-1 causes growth independent of GH, but they do work together synergistically.</div><h3 style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 20px; margin: 0px; padding: 0px;">Growth Hormone Releasing Peptides (GHRP’s)</h3><div><br /></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">The GHRP’s are a family of small peptides acting at the pituitary and the hypothalamus level to release GH. The exact mechanism of action of these peptides has not been conclusively proven, but they seem to act in conjunction with GHRH. Although, a Brazilian study published in 2001 concluded that “GHRP-2 has a GHRH-independent effect on pituitary somatotroph cells.” This means that GHRP-2 may directly release pituitary GH.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">GH secretagogues have been clinically proven in numerous studies to boost GH levels. GHRP’s are not just for the hardcore crowd looking to increase muscle mass though. In fact, GH secretion is blunted significantly in obese individuals; even in individuals who are overweight. What’s more interesting is that greater abdominal fat particularly decreases GH release. Boosting GH levels in obese adults decreases total body fat and especially abdominal fat, making GHRP’s potentially beneficial to anyone trying to get rid of that pot belly.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">GH-releasing peptides (GHRP’s) stimulate the release of GH through their specific receptors on somatotropes (GH producing cells). A study in exercising individuals showed that high dose supplementation with the amino acid L-Arginine and GHRP-2 had positive effects on GH release and somatostatin inhibition. </div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">Basically, these two compounds heightened the stimulatory release of GH from exercise to a greater extent. The study mentioned that the L-arginine was responsible for somatostatin inhibition (remember somatostatin shuts down GH production so inhibiting it could have powerful GH boosting effects). Another study published in Medicine and Science in Sports and Exercise in 2000 showed that GHRP-2 is a powerful GH booster in exercising individuals.</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">If you are one of the many people looking to lose fat, GHRP’s may help through a very unique mechanism, namely; increased utilization of fat for fuel and protein sparing. GHRP’s have also been shown to boost IGF-1 and IGFBP-3 levels. Even though some studies used injectable or intravenous administration of GHRP-2, other studies clearly show it is orally active and absorbed well. Oral delivery technology has also advanced over the years and GHRP-2 can be ingested orally and produce good results in terms of increasing GH levels!</div><h3 style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 20px; margin: 0px; padding: 0px;">Intense Weight Training and GH</h3><div><br /></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">One of the best ways to release GH naturally is through intense weight training. A study entitled “Blood hormone and metabolite levels during graded cycle ergometer exercise” published in 1985 showed that there was an increase in adrenaline, noradrenaline, growth hormone, cyclic AMP, and lactate after increasing exercise workload. </div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;"><span style="line-height: 1.5;">As the amount of resistance increased, there was a greater anabolic hormone response. Another study published in the Journal of Clinical Endocrinology and Metabolism showed that after only 10 minutes of high intensity exercise, GH levels were elevated in the training men.</span></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;"><span style="line-height: 1.5;">A study published in the Journal of Applied Physiology also confirmed the results of the previous study mentioned. What was interesting about this study was that shorter rest periods between sets (one minute vs. three minutes) caused a raise in GH levels. </span></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;"><span style="line-height: 1.5;">Again, lactic acid levels were elevated in these subjects. The study concluded that the more “glycolytic” type intense exercise may increase GH levels. Furthermore, in a study conducted at Penn State University led by top exercise scientist William Kraemer concluded that “higher volumes of total work produce significantly greater increases in circulating anabolic hormones during the recovery phase following exercise.” It showed increases in both testosterone levels and GH levels secondary to that higher volume weight training.</span></div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;">I hope you realize the powerful benefits of boosting GH and IGF-1 levels when it comes to promoting muscle mass and fat loss. By understanding how these hormones work and what supplements you can use to boost them, you will be on your way to a phenomenal physique!</div><div style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 1.5; margin-bottom: 15px; padding: 0px;"><b>Tips for Maximizing GH Levels</b></div><ul style="background-color: white; color: #211f1f; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 22px; list-style-position: inside; list-style-type: none; margin: 0px 0px 20px; padding: 0px 0px 0px 30px;"><li style="list-style-type: square; margin: 0px; padding: 0px;">Try not to eat one hour before bed to maximize GH’s release during sleep.</li><li style="list-style-type: square; margin: 0px; padding: 0px;">Get at least seven to nine hours of deep sleep per night, without interruption.</li><li style="list-style-type: square; margin: 0px; padding: 0px;">Take GHRP’s before sleep on an empty stomach to maximize GH release.</li><li style="list-style-type: square; margin: 0px; padding: 0px;">Avoid carbohydrates before bed time.</li><li style="list-style-type: square; margin: 0px; padding: 0px;">Weight train regularly and intensely using compound movements.</li><li style="list-style-type: square; margin: 0px; padding: 0px;">Take L-Arginine, which has equivocal evidence that it can boost GH levels. High doses seem to work better; upwards of five to 10 grams before bed time. (note: may cause stomach discomfort in some people).</li><li style="list-style-type: square; margin: 0px; padding: 0px;">Take Alpha GPC, which is short for L-alpha-glycerylphosphorylcholine; an acetylcholine precursor derived from soy. This is a new supplement that has been shown in preliminary research to boost GH levels and increase neurological function.  Smaller amounts (150-400 mg) seem to boost GH levels, which makes it more cost effective.</li></ul><div>Be sure and download your FREE Report, <b>"<a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">How to Knock 20 Years Off Your Body</a>."</b>  You will learn the top ways to naturally increase your testosterone levels.<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div></div><div><br /></div>

7 Tips to Enhance Growth Hormone, Muscle Building and Fat Loss

by Rehan Jalali Growth hormone (GH) is considered by many as the Holy Grail of anti-aging, and among bodybuilders as the Holy Grail of muscl...