Myntra Miller, Author at Healthy Living Secrets

Muscle Building Diet How To Keep Fat Away – Forever

It isn’t unusual for bodybuilders to binge eat while on a muscle building diet. The hope is that if they eat a lot, they’ll magically bulk up. It’s possible that might happen, but more likely that they will add fat more than muscle.

A shotgun approach to gain muscle doesn’t work as well as a formal and structured muscle building diet. These diets will help achieve the twin goals of burning off excess fat and building muscle.

A nice benefit is that it will accomplish this faster and more efficiently.

Learn More About 14 Day Rapid Fat Loss Plan now*

By knowing what food to eat and how much to eat, it is more likely that a bodybuilder will burn off fat and add muscle right from the beginning. An effective muscle building diet must be based on the right kind of muscle building foods.

Here are 4 of the best types:

1. Egg Whites

Egg white is rich in protein. What makes this form of protein more efficient at muscle growth than other vegetable protein is the high biological value. That’s why egg whites are included in most muscle building diets.

The protein in egg white becomes the building block for other, more complex proteins that make up muscle. As an additional benefit, eggs are rich in minerals and vitamins as well.

2. Chicken and Turkey

Lean meats are an excellent source of muscle building proteins. This source of animal protein is of high quality. Lean meat also has less saturated fat, making it healthier to eat even for dieters with medical conditions.

Other forms of animal protein are also acceptable alternatives to chicken and turkey.

3. Fish

Fish is considered to have a higher content of fatty acids, but is still a good choice for muscle building diets. The reason to prefer fish over red meat is the quality of fat.

Omega 3 fatty acids are found in fish oil, and these essential fats are important in helping the synthesis of protein in muscle. For this effect, the ideal types of fish are tuna, salmon and trout.

4. Some types of Carbs

A bodybuilding diet is traditionally considered to be made up of proteins alone. But for a balanced diet, carbs and fats are also necessary. Carbs provide energy to muscles while exercising, and help replenish reserves of glycogen.

Foods rich in carbs like sweet potatoes and oats are helpful in muscle building when consumed just before a workout. Complex carbohydrates that are digested more slowly provide a sustained level of blood sugar which serves as a consistent energy source for muscular activity.

For more ingredients in a muscle building diet, read this report called “What Makes For A Great Muscle Building Diet?” You’ll learn about 2 surprise foods that are excellent for muscle gain.

The best and most sustainable methods weave these 3 concepts into a program that’s easy to follow and fun to participate in.

One of them is Shaun Hadsall’s brilliant “14 Day Rapid Fat Loss Plan”. If you’ve not heard about it before, be sure to check out this detailed review and visit the official website to learn more.

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Online Fat Loss Diet Programs – Are They Really Effective?

A quick search on Google reveals an extensive choice of online fat loss diet programs, which you can follow from the comfort of your own home.

The question is, are online weight loss programs effective?

The answer has to be that the success or failure of the program is dependent in large part on the individual following it and if you are looking for an online solution to your diet and weight loss problems the best starting point is to be clear about what you actually need from such services.

Are you simply seeking an online weight loss support group? Is it moral support you seek rather than food plans and calorie information?
Do you want access to some kind of fat loss diet calculator – be it for calories or points?
Would a diet tracker be useful and motivating or some other kind of diet software?
Perhaps you just want to read a fat loss diet blog for inspiration or visit a weight loss website for ideas?
Would it be helpful to have health and fitness information included in the program rather than just articles on diets and dieting?

Explore Diet Programs

By taking the time to explore the functionality offered by the various online diet programs you can begin to decide what functions, services and mode of delivery will be of most benefit to you and this in turn increases the chances that the program will be effective for you.

Some online weight loss programs are offered by food manufacturers (you’ll recognize some of the brand names), others are offered by supermarkets. As you will surely realise underlying these services is the opportunity to influence your buying decisions in the service providers favor.

This doesn’t mean the services they offer are not worthwhile – it just means you need to be aware of the marketing motive.

There are other programs offered by the recognized fat loss diet program and weight loss companies who all now seem to offer an online option to attending weekly classes.

Think about which brands you know, like and trust. If you have faith in the company providing the solution you are more likely to stick to the program.

How Much Does It Cost?

Another consideration when selecting an online fat loss diet program is your personal budget.

You’ll find a range of options online from free to $hundreds. Some of these fees include the cost of meal replacement bars, soups and shakes which are supplied to you as part of the deal.

Do you want or need these?

As with all weight loss plans, online diet programs can only be effective if they are followed and adhered to. The onus is on you to make the healthy choices. No-one can do that for you.

There is no doubt that weight loss websites can provide a range of tools, information and support to help you lose weight – only you can decide which of those will be most useful to you.

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Free Report Reveals HOW!

Omron Fat Loss Monitor

The Omron Fat Loss Monitor helps you get accurate fat loss measurements in less than 10 seconds!

By calculating and keep track of your body mass index and body fat percentage, you’ll have a good idea of your overall fitness level.

The Omron Fat Loss Monitor is a great way to get an indication of your overall health and fitness. Most fitness and fat loss programs focus on monitoring your body fat composition.

With the hand held Omron fat loss monitor you can quickly and conveniently analyze your body fat level, right from home.

Learn more about the Omron Fat Loss Monitor here

How It Works

The measurement of body fat percentage with this monitor is easy. Pop the data into your Omron monitor, grab the electrodes on your device, and press ‘Start’.

In just 7 seconds flat, you’ll get a readout of your results, which is based on calculating your body mass index (BMI) using bioelectric impedance technology.

You can measure body fat percentage in different ways like:

* caliper measurements
* hydrostatic testing
* bioelectrical impedance

The Omron Fat Loss Monitor works on the bioelectrical impedance principle. Electrodes on two handgrips measure the electrical resistance between electrodes and use it along with your age, gender and body weight to compute your fat percentage.

The Omron Fat Loss Monitor operates in two modes, one of them better suited for athletes, and the other for non-athletes. The device itself comes with a one-year manufacturer warranty against damage or malfunction. Two AAA batteries are included.

Why Monitor Body Fat?

More than even total body weight, your body fat percentage is a better indicator of good health and fitness.

And if you’re trying to lose weight, then tracking your BMI and fat percentage will tell you if you’re actually trimming fat or if your weight loss is due to other things (like losing body water content or muscle mass).

Learn more about the Omron Fat Loss Monitor here

How Accurate Is A Fat Loss Monitor?

The device provides reasonably accurate readings of body fat percentage and most users of the Omron Fat Loss Monitor are happy with it, even though it underestimates fat percentage calculations when compared to using calipers.

Not only is it easy to use, you also have the option to store data from 9 different people in the device’s memory. This makes the Omron Fat Loss Monitor an easy way to benchmark your BMI and monitor it over the period of your exercise or diet program. It then becomes an index of progress towards your fat loss goals.

Limitations and Restrictions

The Omron Fat Loss Monitor isn’t a very sophisticated instrument that can give you very detailed or precise recordings.

There is a small margin of error (2% to 4% according to the manufacturer) that won’t matter for most people who use it to monitor fat loss over time. In fact, for the convenience and ease offered by the Omron analyzer, most happy users don’t seem to mind the small margin of error.

Those who might notice a bigger variation in body fat percentage are:

bodybuilders and pro athletes
growing children
pregnant ladies
elderly users
people on dialysis
post-menopausal women
those with osteoporosis

As with any device measuring impedance, being hydrated improves the quality of your results. Also, comparisons should be drawn on measurements made at the same time of the day and under similar conditions.

The Omron Fat Loss Monitor cannot be used safely if you have a pacemaker or other implanted devices.

Learn more about the Omron Fat Loss Monitor here

Pros

It’s easy to use and quick
It’s convenient and small sized (weights just 13 ounces)

Cons

The accuracy isn’t perfect, with both over- and under-estimates of body fat as compared to other methods like calipers and the hydrostatic technique.

You can order the Omron Fat Loss Monitor online from retailers like Amazon – go here: click

Video: Omron Fat Loss Monitor Review

Why Omega 3 Fatty Acids Are The Healthiest Food In The World

Fat is bad. That’s a general comment that’s not absolutely correct, because there are “good fats” too. Like Omega 3 fatty acids. Two of them, known by their popular acronyms EPA and DHA, are found in some types of fish. ALA is a plant form of omega 3 fatty acid. Nuts and seeds are rich sources of ALA.

Fatty acids are necessary for your body to function normally. In addition, supplements of omega 3 fatty acids can boost your health in many ways. These forms (ALA, EPA and DHA) are called “essential fatty acids” because they are not manufactured inside your body and must be ingested in your daily diet.

How Do Omega 3 Boost Your Health?

1. Raised levels of triglycerides (unhealthy fat) are brought down by fish oil supplements rich in omega 3. High blood levels of LDL cholesterol and triglycerides have several health risks including heart disease. DHA is highly effective in bringing down blood levels of bad fats.
2. Joint problems like rheumatoid arthritis are relieved by omega 3 supplements, relieving pain and stiffness among long-time sufferers. They work in synergy with anti-inflammatory medicines that are regularly prescribed for arthritis, enhancing their relieving effects as well.
3. The incidence of clinical depression has been found to be lower in communities that have a high intake of food rich in omega 3 fatty acids. This effect has been confirmed by trials using omega 3 supplements as well. Fish oil itself acts as an anti-depressant and increases the impact of drugs for this condition.
4. Fetal development is more likely to be normal when omega 3 levels are normal. DHA is vital for eye and brain development in newborns and infants.
5. Neurological disorders like dementia have been found to be partially alleviated by omega 3 fatty acid supplementation. Memory loss can be averted or reduced and aging-related changes in the brain are stalled or reversed by fish oil supplements.
6. Attention deficit disorder in children has also been found to be mitigated by fish oil omega-3 supplements, but this association is by no means strong enough to consider it as an effective treatment.
7. Lung conditions like bronchial asthma can be improved by omega-3s because of a general anti-inflammatory effect that lowers the release of chemicals that cause airway narrowing.

Can Omega 3 In Diet Meet Your Daily Requirements?

There are some kinds of food that are rich in omega-3 fatty acids and those cultures which consume enough of them in the course of their regular eating habits can comfortably meet their daily needs through food without requiring supplementation.
Foods rich in omega-3s include herring, mackerel, anchovies, wild salmon, sardines, lake trout and tuna. If you eat fish rich in omega 3 at least twice or thrice in a week, you will meet your needs. The only downside to eating so much fish is the likelihood of contamination of the fish by PCB, heavy metals like mercury, and toxins.
ALA is found in plant sources like walnuts, flax seed, canola oil, olive oil and soyabean oil. When planning your diet to contain enough omega-3, don’t ignore the other caloric and nutrient impact of the foods you eat. Oils are rich in other saturated fats which are not good for your health. Nuts contain many calories, and if you eat a lot of them, you could end up gaining too much weight.

How Does Omega 3 Improve Health?

These polyunsaturated fatty acids are necessary for blood clotting and brain cell protection. In addition, omega-3 protects you against strokes and heart disease.
Anti-cancer effects are being uncovered by recent research and the role of omega 3 fatty acids in inflammatory bowel disease and autoimmune disorders predicts more potential in improving health in the future.
Both forms – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – have health benefits and are fortunately found together in many food sources including fish. A daily serving of salmon or a tablespoonful of soyabean oil or canola oil in your food will meet your requirements comfortably.

Who Needs Omega 3 Supplements?

It is preferable to get all your omega 3 through your diet. Plants and foods that are rich in omega-3 also have other nutrients that are good for you. But those who do not eat fish and can’t take other omega-3 rich foods can ensure a daily intake of these vital ingredients in the form of a supplement.
A capsule that provides 500 mg per day of omega-3 is sufficient in most cases. Most supplements are made from fish oil but there are vegetarian options also which contain ALA.
Under special circumstances, the daily requirement may be higher. For example, people who have heart disease or have already had a heart attack may take twice the regular dose of omega-3 supplements. It is always good to consult your medical practitioner before changing supplement dosage.
Omega 3 fatty acids have so many health advantages that they are justifiably referred to as “Superfoods”. Ensuring that you get your daily dose of omega 3 in diet or through supplements can transform your health significantly.

What is macro patterning and how can it help with fat loss?

What Is Macro Patterning and How Can It Help With Fat Loss?

Low Carb Diet

In their quest to lose weight, many dieters are ready and willing to experiment with fad and even dangerous diets.

These are not only useless, some are even harmful to health. In addition, some misunderstandings about what specific terms mean leads to suboptimal results when it comes to fat loss and muscle gain.

Macro patterning is one of the few really effective ways to lose fat. Yet very few fat loss programs teach it or are based on the technique. “14 Days To Rapid Fat Loss” by Shaun Hadsall is one of the notable exceptions, being completely founded on this powerful method of losing weight and gaining muscle.

Macro-patterning is the system patented by its creator, and which is based on patterns of eating according to a rhythm.

This puts your caloric intake in synchronicity with your metabolic rate ensuring that you don’t get into a vicious loop. Improperly understood carb cycling only leads to eliciting a starvation response in your body, causing it to start conserving fat.

Does Macro-patterning Actually Work?

The logic of this reaction is solid.

Your body has no way of knowing that you are consciously cutting down on carbohydrates. It thinks there is a real shortage of dietary calories, and is not sure for how long this will last. So it shuts down metabolism of carbs, trying to keep precious stores saved up for real emergencies.

Even if you now starve yourself to very little starchy foods, no sugar and ban anything tasty from your plate, you won’t enjoy meaningful fat loss. In fact, you might even end up putting on weight because of the storage of fats as a reserve energy source!

What’s Macro-patterning really?

Broccoli - foods to lose weight

Macro patterning is based on letting you eat anything you want while in the diet… just as long as you stay within the prescribed pattern. There will be 3 types of days in your diet:

1. Deplete days – when you consciously cut out carbs from your eating
2. Baseline days – when you eat only the bare minimum to meet energy needs
3. Cheat days – when you can load up on as much carbs as you like

This macro patterning system aligns with the changes in metabolic rate imposed by a generally low carb diet and prevents the fat conserving hormone changes leading to fat loss and body building or adaptive response.

You’ll get rid of troublesome stubborn belly fat and reduce your weight quickly and effectively.

To get more insight into macro-patterning and specific details of how exactly it fits into your fat loss goals, make sure you check out the Shaun Hadsall “14 Day Rapid Fat Loss Plan” and read this detailed review of the rapid fat loss program here.

The True Facts About Shaun Hadsall’s Best-Selling Rapid Fat Loss Program