the Rules of Natural Bodybuilding : Discipline and Consistency

Tip One - Increase the amount of protein in your diet. The purpose for this is that protein is broadly considered the building blocks of all muscle development. Protein will help build muscle in a number of ways. One reason is that protein will help with repairing and restoring the muscle after it has been worked out to a great degree. Remember, when you are pumping iron at a relatively high intensity, your muscles will be torn down somewhat. This means the muscle tissue will need to be properly repaired and protein lets you achieve this. The protein sources that you should take are lean ones. That means chicken, turkey, egg whites, etc.You do not want to ingest a lot of fat along with your protein intake unless you're bulking up.

Tip Two - Diversify your training program. There are scores of steps that can be followed in order to produce solid gains such as split training programs, supersetting your workouts. The common process of merely increasing weight and reps will not deliver significant results. At a particular point, this strategy hits an upper limit and it does not present any improvements. It may even lead to a loss of gains. You should change your training routine every few months to see impactful results.

Tip Three - Get an adequate amount of rest. While it is easy to understand that some will prefer to hit the gym seven days a week this is assuredly not the best approach to choose. how come? The body grows muscle when it is relaxed and at rest. Muscles do not get bigger when you are working out. They get bigger when you are resting. That's why, you need to get at the very least two full days of rest to see serious mass gains. Think of that as among the most essential of all natural bodybuilding tips, this goes both for sleep and just being stress free in the course of your daily life.

Breast self exam check-up

NIKE FATHER NIKE SON

	The Normal Foot Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It’s the foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe. Best shoes: Stability shoes with moderate control features.
	The Flat Foot This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries. Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.
	The High-Arched Foot This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber. Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.

100 Reasons You Should Work Out Today

1. Because it makes you feel confident 
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because  everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip

WINTERIZE YOUR WORKOUT

Dressing for cold weather is easier than ever with all the great high tech fabrics currently available. Choose breathable fabrics that wick moisture from the body and dry quickly.

Start with a thin base layer. In temps from 40 to 60 this may be all you need. Remember, the rule of thumb is to dress for temps about 20 degrees higher than they actually are. You may be slightly cool to begin with, but you will be warm as soon as your body gets moving.

When the temperature is below 40 you will probably need a second layer. This should be a thin outer shell to help keep out wind and cold. (If you live in an area with much winter precipitation be sure this layer is wind and water proof.) Add gloves and a headband. These can be removed as you warm up and replaced when you are chilled.

As the temperature drops add an insulating (thermal) layer. This is an inner layer between the base layer and the outer shell that holds in your body heat. Once again, be sure this is a good quality, breathable, wicking fabric. Exchange your headband for a hat and scarf, or a neck gaiter.

Don't forget your feet. Waterproof hiking boots are widely available. They may need to be a size larger than your usual walking shoes in order to accommodate thicker (or extra layers) of socks. For some added fun try a pair of snow shoes.

Some good fabric choices for winter clothing include Thermax, Polar Fleece, Cool Max, Thinsulate, Gortex, wool, etc. Stay away from cotton as it absorbs and retains moisture.

Additional tips -

If you need additional layers add them, but stick with several thin layers rather than one or two bulky layers.

Take wind chill into consideration when dressing.
Winds = temperature drop
10 mph = 15 degrees
15 mph = 20 degrees
20 mph = 25 degrees
30 mph = 35 degrees

Watch your step. You may have to slow down in some weather conditions.

Wear reflective clothing or add reflective tape to your clothing.

Be sure to wear sunblock and sunglasses.

Don't forget your water.

Ways to Motivate and Get Off Your Cold Weather Butt

Staying cooped up indoors all winter isn't beneficial for your health and can leave you more exposed to illnesses doing the winter rounds. Getting out and about gives you a chance to breathe fresh air, to see new and varied sights (beats cabin fever), and gives you a sound mind and body workout. 

GO SKIING
Skiing is a thrilling sport that can satiate anyone's need for an adrenaline rush relying on slopes and a pair of skis. What's more, skiing can benefit people of all ages, from around the age of four up to 104, and you can choose slopes to suit your skill level.

WALK IN THE WINTER
No need to stop your treasured walks just because it's cold outside. Bundle up, find good walking routes, and keep your body fit with this gentle yet very effective exercise. Bear in mind that you might need to wear cleats or rugged boots if crossing icy areas; talk to your local running or walking store specialist for advice.

How Many Calories: In A Banana Split?

A)  650  calories
B)  850  calories
C) 1000 calories
D) 1300 calories

The answer is C) 1000 calories.  That's almost enough calories to last me all day! To satisfy that craving with fewer calories, some ice cream shops will happily make you a mini-split, with half a banana and one scoop of ice cream. Otherwise, you'd better either opt for something lighter like frozen yogurt, or make a habit of jogging several miles to the ice cream shop in order to keep eating banana splits without growing out of your scout outfit of by the end of the summer.

Are pancakes fattening?

Pancakes are a complex source of carbohydrates, which your body brakes down into more simple molecules such as glucose (mono saccharides). this can either be transformed to fat under the skin, or used in cellular respiration. So basically it depends on your metabolism. 

How much you eat, and how much you exercise.
 
It is recommended that you eat a breakfast high in carbohydrates and lipids (fats and oils), as long you you keep your metabolism up, as you are likely to burn it off if you are active.
If you avoid eating carbohydrates, you are likely to feel drowsy, and therefore your energy output will be lower, and you will not burn fat as well.

 

Basically, it should be fine, as long as you get plenty of exercise.