Guide to Burn more Fat

I was reading my Oxygen magazine, when I came across this great article on BURN MORE FAT. It is a guide to boosting your metabolism and shedding fat 24 hours a day 7 days a week. Follow this all day guide to maximize your calorie-burning potential.

6:45 a.m. : Take a supplement
When your body isn't getting enough from your diet,take a multivitamin,fish oil or vitamin D. These will really help to get your day started. Make sure your choose quality supplements. Supplements that are free of metals and pesticides.

7:00 a.m.: Eat some PROTEIN

"By eating breakfast, your literally breaking the fast, which will jump start your metabolism and keep it going throughout the day," says Melissa Hershberg,MD. Include a source of protein, since it burns hotter than other nutrients and requires your body to work harder to digest it. Basically, you burn more calories. A great source of protein is Whey protein. Also you can opt for egg whites or Cottage cheese for breakfast.

9:00 a.m.: Have a cup of GREEN TEA

If you are dragging a little bit and need to boost your energy try some green tea. Green tea has been shown to help people burn 80 more calories a day, says Davis Herber MD. Try adding in 3 cups of green tea a day.

10:00 a.m. : Make a little Snack

Try eating every 3-4 hours. A good eating "diet" is to try and eat 5-6 small meals a day. A few good ideas for snacks are : Celery with a little peanut butter. Cottage cheese with non-fat yogurt, Apple and string cheese, Cottage cheese with a little salsa. Or try some Hummus and carrots!!

12:00 p.m. : Take a walk or do some calisthenics during Lunch Break. Just get MOVIN!! But, make sure you leave time to eat. Grab a salad with some grilled chicken on it!

3:00 p.m. : Have a little Snack....Protein Shake...or try some hard boiled egg white ( you might not want to have these at the office..) Yogurt and Fruit. Remember this is a snack. So always watch your portions.

5:45 p.m. : Hit the Gym! Time to PLAY!!

Yay work is done now you can go to the gym and play. Release that stress from the day! Get in there and bust out some interval training. Aim for 40 minutes. Then see if you can add in another 20 minutes of weight training. Doing this you will surely rev up your metabolism and you will feel AWESOME when you are done!

7:00 p.m. : Dinner time try and add some spice!!

Try adding in some different spices. I can not live without cumin and Cayenne pepper! Add them to your chicken dishes. It is has been shown that adding in spices will heat up your metabolism. So try using cinnamon,cumin,pepper,garlic or cayenne! It will heat things up for sure!

7:45 p.m. : Clean up and Close up

Clean up the kitchen and close it down! Eating hours are OVER! Stop eating two to three hours before heading to bed. This way you give your food time to digest. Our metabolism slows down at night. So if we have any food that is undigested it will turn to FAT! So make sure you stop the snacking and munchies 2-3 hours before you "hit the hay!"

9:00-Time to unwind and relax

Take this time to relax and de-stress from the hectic day. Take a bubble bath. Enjoy a cup of tea (caffeine free..that is!) Or read a good book. Stress can be bad for your heart but it is also bad for your waistline. It has been shown that when stressed your body releases cortisol which makes you gain weight. So RELAX,RELAX,RELAX!!

10:00- BED TIME

Get your ZZZZZZ's! Studies have shown that lack of sleep results in weight gain. When you are tired you feel hungrier which makes you eat more. Not only that but, you crave sugar and carbs. So get your rest! Your body needs this time to recuperate! So stop depriving yourself of sleep!

I personally stick to a schedule similar to this and it has made a big difference in achieving my goals. Not only that but I feel GREAT!!! Try it out for a week...and believe me you will feel the difference. Keep up with it and within no time you will SEE a difference!!

Top Ten Bodybuilding Supplements. Number ONE: WHEY PROTEIN

The #1 bodybuilding supplement that is essential in building muscle is WHEY PROTEIN! This is a supplement that you cannot live without! Whey Protein is the #1 bodybuilding supplement of all time. Did you know that whey protein is the fastest digesting protein, and it is the easiest to get your hands on. If taken before and after a workout, whey protein will boost muscle growth. Whey is also high in BCAAs ( the #3 best bodybuilding supplement) research has also shown that it contains small protein fragments called peptides, that increase blood flow to muscles. If you are looking for just one bodybuilding supplement to take, WHEY PROTEIN is the one!!!

Top Ten Bodybuilding Supplements. Number TWO: Creatine monohydrate

Are you looking to gain strength and size?? Well, then this bodybuilding supplement is for you! You have probably heard about Creatine or creatine monohydrate and maybe you are currently taking it. Creatine is one of the most effective supplements in history. The numerous studies that have been done on Creatine poweder support its ability to boost muscle growth and strength. Creatine makes you stronger and keeps your muscles saturated with the fast energy they need to perform rep after rep. Creatine monohydrate also pulls water into the muscle cells, helping them to gain in size. Creatine powder has also been found to boost growth by increasing levels of IGF- in muscle. If you are looking for gains in size and strenght add creatine to your pre and postworkout shakes. Add about 3-5 grams daily. This is one of the great bodybuilding supplements! If you take Creatine monohydrate, please let us know how you have benifited from it. We would love to hear your feedback!

Top Ten Bodybuilding Supplements. Number THREE is. - BCAAs

Top Ten Bodybuilding Supplements.
BCAA

Among the most beneficial and effective bodybuilding supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine.This group of three amino acids are very important for boosting muscle growth. Leucine is the most important among the three, as research shows it can stimulate protein synthesis, the process in the muscle cells that creates hypertrophy. Although the three work better together and provide a lot of benifits. BCAA as bodybuilding supplements also help boost insulin release,which is what you want to do after workouts to stimulate growth and help to drive nutrients such as amino acids,glucose and creatine into muscle cells. Studies have also found that supplementing with BCAA weakens the catabolic hormone cortisol during exercise. Taking BCAA as bodybuilding supplements around workout time helps decrease postworkout muscle soreness. Add BCAAs to your bodybuilding supplements. Take 5-10 grams of BCAA with breakfast or your pre and postworkout shakes, and a late-day meal. All of this will increase muscle growth

Top Ten Bodybuilding Supplements. Number FOUR- Benefits of Arginine

Another great amino acid that is very popular among bodybuilders is Arginine. Arginine which has many benefits as part of you bodybuilding supplements. It is the main active ingredient in any effective NO booster on the market. When in the body Arignine is readily converted to NO,which regulates hypertrophy, enhances muscle strength and even aids fat loss. One of the most important benefits of Arginine , is its ability to dilate blood vessels. This increases blood flow to muscles and produces a bigger pump, as well as delivers more oxygen, nutritents and anabolic hormones. This is a great bodybuilding supplement. Add 3-5 grams to your bodybuilding supplements. Take before breakfast or take Arginine 30-60 minutes before workouts and 30-60 minutes before bed. Arginine has many benefits so don't forget it with your workouts.

Bodybuilding Transformation of the Week!!! A great bodybuilding workout Plan

A great bodybuilding workout Plan.

I can across this Amazing Inspiring Bodybuilding transformation today and wanted to share it with you all!

Allison had a weakness for fast food. As do many people today. She say's she remembers her pant size slowly increasing. Until one day it hit her like a ton of bricks and she realized she needed to change so she changed and did it with some !

So that is what she did. She started off slow and educated herself on clean eating. This opened up a whole new world to her. Clean eating and bodybuilding supplements! She also needed to start a good bodybuilding workout plan. From that point on there was no stopping her. Allison had a want and desire to live a healthy life . Not only for herself but also for her children. She said "You just have to want it. It's something that no one else can do for you and there is no magic pill. You have to eat clean and you have to move your body. You have to explore and learn discipline from beginning to end. "

Allison went from 186 lbs to 133 lbs. Congratulations Allison on your amazing bodybuilding transformation! You truly are an inspiration!!

Her is a sample meal and bodybuilding workout plan of hers:

Meal 1:
• 3 egg whites
• Oatmeal
• Cinnamon
• Small handful of berries

Meal 2: Post Workout

• Protein shake

Meal 3:

• Turkey
• Whole grain bread
• Small salad

Meal 4:

• Apple
• 1 tsp natural peanut butter
• Handful of almonds

Meal 5:

• Fish
• Green veggies

Meal 6:

• Protein shake

Training Workout:

Monday: Shoulders & Abs
• Front Dumbbell Raises: 3 x 12
• Shoulder Press: 3 x 12
• Lateral Raises: 3 x 12
• Rear Delt Raise: 3 x 12
• Air Bike: 3 x 12
• Reverse Decline Crunch: 3 x 12
• Hanging Leg Raises: 3 x 12
• Side Plank: 3 x 12
• Oblique Crunches: 3 x 12

Tuesday: Chest & Triceps

• Dumbbell Flyes: 3 x 12
• Cable Crossovers: 3 x 12
• Incline Dumbbell Press: 3 x 12
• Bench Press: 3 x 12
• Dips: 3 x 12
• Triceps Press: 3 x 12
• Triceps Pushdown: 3 x 12
• Lying Triceps Press: 3 x 12




Wednesday: Legs

• Hack Squat: 3 x 12
• Dumbbell Lunges: 3 x 12
• Leg Extensions: 3 x 12
• Leg Curls: 3 x 12
• Jump Squats: 3 x 12

Thursday: Back & Biceps

• One Arm Dumbbell Rows: 3 x 12
• Lat Pulldown: 3 x 12
• Seated Cable Rows: 3 x 12
• Bent Over Barbell Rows: 3 x 12
• Alternating Bicep Curls: 3 x 12
• Hammer Curls: 3 x 12
• Cable Curls: 3 x 12
• Concentration Curls: 3 x 12




Friday: Plyometrics

Saturday: Cardio

Sunday: Rest

So with a solid bodybuilding workout plan and the eating and bodybuilding supplement she was a to transform her body.

Top Ten Bodybuilding Supplements. Number FIVE: BETA-ALANINE

Beta-Alanine
Carnosine

Are you looking to increase your strength and Power?? Or are wanting to gain muscle mass and lose some bodyfat?? Beta-Alanine might be the supplement that you need to add to your bodybuilding supplements. In the body,this amino acid combines with the amino histidine to form carnosine. Research shows that athletes who take beta-alanine have levels of carnosine in their muscles. Study data indicate that taking beta-alanine with creatine helps to gain muscle mass and loss more bodyfat than when taking creatine alone. Take 1-2 grams of beta-alanine or carnosine immediately before and after workouts. These both are great bodybuilding supplements. Have fun with your workouts.

Top Ten Bodybuilding Supplements. Number SIX is. - CASEIN

Casein protein is another one to add to your bodybuilding supplements. A lot of people do not know what the major protein in Milk is. The major protein in milk is something called casein-it is a extremely slow-digesting protein because it forms a gel in the stomach that is difficult for digestive enzymes to break down. Because those enzymes chip away at casein for up to seven hours, it provides a slow, steady stream of amino acids that inhibits muscle catabolism. It used to be recommended that casein protein be taken before bed and between meals, but never around workouts, new research shows that casein can help build muscle as well as slow its breakdown. So if your bodybuilding goals are to build muscle mass start adding it to your daily bodybuilding diet and start adding casein as one of your bodybuilding supplements to your post workout. Add 10-20 grams of casein to 20-40 grams of whey for post workout protein perfection. Also try taking 20-40 grams of casein right before bed. If you are really trying to pack on the pounds can drink 20-40 grams of casein in between-meals shakes. So number six of the top 10 bodybuilding supplements is casein.