Christina Aguilera - Your body Robert S Remix [HD/HQ]

Tube. Duration : 3.50 Mins.

Christina Aguilera - Your body Robert S Remix [HD/HQ]

123bpm Eb Major Simply build in FL Studio 10 with a lot of effect plugins in FX mixer - look at procesor :) Remix for Indabamusic.com My page Soundcloud.com/...

Christina Aguilera - Your body Robert S Remix [HD/HQ]

Christina Aguilera - Your body Robert S Remix [HD/HQ]

Christina Aguilera - Your body Robert S Remix [HD/HQ]

Christina Aguilera - Your body Robert S Remix [HD/HQ]

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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

When it comes to formulating a bodybuilding diet, you are going to have to pay attention to where your calories are coming from, not just take a 'free-for-all' approach and eat whatever you are in the mood for.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

While you will gain weight if you just focus on getting more calories in, there is a greater chance that this weight gain will tend towards being fat gain rather than muscle gain - which is not what you're after.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

A better approach is to calculate your target calorie intake, and then from there, determine how many calories from carbohydrates you should be eating.

Your Needed Calorie Intake

First figure out how many calories you need to successfully add muscle mass to your body. A good guideline to go by is to take your current body weight (in pounds) and multiple this by 16 calories if all you are doing is lifting weights and are pretty sedentary the rest of the time, or 18 calories if you are performing more cardio activity or have an active lifestyle (have a job where you are moving around much more).

Once you've got that number, then you can figure out your carbohydrate needs.

Figuring Out How Many Carbohydrates To Eat To Gain Muscle

In order to gain muscle then, you're going to have to supply your body with more energy than it needs just to sustain itself so that it has this extra energy to put forth to building new muscle mass tissue.

Since carbohydrates are the preferred source of fuel by the working muscle tissues, it only makes sense to eat more carbohydrates, rather than getting the extra calories from protein or fat (although some do prefer fat, however this is an entirely different diet approach).

It's a good idea to aim for at least 1.5 to two grams of carbs per pound of body weight, however this can easily be raised up to three or four depending on your calorie needs. For those of you who have an extremely fast metabolism, you're likely going to find that you simply require huge amounts of carbs if you hope to achieve the calorie target you're aiming for.

Where To Place The Carbs

Next you need to decide where you should place the carbohydrates in your day.

Ideally you want a very large portion of these extra carbs to come right around the workout period as this is when your muscles will really suck them up into the cells and create the greatest muscle gain possible.

Aim for at least 200 calories worth of carbs (there are four calories per gram) before your workout and another 300-400 immediately after. Again, this can be increased depending on your own individual needs, but this should be used as a good guideline for minimum amounts.

After that, eating them during the portion of the day where you are most active is a good idea, however don't fall for the myth that if you eat carbs right before bed they will automatically turn into body fat, because this simply is just not the case.

Getting in your daily carbohydrate total is important so if this means having some right before you go to sleep, so be it.

So, have a look at your current diet and determine whether you might be falling short. Not eating enough carbohydrates is a surefire way to derail your progress fast - and cause you to pretty much waste away your time spent in the gym.

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123bpm Eb Major Simply build in FL Studio 10 with a lot of effect plugins in FX mixer - look at procesor :) Remix for Indabamusic.com My page Soundcloud.com/...

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The Scary Truth About Soy Protein and Bodybuilding

The Scary Truth About Soy Protein and Bodybuilding
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The Scary Truth About Soy Protein and Bodybuilding

Inevitably there's a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show 'studies' that soy protein and soy products can be detrimental to your health. And while it's true that early claims of soy wonders might not be entirely true, there's also myth that soy protein is bad.

The Scary Truth About Soy Protein and Bodybuilding

First off, there's a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.

The Scary Truth About Soy Protein and Bodybuilding
The Scary Truth About Soy Protein and Bodybuilding

There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.

But first a warning!

This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.

Let me explain... Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.

All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.

Type of Protein :: Biological Value Rating

Whey: 106-159 Egg: 100 Cow's Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49

For all these reasons, you can and should see that soy protein is listed lower. That just means it's not the most anabolic of proteins for optimal muscle growth.

But don't get me wrong...

This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it's bad for you.

In fact, let's continue on with a little example.

John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)

For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.

John should be consuming 160 g of protein a day.

Here's where the myth and some problems come into play! Read carefully.

If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.

John also won't be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.

The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.

A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.

Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15.

After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:

"Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults."

So let me summarize and review...

Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean it's bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it's not optimal. You'd also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).

Copyright 2006 Marc David

The Scary Truth About Soy Protein and Bodybuilding
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Bodybuilding For Women Over 40

Bodybuilding For Women Over 40
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Bodybuilding For Women Over 40

I wanted to take the time to talk to you about bodybuilding for women over 40. This is a really great sport to get into. I know with my life, things were starting to get dull and mundane. I was doing the same thing every single day and there just seemed like life was lacking. Bodybuilding was able to give me a purpose. It turned my days from the same old routine to a challenge that I had to win. Suddenly I had a purpose and each required me to battle for. This is what I loved about bodybuilding. I'm going to show you how bodybuilding for women over 40 can be extremely successful and rewarding for those who try it.

Bodybuilding For Women Over 40

The most important part of this process is the way you eat. You can't eat like a normal person, you have to start eating like a bodybuilder. This means you will be eating smaller meals more often. There is a few specific reasons for doing this. The first is that when your body is constantly digesting some food, you'll always have enough nutrition coming into repair muscle tissue. The second reason is that when you're constantly digesting, your metabolism speeds up and you burn more fat.

Bodybuilding For Women Over 40
Bodybuilding For Women Over 40

Another aspect of bodybuilding for women over 40 is the gym. You're probably going to feel quite intimidated here. I suggest you stick with the basics of what makes up good bodybuilding. That means such exercises as bench press, bent over rows, deadlifts, squats and military presses.

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"Frankfurt Flyer" Buck Building From Scratch

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"Frankfurt Flyer" Buck Building From Scratch

Chris at The Motoring Journal gives you a look at auto body buck building from scratch. Using techniques similar to the post WWII German Racing "Specials" ou...

"Frankfurt Flyer" Buck Building From Scratch

"Frankfurt Flyer" Buck Building From Scratch

"Frankfurt Flyer" Buck Building From Scratch

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Chris at The Motoring Journal gives you a look at auto body buck building from scratch. Using techniques similar to the post WWII German Racing "Specials" ou...

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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

When it comes to formulating a bodybuilding diet, you are going to have to pay attention to where your calories are coming from, not just take a 'free-for-all' approach and eat whatever you are in the mood for.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

While you will gain weight if you just focus on getting more calories in, there is a greater chance that this weight gain will tend towards being fat gain rather than muscle gain - which is not what you're after.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

A better approach is to calculate your target calorie intake, and then from there, determine how many calories from carbohydrates you should be eating.

Your Needed Calorie Intake

First figure out how many calories you need to successfully add muscle mass to your body. A good guideline to go by is to take your current body weight (in pounds) and multiple this by 16 calories if all you are doing is lifting weights and are pretty sedentary the rest of the time, or 18 calories if you are performing more cardio activity or have an active lifestyle (have a job where you are moving around much more).

Once you've got that number, then you can figure out your carbohydrate needs.

Figuring Out How Many Carbohydrates To Eat To Gain Muscle

In order to gain muscle then, you're going to have to supply your body with more energy than it needs just to sustain itself so that it has this extra energy to put forth to building new muscle mass tissue.

Since carbohydrates are the preferred source of fuel by the working muscle tissues, it only makes sense to eat more carbohydrates, rather than getting the extra calories from protein or fat (although some do prefer fat, however this is an entirely different diet approach).

It's a good idea to aim for at least 1.5 to two grams of carbs per pound of body weight, however this can easily be raised up to three or four depending on your calorie needs. For those of you who have an extremely fast metabolism, you're likely going to find that you simply require huge amounts of carbs if you hope to achieve the calorie target you're aiming for.

Where To Place The Carbs

Next you need to decide where you should place the carbohydrates in your day.

Ideally you want a very large portion of these extra carbs to come right around the workout period as this is when your muscles will really suck them up into the cells and create the greatest muscle gain possible.

Aim for at least 200 calories worth of carbs (there are four calories per gram) before your workout and another 300-400 immediately after. Again, this can be increased depending on your own individual needs, but this should be used as a good guideline for minimum amounts.

After that, eating them during the portion of the day where you are most active is a good idea, however don't fall for the myth that if you eat carbs right before bed they will automatically turn into body fat, because this simply is just not the case.

Getting in your daily carbohydrate total is important so if this means having some right before you go to sleep, so be it.

So, have a look at your current diet and determine whether you might be falling short. Not eating enough carbohydrates is a surefire way to derail your progress fast - and cause you to pretty much waste away your time spent in the gym.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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