timothious’s BodyBlog

Its very hard to lose fat from belly(abs).But possible in summer.Many peoples want to lose fat and get six packs but its not easy.Don’t lose heart and get started again on it.Start you ab training with killer warm up like running or rope jumping and see good result soon.

Hi my blog is about Easter. Here is Sunday in my Country. So i m calibrating Easter.

TRY THESE:
Sweet potao
Poppyseed noodles
Rice pilaf
Corn on the cob
SOME OTHER BREAD/GRAIN FOODS:
Bagel
Corn tortillas
Popcorn
Crispbread
Oatmeal
Macaroni
Spaghetti
Grits

TRY THESE:
Chicken with herbs/mushrooms
Salmon with sauce  verte
Shrimp salad
SOME OTHER PROTEIN FOODS:
Turkey
Veal
Sole
Snapper
Lean beef
Lean pork

   1) Every morning before you get out of bed, Check your heart rate. If  your pulse is elevated 10 beats or more above
usual per minute, don’t work out that day.( A high pulse means either you’ve been overtraining, or your body needs
rest for some other reason.)While working out:
2)Breathe through your nose rather than you mouth. "If you breathe through your mouth, you’re sending a message
to your body to take a fight-or-flight stance," Douillard advises. "This stresses your body unnecessarily."
3)Focus on how you’re feeling(rather than on how big you want your muscles to be).If you stop feeling comfortable
and are no longer enjoying yourselg, You’ ve had enough.
4)Monitor your breath, heart rate and form. If your breath becomes labored or unever, if your heart starts to beat
uncomfortably fast, or if your body starts to ache, either cut down on ther intensity, or stop to rest. When your strict
form breaks down, stop working out with that particular rep.
5)Weight train with 50% of the maximum weight you can lift. As your mas increases, increase your poundage
accordingly. Occasionnally you many feel the need to increase this pace (when you only have a short time to get in
shape fot a competition, for example.

It’s too bad we didn’t follow out mothers’s advice about eating vegetables. Indeed, the  older we get, the more intelligent our mothers seem.Nutritional
scientists constantly rediscover the value of vegetables and fruits, whether is;s in fighting illnesses, like cancer or heart disease of providing low calorie,
low-fat, low cholesterol sources of valuable nutraents.
Without getting to complex, you should eat at least one fruit and one vegetable high in Vitamin C every day. Doing this usually ensures an ample
supply of B vitamin C fruit and vegetable (an orange and a large piece of broccoli, for example), your remaining portions should include same dark green
vegetables, yellow vegetables (squash, for example) and the rest fruit. You should eat a total of six servings a day (A serving, in the case, is about a half cup.)
Don’t get hung up on counting servings. That’s too boring and clinical. Instead, make an effort to eat an apple or large piece of melon, orange and
banana each day and some broccoli, asparagus, carrots and/ of spinach and you’ll do just fine. If you drink fruit juices, try fresh, Unsweetened varieties.
Choose fresh over canned fruits and vegetables.We aren’t opposed to anyone including a multiple vitamin-mineral tablet each day; for that matter,
we recoommend it. Howerer, we don’t think you need to swallow a medicine chest full of pills if you eat correctly.Pill don’t provide the sort of energy you get
from food.

According to the recommended dietary allowance (RDA) estableished bgy the U.S. National academy of sciences and the world of health organization,
only 0.8 gram of protein per lilogram of bodyweight is sufficient to sustain the issue has not been decided definitively, the evidence suggests that considerably
more protein than that is requited for muscle building.
Since nitrogen is a central component of protein, the inter play between protein production and protein breakdown in the body is measured by what are
termed nitrogen balance studies. If the intake of nitrogen exceeds the amount of nitrogen excreted a state of positive nitrogen balance esists and muscle growth
is enhanced. Megative nitrogen balance occurs when nitrogen excretion exceeds the nitrogen intake.
Until recently, the orthodox view has been that muscle mass could not be in creased if the body exhibited a negative nitrogen balance , and there has
been widespread debate as to whether exercise alters protein metabolism sufficiently to hasten a nitrogen deficit.
Our ouwn clinical studies suggest that high intensity exercise decidedly increases the protein requirements of the athlete. This view is in accordance
with that of Dr. scott connelly, who said: "any setting of an amount of protein theoretically neccessary must be set against the background of activity
(caloric requirements)……..Without this, assiging someone an digestibaility of different types of  protein. For example Egg protein is deemed to have a higher
protein efficiency ratio than soybean protein.
If training increases the level of daily protein requirement, and if suffecient protein requirement, and if sufficient protein is a major factor in the
augmentation of muscle mass, how should we eat in order to achieve maximum growth? Protein loading suggests on answer to this question.

One little-known aspect of Franco’s
training routine is what he didn’t train:
His abs."I always had the best abdominals,
and i never really worked my stomach.
I used to do 25 reps.Maybe."

This contrasts sharply with the training
of another of another champion of the
period, three time Mr. Olympia Frank Zane.
"We’d have frank trainining to us, doing
like a thousand reps. It would make us
sick from watching him, "Franco recalls
with a laugh.

"I’ d say, ‘frank, when are you going to
stop that?’ We ‘d be doing set after
set of exercises, and he’d still be over
there, going and going and going."

So how did Franco build his
abdominals? By incorporating
abdominal work in every exercise
he could. Case in point: Triceps
pulldowns."Just take a half step back
,"he said, standing up to demonstrate.

"Then, as you push down with your
triceps, you also pull down with you
abs.Try it .You ‘ll be sore." Even when
doing bench presses, Franco would
incorporate the abdominals. "Forget
about bringing your feet onto the bench.
Wrap them around the legs of the bench
, and flex you stomach as you push up.
I used to be sorer in the stomach from
heavy bench presses than in the chest.

"I have no patience for the stomach work.
Ilike to train heavy."

MEATS OR PROTEIN GROUPS

Despite what some nutritionists believe, the protein debate - specifically, how much athletes need - is far from over. In general, if you eat like an average American (too much high-fat, high-calorie food), you get enough protein. You should choose your protein from low-fat sources. A protein serving (you should eat 2-3 of these each day) is only 2-4 ounces and that’s not very much, considering some people eat five times that much at one meal, if the eat a full-size T-bone steak and baked potato with a big glass of milk. What should your protein sources be? Fish, skinless chicken and turkey and water- packed tuna are great . We recommend that if you eat lean hamburger chops or weeks. Select as lean a cut of meat as possible, cut off all visible fat and don’t overeat. All your meat should be cooked with low-fat methods. Broil, roast, stir-fry without oil.Bake or poach fish. Don’t fry meats. It doesn’t take much meat to satisfy your protein needs. A large tuna sandwich on whole - wheat bread, without mayo, with two skinless chicken breasts and one glass on milk will satisfy your needs over the course of a day, if your size and level of physical activity are average. At the risk of being controversial, we think that if you’re a bodybuilder trying to lose fat and build muscle you need a minimum of 1.5 grams of protein per kilogram of body weight each day. This is a bit higher than some nutritionists recommend, but a lot lower than many others suggest. If you weigh 60 kilograms (132pounds), that means at least 90 grams of first-class protein a day.(If you’re a couch potato, one gram per kilogram of weight per day is enough.) Bodybuilders use commercial protein supplements for this purpose. These protein powders usually have an egg, soy or milk protein base and extremely l ow in fat and/ or calories. The average person probably doesn’t need protein supplements, provided he or she is eating normal dietary proteins. Unfortunately, fast food , which people eat as protein sources, are devastatingly high in fat, calories and sodium. If you don’t like meat or are opposed to destroying animals to supply human protein needs (Cory is almost a vegetarian - also a snickersarian), you can still meet you protein needs, although it’s a little more difficult. Egg whites, cheeses(choose low-fat varieties), skim milk, cottage cheese, fish, beans, lentils, potatoes and corn are all examples of foods that provide protein. If you get all your protein from plant sourcesm you must be careful to get an adequate amino acid balance from complementary protein sources.