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Alcohol Effects

When you start on a body building program, you will want to pay close attention to the foods you are feeding your body.  That includes alcohol as well.  Many people like a drink or two or even three to help them unwind and relax.  But when you are a body builder, alcohol can have a detrimental effect on your progress.

Alcohol contains nothing but empty calories.  It has no nutritional value but it does contain high caloric content.  In fact, just one shot of vodka contains 100 calories!  Not only will drinking increase your caloric intake, it slows down your metabolism hindering your body’s ability to process foods.

Alcohol consumption also hurts muscle growth. Not only will having a hangover lower your workout intensity, but drinking actually lowers protein synthesis by twenty percent. There are several reasons why it does this.

For one, it dehydrates your muscle cells. As many know, hydrated and even over hydrated muscles allows for a much higher anabolic environment. Because your cells aren’t holding as much water, it becomes much harder to build muscle.

The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction, relaxation and growth including calcium, phosphorus, magnesium, iron and potassium.

Not only that, but alcohol lowers the amount of testosterone in your body and actually increases estrogen.

Having higher levels of testosterone can help with your workouts by making you more aggressive, so when those levels are down, you will not be as intense in your lifting and weight training.

Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water.  Water is good for you anyway, but for body builders, it can be especially important.  Water is part of every single metabolic process that the body undertakes.

Most experts recommend everyone drink six to eight glasses of water daily to stay healthy.  For body builders, you’ll need much more.  Soda, coffee, and tea don’t count either.  The caffeine can increase fluid loss, so you’re not getting the hydration you need.  Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts.

Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a “high protein” diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you’re eating big to gain weight, then you need even more water to help your kidneys do their work.

Without enough water, the kidneys can’t function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys’ work, it burns less fat. In addition, water can actually reduce feelings of hunger.

Contrary to popular belief, drinking water can actually help you shed excess water weight. When water is in short supply, the body, thinking there’s a shortage, begins hoarding it. This water is stored in extra cellular spaces. In other words, your skin starts looking soft and puffy.

If you’re going to be using supplements in your body building program, and you should, water can help them work.  Supplements like creatine work in part because it pulls water in muscle cells, creating an anabolic environment needed for muscle growth.

For this to work properly, you need plenty of water. Plus, if you’re training hard, then you need a basic mega-vitamin.  Many vitamins are water soluble, and water unlocks the power of those vitamins.
A good diet is essential to an effective body building program.

You can workout with the intensity of a professional, but if your diet stinks, you won’t be doing yourself any good.  Consider the following general tips for your nutritional needs.

- Drink skim milk or soy milk

- Cut sugar from your diet.  Use artificial sweeteners instead.

- No regular soda!  Diet is better for you anyway and doesn’t contain sugar

- Pizza and hamburgers are a big no-no.  Not only are they high in bad fat content, they are highly caloric and can cause you to overeat

- Eat lots of fish to increase your levels of Omega 3 fatty acids

- Chicken breasts are good for you as well

- Allow yourself one cheat day a week where you can indulge in something you’ve been craving.  Just don’t overdo it on your cheat days or you can undo all you’ve accomplished.

- Limit the amount of fruit you eat.  While fruit is healthy, it can have a detrimental effect on your workout.

- Protein and complex carbohydrates are very important

- Instead of eating three large meals a day, eat six smaller ones

- Don’t skip meals

- Vegetables are always a good choice at mealtime

- When eating out, choose foods wisely.

- Avoid most fast food restaurants or opt for healthy choices – remember no burgers!

The body is very adaptable to change.  At first, you may have problems getting used to your new diet.  But once you get used to eating right, you’ll find yourself not even craving the foods you used to eat.

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Lose Fat

Yes, even when you are building the perfect body, you’ll still need some fats in your diet.  Fats are the main source of energy in the body.  Fat combines with glucose for energy in order to spare the breakdown of protein.  That way, protein can do what it is supposed to do – build muscle.

The key to fat intake is to stay away from bad fats and only eat the good fat.  Saturated fat is bad.  These are the fats that contribute to heart disease and high cholesterol.  Because of the chemical composition of saturated fat, your body cannot break it down very well.

Saturated fats are commonly found in animal products such as meat, seafood, whole milk dairy products like milk and cheese, as well as egg yolks.  Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL.  Elevated levels of LDL can clog arteries and cause heart disease.  They are also more readily stored as body fat, so they should be limited.

Trans fats should also be avoided.

This type of fat is often used in commercially processed food because they are preserved longer.  Trans fats cause an over activity in the immune system and are linked to stroke, heart disease, and diabetes.  You should truly strive to eliminate all trans fats from your diet.

Unsaturated fats are easier for your body to break down.

Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.  These fats are found naturally in foods like nuts and avocados.  These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body.

The easiest way to tell the difference between saturated and unsaturated fats is to look at them.  At room temperature, saturated fats are hard and solid.  Unsaturated fats are in liquid form as in oils.

So basically, you should stay away from fats like animal lard and use oils such as olive oil or canola oil.  Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as, well, fat.

Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids.  These fats are most often found in fish and can have some significant health advantages.  They can reduce inflammation, help prevent cancer growth, and improve brain function.

Omega 3 Fatty Acids can actually help combat conditions such as depression, fatigue, joint pain, and even Type 2 diabetes.  Because they reduce inflammation in the body, they are good for the body builder because they help promote muscle recovery which can be important in the body building process.
Fats are actually an important part of any diet.

They play an important role in protecting the body’s vital organs.  Fats keep the body insulated, maintain healthy hair and skin as well as providing a sense of fullness after meals.

Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body!  However, you must be careful not to overdo on the fats, so consider the following suggestions for keeping your fat intake at a healthy level:

- Snack on peanuts instead of chips or candy.  About a ½ cup is a good amount.

- Use olive oil in salad dressings and when cooking

- When baking, instead of topping with chocolate or candies, consider using nuts and seeds instead

- Try making sandwiches with avocado and tuna instead of higher fat lunchmeats

- Eat fish at least three times a week to increase your Omega 3 intake

- Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes

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“Diet” is a word that is only second to that of exercise when it comes to hatred by many people.  But, here, we aren’t talking about a diet to lose weight.  We aren’t talking about a diet that you will go on to lose weight and then come off of later.

What you need to accomplish through a diet is to train your body to eat healthily.  You need a diet that is actually a way of eating, not a temporary thing but a permanent thing.

Although that sounds even worse, dieting is something that is simple to do healthily even if you can’t live without certain foods.  You can do it even when you are in too much of a rush and don’t have time.  And, you can do it with lots of favors that you AND your children will enjoy.

Don’t think about a diet that’s taxing, troublesome, limiting or boring.  Think of your diet as being free, open, full of taste and adventure, with all of the comfort that you want and need, too.

What’s Healthy?

The foods that you need play a significant role on your health.  Foods are the fuel that your body requires to do a good job at the tasks that you ask it.  In our machine look at the way that food works, the food that you consume is the fuel that your machine needs.

If you don’t give it quality food, it won’t perform the right way.  Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn’t high quality or even up to standard?  It slows your car down.  You don’t get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do.

In the way of your body, healthy food is just as important.  If you consume the wrong foods all of the time, your body will not be able to perform as well as if you gave it the highest quality foods.

•    Without nutrition, your body can become ill faster and with greater intensity.

•    Your body does not heal as quickly from injury.

•    Your blood pressure rises, your heart rate increases to unhealthy levels.

•    You are more prone to limitations physically as well as mentally.

All sorts of problems arise from not eating a healthy diet of food.  But, what is healthy and why is it healthy?

•    Vegetables are one of the highest nutrient rich foods out there. They provide antioxidants to a high level that helps to heal your body, improve your physical fitness from the inside to the out, and they are very low in calories meaning you can eat more.

• Fruits are sweet so they can solve the sweet tooth. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.

• Whole grains are also an important product of a healthy diet. Unlike “white” foods, whole grains give you so much more health.  They don’t cause you to gain weight like others.  Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories, fats, and sugars that can cause you health issues.

•  Water intake is also important. Those that do not get enough fluids end up having a body that retains water rather than having less.  The body goes into dehydration mode, causing you to keep in all that you can.  Consuming enough water means that you’ll system is hydrated, you’re eating less and that you aren’t getting as many calories from other liquids.

•  Meats are important parts of the diet, too. You need protein but you shouldn’t want to get it from fatty meats.  Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body.

If you don’t do anything else, improving these five areas is all you need to do.  The good news is that you don’t often need a lot of work to make them happen.

Your doctor may have additional or different recommendations for your health, too.  He or she may recommend a diet that is different for your specific health issues.  In addition, you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems.

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Weight loss tea

For long years, Chinese teas have been considered as weight loss aide.  In fact, drinking a cup of tea with every meal is considered a protocol for using tea successfully as a metabolic stimulant.

As you may know, tea by itself carries only four calories per serving, and it is most healthy when taken with nothing added.

According to some experts, the Chinese weight loss teas are produced based on the belief that the caffeine in tea increases body function to help burn more calories.  Also believed is that the tea contains polyphenols which seem to aid in the digestion of fat, truly making it a Chinese weight loss tea.

Generally, all types of Chinese tea are deemed great for weight loss.   They all offer a low calorie alternative to commercial beverages.  However, the Pu-erh and Oolong teas have received the most attention regarding weight loss.   Let’s take a look at these two well-known Chinese weight loss teas.

Pu-erh Tea

Although green tea has gotten all the press, the pu-erh teas are finally being enjoyed in the West.

This is because many have believed that pu-erh, which is also known as “medicinal tea” in China, merits a place among the tea shelves of Americans.

Some of the pu-erh tea trees are said to be ancient, the oldest known tree is more than 2000 years old.   Well, these trees are believed to be an older variety of the modern, being a smaller leafed tea bush.  The leaves of this variety are processed differently than green tea leaves.

They are usually oxidized similar to that of the oolong tea, but not as long as black tea.   What happens is that the leaves are dried loose or compressed into tea bricks, tea cakes or Tuochas that look like a bird nests.

Well, for some people this Chinese weight loss tea in this state is a unique visual experience.  Some of the tea cakes have been aged in caves just to develop their earthly flavor.

What makes pu-erh great for weight loss is that it helps to decrease blood cholesterol levels and improves fats metabolism.  Also, it is thought that the unique double fermentation done with this acclaimed Chinese weight loss tea may create special enzymes and microbes that provide the body micronutrients essential for well-being.

Furthermore, one cup of pu-erh tea with each meal has shown to stimulate weight loss.  It is said to balance the body’s systems and stimulate a more functional metabolism.

Oolong Tea

The Oolong tea is but a well-known variety of semi-fermented or oxidized tea.  It is particularly noted for its flowery and intense qualities.

Accordingly, the Oolong ranges from bright green and slightly fermented to dark-leafed and hearty.   It is dried fully, locking in the rich flavors that this Chinese weight loss tea is known to offer.

It is actually this unique drying process which allows oolong to possess a number of stimulating attributes and can be applied for weight management in addition to a well-balanced diet.

As mentioned, pu-erh and oolong teas are just two of the well-known Chinese weight loss teas.  Aside from green tea, black tea, compressed tea, and other varieties, these two kinds are now highly available for those who wish to attain weight loss and better health.

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Self Defense

The art of self defense is one thing many now arm themselves with as they go about their daily undertakings. Bottom line, in these unpredictable times, danger is always lurking around the corner, waiting for opportune moments to strike.

With the principles of self defense, one stands to have a chance against evil elements of society, like muggers and robbers.

Wing Chun, a Chinese martial art form, stands to be one of the many martial arts which is fast being embraced by many as their means of self defense against the dangers of society. As a form of self defense, Wing Chun boasts to be an impressive form.

Wing Chun, when Romanized is pronounced as Wing Tsun or Ving Tsun, literally means “spring chant”, and “forever spring” alternatively.

Wing Chun is basically a Chinese martial art which is known to specialize in aggressive close-distance/range combat.

The origin of Wing Chun as a Martial Art is basically no different from all other forms of Chinese Martial arts.

Historically, the lessons, practices and traditions of Wing Chun were passed from teacher to student, who in turn eventually becomes a teacher teaching his/her line of students, in an oral manner, making it difficult to exactly pinpoint or give a clear definition regarding Wing Chun’s foundation.

As an oral tradition, there are many accounts regarding Wing Chun’s founding as a martial art. One legend talks about a young woman, named Yim Wing Chun. Yim Wing Chun, whose name meant beautiful springtime, rebuffed a local warlord’s marriage proposal.

The warlord, said he would agree to rescind his proposal, if Yim Wing Chun could defeat him in a fight. In an effort to prepare herself, Yim Wing Chun goes to Ng Mui, a local Buddhist, to teach her some boxing moves. Eventually, a fighting style is developed, enabling Yim Win Chung to defeat the proposing warlord. The warlord, impressed with the fighting technique, is taught the fighting style, and names it after Yim Wing Chung.

On a more historical note, Wing Chun appears to have started in records when third party documentation regarding the Martial Art started to appear during the era of Leung Jan, a Wing Chun master. These third party documentation stands as a much more verifiable documentation regarding the Martial Art.

If one is out entertaining the thought of learning a Martial Art, for its self defense value, Wing Chun would be one good martial art class worth taking lessons.

It was in the news, the new kung fu movie Ip Man has inspired many wanting to take up classes in Wing Chun. Li Xiao Long was the famous disciple of Ip Man the master; and Li Xiao Long was famous for his skills and kung fu. I have never learnt Wing Chun before, but it would be interesting to learn some of its skills. But as my tai chi master advised us, Li passed on early because he was too “yang”, and neglected the “yin” side of the practice for health and longevity.

Therefore, one must be careful not to go to the extreme sides of things, even in learning kung fu. Kung Fu is not just about being aggresive and fighting all the way. In life, everything is about balance. I have always loved the story of Zhang San Feng. I pick up Tai Chi again because I admire master Zhang San Feng, who had achieved deep realizations of Tao - the yin and yang of life. It is his lineage that I seek.

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