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Why White Foods Are So Bad For You

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sugar

Though there are some white foods which are found in nature and which have great health benefits (eggs, cauliflower, onions and turnips are a few examples), there are a number of white foods which sit on grocery shelves which are highly processed and refined and which should be avoided as much as possible.

Examples of white foods which should be avoided are:

Enriched White Flour
White Rice
White Pasta
White Bread
Crackers
Table Sugar
Refined Salt

One of the reasons why the flour which is used in processed foods is usually enriched is because fiber, vitamins and minerals are stripped during the refining process of the grain. In addition, processed grains and table sugar are absorbed very rapidly, causing a sharp increase in insulin release with a corresponding crash, resulting in hunger pangs and cravings, not to mention adversely affecting one’s health over the course of time. In case you didn’t know, the average carbonated soda has 10 to 12 teaspoons of table sugar. According to the American Heart Association, an average of 22 teaspoons of sugar is consumed daily by the average American. Sugar in any form provides very few nutrients, and that is why it is described as providing “empty” calories.

Another white food which may be included on the do-not-eat list is dairy. The dairy industry often uses hormones and antibiotics in raising the cows, which then can cause weight gain, hormonal imbalance, inflammation, allergies and digestive issues in humans. I have seen a fair number of patients who dealt with chronic pain and inflammation which abated once they eliminated dairy products from their diets.

I honestly believe that everyone should examine all foods which are currently in the pantry or elsewhere in the kitchen, disposing of any processed foods. Once this purge is completed, it is critical to read nutrition labels when shopping at the grocery store and to avoid purchasing foods which have ingredients on the above list.

Stuck in A Workout Rut? Try Pyramid Training

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If you have hit a training plateau or are just bored with your current training regimen, you might want to mix it up by incorporating pyramid training into your routine. Pyramid training is an extremely effective way of increasing strength and muscle mass and is easy to incorporate. There are different types of pyramid training designs which exist, but the ascending type is the best for individuals who are relatively new to weight training, as it provides a warm-up for the body before the weight used increases.

Types of Pyramid Training:

ASCENDING: You will start out with a light weight and perform 12 to 20 repetitions in the first set, then increase the weight used while decreasing the number of repetitions in subsequent sets.

1st set – 15 to 20 repetitions with a light weight
2nd set – 12 to 15 repetitions with a light to moderate weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 8 to 10 repetitions with a moderate to heavy weight
5th set – 6 to 8 repetitions with a heavy weight

DESCENDING: You will start out with a heavy weight and perform 6 to 8 repetitions in the first set, then decrease the weight used while increasing the number of repetitions in subsequent sets.

1st set – 6 to 8 repetitions with a heavy weight
2nd set – 8 to 10 repetitions with a moderate to heavy weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 12 to 15 repetitions with a light to moderate weight
5th set – 15 to 20 repetitions with a light weight

DOUBLE PYRAMID: You will start out with a heavy weight and perform 12 to 20 repetitions in the first set, then increase the weight used while decreasing the number of repetitions in subsequent sets. On your fifth set, you will decrease the weight used while increasing the rep range. When you are on the descending portion of this pyramid, you will not be able to perform as many repetitions due to the muscle fibers being closer to failure.

1st set – 15 to 20 repetitions with a light weight
2nd set – 12 to 15 repetitions with a light to moderate weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 8 to 10 repetitions with a moderate to heavy weight
5th set – 10 to 12 repetitions with a moderate weight
6th set – 12 repetitions with a light to moderate weight
7th set – 15 repetitions with a light weight

Foam Rollers

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foam-roller-blackIf you have not used a foam roller to massage tight muscles before, you might want to explore their ability to release muscle tension. When you use a foam roller, your body weight provides the pressure which releases tension in tight muscles on the back, legs and other body regions. These clever rollers can also be used during exercise to increase balance. There is a wide selection of firmness, size, and shape available in foam rollers today, each designed for different tasks or body regions.

If you are primarily interested in using a foam roller for releasing tension knots in your muscles, you probably should opt for a greater degree of firmness. Foam rollers are usually color coded according to firmness, with the following designations:

WHITE – The softest
BLUE or GREEN – Moderate density
BLACK – The firmest

If you are truly new to foam rolling, you might want to start with a white one, then switch up to a greater degree of firmness later. However, if you are like me and need a good amount of pressure to release muscle tension, the other colors will confer greater firmness and also will be more sturdy and durable. You should also select a firmer roller if you plan to use it often, and if you plan to lie on it frequently during exercise.

As for shape, you may choose a half-dome roller so that the roller will not roll out from under you, or you may choose a full-dome roller if you really want to manipulate tense tissues by rolling on it while using the weight of your body. If you plan to take a roller with you to the gym, pilates or yoga classes, you can purchase a roller which is shorter in length, perhaps 12 or 24 inches as opposed to the full 36 inch length which is most commonly seen.

What To Wear To The Gym

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Dcore attireThis topic was suggested to me by a figure competitor by the name of Kelsey Wilson. I am still amused by people who go to the gym in the rattiest, baggiest, most unflattering attire. I hate to say it, but with the rare exception, these individuals do not possess enviable physiques either. Regardless of whether you are dressing for the gym, work, a job interview, or a meeting, if you present yourself in a frumpy manner, chances are your demeanor and energy will echo the way you dress.

There is a good reason why the TLC show “What Not To Wear” is so popular. When the outer shell is revamped, a person’s perspective shifts, often dramatically. The same is true with gym attire. I am by no means saying that you should sacrifice function and comfort for the sake of fashion, but I feel strongly about wearing fitness apparel that enhances your body and makes you feel confident. I have had some gym apparel which was cute but horrible to work out in due to a poor cut or impractical fabric, so I am pretty picky now about what I wear for my workouts.

My usual outfit for training, whether it is an upper body or lower body split, is booty shorts (I love one style of bike short that was made by New Balance which is now discontinued) paired with a sturdy sports bra and a message tank over the bra. The reason why I wear the tank is so that I can wear a weight belt without worrying about chafing my skin, and also to absorb the sweat that invariably pours off me when I train. It is important for me to see the conditioning in my arms and legs, so I try not to cover up those areas at all while training. The shorts I wear are snug and in a nylon/spandex material, while the sport bras and message tanks are in cotton. One exception I have made with regard to materials in the tops I wear is with Dcore, which has top notch apparel in synthetic fabrics which breathe and move beautifully well during workouts.

Dcore is by far the most fashion-forward and functional brand of men’s and women’s fitness apparel around. I say this without any bias since I am not one of their team athletes. I love their stuff so much that I often find myself wearing their clothing when I am NOT in the gym, and that is saying a lot. Check them out at http://dcore.com/

One More Rep is another great company which makes great tanks and t-shirts for men and women. You can find them at http://onemorerep.com/

Lastly, my favorite message tanks can be found here: http://www.cafepress.com/leanladies
There is a massive selection of great messages which men and women can get on tanks, t-shirts, sweatshirts, water bottles, phone cases, etc. If you want to throw some attitude out there at the gym, you definitely need to check this site out!

Natural Libido Enhancers

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(original post can be found here:http://www.rxmuscle.com/blogs/the-lab-supplement-school/8399-natural-libido-enhancers.html

Rock DickTestosterone is responsible not only for optimal muscle mass, it is also vital for sexual drive and function. For those of you who compete, chances are that you are already consuming several of the foods, minerals and herbs which are known to enhance testosterone production, but let’s review them here. If you are having issues with a lagging libido, you might want to add a couple of substances that are not yet in your regimen.

ZINC: This mineral has an essential role in testosterone production, and for this reason EVERY man (barring any medical contraindication) should make sure that he consumes enough zinc to maintain normal levels in the body. The most readily absorbed form of zinc is found in animal protein, which is normally consumed in large quantities by people in the bodybuilding and fitness industries. Another well known source of zinc is oysters, but these are not usually consumed on a regular basis. You may wish to supplement your animal protein intake with zinc tablets or capsules to ensure optimal levels of zinc.

L-ARGININE: This amino acid is also referred to as Nature’s Viagra due to its support of nitric oxide release during sexual arousal. Perhaps you may have noticed a sexual surge when pumping iron at the gym and pounding your pre-workout matrix. You can thank l-arginine for that surge since it maximizes nitric oxide release and thus blood vessel dilation EVERYWHERE in the body. That translates to firmer erections in the bedroom. Great food sources of l-arginine include red meat, poultry, salmon, garlic, oatmeal, nuts, beans and dairy products.

MACA: This herb has been used for centuries to increase sex drive and function.

HORNY GOAT WEED: This potent herb is quite effective at increasing libido with little to no side effects.

MUIRA PAUMA: Another herb known for enhancing the libido.

GINSENG: Enhances libido.

YOHIMBINE HCL: I am not a huge fan of yohimbine due to its side effects (gastrointestinal upset, sudden blood pressure drops, nausea), but it can be effective in increasing blood flow to the genitals. Make sure to look for the pharmaceutical grade product if you choose to use this substance. Take 5 to 10 milligrams three times daily.

TRIBULUS: This is also known as devil’s Weed, and has been used for many years as a natural libido booster. Tribulus contains saponins which stimulate the production of luteinizing hormone in the pituitary gland, thus supporting the body’s production of testosterone. However, the general consensus is that tribulus does not have an appreciable effect on boosting testosterone levels, but it still has a positive effect on libido.

ASPARAGUS: Many of you are aware of the diuretic effect of this vegetable, but asparagus is also a rich source of vitamin E, which enhances sex hormone production. Asparagus also triggers production of histamine which facilities orgasm.

AVOCADOS: This fruit is not only rich in healthy fats, it is also loaded with folic acid, vitamin B6 and potassium, all of which support optimal androgen production.

BANANAS: Bananas are rich in bromelain which enhances libido and may help with erectile dysfunction.

CELERY: This vegetable increases androstenone and androstenol in a man’s sweat and also increases the patency (decreases risk of clogging) in the arteries.

CHOCOLATE: I had to include this despite the fact that it is not the most contest friendly substance. Chocolate is rich in arginine, which increases nitric oxide levels in the body and supports strong erections. It also supports feelings of sexual desire by supporting dopamine secretion via a substance called phenylethylamine.