need to balance crossfit and traditional bodybuilding?

anyone tried it/doing it? im thinking it might lead to overtraining, but my diet is strictly whole foods and the only supps i take are protein powder (at the right times), healthy fats, green tea, and multivitamins. its clear that crossfit will get you ridiculously ripped, but im also pretty concerned with hypertrophy. any suggestions?

Not All Fats are Bad Fats

 

I have a confession: I love butter. In fact, I would say it’s on my favorite foods list, right up there with nuts and chocolate. But I also love extra virgin olive oil and avocados, and this amazing toasted walnut oil. Fat is satisfying, it makes food taste better and keeps us fuller longer, stabilizing blood sugar. It is soothing and nourishing, and when consumed in moderation, is a necessary component of our daily diet.

To begin, let’s have a quick lesson in “Fats 101″:

Fat is a macronutrient, just like protein and carbohydrate and something our bodies need. Fats are precursors to hormones, they cushion our internal organs, they regulate our temperature, and they carry fat-soluble nutrients through our bodies. As part of a balanced diet, we need a variety of natural fats.

 

So, how much is too much? That depends on the person. The standard advice is to limit fats to no more than 30% of calories in one’s daily diet. In my experience, what feels right varies from person to person. For example, some people feel better with 20 to 25% fat, while others need a bit more, perhaps 35 to 40% – more along the lines of a Mediterranean-style diet. If you crave a lot of sugar and feel hungry within just a couple of hours after eating, your body may need a little bit more fat. Try adding a few slices of avocado to a meal, or rather than something sweet for dessert, have a small handful of nuts or a spoonful of a natural nut butter. My very favorite: roasted almond butter!

Here are the different types of fats:

Saturated Fats – these are solid at room temperature. They include animal fats (not fish!) such as butter, cream and cheese, and just a few plant-based fats: Coconut, cocoa, palm and palm kernel oils. While some authorities claim that saturated fat should be avoided, others say that these stable fats have been used around the world for thousands of years in their natural state. I personally believe that all natural fats, including saturated fat, can have a place in the diet. They are ideal for cooking in many instances because they are not easily damaged by heat.

Monounsaturated fats are liquid at room temperature and some (peanut and olive, for example) may harden when refrigerated. They are found in olive, canola, peanut and avocado, as well as high oleic sunflower and high oleic safflower oils (these are often called “high heat sunflower and high heat safflower” oil). Monounsaturated fats are recognized as highly beneficial: They help keep HDL cholesterol high and they are stable fats for cooking. When using olive oil, be sure to cook on low or medium low heat…olive oil has a low flash point so it burns quickly. You can also combine it with other oils such as canola or high heat sunflower oil for a milder flavor.

Polyunsaturated Fats - these are liquid at room temperature and liquid when refrigerated. You will find them in nuts, seeds, egg yolk, corn, soy and fish. (Polyunsaturateds contain those Essential Fatty Acids you hear about – I’ll do another post soon about all of that!) I never advise cooking with oils that are high in polyunsaturated fat. This is because they are easily damaged by light and heat and are best eaten in their original form such as edamame or corn, or used raw such as flaxseed oil or sunflower oil.

Trans fats – these are created when liquid oils such as soybean or cottonseed have been chemically treated in order to make them solid at room temperature. You may see the words “partially hydrogenated” on a food label – means the same as trans fats. These partially hydrogenated oils, commonly used by food manufacturers, are very unhealthy and should be avoided whenever possible. At Whole Foods Market, you don’t have to worry or read labels because we don’t allow man-made hydrogenated fats in the foods we sell. Common sources of trans fats include most commercial baked goods, processed foods, pie crusts, cookies, crackers and margarine. (FYI: we sell all-natural, good-tasting margarines that are created from natural oils such as palm and canola.)

Some of my favorite ways to add a variety of good fats to meals and snacks are:

• Add a couple tablespoons of chopped walnuts to breakfast cereal or yogurt
• Sprinkle a tablespoonful of pine nuts, sunflower seeds or pumpkin seeds on your salad
• Add ½ cup of chopped almonds, pecans or walnuts to a cookie or cake recipe, or sprinkle over the top
• When making stir-fry for dinner, add a handful of roasted cashews just before serving
• Top grilled fish or chicken with sliced avocado
• Drizzle extra virgin olive oil over sliced veggies such as cucumber, tomato or steamed veggies. (adds great flavor and extra virgin olive oil is filled with antioxidants and other plant compounds)
• Add chopped olives to tuna or chicken salad
• Put a pat of organic butter on your hot steamed veggies
• Sprinkle finely chopped macadamia nuts or hazelnuts over a bowl of berries
• Eat fish such as salmon, sardines, char or mahi-mahi 2 or 3 times a week
• Make your own buttery spread by mixing ½ cup olive oil and 1 stick softened butter in the blender. Puree until smooth then store in a container with a lid in the fridge – it becomes semi-solid like tub margarine, and is easily spreadable, and contains NO trans fats. Use raw or for cooking.

 

The Truth about Abs: Trim the Flab, Shape that Abs!

 

I have been having problems with my weight for how many years now, and I really want to eliminate such problems. I went looking for answers until I read “The Truth about Abs”. Since then, I have been following it so as to lose weight and get the shape I’ve been dreaming of. Continue reading for I will share with you some tips on how to get the body you like.

“HOW DO I TAKE THIS AWAY?” People of all shapes and sizes keep asking me this question as they point to their bulged tummies. Unfortunately, the answer remains unspoken of despite of companies earning from it.

Actually, money must not be spent on losing weight. What one needs is the understanding of the body and its dynamics.

Modern Attention-Grabbing Ads for Abs

Recent commercials show equipments that stimulate the muscles in a way that they repeatedly and continuously contract without the person moving. One of these products even acts as a belt and in a matter of ten minutes, it was like doing 700 sit-ups! Commercials of this kind shows the difference between doing the regular exercise, a tedious job that does not appeal to the audience, and having to go about with your work with the “ab-thing” wrapped around your bulging body parts. Very tempting!

Testimonies from previous users are aired. They claim of losing weight through the use of the product. Men with chiseled abs pay much credit to the product they use.

The advertisements are misleading their viewers on the ways to trim their bellies. Stimulating the abs and making them stronger (although this may still be questionable) is not the way to do it.

Why is that? It’s the fat! If I do sit-ups everyday, strong and tight abs will develop, however, fat still surrounds my tummy. Thus, I will still look oversized since I did not become any slimmer. Although about 50% is found under the skin, the other 50% remains inside the muscles. Sit-ups will not remove the fat, neither will the wrap-around belt do it.

Burn the Blubber

The secret to a firmer belly is cardiovascular exercise. Examples of which are brisk walking, running, aerobics, swimming, cycling and vigorous sports like basketball, soccer, and tennis. Rigorous activities that keep the heartbeat fast for twenty minutes or so are tickets to a healthier heart, and even burned fats. These burns do not only the burn the fats under the skin but also those within the muscles. As a result, you look thinner and firmer. Think cardio five times in a week; it is the best fat eliminator.

The Human Body: The Lean Machine for Burning Fats

The cardio might do well in sculpting your abs. However, the abs is not the only FATTY part of the body, isn’t it?

When a workout is done on all muscle groups, you increase your metabolism at a greater level. Therefore, the calories from the food you eat will be taken mostly by your muscles instead of the other parts, in this case, your tummy. A healthy heart (undergoing prolonged cardiovascular exercises) also burns fat faster. Exercise-exposed muscles and cardio-conditioned heart, the perfect combination!

While all the fats are eliminated, those that are located on your middle will also be removed. Indeed, mi ne has been eliminated. Concentration must be on (in exact order) the thighs, buttocks, back, chest, triceps, biceps, and then, calves, hips, forearms and shoulders.

The abs should be exercised before a workout is done. This is because it is indirectly used during most of the activities. If the abs goes first, the body will become tired easily. Work should start from the biggest muscles down to the smallest.

Abs 101

The largest muscle in the abdomen is called rectus abdominis. It is the primary muscle affected by sit-ups and crunches. External and internal obliques (“nature’s girdle”) are on the sides. They also tighten the abdomen so they should be exercised as well.

Just below the obliques are the transversus abdominis or lower abs. Leg raising is an effective exercise for the these.

The How’s

Proper walking includes swinging your arms and tightening the abdomen at a faster speed. Get yourself used to walking properly and you will never go wrong. Do it for half an hour everyday for better results. Also, drink the recommended amount of water everyday. This is how I do it.

Weight training is also an effective way in losing weight; in fact, it toughens the bones as well. It helps to prevent osteoporosis in old age. Lifting weights definitely burns fat giving symmetry and shape to the body.

Yoga is also an excellent way to be fit. It focuses on the back and of course, the abs. It also gives you a leaner posture. Many exercises using the mat offer a variety of exercising options.

What matters is finding the activity that fits your personality. This helps you stick to your exercise regimen. Me, I stick with activities that fit my personality.

What about Drugs?

Pills and other drugs for losing weight are not safe to use, unless there is a prescription from the doctor that your life depends on it. Do not believe that they are natural or herbal because its synthetic form makes it actually a drug.

Some over-the-counter drugs are harmful, too. There were drugs being removed by FDA from shelves because of the dangers they pose to the health. In addition, they can even make you fatter eventually after prolonged use. Your metabolism will experience imbalance, thus, the harder it is to become thinner. Indeed, I have tried different pills, but I didn’t lose a single pound, in fact I gained some more.

The Outlook

What really matters when you are trying to lose weight is the outlook. Do not push yourself too hard by measuring the progress through a weighing scale. Motivate yourself through that pair of pants you would want to wear again. Once you fit into the pants, you will have the confidence.

Maintain a good posture. Sit up straight and do not slouch. Level your shoulders. These are simple ways on how to look thinner.

Genes

Some people may be thinner because they are born that way, and lived and looked that good. They may be lucky, but consider yourself luckier. Your figure will get you to building a positive attitude. If you were born with the excess flab, don’t blame your ancestors for it. With cardiovascular exercises, balanced diet, and other activities on the side, you can be shapely and even healthy. Try it, it works!

It may difficult in the beginning but discipline will get you to the look that you want to have. Man is still the same from then until now, anatomy probably is still the same. If you acquired the discipline and ethics at work of your old folks, you can get the best results. You can get yourself ‘the truth about abs’ manual in order to get more tips, instructions and guides on how to effectively lose weight, I have my own manual and I am following it until now.

 

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