Home Workout Tips and Advice - P90X, 10 Minute Trainer & More » supplement http://www.extremebodyworkout.com/blog Thu, 18 Mar 2010 11:25:09 +0000 http://wordpress.org/?v=2.8.6 en hourly 1 Why Whey Protein Shakes? http://www.extremebodyworkout.com/blog/2009/03/05/why-whey-protein-shakes/ http://www.extremebodyworkout.com/blog/2009/03/05/why-whey-protein-shakes/#comments Thu, 05 Mar 2009 15:24:23 +0000 Elizabeth Renter http://www.extremebodyworkout.com/blog/?p=1033 whey-protein-van-iIn the world of fitness, protein is promoted everywhere. Protein bars, protein packed diets, and protein shakes are mentioned on websites, advertised in health magazines, promoted in diet books, and talked about at the gym. Protein is a key nutrient in the human diet and one that is important when building muscles. Many protein advocates promote whey protein shakes as an excellent source of protein.

 

Whey protein shakes are made with protein from cow’s milk. Whey is a great source of amino acids which are essential in building muscle as well as keeping other tissues healthy. Also, whey protein, when pure, is low fat with little to no lactose or cholesterol, making it a great source of lean protein.

 

Studies have shown that whey protein contains the perfect balance of amino acids for muscle building. And we all know that more muscle means less fat as your metabolism rises. In order to provide fuel for your larger muscle mass, you begin to burn more calories, raising your metabolism. Whey protein shakes, when taken correctly can help you increase your fat burning potential.

 

Whey protein shakes and protein in general are necessary for the serious weight trainer or fitness buff. When tackling a program like P90X or ChaLEAN Extreme, your muscles will be going through some serious trauma. As a matter of fact, this is exactly what happens during strength training: your efforts produce tiny tears in the muscle (which leads to muscle soreness). Muscle growth occurs as these tears are mended and the muscles are fortified. Whey protein shakes can assist in the muscle-mending and speed recovery time.

 

Whey protein shakes make an excellent snack at any time of day and are particularly good immediately following a workout. Breakfast can be made simple by a whey protein shake with fruit blended in. With the P90X diet plan, your protein intake is quite heavy and the P90X whey protein shakes are a great way to supplement this.

 

Knowing you need protein is good but knowing why you need it and what kinds are best is even better. Get educated about you fitness program and stay informed about your body.

]]> http://www.extremebodyworkout.com/blog/2009/03/05/why-whey-protein-shakes/feed/ 0 The Role of Omega 3 During Pregnancy http://www.extremebodyworkout.com/blog/2008/12/22/the-role-of-omega-3-during-pregnancy/ http://www.extremebodyworkout.com/blog/2008/12/22/the-role-of-omega-3-during-pregnancy/#comments Mon, 22 Dec 2008 13:11:54 +0000 Elizabeth Renter http://www.extremebodyworkout.com/blog/?p=578 j0407368Omega 3 fatty acids are important in the human diet for a variety of things. It has recently been found that these fats are essential in the proper development of a fetus in the womb. Expectant mothers are often concerned about how much of the good fats they should get and what sources of Omega 3 during pregnancy they should use.

The benefits of Omega 3 fatty acids are far reaching. They have been shown to reduce the risk of heart disease and actually reduce cholesterol. They are important in joint health and even protect your vision and keep your skin healthy and glowing. Researchers are still studying the links between Omega 3s and cancer prevention and even its effects on brain health.

 

What are the benefits of Omega 3 during pregnancy?

Studies have shown that children whose mothers got sufficient Omega 3 during pregnancy have a developmental advantage over those who were lacking in the essential fatty acid. In the second year of life, these Omega 3 nurtured children had a better attention span than those who were lacking the fats while in the womb.

While the role of Omega 3 in the brain is not fully understood, DHA (one component of Omega 3s) makes up a large portion of the brain. The development of the brain during pregnancy, therefore, depends on sufficient Omega 3 during pregnancy.

 

What are the best sources of Omega 3 during pregnancy?

Many pregnant women are concerned about where they get their Omega 3 fatty acids. Being wary of mercury levels in fish and the adverse affects it has on pregnancy, women want to steer clear of fish with high mercury levels as a source of Omega 3 during pregnancy.

Low mercury fish like catfish and occasionally salmon continue to be a good source of Omega 3 during pregnancy. Non-fish sources including Omega 3-enriched eggs and plant sources are good as well. If you are pregnant you may want to discuss taking an Omega 3 supplement like Core Omega-3 with your physician.

 

Omega 3 fatty acids are important in adult health and vital in the development of unborn babies. Making sure to get all of the necessary vitamins and nutrients, including Omega 3 during pregnancy is a priority for many moms-to-be.

]]> http://www.extremebodyworkout.com/blog/2008/12/22/the-role-of-omega-3-during-pregnancy/feed/ 0 How to Increase Metabolism Naturally http://www.extremebodyworkout.com/blog/2008/10/23/how-to-increase-metabolism-naturally/ http://www.extremebodyworkout.com/blog/2008/10/23/how-to-increase-metabolism-naturally/#comments Thu, 23 Oct 2008 11:24:33 +0000 Elizabeth Renter http://www.extremebodyworkout.com/blog/?p=232 Metabolism is the scientific process within our body that burns calories to function optimally. If you have a “high metabolism” your body burns more calories than if you have what is referred to as a “slow metabolism”. While there are many theories about what can increase your metabolism, very little of it is actually proven. Supplements may work to elevate your heart rate and get things moving within your body, but if you are looking for an all natural way to increase metabolism, here are a few hints.
 
1. Increase Muscle Mass: Muscle burns more calories than fat. This means that even at rest, muscles are using more energy than fat. If you increase your lean muscle mass through exercise you will increase metabolism.
 
2. Eat Breakfast: You have been fasting through the night. Our bodies are taught to put the brakes on our metabolism when it seems as if we might be entering a period of starvation. This is why starvation diets often backfire. By keeping a steady stream of nourishment going you are stoking the metabolic fires.
 
3. Eat Whole Foods: Your body uses energy to digest food. Highly processed food is often already broken down. There is evidence that whole, unprocessed foods require more energy to break down, thereby increasing your metabolism.
 
4. Add Sources of Lean Protein: Protein requires more energy for your body to digest. By introducing good sources of lean protein you are pushing you increase metabolism easily.
Anyone trying to lose weight is interested in easy ways to increase metabolism. If you think a supplement is more your style, then check out Slimming Formula. Slimming Formula has a good blend of green tea extract and pyruvate to keep your metabolism running on high.

]]> http://www.extremebodyworkout.com/blog/2008/10/23/how-to-increase-metabolism-naturally/feed/ 2 Incorporating Foods High in Omega 3 Fatty Acids Into Your Diet http://www.extremebodyworkout.com/blog/2008/09/12/incorporating-foods-high-in-omega-3-fatty-acids-into-your-diet/ http://www.extremebodyworkout.com/blog/2008/09/12/incorporating-foods-high-in-omega-3-fatty-acids-into-your-diet/#comments Fri, 12 Sep 2008 12:43:36 +0000 Elizabeth Renter http://www.extremebodyworkout.com/blog/?p=153 If you have watched the news or read a health magazine in the past few years you have no doubt heard of Omega 3 fatty acids. Your probably are aware you should be including foods high in Omega 3’s into your diet. But, you might not be certain what exactly they do for you or what types of foods are rich in these Omega 3’s.While science is still trying to determine all of the ways that Omega 3 fatty acids help our bodies, they do have evidence that they reduce inflammation and help lower risks for diseases like cancer, heart disease, and arthritis. They have also shown that the concentration of these essential fats in your brain can aid in memory and brain function.
 
There are studies that have linked foods high in Omega 3s to lessened symptoms of depression as well as improved skin conditions and promoting healing of wounds. Research even shows that a diet rich in Omega 3’s lowers cholesterol and blood pressure. 

So, how can I get some?
By increasing the amount of foods high in Omega 3s in your diet you can reap some of these great benefits.

Foods rich in Omega 3’s include:
• Walnuts
• Flaxseeds (great sprinkled on oatmeal)
• Salmon
• Soybeans
• Shrimp
• Tofu
• Scallops
• Squash
• Tuna
• Halibut
• Sardines
You can also take Fish Oil supplements.

 

How much Omega 3 fatty acids do I need in my diet to reap the benefits?
You may be surprised to hear that the FDA recommends we get only 3 grams per day if we are getting them from foods high in Omega 3 fatty acids. However, they warn against getting any more than 2 of those from supplements. To put this in perspective, you will get approximately 2 grams of Omega 3 fats in a 4 ounce serving of salmon or 2.3 grams in a quarter cup of walnuts.

It may seem like quite an effort to get Omega 3 fats into your diet particularly if you are not accustomed to eating those foods high in Omega 3 fats. If you are looking for a great Omega 3 supplement to help ease the transition, take a look at the Core Omega 3 supplement to make the benefits of Omega 3 fats much more accessible.

 

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