Salad Greens
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Spinach
Green Beans
Green Peppers
Carrots
Asparagus
Bean Sprouts
Brussels Sprouts
Cauliflower
Celery
Cucumber
Mushrooms
Onions
Tomatoes
Zucchini
Artichoke
Kale
Dietary Supplements: Hype or High-Power?
Many of the claims made by dietary supplements seem almost too good to be true and as The Old Man on the Mountain says, “If it sounds too good to be true, it probably is!” It has also been pointed out that many notable figures in the bodybuilding and athletic world are paid for their endorsements of products. So, who can you trust in the supplement game?
There are a number of reputable companies producing diet supplements. One that comes to mind is Met-Rx. The do have endorsements by many major athletic figures, but they also support their claims by sound research. Whatever products you chose there are certain things to look for: All protein, no fillers, no
carbohydrates, no sugar, no high fructose corn syrup.
Supplements fall into several categories:
Protein Powder – Pure protein, as mentioned previously. The average person should ingest about ¾ to 1 gram of protein, per pound of lean muscle mass, per day. A serious athlete or bodybuilder should nearly double that amount because To download my second ebook “The Real Truth About Abs” for free, please visit http://howmusclebuildingworks.com/go/truth-about-abs-bonus/
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of the amount of training they do and how their muscle tissue is taxed to the extreme.
Meal Replacements – These come in large canisters or in individual, pre-measured packets. The powder is mixed with water or whole milk. Fruit many be blended into the mix. Bananas, apples, peaches, blueberries, strawberries and others add flavor and important fiber and vitamins. Peanut butter is another good additive, as is natural, locally produced honey. These MRs are a convenient, high-protein-low-fat way to supplement your diet.
Fat Burners – These are plant derived compounds that affect the metabolism through an increase in thermogenesis (body temperature). Many of these thermogenic supplements consist of ephedrine, caffeine and aspirin combined in a pill or capsule. Their effect is to increase the metabolism, thus burning more energy (fat) during normal exercise or a hard workout. These three elements combined are synergistic, thus are more effective when together than any of them taken alone. This combination is known as an “ECA Stack.”
Most fat burner supplements are marketed under a variety of trade names, but a check of the contents on most any of them will disclose the ECA Stack.
Anyone contemplating taking therogenics should consult with their medical practitioner before ingesting the first pill or capsule.
L-Glutamine – This is an essential amino acid produced naturally by the body.
More than half of your L-glutamine levels in your body are consumed during hard exercise. Using supplemental L-glutamine may reduce the amount of muscle deterioration after an intense workout, thus contributing to the muscle recovery and growth.
Green Tea may contribute to weight loss programs - There are a lot of sales letters on the internet and in junk snail-mail, that green tea is the answer to weight loss. These claims are made to promote the sale of green tea extract or concentrate or some other weight loss program using green tea as the main constituent. At a 70-80 calorie reduction from five cups per day, green tea alone To download my second ebook “The Real Truth About Abs” for free, please visit http://howmusclebuildingworks.com/go/truth-about-abs-bonus/
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may not contribute much to a shrinking waistline, but coupled with a reduced calorie diet, it can increase the efficacy of a weight loss program.
These are the facts: One pound of fat is equal to approximately 3,500 calories.
In order to lose one pound, a diet must be cut by that many calories or you must burn that many more calories through exercise, or a combination thereof. For the loss of one pound in one week, that is a combination of the reduction or burning of 500 extra calories per day.
The Japanese research disclosed that if an average person were to drink five cups of green tea per day, they would burn an extra 70-80 calories per day from thermogenesis, the process by which heat is generated in organisms. If nothing else in their diet changed, a person might lose one pound every 43 days and eight pounds in one year.
Much of the thermogenesis attributed to green tea comes from caffeine, but the studies in Japan suggested that some calorie burning also come from other elements present in this aromatic brew, such as epigallocatechin gallate (EGCG).
Green tea has other benefits from its antioxidant properties. So enjoy a brisk, delightful cup of green tea several times a day and know that you are contributing to your health.