I read a great deal of posts on other sites about peoples perception of what is overweight. BMI or body mass index is only a rough indicator of whether or not you are overweight. For example, a football linebacker would have a BMI of over 30 saying he was obese, but he's a big brick of muscle with little fat. Is he obese? According to BMI he is. A better way and the only way I would use, is body fat percentage.
If you are between 10-15% body fat and you weigh 200lbs, that means you have approx 20-30lbs of fat tissue on your body. You would look very healthy and not fat unless your body decides to store some in a set of love handles around your waist.
Perception of whether or not you are overweight is all in your head and can be pushed on you by other people. TV models will show you one view, I want to promote another. When you look in the mirror, do you like what you see? Do you think you are too fat? Maybe you want to gain weight because you think you are too skinny. Whatever your perception, you have to live with you. Do not let anyone or anything tell you what you need to look like. Make that decision yourself. If you are happy and healthy at 250lbs be proud of that, if you like being 110lbs and eat healthy and are just naturally thin, then embrace it, but if your perception of yourself is causing you grief.......... change.
Only you can decide to change, and when you do, we will be here with open arms to help. Send us an e-mail and let's get started. I'm working on a 1-877 number for anyone to call and speak to someone as well. We won't leave anyone behind.
Do you want to change? Do you want to gain weight? Do you want to lose weight? Do you want to learn how to be a bodybuilder? Do you want to take a pilates class? Whatever it is, let's start today and get it done. If you are not happy, get happy, if you are happy, keep it up!
YOU CAN DO IT!
A.J. McAlendin
Saturday, May 31, 2008
Protein - A Lesson In Importance
We need protein for various body processes. In order for us to repair body tissue, heal from injury, grow muscles, keep our immune systems healthy, have good skin tone and the list goes on. So, what is protein?
Any protein (chicken, fish, lean pork, lean beef, emu, buffalo, elk, egg whites...and the list goes on) is made up of amino acids joined together. These individual amino acids are also used in many other body processes and whole books have been written on them. For our purpose, we'll keep it simple.
Most people get by on about 50-60g of protein per day. Once you start exercising and working out or even start a great cardio plan, you are no longer MOST PEOPLE, you are now an athlete in training. You need a higher intake of protein to support muscle growth, and your increased metabolism. In general, shoot for 0.5 - 1.5 g of protein for every pound you weigh if you are working out regularly. If you want to be a professional bodybuilder you would be at the 1.5g per pound level, a regular weekend warrior looking to lean out would stay at the 0.5-0.75g per pound range.
Most importantly when increasing your protein intake, you need to increase your water intake. With protein digestion and muscle growth comes the production of nitrogen. You need to flush it out with water. Aim for 3-4 litres of fresh or bottled spring water or tap water if you are lucky to have tap water that is good to drink.
If you do not have enough protein coming in, your body will get the amino acids it needs by breaking down muscle tissue to get it. This is NOT what most athletes want! It is often very inconvenient to get the protein you need from food, so a good protein powder can be a big help. If you have the time to prepare ahead though, you should do just fine without mixing powders and drinking shakes. Either way, it's up to you.
Also, the metabolic processes to digest and process protein is double that of carbs and fat, so you will use more energy in your body by increasing your protein intake. High protein can also increase HGH output in your body. You have a better chance of losing fat and keeping it off, plain and simple.
Protein also makes you feel fuller longer. This is why we advocate 5-6 small meals a day with plenty of protein. You will cheat less. Your cravings will not be as strong. You will NOT feel hungry and you will lose body fat faster. What more could you ask for?
As with anything, check with your doctor to see of there is any reason why you should not increase your protein intake. Maybe you have a medical problem where excess protein could cause complications.
A.J. McAlendin
Any protein (chicken, fish, lean pork, lean beef, emu, buffalo, elk, egg whites...and the list goes on) is made up of amino acids joined together. These individual amino acids are also used in many other body processes and whole books have been written on them. For our purpose, we'll keep it simple.
Most people get by on about 50-60g of protein per day. Once you start exercising and working out or even start a great cardio plan, you are no longer MOST PEOPLE, you are now an athlete in training. You need a higher intake of protein to support muscle growth, and your increased metabolism. In general, shoot for 0.5 - 1.5 g of protein for every pound you weigh if you are working out regularly. If you want to be a professional bodybuilder you would be at the 1.5g per pound level, a regular weekend warrior looking to lean out would stay at the 0.5-0.75g per pound range.
Most importantly when increasing your protein intake, you need to increase your water intake. With protein digestion and muscle growth comes the production of nitrogen. You need to flush it out with water. Aim for 3-4 litres of fresh or bottled spring water or tap water if you are lucky to have tap water that is good to drink.
If you do not have enough protein coming in, your body will get the amino acids it needs by breaking down muscle tissue to get it. This is NOT what most athletes want! It is often very inconvenient to get the protein you need from food, so a good protein powder can be a big help. If you have the time to prepare ahead though, you should do just fine without mixing powders and drinking shakes. Either way, it's up to you.
Also, the metabolic processes to digest and process protein is double that of carbs and fat, so you will use more energy in your body by increasing your protein intake. High protein can also increase HGH output in your body. You have a better chance of losing fat and keeping it off, plain and simple.
Protein also makes you feel fuller longer. This is why we advocate 5-6 small meals a day with plenty of protein. You will cheat less. Your cravings will not be as strong. You will NOT feel hungry and you will lose body fat faster. What more could you ask for?
As with anything, check with your doctor to see of there is any reason why you should not increase your protein intake. Maybe you have a medical problem where excess protein could cause complications.
A.J. McAlendin
Why do we need motivation?
I think that many of us focus on failure more than we focus on striving for success. As human beings we feel the need to be accepted into a group, nurtured by friends and family, loved, respected and feel we have a purpose. We also tend to get motivation from what we see others doing.
It just feels great to have someone in your corner! It rocks to have someone, a live someone you can e-mail or call and get the answers your looking for. We are all unique, we are all important. Like I said before, nobody gets left behind. E-mail today and it is free until August 1st, after that it is $19.95 a month for anyone who e-mails me before that. However, if you really can't afford it, please e-mail me and we will find a solution to fit what you can afford. Nobody gets left behind. I am devoting hours and hours of my time to help all of you.
Enjoy your day and embrace life.
A.J. McAlendin
It just feels great to have someone in your corner! It rocks to have someone, a live someone you can e-mail or call and get the answers your looking for. We are all unique, we are all important. Like I said before, nobody gets left behind. E-mail today and it is free until August 1st, after that it is $19.95 a month for anyone who e-mails me before that. However, if you really can't afford it, please e-mail me and we will find a solution to fit what you can afford. Nobody gets left behind. I am devoting hours and hours of my time to help all of you.
Enjoy your day and embrace life.
A.J. McAlendin
Bender Ball - 2 Thumbs Up!
http://www.benderball.com/default.asp
A small exercise ball with an instructional DVD for about $40. Not a bad deal. The woman who has this product on the market knows her stuff. It's not a total fitness solutions, but a great item non-the-less!
Cheers!
A.J. McAlendin
A small exercise ball with an instructional DVD for about $40. Not a bad deal. The woman who has this product on the market knows her stuff. It's not a total fitness solutions, but a great item non-the-less!
Cheers!
A.J. McAlendin
Exercise Tips and Tricks
Squatting with a bar across your back is much more likely to injure your back. Hold the bar in front (Front Squat). You will have to use less weight to start as you get used to it, but you will notice less back strain and more emphasis on your quads.
Pushups on an exercise ball or swiss ball help stabilize your shoulder area. This is a great alternative for people with shoulder problems. If you can't start on your toes, then start doing pushups on your knees. The point is to START! Start little, small changes over time lead to big results in the end.
Do your biceps curls with dumbbells or bars with your back against the wall to isolate your biceps and get better results.
A study showed that drinking mint tea reduces inflamation and oxidative stress of diabetes by 52%. Google hesperitin and find out why, it is found in mint tea.
A.J. McAlendin
Pushups on an exercise ball or swiss ball help stabilize your shoulder area. This is a great alternative for people with shoulder problems. If you can't start on your toes, then start doing pushups on your knees. The point is to START! Start little, small changes over time lead to big results in the end.
Do your biceps curls with dumbbells or bars with your back against the wall to isolate your biceps and get better results.
A study showed that drinking mint tea reduces inflamation and oxidative stress of diabetes by 52%. Google hesperitin and find out why, it is found in mint tea.
A.J. McAlendin
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