Tuesday, 28 November 2017

Bodybuilding For The New Year 2018 - Avoid These Epic Fails!!

It's now December. You’ve been killing’ it in the gym since New Year’s Day, and you have no plans of stopping. You're a machine. You know most people in the gym by their first name, used all the top steroid alternatives and on first name terms with the girls at the front desk.

You got this gym thing under control. Why can’t more people do the same thing every year? May rolls around. You finally decide to take that 5-month progress picture all the weight loss articles says is a good idea. You’re the primary goal this year was to lose fat wherever it would fall off first.

You snap the photo on your Smart Phone with the double deluxe widescreen added, excited to see the change in size and cuts on your arms, shoulders, and biceps. After uploading the picture, you look at the two photos.

You have no idea which one you took first. You are stunned! Many guys face this exact problem every year. With the promise of a new body after “simply doing this routine for 3 short months,” they fall victim to over hype and bad science. Or you just realize you were sold a dud supplement that DOES NOT increase testosterone and make muscle grow in no time!!! 

So what is really going on here?

There is a straightforward explanation, and there is a more complex one. The simple answer is most new guys in the gym have no idea what most bodybuilders, the ones they see in magazines, on Youtube, or in online fitness articles, actually do when they are not at the gym. I’ll let you in on a little secret… THEY ARE EATING!!!!! New Year's Resolution Mistakes These items taste good and can be enjoyed cheaply! And not just eating, but making sure everything they eat has a purpose.

They don’t go down to Costco and pile drive pizzas into their mouths like it’s the last meal of the apocalypse. Most of them are not only counting calories but measuring macro-nutrients. They are almost body scientists, carefully adding up the maths of every gram of food they put into that muscle-bound body. And 9 times out of 10, that food is a whole food, with vast amounts of nutrients. I’ve never met a bodybuilder who didn’t eat broccoli at least twice a day. 

The more complicated version

While the kitchen holds the secret to how bodybuilders and strength athletes build great, lean bodies, the work they put in the gym also matters. You won’t find many bodybuilders or strength athletes performing tricep kickbacks for hours on end (or even for three sets of 10).

The guys and girls who really make those muscles pop are working major muscle groups of the legs, back, shoulders, abdominals, and chest. The more different muscle groups you use, in fact, the more fit and healthy you will be overall, which not only makes you more of a powerhouse but an efficient powerhouse. There is a difference between being able to lift 200lb pounds in a gym and lift 200lbs out on the street, that is for another article though. 

Take away point For The Beginners!

If you just go to the gym and workout without paying any importance to your nutrition, your hard work won’t show up in the mirror. Make sure your exercises are involving major muscle groups, legs, back, chest, shoulders, core, and even more than one at a time for maximum strength turn over. A great example of this is a squat and press. The more you know, the more you grow... Good luck for 2017 all the beginner bodybuilders!

Is Fish Fat Good For You? Best Fish Oil Alternative Supplements!

Fish is one of the great proteins that bodybuilders and powerlifters use to add variety and taste to their diet. Just like a cow and a pig have different fat levels, so do all the mixed seafood.   With a vast range of salmon, pike, mackerel, tuna, yellow Fin tuna, bass, trout.... they also have different levels of fat and micronutrients as well.

One thing they all have in common is mercury levels. Here’s how mercury levels work in the ocean. Fish that eat algae and aquatic plants have the least amount of mercury. Now take a Mackerel for instance.

They eat the smaller fish, and in turn, the amount of mercury in their body goes up tenfold. Then the blue tuna that eats the mackerel get another tenfold amount of mercury. This is why eating fish near the bottom of the food chain is best for your health when eating a lot of seafood. Now let’s get back to their fat content.

A Couple of Key Points

  • Farmed Fish is usually fattier
  • Wild caught is generally better for your health
  • Fish caught in deep ocean areas have fewer pollution problems typically compared to coastal areas
  • Because of the Fukushima Plant explosion, you need to be even more careful about the fish you eat and where they come from.

The Fat in the Fish:

Although there are a lot of species of fish that have a high-fat content, these aren’t going to be the same as the fat from a cow. Just like there are complex carbohydrates and simple carbs, there are different fats.

 Omega-3 fatty acids (polyunsaturated fat):
Let’s go over the types of fats to understand more about why fish fat is better for us than traditional sources. Omega-3 fatty acids are usually classified as EPA and DHA.

These two in combination have been shown to have tons of significant health effects that your typical saturated fat doesn’t have.

The best effect shown is that fish oil can lower triglyceride levels by 25-30%. The FDA also states that fish oil has a qualified health claim to reducing the risk of coronary heart disease.
  1. Saturated fat: Fish has some saturated fat, but not nearly as much as the Omega-3 fatty acids they contain. This type of fat has been given a bad rap recently, but it’s a necessary fat, and for men, it is needed to create testosterone.
  2. Monounsaturated fat: This type of fat is found in fish which is considered good fat. Fish have a large amount of this in general. Some fish that are high in monounsaturated fats are mackerel, herring, and halibut.
Fish have a high protein to fat ratio which makes them great eating for bulking and for cutting. In fact, the Omega-3’s in fish have been shown to increase brain activity on top of its health effects.

For those not near a fresh source of fish:

  Buying frozen fish is not a bad choice. It may not taste as good, but the nutrition factors will all still be there. Another option is canned fish. Although the canned tuna generally don't feel as good, they even provide significant benefits that can add variety and taste to your meals.

Alternative Fish Oils!

Buying fish fresh, frozen, or canned are generally your best bet when it comes to getting your omega-3’s from a low-fat source of protein. But sometimes, fish is just too expensive to buy to be affordable. In these cases, I recommend purchasing a fish oil supplement.

These supplements can give you the EPA and DHA your body needs to keep it healthy. It will keep your mind sharp and your body functioning great. On top of this, it will regulate testosterone production, so you are producing the perfect amount.

What makes this supplement even better is its inclusion of Vitamin D. Fish oil helps Vitamin D absorption so this one supplement can take care of both deficiencies that most Americans have. When buying fish at the grocery store, consider these fish for bulking and dieting on low fat vs. high-fat diets Low fat fish:
  • Tuna
  • Pollock
  • Mahi Mahi
  • Cod
  • Sole
  • Founder
  • Halibut
  • Tilapia
High-fat fish:
  • Sea Bass
  • Mackerel
  • Anchovies
  • Salmon
  • Sardines
  • Carp
  • Eel
Now that you understand that all fish are not equal make wise choices next time you are in the market! Remember that Fish fat is a healthy fat that can make you function better in daily life. Eating lots of Omega 3’s have many benefits, so add fish to your diet to get the best results!