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A few have asked to blog a little more on eating eggs. To tell the truth all the nutritional info about eggs was revealed in the previous post. But I will elaborate on past experience. I remember when eggs where the “whole food”. Then they became the “bad egg” because they have cholesterol. After that it was all right to eat them again because the lecithin in the egg white countered or balanced out the cholesterol’s badness.

This is possibly where the egg white omelets and three whites to one yellow ratio came from. The latest was it’s all right to eat eggs just make sure they’re cooked and be careful of the cholesterol. Maybe I’m different, probably more like most than not. When I was growing up a half dozen eggs for breakfast was regularly was not uncommon. Even when I was in my twenties I consumed most days for breakfast, three to four eggs scrambled or fried. Always I ate the entire egg, that’s four egg whites and four egg yellows. I used to consider the egg yellow “liquid Sunshine”.

As you can see from my Post: Why Do They Only Eat Egg Whites the yellow contains more nutrients than the white, as much if not more protein proportionately by volume, and combined with the white makes it pretty much a complete food. Even now since I usually work out first thing in the morning, After my after workout shake when I get home I immediately have breakfast with three whole eggs over easy with when available no more than a half of sweet potato for a quality protein , nutritional meal and a good carbohydrate to fuel the muscle.

Now a word of caution, there are those of us that have a cholesterol problem or susceptible, for those of you that fall in this category, do not throw caution to the wind. Here is where you need to consult your physician and ask for a blood lab workup. These usually will tell the doctor if you have a cholesterol problem. And of course the older we get the more of a concern this becomes, take care of your heart, after all it’s MUSCLE.

Increase the effectiveness of your workout by doing multiple high rep sets with minimal rest. The reason why it works is because it increases the blood supply to the muscles. By increasing the supply you also increase the supply of nourishment to the muscles. Provided that you provided your body with quality nutrition and supplements. And since this causes the muscles to rebuild bigger and better it also increases the metabolic rate and burns fat more efficiently.

This doesn’t mean you have to be a body builder to get these same benefits. No matter what adding lean muscle to one’s frame not only improves your health, looks, and as mentioned previously your calcium serum levels, it also increases your fat burning ability.

The best method to utilize this technique goes like this:

To add muscle you will want to do four sets of at least four exercises per body part. Don’t try to do every body part in a day’s session. I usually do one body part per day, such as, Chest, Back, Shoulders, Arms and Legs. Stomach you can add in with any of the other body parts at the end of your session. Add weight progressively with each set from ten reps down to three. After you have completed the heavy lifting and before your stomach sets if you are doing them that specific day, you are going to choose one exercise for that body part. Now for this exercise you will do seven sets at a weight you can handle for fifteen reps each set. Between each set rest only thirty second and no more than thirty seconds. This is similar to creating an aerobic effect and will increase and speed up the blood flow to that body part.

This will also create a tremendous pumped up effect, letting you know it’s working. Now feed those muscles. This will increase the nutrient supply to your recently taxed muscles. Watch and see how quickly your body will get sculpted.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

If I had to recommend supplements for exercising, whether for muscle building or weight loss, I have a starter kit so to speak that I would list. Let me say right now that for the majority of people getting started a good nutrition plan and exercise plan are more than enough to reach most levels of fitness.

But for those that are slightly more advanced(not bodybuilders) and those that want an accelerated path these products can help. I always follow the motto if it’s good enough for the “pro” it’s good enough for me. I stop at the point of steroids though.

Most everything I would suggest centers around the workout itself. At least three products alone, each for each of the phases of your workout. That being said I in no way am endorsing these products for monetary gain.

I feel that they are quality products that are produced through quality methods and geared around the pro fitness athletes. There may be other products that perform as well or almost as well, but it is extremely difficult to personally test every brand. Due to time constraints, at least a month or two for each product and cost. My choices for now are:

• For pre-workout Gaspari Nutrition’s SuperPump250
• For during the workout session Gaspari Nutrition’s SizeOn
• Post work out & meal replacement, Gaspari Nutrition’s MyoFusion.
• PrimaForce’s Max CLA for the antioxident, fat burning and lean muscle mass increase.

Pretty much this is a great start up kit for those into fitness and want to create that “hot bod” ripped look.

There are a lot of products in these categories and most of them are good. But there are those that are a waste of money because they are nothing but filler. One has to do the research, not just on the product but the company too. That’s why I chose Gaspari Nutrition, there products are designed around bodybuilders and pro athletes who need that best quality for the best productivity.

Of course if I come across equal or better I’ll be the first to post.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Beta-hydroxyl beta-metylbutyrate other wise known as HMB is a metabolite of the Branched chained amino acid leucine. Your body breaks down the leucine into HMB. You can also get it from catfish, alfalfa and my favorite grapefruit. HMB is believed to help with the growth and repair of muscle tissue.

Researchers have measured greater gains in muscle mass and strength after taking HMB supplements for 3-7 weeks. This may be due to HMB’s ability to prevent muscle breakdown during intense training. Researchers also found that HMB helps to reduce body-fat levels and improve body composition, although it’s not clear exactly how. Several researchers believe that HMB may work even better when combined with creatine and protein-carbohydrate supplements.

While it’s a supplement that one doesn’t absolutely need to include it in their regimen. If you want to go that extra step and have the extra cash then it is effective. It’s recommended to use 3 grams per day for men and 2 grams per day for women. It might also be better to take HMB with a meal replacement product or at meal times. Studies found that muscle mass gains were greater when HMB was taken with a carbohydrate-protein supplement.

Since HMB is a water ­soluble substance, any excess is excreted in the urine.There has been no side effects reported by athletes using higher-than ­recommended doses. I like to start my day of with half a grapefruit to get the benefits of HMB and as light carbohydrate load for fuel for my morning workout. Choose wisely.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

CLA short for Conjugated Linoleic Acid. CLA to regulate your metabolism and body composition. As as being an anti-carcenogenic. CLA also helps lose weight when combined with resistance training. Just What about it makes it so useful for us?

Research conducted in Norway shows that CLA reduces fat storage and increases the body’s fat burning capabilities. It does this by increasing the activity of an enzyme called hormone sensitive lipase that releases the fat from fat cells into the blood. While simultaneously reducing the activity of another enzyme called lipoprotein lipase which transports fat into the fat cells. So what happens is more fat is burned as fuel and less fat is stored. It was found that those taking 3,000 mg of CLA daily for three months reduced their body fat by 20%.

When used along with strength training it reduces muscle breakdown, increases muscle circumference and increases strength. By using CLA it practically doubles your gains in the gym, compared to if you were to strength train without it.

Studies have shown that the fat burning benefits as well as those other muscle benefits kick in when you take CLA in amounts of up to 3000mg. While you can get this supplement naturally in milk and beef, you won’t be able to consume enough of either to reach the quantity necessary for our purposes.

So stick with a quality supplement and experiment with the amount you may need. There has been some instances where individuals complained of upset stomach. Otherwise there has not yet been found any other negative side effects for CLA. The newer forms of CLA (mi cellar CLA) seem to have eliminated the upset stomach issue.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Supplements That help you achieve your fitness goal.

Of course you need your vitamins. All your B’s, C, D, E, A and the rest. But with these you should take extra spread out over the day, not all at once first thing in the morning like most do. Reason being that most of your vitamins are water soluble and get filtered out with your urine.

Then you should be using a good quality protein, preferably a whey based one. One that has both whey and casein. Also choose a quality amino acid complex and follow the directions. The protein you can take as part of an after workout meal and first thing in the morning with a good carbohydrate food to stock up on fuel for a pre workout meal.

Conjugated linoleic acid commonly known as CLA is anther good supplement. It helps to regulate your metabolism and body composition. As an added benefit it is also an anti-carcenogenic. CLA also helps lose weight when combined with resistance training.

These with a good diet and exercise program will not only get you started but take you far. Next post will be more in depth on CLA.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Speaking of dieting, another consideration when planning to eat, especially if you eat six times a day, is when to eat. Most all know that it is beneficial to eat before exercise to provide fuel to work on. This also preloads your muscles with fuel.

A good rule of thumb is to make your pre work out meal a primary carbohydrate, some protein like caesein and ample amounts of water before and during your workout. Try or don’t consume sugar with this
meal as it you may experience a drop in your blood sugar level, causing light headedness.
Now just as important if not more so is your post work out meal. One of the most critical aspect of this meal is time. You should consume your meal within one hour after working out. Preferably within thirty minutes after working out. What you should consume is protein and carbs and absolutely no fat.
For the protein you want a whey protein because it digest much quicker than other proteins like whole sources such as meats. You want to aim for about twenty five to thirty five grams of protein at this time.
As for the carbs you want to do the same as with the protein, a quick digestible source. I have it on good authority that dextrose fits the bill. actually a sugar this definitely the only time you want a sugar in your meal. Found in a mixable form you will want to add this to your protein shake to supply your muscles with vital nutrients. Its recommended to use between forty to sixty grams of dextrose.
There you have two of your six meals taken care of and timed for maximum effectiveness. you are well on your way to adding muscle and increasing your body’s fat furnace.

James Bolduc
MrPowerFitness

PowerFitnessSecrets.com

Like I mentioned before diet or nutrition is as important as exercise if not more so. Dieting does not mean you have to go hungry or with out.

If you plan on dieting while you maintain a work out regimen consider it more like another tool in your arsenal.

Just like you would use supplements to increase your workouts performance or gains, use nutrition the same way.

Protein is king when it comes to fitness and muscle mass. No matter how many times I have to say it, you need to add some muscle mass to your frame to accelerate your metabolism which helps burn fat.

So eat quality protein. A safe rule of thumb is at least one gram of protein to pound of your lean body mass. For the more muscularly inclined no more than one and a half grams per pound of lean body mass.

This protein intake needs to be distributed over the course of the day, preferably five to six meals.

The best plan is to eat some quality carbohydrates during your firs t two or three meals and change out the carbs for essential fats your last or next to last meal.

Since you are always feeding your muscles to increase metabolic rate its not a bad idea to have a protein shake getting in your last amount of protein count for the day.

I recommend your favorite flavor but made with cold water and blended with crushed ice to simulate that shake quality experience and it will also help to give you that “full” feel.

Another good tip if its tough fitting five or six meals do three small meals, with balanced protein shakes made the same way as before for your other two to three meals / snacks. Make sure the protein powder mix has a good balance of carbs too.

James Bolduc
MrPowerFitness

PowerFitnessSecrets.com

Well one can not discuss nutrition with out the mention of supplements anymore.

With our food sources over farmed and massed produced it is only logical that the nutritional quality would be lacking. Being greatly reduced in caliber as well as quantity.

It only stands to reason that we must supplement our dietary intake with supplements that will boost the amount of specific nutrients necessary to provide us with optimum health.

There are several types of supplements we have available to us:

• General health such as Vitamins like multi-vitamins, which are our basics in order to maintain our bodies normal level of health.
• Weight Loss which are those products aimed at increasing the bodies ability to shed unwanted weight faster.
• Anti-aging supplements are those that aim to decrease the aging process effects on our bodies.
• Then you have products aimed at the fitness market that combine the other three above plus specific protein supplements and other products to enhance over all fitness results.
• Finally there are the more extreme supplements that are designed to pack on massive amounts of muscle as in the example of body builders. Most designed to increase the bodies testosterone levels and nourish the muscle for growth. There are also those that are considered illegal as well such as steroids, but we won’t touch on these.

In my emails I will touch on which supplements are worthy as far as the experts are concerned and which are a waste of money and why.

So sign up…at the top right hand corner!

James Bolduc
MrPowerFitness

PowerFitnessSecrets.com

Well it can easily be said that
nutrition is an important side of
the fitness triangle, if not the
most important aspect.

In the triangle we have Nutrition,
Exercise and Rest.

•Nutrition is the very foundation of
your building blocks to muscles and
fitness.

•Exercise actually is the opposite of
nutrition and literally tears down
muscle and induces stress to stimulate
growth.

•Lastly “Rest”, rest allows your body
to recuperate and is where all the
repair and building takes place.

Sadly todays food is mass produced.
Because of our modern process to
produce vast quantities of product,
our food supply lacks quality nutrition.

Because of that we need to supplement
our diets with vitamins and other
supplement products to achieve optimum
health and fitness.

In the following days and weeks I will
elaborate more on each of the Fitness
Triangle and hope to guide you through
finding quality information on
achieving your fitness goals.

James Bolduc
MrPowerFitness

PowerFitnessSecrets.com