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Maximizing Gains – Pre, During and Post Workout Nutrition

Workout is stress for the body. When we load the bar and lift it, we are stressing the muscles, joints, bones and CNS (Central Nervous System). To help the body recover from stress, we have to replenish what we have spent and provide the body with nutrients that will help in regeneration.
If you are on a strict diet, your lifting will suffer in both sets and reps. Carbs do wonders to strength and stamina (even if you are on keto diet, carbs loading is best on training day and vice versa). Caloric deficit makes body burns more calories than we consume. Since our bodies are made for survival and not beach look, our lovely bodies will rather keep fat for rainy days and not muscles. If we are stressing muscles enough even on low calorie diets, our bodies will have reason to keep those muscles and burn fat. Of course, balance in this situation depends on calorie deficit, body type, nutrition, age and many other things that are often very individual.
On the other hand, if you don’t workout with intensity and volume as before, you will not send a signal to your body that you want it to keep all of the muscles (or at least as much as possible) and lose fat.
So what do we do? We trick the body with proper nutrition before, during and after the workout. Thus, in the long run, we are in caloric deficit, but around workouts we have enough energy for good workout and enough nutrients to start muscle regeneration or even muscle growth.
Example of nutrition before, during and after workout would be:
– ~2 hours before workout, eat some complex carbs and protein, for example whole wheat pasta/veggies and fish/meat. Endomorphs should avoid even whole wheat pasta and eat only veggies with fish/meat. If you are feeling lightheaded, feel free to eat maybe even 1g of carbs per 1kg of LBM (Lean Body Mass). This meal will give you energy for next few hours – not that you will be able to set new personal records (PRs), but you should not feel lightheaded when going to the gym
– ~15 minutes before workout some liquid meal or supplement. Liquid meal would be one scoop of whey (based rather on whey concentrate then hydrolyzed whey; add some BCAA if possible) with some guarana, or just take some pre-workout energy booster supplement. This shake should give you energy boost for first few exercises. Energy levels could drop sharply if you don’t take next meal.
– Between 15th and 30th minutes of workout, drink slowly shake consisting of one scoop of whey and maybe 10g of glucose (dextrose); add some BCAA if possible. You need this nutrients to stay sharp and strong. It will give you energy to continue through the workout.
– After workout drink proper shake – one to two scoops of whey, 50-100g of glucose (dextrose), creatine, BCAA, C vitamin… glutamine if you find it useful (many people don’t, me included). This meal will increase nutrients levels in your blood, hormone insulin included. It will strongly promote muscle regeneration and recovery. Be aware that after 80-100 minutes, levels of nutrients fall sharply and you could feel really weak.
– ~1 hour after last shake, eat meal similar to last solid meal before workout – complex carbs with protein. This meal will help you stabilize blood nutrient levels. After this meal, eat you regular food according to your diet.
Is this all necessary? Not all, but both solid meals are simply must eat meals, with shake after workout (Post Work Out – PWM) highly recommended. Some people think that this is just too complicated for average trainee, but if you are serious about your diet and serious about losing fat and keeping or even gaining muscles while dieting, than this is simply something that you have to do. And if you managed to achieve beach look without this kind of pre, during and post workout nutrition, just think for a moment, what would you do if you did follow this kind of nutrition. With time passed, you will learn enough of your body, and you will be able to decide what is best for you in what situation – getting rid of the fat, peeking strength, putting on some muscle mass.
Some people don’t like meals right before and during workout – if you are one of them, then – don’t take them.
If you are ectomorph or even mesomorph on mass cycle, then by all means – eat regular food and forget gainers – they are after all just combination of some protein (mostly whey protein) with plenty of fast or moderate carbs (mostly sugar). But, be sure to always have PWM after workouts to promote muscle regeneration …

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The Importance of Having a Discount Dental Plan

What are discount Dental Plans?
A discount Dental Plan is the way to go. Keeping our dental health in good condition is so important and with a discount dental health plan it can also be very affordable. Having one of these plans is like an association where the dental providers have agreed to offer the services at a discounted rate, perfect for both families and individuals. It is not the same as costly dental plan insurance. Once you join all you have to do is show your membership card when you show up at the dental office. These discounted dental plans are not costly insurance plans, they are discount programs that can save you substantial amount of money on your dental visits.
What discount Dental Plan to Chose?
When making a decision on what plan to chose simply look for a dentist in your area and see the plans they are associated with. While keeping the cost and benefits offered in mind, an informed decision can be made according to your desired wants and needs. Getting started with any of these plans is simple and quick; you simply pay the fee using your credit card or debit card and you have instant access to you plan right online. Many of the plans come with a 30 day. No questions asked money back guarantee, meaning that if you are not happy with the offerings or services, you can get a refund within 30 days. How perfect is that?
Some plans even offer impressive savings on cosmetic dentistry services like teeth whitening, bonding and veneers. Also, since your new plan will activate within 3 business days and do not have any health restrictions, you won’t need to wait 6 to 18 months to receive the dental care you need. These plans are an affordable, easy-to-use and hassle-free solution for anyone looking for dental care savings.
Time to Use Your New Discount Dental Plan
Once you have selected the plan of your choice and joined, you are able to start using the plan right away without any waiting period. Benefits for most discounted dental plans are activated within 72 hours from enrolling.
When you are ready to use the dental health plan, just call up the dental provider of your choice and set an appointment. When you reach the dentist to keep your appointment, you just show your plan card and the provider will see to it that you are charged at the lower discounted price.
You pay for the provider at the time of service. The beauty of this is that you have gotten affordable dental care without all of the hassles of paperwork and filing insurance claims.…

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How To Create a Healthy Kitchen

Changing the organisation of your kitchen can help you achieve the body you want.
Throw out lollies, biscuits and chips. If it isn’t in the house you can’t eat it. If you really are craving it, you’ll have to go to the will make you re-evaluate how much you really want it.
If you do find yourself at the shop, buy a single serve. Just buy one ice cream, one chocolate bar or one small packet of chips. Buy as you need. Don’t stock up.
Move your fruit and vegetables to the middle of the fridge. Don’t hide them in the crisper. When you open the fridge and in the most prominent position are your fruit and vegetables you are more likely to choose these to snack on.
Leftovers should be stored in containers and towards the back of the fridge. Why increase temptation by putting last night’s pizza, or leftovers at the front of the open the fridge many times a day, re organise so that you only see the good stuff. Better still, get the in habit of freezing left overs to avoid you constantly going back for more. Even better, give it away to someone else or throw it out. It may be wasting food, but if it’s last night’s take out, better in the trash than around your waist.
Buy lots of small containers or zip lock bags. When you do your supermarket shop, get in the habit of dividing up large packets into single serves. You can do this with nuts, dried fruits and even cereal.
Use small plates and small spoons. A� cup of cereal looks like a lot in a small bowl, but in a larger bowl, you’ll feel unsatisfied. Using a small spoon will slow your eating down. We often eat too quickly and shovel down too much food. Our brains don’t get a chance to tell you that you’re full. Slow down and enjoy what you are eating, let the body send the signals to the brain to tell you that you’ve had enough.
Out of sight, out of mind.…

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Why Choose a Water Flosser for Your Home Dental Care?

It’s important to care for your teeth and gums every day. Brushing and flossing are great, but if you really want to do the best you can for your teeth, you need to consider buying a water flosser too. It’s a big step up in caring for your mouth.
A water flosser works by shooting out water which you can aim at your teeth and gums. This allows you to clean along your gums more thoroughly than you can manage with traditional brushing and flossing. It also stimulates your gums, which may also help them to be more healthy.
Be careful in using a water flosser the first time. They are often quite powerful, and you do not want them on the highest setting. Start a little lower and get used to the sensation, then build up to the setting you find most comfortable and effective.
With any water flosser, you should be prepared to deal with the fact that you’re spraying water into your mouth. Lean over the sink and just let it flow back out, or close your lips over the flosser as you work, spitting out excess water as you go. If you aren’t careful, water flossing can be a messy procedure.
If you’re having issues with your gums, a water flosser can be a great investment. While there’s no guarantee that it will save you money at the dentist’s office, many online reviewers have reported significant improvements in gum health. I’ve always found it to be more fun than flossing with traditional dental floss as well, despite the mess.
You won’t get any benefit, of course, if you don’t use it consistently. That’s true of any part of your dental care routine. Just once a day is enough to help keep your gums cleaner and healthier, yet it doesn’t take all that long.
You may be able to add mouthwash or other products to the water of your water flosser, but read the instructions before you do so. There may be benefits to your mouth, but not all flossers cope well with anything other than water going through them.
The one disadvantage people notice with just about any water flosser is that they’re a bit noisy. They’re small, but they’re pumping water through a small hose, and that’s not a quiet process. You will want to use your water flosser at times when you won’t disturb those sleeping nearby.…

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Are You Doing Too Much Cardio?

The ideal of the perfect woman has shifted throughout the years. It seems that now it almost changes every time that you turn on the television and there is a new starlet. The shocking trend that has really hit the Hollywood elite is to be ultra skinny. This craze of being skinny enough to be a stand in for a walking skeleton just isn’t healthy. Nor is it attractive. Yet, many women are doing everything from cosmetic surgery, unhealthy dieting, and extreme workouts to get the super skinny body.
One of the great myths that have come from women wanting to get the super skinny look is the devotion to cardio equipment. Many people that are looking to lose weight will not go anywhere near weights, nor will they think of doing anything but attacking a stair master, a tread mill, or an elliptical machine. The problem is that people that spend too much time on a cardio machine are not only hurting their bodies, but they might actually be doing things to gain weight.
When a person is using a cardio machine their body is searching for the best and most efficient way to power itself. It will burn through all of the available energy that it had stored before a workout, and then it will use the next easiest to convert. A body of a person that is running for long periods of time will turn to breaking down muscle in order to power itself through the workout. Why will your body use muscle instead of burning the extra fat? The muscle is easier for the body to break down, and the body is trying to lean itself in order to have enough energy to complete long cardio workouts. This means that the body will try to shut down as much as possible and really slow down its metabolism. The body is trying to conserve as much energy as possible. This is the result of too much cardio. This is also the reason that many marathon runners are so skinny, and have very little muscle. If a person that is really committed to cardio ever stops working out they would be very susceptible to weight gain due to their low metabolism.
The better way to help your body to lose weight and to keep it off is to balance workouts and nutrition. A person should try to add a good balance of cardio with resistance based training. Plus, people should really try to add a good regiment of stretches that work the core muscle groups. This type of training will promote lean muscle growth. Lean muscles are great for people that want to burn fat and lose weight. They also provide people with energy, so that they aren’t feeling tired or worn out during the day. A good way to help your body create lean muscle is by adding a good protein supplement to your daily diet.
Protein is key element that your body uses to create lean muscle. Taking a good protein supplement will help your body to have a supply to repair and create muscle. The best supplement that you can take to help your body is a whey protein supplement. Whey protein supplements are great because they are very high in protein purity. Whey protein isolates contain over 90% pure protein. Whey protein supplements also contain lower levels of fats and carbohydrate compared with soy based products. Whey protein is also easier on your body’s system limiting the side effect of the indigestion that sometimes occurs with soy based protein supplements.
If you are going to the gym and killing yourself everyday on a cardio machine, you might be doing your body a great disservice. It is important to have a good balance in workouts in order to get the best results.…

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How You Can Deal With Your Asthma The Smart Way

If you are a life long sufferer of asthma or you have recently been diagnosed, there are always questions about how you can manage your asthma better and need your medications less. This article will give you information and ideas on how to have an easier time breathing.

Think about getting a flu shot. If you have asthma regularly, your lungs have more risks have getting infected. A flu shot should protect your lungs from common types of infections. If you have a child with asthma, you should definitely get them a flu shot to prevent them from developing any severe lung infections.

If you are suffering from asthma, it is essential that you quit smoking cigarettes. Although smoking is bad for all people, it is especially worse for asthma patients because it cuts off the oxygen supply that you need in order for your lungs to function and keep away asthma attacks.

Be careful of what profession you choose if you have asthma. Certain jobs like painters, bakers, health workers, and farm workers involve using chemicals or materials that could worsen your asthma or cause an asthma attack. Try to stick with jobs in which you will be in a healthy environment all day.

Get the flu vaccine every year if you suffer from asthma. Respiratory or sinus issues that can come from a bout with the flu can really do a number on an asthma sufferer. Taking the preventive tack of getting the vaccine can save you some serious suffering down the road.

For help with asthma, maintain the humidity in your home. A great treatment for asthma is a clean, dry environment. Using a dehumidifier will reduce the amount of seasonal triggers that are present in your house.

Having the proper medications and treatments for your asthma is very important. If you need to use your inhaler more than once a day, or are awakened by symptoms more than twice a week, it may be time to switch to a more controlling medicine that can prevent your symptoms.

Learn as much as you can about living with your condition. Knowledge is power! Make sure you are well informed about the causes and known natural and prescribed ways to control your symptoms. Living with asthma can be difficult and cause you to have unwanted stress within your personal life.

Health Food

Raw apple cider vinegar is an excellent treatment for those who suffer from asthma. Mix two tablespoons with eight ounces of water or apple juice and drink up to three times daily. If you use water, honey can be added to make it more palatable. Look for raw apple cider vinegar in the health food section of most grocery stores.

Using the information in this article, you should have a better idea of some things that you can do yourself and some things to talk with your doctor about in order to get a better hold on your asthma. It doesn’t have to control your life, you can learn to control it.…

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Try This Great Advice For Managing Asthma

There are few things in life that are as horrifying as not being able to breathe during an asthma attack. Learning the following tips will help you to lessen the number of occurrences of attacks that you or your loved one suffers from. Read through each tip and piece of advice carefully.

If you want to use a humidifier or a vaporizer, clean it thoroughly. If it contains dust or anything else, your lungs will be bothered by the particles contained in the vapor. Let your humidifiers and vaporizers stand in water for a while and make sure they are dry before you use them.

It is important that you do not get too stressed out if you suffer from asthma. Stress and panic are all major causes of asthma attacks. Also, try not lose your temper either. Getting angry can cause your breathing to become labored, which in turn, can trigger asthma attacks.

If you live in an house where you tend to need to sweep the floors often, try using a wet mop instead. Sweeping can stir the dust in the air and also triggers allergies to spread. If you do not have a wet mop and have asthma, now is the time to purchase one.

Leukotriene inhibitors are a very popular treatment for people that have asthma. This type of medication will work to stop chemical substances that can cause an asthma attack. It is very important that if you are prescribed these, you make sure to take it exactly how your doctor tells you to.

There is help for when you feel an asthma attack coming on and your inhaler is not with you. Caffeinated drinks can help you as they open your airways. Drink a couple of cups of coffee, tea, or hot chocolate before the full onset of your attack to minimize its negative effects.

If you have asthma and your house is going to be painted, try to leave your house for a few days. Spend some time at a family or friend’s home. The fumes and smells of wet paint can cause asthma symptoms to increase and can even cause serious asthma attacks.

Contrary to popular belief, steroid tablets such as prednisolone are safe for short-term use. They are the most effective treatment for asthma attacks and do not cause side effects if they are not used for every long. Be sure you talk to your doctor before treating yourself with these medications.

Health Food

Raw apple cider vinegar is an excellent treatment for those who suffer from asthma. Mix two tablespoons with eight ounces of water or apple juice and drink up to three times daily. If you use water, honey can be added to make it more palatable. Look for raw apple cider vinegar in the health food section of most grocery stores.

Now that you have learned some great ways to deal with asthma, you are sure to find a little peace of mind in knowing that you have information that will help the situation. Utilize these tips in your everyday life and you are on your way to a sigh of relief instead of a gasp for air.…