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Tips for eating more!

2009-02-19T15:49:00.001-06:00

Tips for eating more to gain weight

Try to eat often even if you can only manage small amounts

Try to eat three meals a day, snacks between meals, and puddings twice a day

Drink at least 6-8 cups of nourishing drinks each day. Take drinks after meals to prevent filling yourself up.

Eat starchy foods at each meal, e.g. bread, potatoes, rice, pasta, breakfast cereal, cassava, yam, plantain or chappatis.

Eat meat, chicken, fish, eggs, cheese, yoghurts, nuts, beans or lentils at least twice a day. These are protein-rich foods.

Try to eat fruit and vegetables daily, or take a multivitamin supplement.

Avoid Diet, Low-fat or Light products - instead use full fat milk, full fat margarine or butter and full fat yogurt for the extra calories.

Try our tips for enriching your food so that every bite has lots of calories in it

Ideas to enrich your meals:

Soups or stews - add grated cheese, cream, dried milk powder*, evaporated milk, dumplings, baked beans* or pasta*.

Potatoes and vegetables add grated cheese, cream, butter or margarine*, salad cream, mayonnaise, milky sauces, fried onions, or fry in oil*

Puddings add cream, custard, butter or margarine, evaporated or condensed milk, yogurt, syrup, honey, sugar, dried fruit*, creamed coconut, nuts*

Bread and sandwiches use lots of butter, margarine*, mayonnaise, peanut butter, tahini or other nut butter*, chocolate spread.

Meat, fish and pasta dishes use creamy sauce or cream or cheese, yoghurt or butter or margarine* or ghee or oil*

Soup, stews, curries add grated cheese or cream cheese, dried milk powder or enriched milk or evaporated milk, cream or créme fraîche, beans* or lentils* or minced meat or peanuts or flaked fish*, butter, oil*, margarine* or ghee, dumplings

Breakfast cereals or porridge add enriched or evaporated milk, full fat yoghurt or cream, syrup or honey or sugar, nuts* or dried fruit*

Full cream milk - add dried milk powder* add 2-4 tablespoons to a pint, and use on cereal, in sauces, in drinks etc. Dried milk powder adds plenty of protein as well as some calories.

If you are watching your cholesterol levels, choose olive oil, rapeseed oil, and vegetable oil spreads, avocado, and nuts and seeds to enrich your foods,
Nourishing drink ideas:
Try to drink nourishing drinks throughout the day instead of your normal drinks. You could make up a flask and keep it beside you to drink all day.

Use full fat or enriched or evaporated milk to make tea, coffee, Ovaltine, Horlicks, Bournvita or drinking chocolate

Make a nutritious milkshake with full fat milk, puréed fruit and ice cream

Mix a creamy yoghurt with enriched milk or try yoghurt blended with fruit juice

Try freezing milkshakes into ice lollies.

Aim to drink a pint of full fat milk each day.

Whole milk makes a nourishing cold drink try adding blackcurrant squash or mashed banana or ice cream to make a delicious milk shake.

Quick and nourishing snack and light meal ideas

Sandwiches with cold meat, tinned fish in oil*, egg*, cheese or peanut butter. Spread filling thickly and add mayonnaise or salad cream.

Toast with pilchards*, baked beans*, melted cheese or egg*, peanut butter, chocolate spread.

Breakfast cereals with enriched milk and sugar or syrup.

Puddings e.g. sponge and custard, milky pudding, fresh or tinned fruit in syrup with cream, ice cream or yoghurt.

Crisps, Bombay mix, nuts* and dried fruit*

Nourishing drink or soup with added cream.

Biscuits, cake, muffin or flapjack.

Toasted crumpet, hot cross bun or scone or bagel with butter and jam or honey.

What can i do to gain weight?

2009-02-19T15:45:00.001-06:00

Making sure you are eating 3 meals a day, plus 2 to 3 snacks, is enough for many people to gain weight. Other people may need to change the foods they are eating and add extra fats - all foods contain calories, but fatty foods contain the most, so adding fats to your food helps you to gain weight (in the same way that cutting down on fat helps to lose weight).
Saturated fats - those found in meat, butter, dairy foods, and biscuits can raise blood cholesterol levels. Olive oil, rapeseed oil, and oils found in nuts and seeds are not harmful to cholesterol levels and heart health. For short term weight loss - eg if you are recovering from a serious illness, this is not a problem, but for the rest of you, the healthier options are marked with a star*. For good health it is a good idea to keep up other aspects of healthy eating and healthy living - regular physical exercise and eating 5 portions of fruit and vegetables a day.

Are deadlifts good for your back?

2009-02-14T19:41:00.001-06:00

Absolutely, but only if done PROPERLY. Doing deadlifts the wrong way will put you out real fast. Start light (a weight that feels too easy) and slowly progress. Make sure to stretch and warm up for this lift too. Stretch again afterwards.

Yeah as long as you don't over do it with the amount of weight you use. And your not carrying to much fat on your frame. Also if you do them definitely get a weight lifting belt for support. hope that helped...God bless you !

Which cardio machine burns the most calories?

2009-02-12T11:42:00.001-06:00

In a study published in the Journal of the American Medical Association ( Vol. 275 No. 18, pp. 1382-1450, May 8, 1996) treadmills are the best indoor equipment for fitness training.

The study compared treadmills, Elliptical trainers, stair machines, rowing machines and exercise bikes. Users were asked to use each piece of equipment at a perceived level of intensity. (IE: Easy, medium hard). Measurements were taken to see which piece of equipment caused the user to expend the most energy.

What is fitness? pt 2

2009-02-11T14:26:00.001-06:00

Fitness is defined as, "the body's ability to perform physical activity without distress or injury." Although most people rarely engage in arduous physical activity as part of their daily jobs, wildland firefighters know that physical fitness plays an important role in our personal wellness and job performance. It's a proven fact that by incorporating a balanced fitness program into our daily work life, we enhance our health and safety, while mitigating our risk of injury and illness and increasing our ability to do work.

What is fitness?

2009-02-11T14:24:00.001-06:00

Fitness means being in good physical condition. We often think of athletes as being very fit. They tend to focus on performance-related fitness for sports.

But you don't have to be an athlete to be fit. Doing more physical activity improves your fitness and health, no matter what size or shape you are.

Strength Training

2009-02-07T19:23:00.000-06:00

Weight lifter or cardio guru I believe everybody needs a little Strength Training, read more about the basics Lift Big

Or Start for that sexy spring break six pack Valeo Dual Ab Wheel

Get Shredded in 30 days!

2009-02-07T18:40:00.000-06:00

You've all seen her on the show biggest loser, shes the hardcore female trainer. She'll definitely if there was ever a video by anyone I would buy it would be this one.

Jillian Michaels - 30 Day Shred Read More

Real deal about getting a sixpack

2009-02-07T15:54:00.001-06:00

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup

Instead, eat the foods that will help you reach your six pack goal:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it. The trick is to do the cardio in bursts. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. If you're confused as to what exercises to do for each body part, check out the following free website:

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

A good database of different ab exercises can be found here:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

To Females: The Myths of bodybuilding!

2009-02-07T15:49:00.000-06:00

Myth 1: "If I start lifting heavy weights I will either get hurt or I will look like a bodybuilder." (Truth) You could get hurt talking on the cell phone and driving your car at the same time. The injury excuse is just that to me, an excuse. If you study and seek proper guidance on training you won't likely get injured. Of course, if you blindly walk into something then you are likely to not have a good result. (Truth) Working out with free-weights in an effective strength and conditioning program is the very best way to cut body fat and to speed up overall weight-loss.

Also, this fear of looking like a bodybuilder is absurd. First of all, women don't naturally contain enough of the muscle building hormone in their body that we know as testosterone. The women that are freakish looking are more than likely injecting something like this into their body's , as well as, spending hours and hours a week in the gym. Plus they are training their body's for size characteristics so they are getting that result. You may not like the way they look, but at least they are achieving the desired result, what are you doing?

Myth 2: "I'm just going to run off all of this excess weight." (Truth) Yes, you can run to burn off excess weight, but you can actually burn off excess lean muscle mass as well. Lean muscle mass is the very ingredient that burns off fat! If you are burning away the ingredient that burns away your fat then what? What happens is that you may lose weight but look like what I call a skinny fat person. In other words, your body is smaller but there is no definition, your skin is loose, and you have no muscular defining curves.

You can look at yourself one of two ways. You can be thinner and fitter or thinner and plain. Remember that your body will develop the way you train it. Strength training to increase a lean body is the truthful answer to your questions about these workout myths.

Cardio Tips

2009-02-07T15:40:00.001-06:00

Here are 3 cardio workout tricks to lose belly fat

1. Do high intensity cardio workouts - Most people judge their own workouts by how long they are, believing that the longer they stay on the treadmill or elliptical the better. However, that is far from the case. The true measure of any workout is the intensity of it, meaning how much effort did this workout place on your body.

The more intense the workout, the more fat it will help you burn, regardless of its length. You can actually shave off minutes of workout time and still get an excellent workout.

2. Do your cardio after weight training - A good workout has its order. Weight training comes first, cardio later. It may not seem important but it is. It helps to avoid injury, keeps you weight training workouts better, and helps you to lose more stomach fat.

3. Do interval cardio workouts - Interval workouts mean that you constantly change the pace of the workout. For 2 minutes you're going hard, then you take it easy for 2-3 minutes. You then increase the pace again, slow it again, and more of the same. This works out your cardiovascular system over a range of intensities and provides a more versatile and effective workout. It will also help you to burn more flab.