Here’s a Healthy Breakfast

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How to Make this Healthy Breakfast:

* 1 cup of regular oats (not the quick kind)
* 1 scoop of whey protein powder
* 1 tbs Udos 3-6-9 oil
* 1 cup of 1% milk
* regular banana

Just mix it all up. I don’t cook the oats as I like to eat them raw. This mixes very well and tastes great. It’s fast, cheap and offers up some significant energy benefits and will keep you filled up for hours. Adjust the portions as necessary for your specific calorie needs or modify the ingredients to your preferences.

Here’s the estimated nutritional details for the healthy breakfast idea:

Calories: 743
Fats: 24g
Carbs: 97g
Protein: 38g

Note: Remember to adjust the portions as necessary for your specific calorie needs.

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Are You on Facebook Yet?

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NoBull Bodybuilding Group

Are You on Facebook yet?

This isn’t another MySpace (although it is a type of social site). In the last few months I’ve been testing it out and sharing some things that I just couldn’t do otherwise thru email or blog posts. I’ve really seen an influx of fitness experts joining the social media sites and creating profiles, pages and groups to connect with other like-minded individuals.

I’ve created my profile over at Facebook and so far, I’ve been able to upload some great videos about healthy meals, what to do if you are injured and a little tip about water that not many people know. Plus I’ve got a bodybuilding group starting over there that I intend to keep community oriented and friendly so we can all share photos, links and ideas to help each other out. If you don’t have a Facebook account yet, you can get one at no charge at www.facebook.com. Once you have an account, be sure to…

* Become an member of the NoBull Bodybuilding group on Facebook

* Add me as one of your friends — Marc David

I look forward to connecting with you there and serving you better! :)

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Drink Water to Lose Weight

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I knew thirst could masquerade as hunger… one more reason to keep hydrated but I also heard that drinking cold or chilled water could boost your metabolism. Drinking cold or chilled water for the purpose of raising your metabolism is called, Water-Induced Thermogenesis research.

Apparently the colder water can cause a rise in metabolism and contribute to the increased energy expenditure. Researchers found that drinking a 16 ounce glass of cold water increased the metabolism of volunteers by as much as 24 percent over their normal metabolic rate, with this increase lasting as long as 90 minutes. The increase occurred within 10 min and reached a maximum after 30–40 min.

The slight increase in energy used is because of the energy used by your body to warm the water during digestion..

This means that a man who drinks an extra 50 ounces of cold water daily, in theory could burn an extra 17,500 calories annually!

The study author, Jens Jordan, M.D. and the other researches concluded that the thermogenic effect of water should be considered when estimating energy expenditure, particularly during weight loss programs.

How cold was the water in this study?

“About 40% of the thermogenic effect originated from warming the water from 22 to 37 C.”

Go have a cold one! :-)

Sports Injuries – What to Do If You are Injuried

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Weight training, weight lifting and bodybuilding all come with the greatest prize of them all. The chance of an extended life and a better quality of living. On the other, for those who are sloppy, don’t bother to learn anything about weight lifting or embark on a short-term quest to do a 300 workout without the slightest idea of their physical abilities, the same sport that offer the gift of better health, can give you a lifelong injury.

Let me tell you a few things you can do if you are injured.

How Fast Should You Gain Muscle Mass When Working Out?

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There’s a lot of misinformation floating around about Muscle Building and the rate of growth you can expect.

So how fast should you gain muscle mass when working out? It’s rarely a one shot answer.

Have you ever wondered why some people seem to pack on the muscle in a short period of time, while others might be overjoyed when you put on 5-6 lbs of lean body mass in a year?

It’s about how much muscle can you build and the answer isn’t just so straight forward or simple.

Consider the following: The average man has between 30% to as much as 60% of his lean body mass as actual muscle. The average women has between 25% to 50% of her lean body mass as actual muscle.

Muscular growth is rarely a liner process and tends to come in a series of cycles.

“You cannot calculate your actual muscle gain, short of having a biopsy.”Jeremy Likeness, Certified Personal Trainer and Body Transformation Expert

That means that no matter what you eat, how hard you train or what supplements you take, muscle growth will never come at a predicable steady rate. This makes those 10-12 pounds of muscle a year for a natural bodybuilder a myth along with any other hard numbers telling you how much actual muscle to expect or any references to the actual rate of growth.

Here’s just a short list of the things that can influence your muscle growth:

  • holidays
  • injuries
  • illness
  • nutrition
  • training
  • sleep
  • medications
  • complications called “life”
  • and more…

By the way…

Some people are genetically predisposed at packing on lean body mass and can just look at a weight and gain muscle (you know those people right?). Others have to work like the dickens to just gain an ounce of muscle and their rate of growth is slower.

Researchers from the Netherlands, Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. studied the effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521. In the study they found that men with a “solid” build gained more muscle than men with a “slender” build following a 12-week weight-training program .

Although fat-free mass increased in both groups, the slender guys gained only 0.7 pounds (0.3 kilograms) versus 3.5 pounds (1.6 kilograms) in the solid group. My point is…

The nearer you get to your muscular genetic potential, the slower the gains will be. This is known by exercise professionals as the ceiling of adaptation. The longer you’ve been training, the slower your gains will be. Somebody like me who’s been training for 17 years will gain less muscle mass than a new trainer who’s just started out in the first 6 weeks.

So what does this mean to you?

That being said, based on the consensus of the available studies, the average trainee can gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise. These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Extremely lean or obese individuals would be hard to predict.

None of the studies I could find made reference to a female’s ability to build muscle so my best guess is about half of the male studies but I can’t prove that as there’s no research to fall back on. Let’s face it…

How much muscle can I gain is not a linear approach. You won’t keep growing at the same rate forever. In fact, the studies that do reference muscle growth were only on male trainees in the first 6 weeks of training. That seems somewhat predictable but after those 6 weeks, you need to know what to expect and it’s not going to be the same number week after week or year after year.

Over the course of a year, it’s rare for people to add more than 25 lbs of muscle but it’s very possible for them to add more than 25 lbs of lean body mass. Lean body mass defined as a combination of anything that is not fat. And that’s why…

Increasing your lean body mass is something you can track and calculate and should be your focal point to determine your progression. How much muscle you build in a given time period is not because it’s not a linear process and it can’t realistically be determined short of a biopsy.

“A beginner on a decent training and nutrition program might be able to gain 25 pounds of muscle in their first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle.” – Christin
Finn

If you are gaining more lean body mass that is generally a positive because you are gaining more muscle than fat. For most weight-gainers, .5 pounds per week would be an even more realistic goal as they reach their genetic limit. Frankly…

Staying focused on your goal by training intensely, eating consistency and engaging in proper recovery are things you can control and will result in your optimization of lean body mass.

Remember that gaining muscle is a long-term project. If you’re dedicated and consistent in your efforts, you will not be disappointed.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Colon Cleansing

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“When a thing ceases to be a subject of controversy, it ceases to be a subject of interest.”Colon Cleansing Review

William Hazlitt,
English essayist and literary critic

And on that note… this is one heck of an interesting look at Colon Cleansing.

Colon Cleansing: Are All “Cleansing” Diets And Supplements Scams?

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How to Workout at Work

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Frankly, this had me in stitches and it’s a little Friday humor. I think these guys are serious but I can’t really see the co-workers I used to work with honestly doing this and being on conference calls and the computer. Can you?

No offense if you purchased one! I just thought the commercial for this was brilliant and quite funny. It’s called the [tag-tec]Hawaii Chair[/tag-tec].

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