Want to look nice in your swimsuit this summer? Building abs and sculpting muscles starts in the kitchen before you ever hit the gym! Achieving muscle growth is a formula based on adequate calories, fluids, protein, and muscle-fatiguing strength training.

Drinking plenty of fluids, eating the right energy-rich foods along with weight lifting — all timed to fuel workouts and repair muscle tissue — will help you sculpt your muscles.

Nutrition Plan

A balanced dietary intake as recommended by the 2012 Dietary Guidelines is a good foundation for meal planning. In general, eating a well-balanced diet with enough calories to support exercise is the prescription.

Getting enough calories including adequate fat and protein, with an emphasis on five or more daily servings of fruits and vegetables, plenty of whole grains, cereals, beans, legumes, and enough fluid for optimal hydration.

Muscles and Food

Fueling your workouts takes a combination of healthy carbs and protein.

Protein is important to build and repair muscles. Carbs provide the energy to fuel fitness.

You can’t eat protein and expect it turn to muscle,   pull protein into muscles with exercise.

Experts recommend these muscle-friendly foods:

• Fruit and vegetables – are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.
• Low-fat dairy – provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium. Rosenbloom and Clark recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you may tolerate yogurt with active cultures.
• Lean meat – This is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which Rosenbloom says is thought to be a trigger for muscle growth.
• Dark-meat chicken – Boneless skinless chicken is good, but go dark and increase iron by 25% and three times the zinc for a healthy immune system.
• Eggs – An egg a day is OK but don’t throw out the yolk. Eggs contain all of the essential amino acids and half the protein is in the yolk with other import nutrients like lutein for eye health.
• Nuts - Unsalted raw or roasted are a good source of protein that also contain vitamins, antioxidants, fiber, and healthy fats.
• Beans and whole grains – These quality carbs contain small amounts of protein for energy and muscle repair, along with fiber, vitamins, and antioxidants.

Timing Is Everything

Timing is critical in muscle development because you need carbs and protein to perform strength training and protein and carbs for muscle recovery. The best plan is to eat a diet containing both nutrients and small amounts of healthy fats throughout the day.

Consuming a protein beverage like chocolate milk within an hour after exercise will give muscles the building blocks it needs when it is most receptive for repair.

If you will be eating a meal within 1-2 hours after a strenuous workout,you don’t need a snack and can wait for the meal to provide the recovery nutrition.

How Much?

More than half your calories should come from healthy carbs. Carbs supply fuel for energy and prevent protein from being broken down and used as an energy source so always fuel up before working out.

But be careful: It is a delicate balance of eating enough calories to build muscle but not too many calories, which can lead to gaining body fat.

Protein has a role to build and repair muscle tissue in addition to other functions, like producing hormones and immunity factors. Male endurance athletes should eat 1.2 grams of protein per kilogram of body weight, whereas male body builders may need 1.6-1.7 grams of protein per kilogram of body weight.

Two cups of milk contain about 20 grams of protein, which is the amount recommended to stimulate muscle protein synthesis.

But most people don’t eat by the numbers… The foundation of each meal is based on healthy carbs, with additional protein like oatmeal with nuts and yogurt; turkey and cheese sandwich with veggies or spaghetti with meat sauce, and a salad. These are all great for body building.

Athletes are advised to divide their food into four equally sized meals and choose three out of these four options: fruit or vegetable, grains, healthy fats, and calcium-rich or lean protein at each meal.

For a food plan designed just for you, consult a registered dietitian.

Get Muscle-Building Results by Fatiguing Muscles

The only way to build bigger, more defined muscles is with progressive resistance training – gradually increasing weights and endurance. Use a weight heavy enough to cause muscle fatigue after 9-12 repetitions. If you can easily do 13 repetitions with good form, you need to increase the weight.

It is the act of pushing the muscles past the comfort zone that promotes muscle growth and see more definition.

Strength training results show up quicker than aerobic exercise. It’s encouraging to start seeing enhanced definition fairly soon after working out at least twice a week for 30-45 minutes.

The exact length of time it takes to start seeing enhanced definition in your muscles also depends on your percentage of body fat. An extra fat layer around your muscles will not let the newly toned muscle show through without weight loss. Gaining 2 pounds of muscle per month is a reasonable expectation.

Strength training is vital to building muscles but it is also an important part of any fitness program and should be done 2-3 times per week for 20-30 minutes. It is a great investment in your future well-being because you need to use your muscles or you will lose them.

As we age, strength training helps maintain muscle strength, prevent osteoporosis, and decrease muscle and joint injuries.

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Article CELLFOOD–Vital Cellular Nutritionby Betty Hart

I was introduced to the CELLFOOD family at an Health food show in Toronto Canada four years ago.Since then I have been taking three of their products- the original Cellfood, DNARNACellfood and the Multi VitaminCellfood.The previous winter, before being introduced to CELLFOOD ,was my first winter in Canada, and I was sick for the entire winter although it was considered to be a very mild one.Since then I have been on the Cellfood family and I have not been sick at all. If I do get exposed to a germ or virus,and I do get infected I would not be knocked flat like others around me.It would have me slightly uncomfortable for a day or two, with maybe a slight sore throat or runny nose for a few hours ..How I wish that everyone I knew would be on this wonderful anti aging product, Cellfood, for instinctively I knew that CELLFOOD was an amazing anti aging product to reverse and prevent the signs of aging.After reading about it ,however, I became convinced that CELLFOOD was a treasure ,yet to be discovered by the bulk of humanity.
Formulated in the mid 50s by Everett L. Storey, CELLFOOD is a proprietary blend of 129 elements.It is an anti aging supplement that he claimed could be the answer to disease on Earth. Everett Storey is credited for the development of the water -splitting technology among other great inventions. During the second world war ,he witnessed his inventions being used to build the hydrogen bomb and being a humanitarian, he so wanted to do something good for humanity so he produced CELLFOOD.
The same water splitting technology that he invented ,that was being used in the H-bombs fusion trigger was incorporated into the CELLFOOD technology. He thus created an oxygen therapy based on the deuterium ions to self-sustain a catalytic type reaction in which our internal body water is split into oxygen and hydrogen.
CELLFOOD , the result of 42 years of research, is made from the finest plant substances, capable of holding its powerful elements in full solution, delivering them to every cell in the human body. This miraculous formula supports and enhances nutritional biochemical activities and brings to our diet what modern living and technology have stripped away. It contains 78 trace minerals,34 enzymes,17amino acids, electrolytes, and nascent newly created oxygen and hydrogen as by products–all naturally occurring substances and essential to the bodys many bio-chemical function,in a form that is easily absorbed by the cellls of the body.
Dr. Otto Warburg renowned bio-chemist and 1931 nobel prize laureate has shown that cancer cells cannot grow in a high oxygen environment. Of all the elements that support life ,oxygen is the most abundant. All functions of our body are regulated by oxygen. Oxygen energises cells so they can regenerate. Our bodies use oxygen to metabolize food and to eliminate toxins and waste through oxidation. Our brain needs oxygen each second to process information .Our organs need oxygen to function efficiently. In short oxygen gives life and energy to every living cell. Toxic stress, emotional stress, physical trauma and infections all draw upon and deplete the bodys oxygen supply, and a lack of oxygen results in sickness, poor vitality, poor stamina, fatigue and a general weak disposition.
We can look at oxygen deficiency as the single greatest cause of disease. In 1997 CELLFOOD was unanimously voted by the Inventors Club of America to receive the 1997 Advanced Technology Award presented by the International Hall of Fame in Atlanta GA. CELLFOOD received this award because1 its unique ability to produce both nascent oxygen and hydrogenised the body, resulting in simultaneous cleansing and building of body cells and tissues and 2 its unique ability to maintain 78 minerals in liquid colloidal suspension. CELLFOOD is a highly concentrated super energised proprietary formulation containing 78 ionic colloidal trace elements and minerals34 from fossilized plants taken from virgin earth and 44 from the clean southern seas surrounding New Zealand, unrefined and still containing trace elements! combined with 34 enzymes,17 amino acids, dissolved oxygen all suspended in a solution of Deuterium Sulfate.
The nutrients in CELLFOOD are both ionic and colloidal in form. Colloidal particles are minute4-7 nanometres in diameterand they take on a negative ionic charge and remain suspended in a liquid. Because most body fluids are colloidal and negatively charged the body perceives CELLFOOD as normal healthy body fluid ,and allows the nutrients in CELLFOOD to pass immediately through the sensitive membranes of the mouth throat and oesophagus directly into the blood stream.
Electrolytes support the healthy electrical integrity of the bodys natural colloidal systems including the blood itself. They import a negative charge to the red blood cells separating them to restore their maximum functioning..
CELLFOOD works at the physical level by providing the body with essential minerals, it works at the electrical and electro magnetic levels by increasing the vibrational frequencies of all the bodys organs boosting the immune system, and enabling the nervous system to function more effectively. It works at the biological level by enhancing natural biological processes ,for example digestive and metabolic processes in the body. And it works on the chemical level by supplying amino acids to the body for building protein. And CELLFOOD s ability to supply oxygen and nutrients to the brain supports emotional and psychological wellbeing!!

You may have heard that essential fats are an important aspect to maintaining the health of your body. But what exactly are they?

Basically, there are two truly essential fatty acids, Linoleic and Linolenic. You may have heard of these referred to as Omega-6 and Omega-3 fatty acids.

So, why are they called essential? The term essential in the life sciences refers to the fact that a nutrient cannot be synthesized by the body. Thus, you must have a dietary or supplemental source to supply your need for these acids.

You probably heard of the 8 essential amino acids. It’s the same idea here but in this case we are referring to fatty acids rather than an amino acid.

These fatty acids exist in and are used in every cell of your body. So they are crucial to a cell’s health and therefore to our health as people. The good news is that in North America, you generally get enough Omega -6 in your diet. Omega-3 has presented a question mark to researchers. Are we getting enough or not?

Fortunately, you can get Omega-3 from fish and certain nut oils. If you have any doubt at all, you can get Omega three from flax oil,which is in abundant supply at your local health food store.

Don’t let the phrase essential fat or essential fatty acid fool you. These are not going to make you gain unwanted weight.

As those of us who truly understand weight loss and gain can tell you, the key to losing or gaining fat storage from your body centers around the bodies short term energy storage supply.

This article is for information purposes only. It is not meant to diagnose, treat or prevent any disease or condition. Consult your primary health care provider if you have or suspect you have any physical ailments.

Each of us really has two ages our chronological age and our body’s age. Our genes may contribute to our aging process, but it is our lifestyles that can really cause us to accelerate aging. By changing our habits and consuming an anti-aging formula, we can no only stop the aging process, but we can actually reverse it.

When we’re in the market for anti-aging products, though, how do we tell the best from the rest? After all, there are any number of vitamins, enzymes, amino acids, herbs, minerals, and antioxidants that are bandied about as the Fountain of Youth. Here are essential ingredients that you should look for in any anti-aging supplement

Essential Fatty Acids

Essential fatty acids EFAs greatly contribute to reversing the effects of aging. They act on many of the body’s systems, including the metabolism, nervous system, joints, and immune system. Because they help maintain cell membranes and increase the body’s intake of oxygen, they can even act as an “anti-wrinkle” formula. They also have significant cardiovascular benefits.

Unfortunately, our bodies can’t manufacture essential fatty acids, so we must consume them. The best supplements contain flaxseed, which contains the Omega 3 and Omega 6 fatty acids elcosapentoenoic acid, alfa-linolenic acid, docosahexoenoic acid, and gamma-linolenic acid. An anti-aging natural supplement should also contain oleic acid, an Omega 9 fatty acid.

Minerals

A good anti-aging formula will contain trace amounts of minerals. Gold, for example, helps boost the immune system and shore up brain function and the nervous system. Some people report that gold also enhances their mood. Similarly, the human body needs copper for a variety of functions, including keeping connective tissues healthy, maintaining the metabolism, and in keeping the nervous system humming along. Chromium is also essential, in that it helps regulate blood sugar by processing carbohydrates and fats. Likewise, manganese helps ensure proper growth, bone and cartilage formation, and brain function. Moreover, manganese is a wonderful antioxidant formula; it has any number of properties that fight free radicals and the damage that free radicals cause.

Plants and Herbs

There are several plants and herbs that, when combined with other ingredients, contribute greatly to an anti-aging supplements. Alfalfa, for example, is a good source of many of the vitamins and minerals necessary to keep the body’s systems functioning correctly. Olive leaf extract can help boost the immune system, while pumpkin seed has natural anti-inflammatory properties. Milk thistle is a strong antioxidant, and can also help with liver function, and astragalus root can help ward off colds and heal wounds and injuries.

The bottom line is that our genes aren’t necessarily our destiny. When we make a conscious choice to lead a healthy lifestyle, and take a good anti-aging formula, our body’s “age” can actually be younger than our chronological age. A younger body means a better quality of life – something that each of us should strive for.

AMINO ACIDS are the building blocks of the body. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins RNA & DNA; they carry oxygen throughout the body and participate in muscle activity. When protein is broken down by digestion the result is 22 known amino acids.

As the building blocks of protein, amino acids are vital to health. Next to water, amino acids in the form of proteins make up the greatest portion of our body weight. They comprise tendons, muscles and ligaments; organs and glands; hair and nails; important bodily fluids, and are a necessary part of every cell in the body.

There are over 20 amino acids, separated into two categories – essential and non-essential. Essential amino acids are those that cannot be manufactured by your body, hence, it is essential that you obtain them from your diet. Non-essential amino acids can be manufactured by your body, however, your body must have the right combination of essential amino acids and supporting nutrients to optimize healthy protein maintenance, so supplementation may be desirable. Twenty amino acids are needed to build the various proteins used in the growth, repair, and maintenance of body tissues. Eleven of these amino acids can be made by the body itself, while the other nine called essential amino acids must come from the diet. The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Another amino acid, histidine, is considered semi-essential because the body does not always require dietary sources of it. The nonessential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. Other amino acids, such as carnitine, are used by the body in ways other than protein-building and are often used therapeutically.

Who is likely to be deficient?
Dieters, some strict vegetarian body builders, and anyone consuming an inadequate number of calories may not be consuming adequate amounts of amino acids. In these cases, the body will break down the protein in muscle tissue and use those amino acids to meet the needs of more important organs or will simply not build more muscle mass despite increasing exercise.

Amino acids are not only absolutely integral to life, but they can have a profound impact upon how clearly we think and how well we feel.

Benefits
builds cells and repairs tissue
assists with wound healing
increases athletic performance