The Fit Guy’s Fridge: Nutrition Must-Haves

12 nutritional complete must-haves if you're serious about your own fitness.

Increasingly in the U.S., the fridge has turned into a nutritional wasteland. Greasy takeout containers jostle with cola bottles for shelf supremacy, while fruits and vegetables languish in rear corners.

Listen, occasionally we can fall into habits. Maybe we're putting in late nights at work and coming home drag ass tired. Maybe you've got insomnia and lack energy? Whatever the motive, the conditions of our lives cause us to briefly lose sight of our goals of physical development. The refrigerator begins to pile up with frozen pizzas: simple meals, cloyingly sweet drinks, way too many beers, plus a bevy of takeout tinfoil swans. It could occur. But, man -- you've got to nip those habits in the weed. Pronto.

Health - and - fitness - savvy guys realize that a well-stocked fridge is the ticket to a better buff - to - blubber ratio.

Eggs

1. Eggs

Advantages: Muscle Building, Disease Fighting

The sunlit side of eggs is that they have an extraordinarily high protein biological value. In laymen's terms, the biological value is a measure of how readily and fast the amino acids in a food can be utilized for protein synthesis in the body. The upshot is the fact that cracking a daily egg or two will help stimulate muscle protein synthesis, which is the ticket into a bragworthy physique. What's more, Canadian researchers recently found the powerful egg contains powerful antioxidant properties, which helps muscle recuperation and fends off chronic diseases like cancer and cardiovascular disease.

Nutritional Data:
1 whole large egg: 71 calories; 6 grams of protein; 0 grams carbohydrates; 5 grams fat; 1.5 grams saturated fat

Fact:

2. GrassFed Beef

Advantages: Muscle Building, Fat Burning

Indeed, the grass is greener on the other side. Additionally, researchers found the grass fed beef has a greater concentration of conjugatedlinoleic acid (CLA), which may increase fat-oxidation in a workout. Like other red meats, grassfed beef is just a dietary supply of creatine, a compound lauded for helping boost strength in the gymnasium, and thus paving the way for muscle development.

Its cooking time is shorter, because grass-fed beef is leaner than the variety. First bring it to room temperature before throwing it upon the grill, to ensure the finest cooked grassfed beef possible.

Nutritional Data:
6 oz thin strip steak: 198 calories; 36 grams protein; 0 grams carbohydrates; 5 grams fat; 1.5 grams saturated fat.

Fact:
With just five grams of fat per six-oz serving, extra-lean ground beef serves up more than
one third of your daily iron, zinc, and selenium requirements.

3. Skim Milk

Advantages: Muscle Building, Fat Burning

It's always a good idea to stock your fridge with tons of milk. A 2011 Journal of Nutrition study determined that higher intakes of dairy can stimulate fat loss while bolstering thin body mass gain. Milk's highquality protein and calcium are likely what produced these results. In order to get a better fat-to-protein ratio, select reduced fat (2%) or skim versions.

Nutritional Data:
1 cup reducedfat milk: 122 calories; 8 grams protein; 12 grams carbohydrates; 5 grams fat; 3 grams saturated fat

Fact:

4. Greek Yogurt

Advantages: Muscle Building, Fat Burning

Compared to traditional yogurts, this great white features twice as much musclefriendly protein -- and fewer carbs for those that are watching their carb intake. As with other dairy products, it's a stellar source of calcium, which might aid in fat loss. It's also packed with probiotics, those helpful critters that enhance digestive health. To avoid sugar shock, select for unsweetened versions.

6 oz non-fat plain: 90 calories; 15 grams protein; 7 grams carbohydrates; 0 grams dietary fiber; 0 grams fat; 0 grams saturated fat

Fact:
The result is a thicker, creamier yogurt with a higher protein content and less lactose than its American cousin, when Greek yogurt has the whey strained out.

Smoked Salmon

5. Smoked Salmon

Advantages: Muscle Building, Fat Burning, Disorder Fighting

Salmon slices are brinesoaked and then cured by a smoking process, which helps keep its fridge shelf life, as the name implies. Researchers from Gettysburg College (Pennsylvania) discovered that subjects having high quantities of fish for six weeks drop bodyfat while simultaneously packing on muscle. The omegas in salmon have proven to help diminish the hazard for coronary woes while fish protein can help instigate muscle growth in response to training. A four-oz serving of salmon provides 90% of your daily necessities of omega-3; this fatty acid promotes blood flow, which is optimal for training and healing.

Omega-3 fatty acids in fish-oil supplement form have been demonstrated to reduce mental fatigue while speeding up reaction times, particularly in those 18 35 years old.

3 oz: 99 calories; 16 grams protein; 0 grams carbohydrates; 4 grams fat

Fact:
A three ounce portion of smoked salmon delivers more than 100% of your RDA of vitamin B12, which is crucial for the healthy function of your brain and nervous system (think improved contractions and sport reaction times). In addition, it plays a role within the formation of blood and energy production.

6. Edamame

Benefits: Muscle Building, Fat Burning, Energy Boosting

If you just nosh on these green soybeans at sushi joints, you then're missing out. Their nutritionally charged resume includes a payload of fat - torching fiber, plus energy - improving protein and iron. According to findings published in Clinical Nutrition, soy protein is as successful as cow-derived casein protein at stimulating muscle protein metabolism.

Nutritional Data:
Fact:
The protein found in edamame is complete, including all essential amino acids necessary for muscle growth, postworkout recovery and adaption.

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Build Bigger Arms From All Angles

Do curls from a number of different angles and clasp types to really get the very best out of the arm workout. Here's the best way to use arm position and clasp to construct bigger arms that'll look amazing from every viewpoint

By Bill Geiger, MA

Standing Barbell Curl

With your upper arms locked in place at your own sides, the basic barbell curl hits both heads of the biceps brachii reasonably evenly. It is a good move to do first in your workout since you can go pretty heavy with it.

Watch Out

This reduces tension on the biceps, however, and turns a move into a multijoint one.

Fine Tune

Move your hands slightly closer together to put more emphasis on the long head (the shoulders become internally rotated). Move your hands farther apart to shift the focus to the short head to a greater amount.

Incline Dumbbell Curl

Lying back against an incline bench set at about 60 degrees, your arms hang straight down and your elbows fall behind the plane of your body. This curl places a great number of tension in the long head of the biceps. As that muscle gets stretched, it's made to work much harder in relation to the short head.

Watch Out

Ensure you maintain your upper arms back. Don't pull your elbows forward in an attempt to improve the weight higher, as this may again take stress off the long head.

FineTune

Preacher Curl

Watch Out



Fine Tune

Don't let your elbows flare out; keep them aligned with your wrists and shoulders.

Reverse EZBar Curl

Thus far you've used an underhand grip. This overhand-grip move calls the other important arm flexors into play.

Watch Out

Do this exercise for that brachialis and brachioradialis last because it'll weaken your grip strength on all following moves.

Fine-Tune

Try this about the cable having an EZ bar and do drop sets, cutting back the weight by way of an individual plate any time you reach failure.

Bonus Workout: Hammer Curl

Go neutral: Between the underhand and overhand grips may be the grip (hammer style). Hammer curls also work the brachialis along with the biceps long head.

All-Angle Biceps Blaster Workout

Incline Dumbbell Curl 3 Sets x 8-10, 8-10, 8-10 Reps

Preacher Curl 2 Sets x 10, 10 Reps

Reverse EZ-Bar Curl 3 Sets x 10-12, 10 12, 10 12 Reps

* Doesn't include warm up sets; do as many when you desire but never take warm-up sets to muscle failure.

So you reach muscle failure by the target rep * Choose a weight.

* Alternate sets together with your hands well outside and just inside shoulder width.

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Welcome to the Fitness Machines

We're always on the watch for workout gear that'll help our readers get to the next level. What this means is investigating a lot of products -- some great, some hilariously bad. After weeding out the pretenders, we've produce three new machines worth checking out.

EVO Fitness Bike

Product Weight: 135 lbs.
Price: $1,150-$1,300, depending on model
www.relayfitness.com

For all those of you who live in a colder climate, committing to year-round outdoor cycling could mean slapping snow tires on your bike and pedaling around in a snowsuit like some lunatic yeti.

We understand what you're saying: While it's true that exercise bikes haven't undergone any mammoth changes since then -- you still sit on them, grab the handlebars and pump your legs -- the EVO includes two critical advancements:

First, there's no chain. No belt. No flywheel. A planetary gear system is worked off by the EVO. Upshot: a smoother, more problem-free ride.

Second, the EVO's frame isn't fixed in position. This relentless power activate your core muscles and forces you to truly preserve your balance, supplying a complete - body work out.

Jacobs Ladder

Product Weight: 260 lbs.
Color: Black
Price: $3,995
www.jacobsladderexercise.com

Is it true that the notion of pulling yourself up an endless ladder sound like a thrill? Or does this sound like a Sisyphean chore that fills you with existential dread? Either way, you've surely got to try it.

Jacobs Ladder is the equivalent of the stair-stepper or StepMill, but with a ladder instead of stairs. The ladder is placed at angle, offering the most natural and comfortable climbing motion. This angle also takes tension off the lower back, hips and knees. Unlike lots of other stationary cardio machines, Jacobs Ladder provides a greater range of motion by engaging both your top and lower body in addition to your own core, thereby maximizing your time and effort.

"Unlike stair climbers, with Jacobs Ladder you can't hold to the sides."


Product Weight: 39.4 lbs.
Color: Various
Price: $3,500
www.elliptigo.com

Do you hate recumbent bicycles and all they stand for? Is it true that the specter of the fellow in spandex astride a recumbent bike drive one to insanity? Does the smile on such man's face -- a supercilious grin that says: My bicycle is more efficient than yours! -- make you need to wind his flapping ponytail around his pencil-neck and choke him purple? Rest assured: These are perfectly normal feelings. Embrace them.

Even better, try the ElliptiGo bike -- the anti-recumbent. Instead of sitting down, you stand up. Instead of pumping your legs back and forwards, you pedal in a cool elliptical pattern. As the elliptical machines found in most gyms the ElliptiGo works on the exact same ergonomic principles. The smooth movement of the machine and emulated by the ElliptiGo makes it a perfect alternative for many who've suffered or are prone to impact injuries brought on by excessive pressure on the joints.

The ElliptiGo varies slightly from an elliptical machine in that it doesn't have moving armatures to take; it has handlebars just like a bike. A 11speed gearing system lets the machine to reach 25 miles per hour, and by gearing down, you can climb the same steep hills that you might tackle on a typical bicycle. A footstep-span adjustment means that the ElliptiGo can be utilized by riders of heights.

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Common Fitness Myths Debunked

Forget all you've been told about your workouts and bodyweight!

Myth #26

It takes six to eight weeks of challenging training to boost muscle size.

It's the question everybody wants to understand if they start a weight-training plan: How long until I get large? But University of Oklahoma scientists determined to get serious and use CT scanners to precisely measure progress after each week of an eight-week training program. And what do you understand -- they saw immediate increases in muscle cross sectional area, and by the third week the subjects' muscles were already 5% larger. After eight weeks, they were up almost 10%.

What you could do: Your progress will be dependent on what your starting point is and what your goals are, but the great news is the fact that you can begin getting larger in weeks, not months.

Myth #43

In the event you're overweight, you're unhealthy.

Muscular guys have always known that body mass index isn't the best measure of health. Fat has ever seemed less ambiguous; too much is bad. But lately, physicians have been reassessing the biggest risk factors for common killers like cardiovascular disease. It seems which you're half as likely to die being overweight but aerobically fit compared to being a slender couch potato with a terrific metabolism.

What you can do: For men taking extra weight, it means that work out success shouldn't be defined only by just what the scale says; if you're improving your fitness, you're getting fitter, so keep at it. And for guys who look good without having to work for it, it's a wake-up call: your six-pack is meaningless (healthwise, in any case) if you can't scale a flight of stairs without becoming puffed.

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Ball to the Wall

Get your own hips moving better than Elvis with the box and wallball jump, two of the hip - snap exercises in CrossFit

The explosive hip thrust could be the most-frequently repeated technique in CrossFit, which you'll find in kipping pullups, muscle-ups and dozens of other moves. Here's the best way to perfect a couple of the very most powerful hip-catch moves: the wallball and box jump.

Wallball

Everything You'll Need: The soft Dynamax-style balls are best. You'll also need a strong bare wall (no windows!) with a target marked at a height of 10 feet.

Setup: Stand in front of the wall with your toes about six inches away from the baseboard. Hold the medicine ball with both hands close to your own torso in order for the top of the ball is at chin level. Maintain your elbows in and pointed down.

Execution: Drop into a relatively deep squat. Push through your heels and extend your knees. When you come up, explosively thrust your hips forward and extend your arms overhead, sending the medicine ball straight above you for the target. Catch the ball and use its impetus to drop into the next squat.

Coach's Cues: Put a medicine ball directly behind you as well as make certain your glutes touch it at the bottom of the rep. "Behind balls," as they're known, will help you learn to consistently hit the right depth, says Hughes.

Box Jump

That Which You'll Need: Find a steady nonslip surface that's between 20 and 30 inches high (24 inches is the prescribed height for men). Some high steps or even a planter will do in a crunch provided that you can land with both feet on the thing. Consider investing in a box, if you train at home.

Setup: Stand in front of the surface. Keep a small bend in your knees with your weight on the balls of your own feet and your hands and arms relaxed and loose.

Execution: Drop into a shallow squat and then explosively thrust your hips forward and bring your knees up toward your chest. Land with both feet completely on the box and fully extend your hips so that you come to a complete standing position. Step back down or bound both feet back to the ground.

Coach's Cues: Coming off the box might actually be more important than jumping onto it.

The Wallball/Box-Jump Workout

The workout includes a favorite rep scheme of CrossFit, a classic case of stick and carrot. Perform 10 repetitions of wallballs and then one rep of the burpee box jump, then nine wallballs and two burpee box jumps etc. Because the repetitions of one exercise ease off, the other simply gets more difficult. A burpee box jump is just what it seems like. Perform a burpee in front of a plyo box, but instead of finishing the burpee using a jump and clap, jump on the box and stretch your hips.

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Home Steam Cleaner Can Promote Good Health

How important is it to you to ensure you create a healthy home environment? Are you doing all you can to keep a safe and houseclean? There are various actions you can take.
For instance, steam cleaning can sanitize areas in your home that you and your family includes contact with everyday; like your floors, carpet, upholstery, mattresses and more. When you steam clean you eliminate obviously dirt that will be embedded in your carpet. But most importantly of all, home steam cleaner reviews can do away with allergy triggers, for example:

• Dust mites which leave droppings in mattresses and other soft cushioned areas.
• Pet dander which is matter various animals shed from their bodies; as an example dry skin scales, hair, and more.
• Pollen.
• Viruses.

Another advantage of steam cleaners for your home is that it is an eco-friendly way to clean and sanitize your house. You will will no longer need to use harsh chemicals found in some cleaning products, which are air pollutants and may affect your health.
Today, more people are using steam cleaners as a safe and healthy choice when cleaning their homes. Steam cleaning does a more thorough job at sanitizing your home environment and improving air quality.

 Steam Cleaners Can Work for You 

Can you think of one way in which a steam cleaner would be useful to you and your family? Probably a majority of people can. On top of that to using steam cleaning machines to sanitize your home, steaming appliances like the steam press can be meant to sanitize and refresh your wardrobe.
The hot steam released from steaming machines should be at least 130 degrees Fahrenheit or higher to be effective. Steam cleaners that release hot steam at the proper temperature will eliminate pet dander, pollen, mold spores and more that may adhere to your clothing or other areas within your home. House steam cleaners can be valuable in helping you to maintain a healthier home environment.

steam - Is it Affordable? 

The good news about carpet cleaner reviews is that it is fairly inexpensive to own a steam cleaner. Steam cleaning appliances are very easy to use. Normally the cost of a steam cleaner for your house is comparable to a conventional cleaner.
If you steam clean you can save money due to not having to purchase any hazardous cleaning products. You will only need the right amount of water for your cleaning device. What is most important, you will be able to use the steamer on a weekly basis situated to keep your home clean and sanitized, especially if you have pets and children.

Steam Cleaning Advantages 

You can take action and begin to make your home a healthier place to live for everyone by using steam cleaners to sanitize your home, office, and wardrobe. Here are a couple of reminders of how steam cleaning can improve the cleanliness of your home surroundings:

• Eco-friendly way to clean and sanitize your home.
• It promotes a healthier home for you and your family.
• Reduces air pollutants, removing the probability of getting harmful fumes from hazardous cleaning products.
• Eliminates dust mites, mold spores, viruses and more from areas in your home where your family spends most of their time on a daily basis.
• Steam press can help sanitize and refresh your wardrobe from pet dander and pollen.

Begin to take precautions in providing a safer and healthier home for your family.

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Fat-Blasting Circuit: 15 Minutes of Hell (In a Good Way)

A volatile, quarter-hour combo circuit of strength and cardio training for maximum calorie burn.

Nobody enjoys slogging through hours of low-intensity cardio for fat loss. If you really want to incinerate the fat off your gut (and everywhere else on your body) to let your muscles shine through, make this workout your hellish ally.

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The Workout

• Set your timer for 15 minutes.
• Perform as many consecutive rounds as possible.
• Even though you’re going for speed here, target perfect deadlift and kettlebell-swinging technique —don’t sacrifice form for reps, ever.
• Recover during the 45-second spin-bike ride, then attack the bar for another round. Keep track of how many rounds you complete inside the time period.
• Perform as a short workout or add to the end of your regular workout as a finisher.

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Equipment Checklist

• Barbell
• Kettlebell
• Spin bike

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The Exercises

1. BARBELL DEADLIFT

Focus: Strength 

Setup:  Plate up a barbell with about 130% of your bodyweight and set it on to the floor ahead of you. Stand surrounding your loaded barbell with a hip-width stance. Bend at your knees and hips and grasp the bar just to the outside of your legs. Come across your butt, straighten your spine and draw your shoulders down and back. Brace your abs and simultaneously extend your knees and hips to stand with the bar. Stand straight and squeeze your glutes to exclude the deadlift. Drop the bar between reps and start each rep dead whomp floor.

Reps:  7

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2. RUSSIAN TWO-HAND KETTLEBELL SWING

Focus: Explosive power 

Setup:  Grab a heavy kettlebell with a double overhand grip. Stand with your feet apart just wider than shoulder width. Hinge over from your hips while bringing the bell between your legs (think hike pass in football). Explosively thrust your hips forward and straighten your knees to swing the bell upward. Stand tall, keep your shoulders drawn slightly back and squeeze your glutes to complete the swing. Lion bell swing down between your legs as you hinge at the hips.

Reps:  10

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3. STANDING BIKE SPRINT

Focus: Explosive cardiovascular power 

Setup:  Jump onto a spin bike with the resistance set at a moderate level. Standing up from cuff saddle, sprint hard for 15 seconds, then relax, reduce the resistance and pedal easy for 45 seconds as recovery before beginning the next round.

Sprint:  15 sec.

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