Gaspari Myofusion

Gaspari Nutrition by far one of the greatest brand that create product that works for everyone. Nutrition are the key ingredient to achieve a great physique. As I'm getting closer to a contest I will invest most of my time in the gym and of course on my supplements.

Currently I'm consuming Gaspari Myofusion


Why Myofusion ?

- Protein blend is a great supplement to gain and still keep that lean look.
- It contain CLA increase metabolic rate & promote burning fats.
- Only 5g of carbs
- contains Whey Hydrolysate (rapid absorption & easy on digestive system)

My Protocol

Since I'm on ketogenic diet I have to keep my sugar level very-very low for 6 consecutive days and keeping my carbs intake below 40g for those days before having one high carb day. The ingredient in Myofusion doesn't affect my sugar level and it can be consume at anytime. I consume them twice a day, two scoop per serving. One serving after my morning cardio and another serving before bed. This method will keep my body in Anabolic state

Directions for Gaspari Nutrition MyoFusion Hydro:

Depending on your individual protein needs, mix 1 to 3 scoops of MyoFusion with 6 to 18oz. of cold water or milk (6oz. per scoop) in a shaker or blender, or simply stir into solution with a spoon. For maximum results, drink MyoFusion™ 2 to 4 times a day.

Special thanks to my sponsor fitnutritions.com

Boost Your weight loss

"I have been working out for the past few months and eating clean every 6 days in a week and yet it takes ages for my weight to drop". Sound familiar? Good morning reader and how are you today? Obviously everyone is good and we're in the 9th week of Healthy Lifestyle Program. From today onwards it will get much more interesting and fun to do.

So how do you lose that extra weight?


Build muscle by performing resistance training.
- Muscle burn calorie at rest
- More muscle means more calorie burn


Cardiovascular/ aerobic exercise
-Keep your self chill/hydrate by drinking lots of water


Snack attack or snacking between meals help increasing your metabolic rate.
- Thermogenesis (Digesting, absorbing, transporting and storing the food you consume also takes calories)

Consume more protein in your diet

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram

A high carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat.

Coffee

- caffeine helps in increasing the level of circulating fatty acids, this does mean that it helps in enhancing fat oxidation.

- Drink 2 to 3 cups of coffee per day and your body will start burning calories faster

Get Active

- Lets get moving, look for ways to walk and move around an extra few minutes in your daily basis.
- Increase your general physical activity throughout the day by walking instead of driving.

Keep in mind that how you look is important than the scale.

Action Plan
Practice the program daily and you'll see changes within a week
Snack on fruits and vegetable
Have coffee without sugar

Next week topic
Healthy Lifestyle A Way of Life

Sources & Images courtesy of:
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L- Lucine

L-Lucine a naturally occurring amino acid, one of the essential amino acids the body don't produce:

• necessary for growth and for nitrogen balance
• help burn fat without burning muscle
• may improve protein synthesis in muscle tissue in people with insulin resistance
• may lower blood sugar levels and normalise and control insulin release and insulin function
• may increase Human Growth Hormone (HGH)

You’ll find these ingredient in many diet pills and lifting supplements. It is, of course, important to get the right amount of the stuff into the product so L-Leucine can maximize its potential.

Study by Journal of Nutrition.

They performed a 10-week study involving two groups of women. One group followed a high protein diet (which included a high dosage of L-Leucine) verses a low protein, high carb diet.

The results were interesting. Each of the women consumed about 1,700 calories per day. By the end of the 10 weeks they found that both groups of women lost an average of 16 pounds. But those that stayed on the protein rich diet (consuming a plentiful amount of L-Leucine) lost more body fat and retained more lean muscle mass then those in the high-carb group.

This supports the claims about L-Leucine and its ability to aid in weight loss while not burning muscle mass.

Foods High In Leucine

• Cottage cheese
  
• seafood, meats
  
• poultry
  
• peanuts
  
• sesame seeds
  

Take Note !!

You must have enough L-Leucine in proportion to other amino acids in order for your body to make use of what you eat. Lack of the amino acids your body will not be able to make use of the protein that you put in no matter how much protein you consume.

How to consume

Leucine stimulates insulin "storage hormone" secretion when consumed with glucose. By itself, leucine showed little effect on glucose or insulin levels. Combined with glucose, leucine significantly increased insulin secretion in a synergistic effect that was greater than the insulin response to glucose alone.

Sources & Images courtesy of:
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Injuries

Good morning readers. Have you taken your breakfast yet? You should because it is the most important nutritional meal of the day. A healthy diet plan promote weight loss, reduce the risk of coronary artery disease, reduce risk for stroke and other cardiovascular diseases, aid your body from the training and prevent them from injuries

In our previous session we focused on resistance training, by combining them with your favorite outdoor activities it can be fun, but they can also be dangerous if you are not careful. You can help prevent injuries by

* Be active to make sure you are healthy before you start playing your sport
* Wearing/ choosing the right shoes, gear and equipment
* Drinking lots of water
* Warming up and stretching
* Adequate recovery
* Nutrition

Injury to the body is painful and often debilitation experience. It affect psychology as well as physiology, impacting significantly on our work and lifestyle. An injury can range from a simple acute haematoma to a chronic, constant pain like associated with tennis elbow.

Common Injuries

Their cause in common injuries and their treatment, you can increase the progress towards your fitness goals by avoiding injuries that will be the obstacle in your training regime. Exercise should provide a moderate and gradual increase of stress to the skeletal muscle system. Overuse can lead to a variety of common injuries because you are not allowing time for our bodies to heal.

• Muscle Soreness
• Sprains
• Fracture
• Tendonitis
• Lower back pain

Managing Injuries

If you get hurt, stop exercise. Continuing to exercise can cause more harm. Treatment often begins with the RICER (Rest, Ice, Compression, Elevation, Referral) method to relieve pain, reduce swelling and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation and sometimes surgery.

If you have already hurt yourself from training/playing a sport a while back, make sure you recover completely before you start up again. If possible, protect the injured part of your body with padding, a brace or special equipment. When you do start training again, start slowly.

Prevention of Injuries

1. Be in proper physical condition to play a sport.
2. Wear appropriate protective gear and equipment.
3. Avoid playing when very tired or in pain.
4. Always warm up before playing.
5. Rest.

Action Plan

1. Pay attention to your body. Take small steps to get to your fitness goal
2. Play/Train smart

Next week topic
Boost your weight loss

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Resistance Training

Good Day everyone and how was your weekend? I hope most of my readers did not forget about your fitness goal - keeping a Healthy Lifestyle. Before we proceed to this week topic you must already felt the difference on your body after performing stretching in your training/ daily routine, Stretching also may reduce the soreness after performing a resistance or cardiovascular workout.

Why Resistance Training

Resistance training targeted to improve low fitness levels, poor trunk strength, and deficits in movement mechanics can offer observable health and fitness benefits to every one. Even if you don’t intend to develop a better body shape, you still have to take these exercises to improve your health. "Health is wealth"

Benefits of Resistance Training

• Increase Basal Metabolic Rate (BMR)
• Increase Strength
• Improve body composition
• Increase bone mineral density
• Increase cardio-respiratory fitness
• Increase resistance to injury
• Enhance mental health and well-being

Resistance or strength training uses many methods to increase ability to exert or resist force. Free weights, own body weight, machines, or other devices provide resistance.

When and Where

What usually comes in people mind is training in a gym would be the best place to do a resistance training. If you can stand, sit, squat, and lay flat on the floor that means you have enough space to do it. If you take health and fitness seriously, resistance training can be done even in the office. The most common way of doing this is with weights or involve resistance. But there are many other ways. It all depends on your creativity. For start, you should have the right training equipment or tools. Don’t worry, you can get them from almost anywhere and its coast effective.

Tools

Resistance bands

Dumbbells

Medicine ball

Towel

Mat

Interval Timer

Program card

The most import aspect for start is resistance exercise techniques. At the beginning of the training program, correct technique of the exercises involved and proper postural alignment should be emphasized, and the resistance and number of sets should be kept low. A single set per exercise may be suitable for you. The best method to improve your form/technique is to practice and perform more repetitions on the exercise. Your training program should consist of the 7 Primal Movement as it is very beneficial to your daily lifestyle.

Conclusion

Resistance training alone measured quality of life. In conclusion, resistance exercise was shown to be effective in the prevention or reversal in many kind of disease. It can be done anywhere and mostly anytime.

Action Plan

1. Purchase and perform the exercise with your favorite exercise tools
   
2. Record every workout session in a program card
3. Enjoy the workout and your transformation
   
4. Always stay positive and consistence

Next week topic
Prevention of Injuries
Common Injuries
Managing Injuries

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Water

Water is important to the mechanics of human body. Water makes up more than two thirds of human body weight. Water also plays a key role in the prevention of disease. The body needs water to regulate body temperature and to provide the means for nutrients to travel to all the organs. Water also transports oxygen to our cells, removes waste and protects our joints and organs.

• Water serves as a lubricant
• Water forms the base for saliva
• Water forms the fluids that surround the joints.
• Water regulates the body temperature, as the cooling and heating is distributed through perspiration.
• Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste - the best detox agent.
• Water helps to regulate metabolism

On average, eight-ounce glasses per day will be sufficient. However, that might not be enough. The amounts really need to be tailored to meet the needs of every individual. There are factors that influence water needs. You may need to modify your total fluid intake depending on how active you are, the climate you live in, health status and if you're pregnant of breast-feeding.

Tips: To ensure you are drinking enough fill up a bottle of water and keep it on your desk at work or at home. As you drink down the water, you know that you are on the right path. The best indicator that one is drinking enough water is when urine comes out pale yellow to clear. A dark yellow color however is a sign your body is dehydrated and is concentrating the urine in an effort to conserve water.

Images&Video courtesy of :
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Posture & Stretching

Why have a good posture?

Good posture promoted with a balance of workload of muscles, limbs and joints. Poor posture may cause fatigue, muscle strain, compression of blood vessels and pain. It also can effect the function of major organs. Your posture present your lifestyle. How you stand, how you sit, how you sleep all affecting your posture.

What is a good posture?

Shoulders pulled back, head held high, chin up and back flat is how soldier stand. A good posture is about keeping the natural curves of the your spine when standing, sitting or lying. When these curves are in their resting or neutral state, they experience the least strain.

Primary causes of Imbalance and postural problem mainly due to Sedentary Lifestyle

Ideally from a back view the spine should have no lateral curvature and the legs should be symmetrical without undue angulation at the knees or ankles. From a side view the spine should form a smooth S-shaped curve, bisected by an imaginary plumb line dropped from the apex(tip) of the head through the center of gravity of the body. This same plumb line should pass through the tip of the shoulder, the center of the hip joint and ankle joint and slightly behind the knee joint. With this ideal alignment the body weight is balanced over the spine and lower extremity joints requiring minimum muscular effort. This alignment also evenly distributes pressure on the intervertebral discs ( lie between the spine) and avoids excessive stress on the ligaments.

The sitting position is where most people get into trouble with poor postural habits. This is especially when driving or doing a desk job. As we focus on the activity in front of us we tend to protrude the head and neck forward. Because the body follows the head, the twelve segment compose the middle of the vertebral column(thoracic) and largest segments of the movable part of the vertebral column(lumbar spine) tends to round forward as well. When this occurs, the weight of the head and upper body is no longer balanced over the spinal column but instead must be supported by increased muscular energy and placing spinal ligaments on stretch.

Over time this leads to fatigue and eventually even pain in the neck and upper back. Shoulders rounded forward which occurs for example when your car seat is too far away from the steering wheel further contributes to this pattern of imbalance. Ideally then, the S-shaped curvature of the spine that is characteristic of good standing posture should be maintained in sitting as well.

This is best accomplished by sitting all the way back in a straight-backed chair and placing a folded towel or small pillow in the arch of the low back. Fortunately, many new office chairs and car seats come with built-in lumbar supports and other adjustable features. Sitting and standing with proper postural alignment will allow one to work more efficiently with less fatigue and strain on your body's ligaments and muscles. Being aware of good posture is the first step to breaking old poor postural habits and reducing stress and strain on your spine.

Common posture problem

When a muscle is shorten for a prolonged period of time, it will become tight which really means it will become shorter than it is supposed to be. When a muscle is shorter than the optimal length, it not only effects the opposing muscle but can have influence on the entire bone structure (musculoskeletal system). Some common muscles which cause the most posture problems.Tight hip flexors are major cause of many posture problems. When it is subjected to long hours of being seated the hip flexors become shortened. When the hip flexors are shortened they cause the pelvis to rotate anterior (forward).

You can see the influence of anterior (front) pelvic tilt on skeletal alignment. The spine becomes excessively arched and the thoracic spine develops a kyphotic (rounded/hunch back) alignment. Forward head posture can result because of this as well. Tight hip flexors can begin to do the abdominals work, and make it almost impossible to get benefit out of some abs workout. Tight hip flexors causes the primary hip extensors the gluteus maximus (largest part of the bum) to become lengthened and weak. This is because of the agonist-antagonist relationship which means the glutes and hip flexors are opposing muscles. When the primary hip extensors become weak the synergist (helper) muscle takes over causing further problems.

Tight Hamstring the difference is the length of the hamstrings when you sitting down and standing. When you stand, the muscles are lengthened. Even sitting in a good posture shortens the hamstrings. Sitting for long periods of time, will be prone to chronic hamstring tightness.

There are a few posture problems associated with tight hamstrings. If the hip flexors are tight, the hamstrings will become your primary hip extensor (extend). The hamstrings are supposed to be the synergist (assist) but become the prime mover. This is called synergistic dominance which increases the chances of injury. It is easy to see why synergistic dominance increases the chances of injury. The gluteus maximus (largest part of the bum) the largest muscle in the body. If the gluteus maximus cannot extend the hip, the hamstrings which are not as powerful as the glutes are forced to do more work than they are designed for. Having a tight hamstrings will make it difficult to work and get results with your leg and glutes. Hamstrings tightness can make you prone to pulled hamstrings, and sciatica.

Another muscle imbalance which causes posture problems which are repercussions of the sedentary lifestyle is forward shoulder or also called the upper cross syndrome. Poor exercise selection also can develop forward shoulders. If you suffer from this muscle imbalance and are not able to retract (draw back) your shoulders, which is common in many people, you should start a corrective flexibility program.

If you have any of the posture problem it is best to see a specialist such as a chiropractor or exercise physiologist. There are a few tests in a which a professional can use to diagnose specific posture problems.

How to improve posture?

Strengthen the Core
Fix Rounded Shoulders
Corrective Flexibility
Stretching

Type of Stretching

Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints. A simple static stretch provide a large benefits towards your body and posture.

Neck stretch
Wall stretch
Chest stretch
Trapezius stretch
Rotator cuff stretch
Hip Flexor stretch
Full Body stretch

Benefits of stretching

• Increase flexibility
• Better posture
• Decrease pain in muscle joint
• Enhance coordination
• Reduce stress

Action Plan
Practice good posture
Do stretches total of 20min on a daily basis
Attend Pilates classes (Optional)

Whats on next week
Resistance Training

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Performance in Extreme Environtments

Measuring Core Body Temperature

• Basic mercury thermometer
• Ear thermometer
• Rectal thermometer
• Esophageal thermometer
• Gastrointestinal radio pill

Hot Environment
37 degree Celsius (normal core temperature)

Heat related:

1. Dehydration
2. Heat exhaustion
3. Heat stroke

As we become more dehydrate less fluid will be absorb. Approximately 2% decrease in body fluid will result in decrease of performance. Sign of dehydration include headache, tiredness, dry skin, decrease urine production, nausea and dizziness.

Heat exhaustion is when the body temperature increase to about 37 - 40 degrees. At this stage a person can experience a decrease in coordination, minor mental dysfunction, rapid pulse and breathing.

For Heat stroke to occur the body core temperature must reach 40 degrees. At this point a person could experience confusion, seizures, balance problem and irrational behavior.

Cold Environment

Hypothermia is the major concern when training or being exposed to cold or prolonged period of time. Hypothermia can be expose to snow, cold weather, inadequate clothing. Training in cold environment cause the blood to shift away from the skin due to vasoconstriction -rise in blood pressure which increase in hearth workload. Heart rate also falls which reduce the amount of blood therefor oxygen being delivered to the working muscles.

Training in cold environment particular in cold water result in a fall of power output and decrease in muscle efficiency. An extended warm up is advise to minimise these effects or you could wear extra clothing.