Guest post by Paul Atkins
http://www.fitnessbodyonline.com/

No matter how intense your workout may be, more than likely before, during, and especially after that workout you are going to drink something to rehydrate and replenish that worn out exhausted body. The question then is what are you going to drink?? For the past decade the rise of energy drinks could be described as nothing short of miraculous meteoric rise. Since the days of the mighty Gatorade there has come to the marketplace almost every conceivable color, flavor, and ingredient driven high energy after workout drink.

However, after intense blitzkrieg style advertisements from the television to radio to almost every magazine on earth that has anything to do with fitness many people have started to back away from these so called after workout drinks. If you ask yourself why, the answer is simple and the nutrition label on those energy drinks is the answer. To rattle off just a few of those ingredients words like "horny goat weed", "high fructose corn syrup", and the ever infamous "yellow number 5" are more often than not present in many so called energy drinks.

After analysis and research it seems to be a fitness renaissance going on out there of like minded healthy people that are putting the watermelon berry flavored drinks down and in turn picking up nature's oldest and most trusted hydration drink — Water. Yes water good old fashioned H2O is making a mighty come back on the world scene of fitness and weight loss. Granted there are varying degrees of water from mineral water to sparkling, but the principle idea of H2O is always the same, no added ridiculous named flavors, colors or roots to trick me into thinking I will turn into superman overnight.

As this renaissance of returning to origin continues though many have begun to do extensive studies and research into what types of water should be ingested and have come to the conclusion that not all two parts hydrogen and one part oxygen is the same. No, much of the water that is consumed from bottles distributed to most super markets and grocery store chains has gone through much and lost many of the natural properties it once had. One of the major properties that water needs to keep is the PH balance of the water. For those that are not aware, the PH scale runs from 0 to 14 with a PH of 7 being neutral, neither acidic nor alkaline. You could say that perfect water should be a ph of 7 because this is where it is on the PH scale if you were to go to a melting glacier in Alaska and test that water.

Through the process of reverse osmosis, bottling in plastics, shipping, temperature shifts and sitting on a shelf for weeks most bottled water loses its original neutral ph balance and becomes acidic, therefore becoming almost as useless as all of those energy drinks. This may sound like a conundrum but it is not. With a little research you will find that PH balanced alkaline water is actually easier to come by than you think and is exactly what your body needs for real, proper hydration after a long intense workout.

About the writer: Paul Atkins is a guest writer for several Health and Weight Loss related blogs including Fitness Body Online. Paul enjoys participating in and writing about the newest exercise programs and diet plans and is currently using the P90X Workout program as his program of choice.

I've got their permission to share it with you word for word.

From the Desk of Jayson Hunter:

Simply put, if you're looking to flatten your belly you definitely want to be planning your meals.

Fail to plan, plan to fail. Sorry, but it's true.

And yes, that means you want to plan what you're going to eat a week in advance.

Ummm, yes again, that takes WORK.

But you don't have to do the work. I've already done it for you.

Seriously, I really have.

I've got a 90 Day Meal Plan that outlines in simple language exactly what you need to eat and when.

And I've also got shopping lists and weekly planners for you as well.

I want to hand over to you everything you need to get faster results as easy as possible.

The best part is you get it absolutely FREE when you become a Prograde VIP member!

Get Prograde

Which reminds me, I've been getting some questions about our brand new membership program, so here are some FAQs for you on that:

• Yes, it only costs $47 to be a member for an entire year.
• There is absolutely NO obligation to buy anything else.
• Yes, you get the DONE-FOR-YOU 90 Day Meal Plan FREE of charge with your membership.
• No, your card will NOT be charged again in a year from now.
• There are NO hidden monthly fees or anything silly like that.
• Yes, the 5% VIP discount applies to both sales and Smart Ships.

In other words:

Every month while you are a Prograde VIP your Smart Ship order will be an additional 5% off!

And as an example, when we do a sale for a Prograde product at 15% off our VIPs will get 20% off!

Finally, YES, it makes a heck of a lot of sense to become a Prograde VIP member! But you only have until tomorrow night (August 18, 2010) at 11:59pm EST to do so.

Get Prograde

Question:
Hey.. I'm a 5'11 approx 190lb guy.. I wanna pack on some weight really badly because I'm thin and approaching feminine looking. Problem is that I have a very fast metabolism and nothing I do seems to add weight. I even found a term for it. Hardgainer. So, how do I overcome this? I work a full time job and have school.. so I really don't have time to just pig out all day long. I'm single.. no gf to cook tons of meas for me.. I can cookfor myself, but I don't know what's best for gaining weight. I know to stay away from junk food.. I never touch fast food. Any suggestions for me? Oh, I've tried those weight gain shakes from the health stores.. spent a fortune on that stuff and never gained a pound. This is really frustrating because i wanna start working out hardcore, but without anything to build off of what's the point?

Answer:
Your last line tells me you don't understand how to build muscle. It's all about synergy – if you lift heavy but don't eat right, then you will gain nothing. Same if you eat a lot and don't work out (well, except with this "method" you will get fat and turn into "skinny fat guy" or "fat skinny guy").

You need to approach gaining weight (i.e., building muscle) from 3 angles:

• Eat right
  
• Train right
  
• Recover right
  

Attitude is the glue that sticks it all together.

Eat 6 to 8 times a day, concentrating on protein-rich sources like eggs, beef, milk, fish, pork, and chicken. Also eat plenty of fruits and vegetables. Don't forget water!

Weight gain powders don't work well. Some people make gains, but these are the exceptions. They would have gained even without the supplementation.

Try a meal replacement powder mixed with whole milk like MetRx. Don't replace a meal, though, add it in.

Train 3 times a week. Do "limbs" one workout and "torso" the next workout. Stick to compound movements like squats, deadlifts, bench presses, overhead presses and rows. 6 to 8 reps for 1-3 sets, starting at 1 set and building to 3. Try to add weight every workout.

Get plenty of sleep, at least 7 hours a night. Try for 8 or 9; you're better off. If you cannot get 8 or 9, take a nap in the middle of the day.

Keep a positive attitude. It makes all the difference. I know it's difficult to stay positive; I used to be 120 pounds and couldn't gain an ounce. Then I figured it all out and put on 60 pounds in less than a year. Success came from simply following the program above and by staying positive about it all.

Best of luck. I know you can do this!

In short, eat more protein!

We have heard of this saying for decades. Some of us think of it as catchy, some of us think it is just a saying, but are there those of us who believe the truth of the statement? I can say that there are people that not only believe these words but live them, with great benefit to themselves. What do these words though, have to do with our workouts in particular? Everything, and let me tell you why.

This statement is a very powerful truth that holds no boundaries as far as age, sex, or even time. It is an endless truth that will never change especially when it comes to working out. Let me pose an example for you. Say it's the beginning of the year?January 1st. Most of us know that is the starting day of some kind of new resolution. In this particular case it is to work out 5 times a week. Noble goal. So your first workout day comes, all you have eaten all day is half a bowl of Special K and tuna from a can?now these may not be bad food choices, but how do you think you are going to perform working out? Do you think you will have the fuel to get through a full cardio class? My bet is absolutely no. You haven't given yourself the energy to perform energetic tasks. You will just be empty?.you are what you eat, and in this case not much. The same goes with over eating or eating the wrong foods. All of this has a direct bearing on your performance during and after working out. So what should you be eating?

That question seems like a can of worms doesn't it? Well, it really doesn't have to be. Now of course, age, height, weight and health circumstances do have a direct bearing on certain types of food choices. For instance a diabetic would want to stay clear of dried fruit especially before a workout, and a 5ft woman wouldn't be consuming the same amount of calories as a 6'3" man. Variables. So what basic nutrition rules apply? High protein, low carb, snacks at about 3-4pm in the afternoon, good fats (nuts, avocados, olive oil) in moderation, and of course fruits and vegetables in abundance. These are the golden standards of nutrition. Doesn't sound too difficult does it? Well, it isn't, but it does mean that we have to think before we buy, prepare, or order. This also means reading the labels on things and actually seeing what is in our food. A great standard is 5 or less ingredients on the box?this will help eliminate unnecessary additives and sodium from our diets. One other great tool to use and use well, is a protein formula?pick your flavor it doesn't matter but use it as meal replacements, or your afternoon snack. Make sure these contain more protein and healthy fats then sugar or else you are defeating the purpose and again becoming what you eat.
Using these simple guides to a nutritious life will help you to get the most out of your day, workouts, and your health. You see, the statement "you are what you eat" shouldn't be used as a new diet phrase but a new life plan. Remember, the statement is a powerful truth that won't change, so why should we try and ignore the impact that it can have on us for a lifetime of working out and health?

About the writer? Jenna Atkins is a guest writer for several Health and Weight Loss related blogs including Fitness Body Online. Jenna enjoys participating in and writing about the newest exercise programs and diet plans.

Many of us women out there love to burn and sweat just as hard and as much as men do. So the question arises?are we then going to be cut and "ripped" like them too? Well, I don't know about you, but I don't want to have legs that could kill a small kid with just me flexing them. Most women like the "long and lean" muscle look. The "Pilates" body so to speak. So does that mean that we can't use at home workout programs more geared to men? What does that mean for us wives or girlfriends whose men use and love these programs? Does that mean we are doomed to exercise loneliness?

Maybe you have heard of some of the programs?Billy Blanks Get Ripped Taebo, or Shaun T's Insanity? the most popular get ripped routine for men seems to be Tony Horton's P90X. All of these have the aim of kicking your butt and getting you ripped, thus the reason men flock to them. I have to say though, I am a woman who has used at least one if not more of these programs. Did I get "ripped"? Well?. No.

It's really your aim in the program and how you use it. For instance; say you are doing arm exercises with weights. Do you do 8-10 reps or 12-15? Well, to get that long and lean look?you should be doing the higher reps, while your significant other or male counterpart is sticking with the 8-10. This is just one way that you can tailor these programs to fit the needs of a woman's body. Good rule of thumb? think that the more reps you do, the less bulk you are going to put on. As women we also have an advantage (or disadvantage however you look at it) in that we are not designed to "get ripped". We can get cut, lean, and strong without having to look abnormally strong. This can allow us to work just as hard and dig just as deep as the men in our lives and still create a feminine silhouette for ourselves.

One other bonus?many of these programs have great kick your butt, heart pounding cardio routines that is really for any of us. Some of them are yoga routines, kick boxing, plyometrics (great one!), and the list goes on. If you are still weary of anything that has to do with getting you "ripped", stick with these at first and you will love and see the benefits and this might give you the courage to work out more like a man (and probably be more graceful doing it). Coming from a woman who has a man who loves these routines, and who has used them with him?you can work out like a man but still look like a woman.

About the writer ? Jenna Atkins is a guest writer for several Health and Weight Loss related blogs including Fitness Body Online. Jenna enjoys participating in and writing about the newest exercise programs and diet plans.

What is the best time to work out?

The answer I give every single time is whenever you can!

I know that living today's fast-paced, rat-race lifestyle can put a real bind on your training schedule. What with kids, family and business obligations, etc., sometimes you don't have enough time in the today for yourself.

I am a perfect example. I bang away at the computer all day and night, hoping to bring you the information you need and want in order to improve yourself. I have 2 small kids, a loving wife, bills to pay, lawns to mow, cars to attend to, older parents to take care of.

When do I train?

When I can!

Now, I've made it my goal to work out in some fashion every single day. I get in at least 3 weight workouts a week, 6 sessions of "cardio," and a lot of play time. Fortunately, my kids take care of me on that one!

Many days, I stack my cardio on top of my weight workouts since I only want to hit the gym once a day. And I don't spend a lot of time there! Last night, for example, I pounded by back, chest, shoulders, and lower back in the span of 20 minutes. Then I went home because I had a LOT to get done.

So, getting back to the point – exercise whenever you can!

I will say that there probably are IDEAL TIMES to train. I made my best "hardgainer" gains when I worked out in the morning. My energy levels were highest, I could eat before and after my workouts (even during!), and I could spend the rest of the day in a relatively lax state.

Now, I am finding it a little difficult to work out in the late evenings (the only practical time of day for me right now) and NOT eat like a freaking horse afterwards, right before bed. Eating a lot right before sleep is okay when you're on the skinny side. But it's really not conducive to effective weight control, if you know what I mean.

It's clear that when you workout determines when, what, and how much you eat. Here are two charts – one for men, one for women – that lay out the when, what, and how much you should eat depending on when you work out.

Again, the best time to work out is when you can. Just make sure it happens. A workout today is better than none at all, if even only just for a few minutes. And use the charts as a baseline for determining what, when, and how much to eat, especially in terms of supplementation.

Timing really is everything.

We should all take a big, huge, massive sigh of relief.

Finally… the FDA did something right when it comes to bogus "magic" diet-fatburn pills.

A panel of experts reviewed Vivus Inc.'s new wonder-pill "Qnexa" today.

They gave it the thumbs-down.

Why?

Oh… pesky little reported side-effects like… (are you ready for this?)…

• Heart Attacks
• Stroke  
• Increased Risk of Suicide (yikes!)
• Memory/Concentration Loss

You know… "minor" stuff like that.

GEEZ. What the hell are these drug companies thinking?

Oh, right…

Quick-Fix = Big-Bucks

Got it.

So, I am going to believe that YOU are much smarter than the morons who tried to get this drug past the FDA.

I'm going to assume you want a solution to this obesity pandemic and your own fatloss issues (if you have them) that do NOT involve risking your life for a thinner you.

"Oh, Marge… she looks so thin in her casket…"

THIS IS NOT A GOOD EULOGY! : )

One day… perhaps even in my lifetime… someone will invent a chemical that actually works to shed bodyfat without harming the body. That will be a great day for all of us.

Even so, I can all but promise you that this chemical will have its nasty side-effects and/or be limited in duration or power.

Nothing, repeat NOTHING you can pop in your mouth will give you the JOY that managing your dietplan and bodyweight can give you.

NOTHING! 

It's one of the greatest feelings in the world.

And here's a fantastic clue for you: 

The reason we want to be thin is because of the FEELING it gives us.

Most everything we do is based on feelings.

Quick-fixes negate the most powerful thing about feelings:

Earning the right to have them.

Think of it this way: Would you feel more alive and powerful if you climbed a mountain or if you took a helicopter ride to the summit?

Sure, the helicopter is easy… but which is more personally rewarding?

Think of your own body transformation goals as your personal mountain to climb.

No helicopters… just really good guides (I'm sharing a "guide" with you today that I personally think is one of the best guys in the fitness industry) and solid climbing tools (like a great real-world dietplan, solid workouts that work WITH your schedule, and realistic but exciting goals.) 

Your goals will become your base camps along your summit of your personal journey to the best you possible.

Color me silly, but I think that sounds FAR more empowering and rewarding that popping pills.

As you may know I wrote one of the top books in the world on "real-world" weighttloss (spelled that way so the spambox won't eat your email… : ) called "The Every Other Day Dietplan."

I made this dietary System as easy as possible… but NO plan is "easy" and there is NO quick-fixes out there without serious pricetags.

That said, I have some "rebel tricks" to share with you today based off just a few pages in my best-seller… and they won't put you six feet under before your time.

Here's my article, "Rebel Fatloss Tricks"… go see it:

You can't sell this stuff in a bottle… but it works to get the bodyfat off and keep it off.

Jon Benson is the author of The Every Other Day Dietplan.

If you pick up Jon's dietplan (on the article page above) you'll find in the Member's Area three supplements that actually DO work to help you burn-off-fat… but they do not work like magic. They work like they're supposed to: Realistically, and without harming your body.
 

Guest post by Louise Infante

Give me 10 seconds and I’ll provide you 1 perfect reason for being vegetarian.

While fish can serve as the most important dietary supply of the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which have been shown to be essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians will not adversely affect mood, reported by a new study (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).

A research team from Arizona State University conducted a cross-sectional study that compares the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults.

A total of 138 healthy Seventh Day Adventist adults residing in Arizona and California (64 vegetarians and 79 non-vegetarians) were enrolled in the study and completed a health history questionnaire, food frequency questionnaire and a couple psychometric tests, the Depression Anxiety Stress Scale and also the Profile of Mood States..

Vegetarians had significantly lower mean intakes of eicosapentaenoic acid, docosahexaenoic acid and the omega-6 arachidonic acid; they had higher intakes of the omega-3 alpha-linolenic acid and the omega-6 linoleic acid.

"Seed oils are the richest sources of α-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp."

However, the vegetarians also reported significantly less negative emotion than omnivores in psychometric tests. Mean total psychometric scores were positively associated with the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely in connection with alpha-linolenic acid and linolenic acid intake.

The research team noted there is also the possibility that vegetarians may make smarter dietary choices and may generally be healthier and happier.

If you would like to give it a try, here is an example of vegetarian recipe according to Italian cuisine

Italian Spaghetti with Zucchini

Ingredients:

•  17 oz. Spaghetti
• 24 oz. Of thin sliced zucchini
• A half cup of walnuts oil
• Some basil leaves
• 2 tablespoons of yeast flakes
• Salt and pepper

In a skillet or frying pan heat the oil and when hot, add garlic and zucchini. Raise the heat and stir often to complete their cooking. They should be golden and crispy outside and tender inside. Cook the pasta, drain and sauté in pan with zucchini, basil and yeast. Serve immediately.

Zucchini contain fewer calories and also have no fat. But they are a good source of potassium, vitamin e, ascorbic acid, folate, lutein and zeaxanthin.

Many of these nutrients are extremely sensitive to heat and to enjoy their benefits you need to find a quick method to cook or even eat raw in salads.

From the therapeutic standpoint, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.

About the writer – Louise Infante writes for the vegetarian diet menu blog , her personal hobby blog dedicated to vegetarian food preparation tips to help people live better.