Saturday, September 4, 2010

building strength

Some people don't know how easy it can be to build strength. No, I'm not talking about massive muscle for showing off, I mean REAL strength, defined muscle.

How would one go about this? Well, It's pretty simple. Eat lots of protein, and lots of carbs. Stuff you want to eat more of is lean meats (Chicken, Turkey both skinless) Quaker oats, nuts, rice, lots of vegetables (raw, steamed), wheat bread, and eggs.
The best way to prepare meals is either grilling, steaming, or broiling. No oils, no skins, just lean and mean meats and other high protein foods.

Now, you wanna get some defined muscle eh? Good. Start by getting some weights..simple 5, 10,15 pound hand weights, and a weight bench with a bar and the same type..5, 10, 15 pound weights.

Start off with good stretching and warm ups, this will help your effectiveness.

Look around for proper form in lifting weights, you can hurt yourself if you don't! Now, start off easy. Take a 5 pound weight, and do some lifting for as many repetitions as you can. I started off with 5 pound weights, doing about 75 curls each arm. Once you feel the burn, thats good, go till you literally can't lift any more. That's your goal now, once you find the amount that you can do till you cant anymore, round it off to the nearest even number..and do that every day for a week. Once you get to around 200 reps, switch to a higher weight, following the same process.

What kind of lifting should you look into? Bench Press, Military Press, Arm Curls, Leg Curls, weighted sit ups. These basic lifting processes should focus on each muscle group. Also; running for as long as you can really helps out those legs and the rest of the body! All you gotta do is get some running shoes ($15.00 on amazon) some comfortable clothes..go out, and run for as long as you can! Doesn't matter if its a few seconds or a few minutes..just run till you can't..walk for a minute..then run again!

I hope this covers most of how to build REAL strength. No one is gonna go from flab to body-builder without some serious weight lifting and steroids, you wanna become strong, not sculpted.

As with everything involving your body, please check with your doctor first. If it seems too tough for you at first, just lower the weight and build at it over time, your body will get used to it over time

Disclaimer: When using this or any guide, you take full responsibility of your actions. I cannot stress enough checking with your doctor first before doing anything

Friday, September 3, 2010

Here's a little quick work out that I do, loses weight very quick and efficient!

Up early at 4am, I start my morning off with 2 things
1. Black cup of coffee
2. 2 oz of apple cider vinegar mixed with water
Then, I go out for a nice walk along the beach wall. about 1.3miles round trip. - takes about a half hour of walking slowly

This boosts your metabolism all day, basically making you lose weight slowly at all times.

I come back, and make myself a simple breakfast
1. 2 fried eggs on a non-stick frying pan no oil or anything, just eggs.
2. 2 pieces of 100% wheat bread toast, very light margarine.

Now, we got a healthy breakfast at around 6am filled with carbs and protein. The reason why I have this AFTER my walk is because it's never good to eat an exercise at the same time or near the same time. Always better to wait 2 hours after eating to workout

So, for my next workout I do weights. I've found a low weight, and lots of reps to be the best. So I put on 50 pounds, and do about 2 sets, 40 reps each on bench press, military press, and double arm curls. After that,  about 40 sit ups, 40 reverse sit ups, and 30 crunches.

About right after the workout, I have a ton of water, and an apple. this is a small snack, good for you, and bids you off till lunch time! I have this around 10am

Time for lunch!

I usually make myself the same thing for lunch and dinner..steak and rice!

What you will need
Non stick frying pan
Big enough pan with a cover/cap, a plate can work too, if needed.
1/3rd steak per meal
olive oil
garlic powder

I take 1 cup of white rice, 2 cups of water, little bit of olive oil, and a little garlic powder (to keep the water from over-frothing)  put it in the pan, turn it on low heat..leave it alone for 20 minutes, then, after those 20 minutes I open it up, leave it open and on low heat for another 5, perfect steamed white rice

about 10 minutes into the rice cooking, I prepare my steak by cutting it into little pieces, and moving it around in a nice bowl with a little soy sauce, making sure its all covered with it! From there, I put on the frying pan high heat, no oil, and throw all the steak into it at once, and basically stir-fry it..draining the juices into the sink after they're all cooked, and putting it on high heat again, to give it a little more crispy-fried taste to it.

From there, it's up to you..mix it all together and have wonderful steak and rice, I would suggest adding more soy sauce to the rice if this what you wanna do, or just serve separately as is.

This is a great meal and is filled with carbs and protein, and it fills you up great! It can be done with pork (fat cut out) or skinless chicken breast as well. I try to have this around 12-1pm.

Time for another walk! same way, another 1.3mile. I do this around 3-4 pm only takes 30-45minutes

Dinner! I usually have the same thing as lunch, so there we go..I eat around 5-6,  and nothing else after that except for water/diet soda.

and there we go, a very simple plan to lose weight! You can substitute anything into that that is high in protein and carbs, low in fat. I suggest taking a multi vitamin as it helps cover all around your bodies needs. I did this the entire week, and lost 10 pounds off the starving, still eating delicious, and spacing out my eating with workouts and small snacks to maintain my metabolism!

Good luck out there.

Banana bread recipe - may need to right click, and select View Image.

Wednesday, September 1, 2010

Grilled Caribbean Chicken

Grilled Caribbean Chicken:

6 boneless, skinless chicken breasts
¼ cup orange juice
2 tablespoons fresh lime juice
2 tablespoons mango chutney
2 teaspoons grated fresh ginger
1 tablespoon olive oil
½ teaspoon hot pepper sauce
1 teaspoon minced oregano
2 cloves garlic, minced

In a non-porous glass dish or bowl, combine the orange juice, lime juice, chutney, ginger, oil, pepper sauce, oregano and garlic. Mix all together and add chicken. Toss to coat, cover and place in refrigerator. Marinate 6 hours or overnight. Preheat grill to medium-high heat or set oven to broil. Remove chicken from dish, (dispose of remaining marinade) and grill or broil chicken 6 inches from heat source till cooked through (juices run clear). Makes 6 servings.



2 1/2 pounds red-skinned potatoes, unpeeled, cut into 1/4-inch-thick rounds
6 tablespoons olive oil (preferably extra-virgin)
1/4 cup fresh lemon juice
2 tablespoons drained capers
1 tablespoon chopped fresh rosemary
1 1/2 teaspoons minced garlic
8 tablespoons sliced green onions

Cook potato rounds in pot of boiling salted water until just tender, about 10 minutes. Drain. Cool potatoes slightly.
Whisk oil, lemon juice, capers, rosemary and garlic in medium bowl to blend. Season with salt and pepper. Layer 1/4 of potatoes in bottom of medium bowl. Sprinkle with salt and pepper. Sprinkle 2 tablespoons green onions over, then drizzle with 3 tablespoons dressing. Repeat layering 3 more times with remaining potatoes, salt and pepper, green onions and dressing. (Can be made 6 hours ahead. Cover and chill. Let stand at room temperature 30 minutes before serving.) Serves 6.

Spicy Roasted Red Pepper Dip with Grilled Pita

Spicy Roasted Red Pepper Dip with Grilled Pita:

¼ cup olive oil
1 yellow onioin, thinly sliced
2 tablespoons ground cumin
1 teaspoon minced garlic
2 tablespoons minced fresh red or green chili pepper of you choice
¼ cup molassas
6 roasted red bell peppers
¾ cup olive oil
6 tablespoons chopped fresh parsley
¼ cup lime juice
salt and freshly ground pepper to taste
1 package Pitas

In a large saute pan, heat the ¼ cup olive oil over medium-high heat until hot, but not smoking. Add the onion and cook, stirring occasionally, 5 to 7 minutes. Add the cumin, garlic and chili pepper; continue to cook, stirring frequently, for 1 minute. Transfer the mixture to a food processor or blender, add all the remaining ingredients except salt and pepper, and puree until very smooth. Season with salt and pepper. Cut pita rounds into quarters or eighths, brush lightly with melted butter or olive oil, and grill over low fire until well browned and a bit crispy, 2 to 3 minutes per side. Or, you can put the cut, oiled pitas on a baking sheet in a 450 degree oven for about 5 minutes.