When did mediocrity become so widely accepted? Did I miss the memo? Did we havea meeting and I forgot to attend? Seriously. I'm not kidding. Just by taking a glimpse at the headlines and trends of the day it seems that failure is the new success. Should we really reward weakness and nip any sign of strength in the bud before it even has a chance to flourish? No. Let's not take the opportunity for new resolve and renewed vigor and squash it by asking everyone around us for underserving help to problems we can -and should- solve ourselves. The challenges we face today are not insurmountable, nor are they so dire that we can't work our way through them.
Before you think I'm oblivious to the actual issues out there today, let's be honest: There are real problems in this world and we could all use a helping hand, but somehow askig everyone around you to make the problem go awat just doesn't seem right to me. What happened to putting everything you have into whatever is against you to overcome said challenge? What happened to pushing past your limits?
What happened to being the guy or girl who solved his or her own problems? He seems to have vanished, but I know he's out there. I know it's you, and I know your reading this blog. The work ethic, the relentless need to do things for yourself, the desire to only achieve success through sacrifice and hard effort - this is who you are. You aren't lost; you're just a minority in today's fast, easy, less-work-and-more-leisure world.
Most people out there are either looking to the past for blame or desperately waiting for the future for promise. But that's not you. You know the rewards of the future don't happen without hard work today. You also know that what happened in the past is just that: the past. What seems to be lost on the world at large today is that is doesn't matter where the problems come from even if you only have yourself to blame: what does matter is that you realize the mistakes you've made, create a plan to follow and execute this plan to overcome the obstacles in your path.
Life is full of hardships, but letting yourself succomb to them isn't the answer. The answer lies within yourself, just like the strength to deal with everything else in your life. Don't fall into the habit of being too comfortable with your life and who you are. Push past laziness and complacency and always strive to be at your best.
If you need help geting results, please don't hesitate to contact me.
To Your Success,
Brandon R. Musick
Tuesday, April 28, 2009
Tuesday, April 7, 2009
Salacia Slashes Carbs
Unless you're an herbalist, you likely haven't come across salacia oblonga on your hunt for the perfect supplement to help drop your bodyfat. But you should consider trying this natve Indian shrub thats has also long been used to treat diabetes.
Research shows that salacia activates the peroxisome proliferator-activated receptors, which are located in the nuclei of muscle cells. These receptors trigger the genes involved in fat-burning. In addition, salacia blocks the body's ability to digest and absorb carbs by inhibiting the alpha-glucosidase enzyme, which normally breaks down carbs in the digestive tract. If the carbs can't be broken down they can't be digested an they pass right through you. Fewer digested carbs maintains low blood glucose levels, which keeps insulin levels low and steady thoughout the day.
While several supplements are available that help block carb absoption, salacia is on of the few that has ample anecdotal and clinical support. In fact, several studies have measured salacias effects on carb digestion.
These results suggest salacia is a valuable ally when you're on a get-lean plan but can't fight off carb temtation. Salacia can also be used when you induldge in cheat meals packed with carbs, such as pizza.
Research shows that salacia activates the peroxisome proliferator-activated receptors, which are located in the nuclei of muscle cells. These receptors trigger the genes involved in fat-burning. In addition, salacia blocks the body's ability to digest and absorb carbs by inhibiting the alpha-glucosidase enzyme, which normally breaks down carbs in the digestive tract. If the carbs can't be broken down they can't be digested an they pass right through you. Fewer digested carbs maintains low blood glucose levels, which keeps insulin levels low and steady thoughout the day.
While several supplements are available that help block carb absoption, salacia is on of the few that has ample anecdotal and clinical support. In fact, several studies have measured salacias effects on carb digestion.
These results suggest salacia is a valuable ally when you're on a get-lean plan but can't fight off carb temtation. Salacia can also be used when you induldge in cheat meals packed with carbs, such as pizza.
FOOD PLAN DONE YOUR WAY
We've given you the workout that'll make you abs pop. Now here's the diet to make your belly fat drop.
This meal plan allows you to select the meals you want so you can piece together your own nutritional program. The meal plan goes like this: Pick one meal from the breakfast list, snack list, lunch list, afternoon snack list, and dinner list. On workout days you can add a meal from the preworkout and post workout lists. Your daily totals will be 2200-2500 calories, 240-260 grams of protein, 140-180 grams of carbs and 60-90 grams of fat. Thats about right for those between 160-200lbs. You may have to adjust up or down based our your BMR, weight, and/or activity for each day.
For a 180lb guy, for example, a workout day delivers 12-14 calories, 1.25-1.5 grams of protein, just under 1 gram of carb and 0.25-0.50 gram of fat per pound of bodyweight. On rest days, skip the pre- and postworkout meals.
Be sure to allow 2-3 hours between meals. While you sould eat breakfast immediately after waking, eat pre- and postworkout meals 30 minutes within exercise, and don't eat for 2 hours before bedtime.
Breakfast List:
Option 1: 3 whole eggs, 3 whites 1/2 cup high fiber cereal, 1/2 cup lowfat milk
Option 2: 2 scoops whey in water 1 medium banana
Option 3: 3 whole eggs, 3 egg whites, 1 cup oatmeal
Option 4: Whole grain bagel 1 tbsp light cream cheese, 1 cup low fat milk
Option 5: 3 whole eggs, 1 slice low fat cheese, 3 slices jennie-o turkey bacon 1 cup oatmeal
Morning snack list:
Option 1: 1 cup low-fat cottage cheese and 1 cup sliced pineapple
Option 2: 1 scoop whey protein and 1 cup oatmeal
Option 3: 4-6oz plain low-fat yogurt and 1 tbsp. Peanut butter
Option 4: 1 cup low-fat cottage cheese, 6 whole wheat crackers, 1 tbsp. PB
Option 5: turkey rolls: 2 slices turkey meat, 2 slices lowfat cheese, 1/4 avocado
Lunch List:
Option 1: 4 slices turkey, 2 slices whole wheat bread, 1 cup broccoli
Option 2: 1 can albacore tuna, 2 slices whole grain bread 1 tbsp fat free mayo
Option 3: 4 oz. 95% lean ground beef, 1 slice lowfat cheese, 1 whole grain bun
Option 4: 1 can albacore tuna, 1 tbsp light mayo, 1 large whole grain pita
Option 5: 1/2 can albacore tuna, 1/2 cup lowfat cottage cheese, 2 cups salad 2 tbsp vinergeratte dressing, 1 cup blueberries
Afternoon Snack list:
Option 1: 1 cup low fat cottage cheese, 2 tbsp salsa
Option 2: 2 sticks light string cheese
Option 3: 2 oz. beef jerky
Option 4: 1 oz fat free cheese, 2 slices turkey deli meat, 1 oz mixed nuts
Option 5: 4 oz shrimp, 1 tbsp cocktail sauce
Dinner List:
Option 1: 8oz top sirloin 1 cup broccoli, 2 cups mixed green salad, 2 tbsp vinegar dressing
Option 2: 9oz. tilipia, 10 asparagus spears, 2 cups green salad 2 tbsp dress
Option 3: 8 oz chicken breast 1 cup zucchini, 2 cups salad 2 tbsp dress
Option 4: 9 oz atlantic salmon, 1/2 cup mixed veggies, 2 cups salad
Option 5: Lean chili: 6 oz lean ground beef, 1 can tomatoes with chilis, 1/4 onion
Pre workout:
1 scoop whey in water
Post workout:
1 scoop whey in water
This meal plan allows you to select the meals you want so you can piece together your own nutritional program. The meal plan goes like this: Pick one meal from the breakfast list, snack list, lunch list, afternoon snack list, and dinner list. On workout days you can add a meal from the preworkout and post workout lists. Your daily totals will be 2200-2500 calories, 240-260 grams of protein, 140-180 grams of carbs and 60-90 grams of fat. Thats about right for those between 160-200lbs. You may have to adjust up or down based our your BMR, weight, and/or activity for each day.
For a 180lb guy, for example, a workout day delivers 12-14 calories, 1.25-1.5 grams of protein, just under 1 gram of carb and 0.25-0.50 gram of fat per pound of bodyweight. On rest days, skip the pre- and postworkout meals.
Be sure to allow 2-3 hours between meals. While you sould eat breakfast immediately after waking, eat pre- and postworkout meals 30 minutes within exercise, and don't eat for 2 hours before bedtime.
Breakfast List:
Option 1: 3 whole eggs, 3 whites 1/2 cup high fiber cereal, 1/2 cup lowfat milk
Option 2: 2 scoops whey in water 1 medium banana
Option 3: 3 whole eggs, 3 egg whites, 1 cup oatmeal
Option 4: Whole grain bagel 1 tbsp light cream cheese, 1 cup low fat milk
Option 5: 3 whole eggs, 1 slice low fat cheese, 3 slices jennie-o turkey bacon 1 cup oatmeal
Morning snack list:
Option 1: 1 cup low-fat cottage cheese and 1 cup sliced pineapple
Option 2: 1 scoop whey protein and 1 cup oatmeal
Option 3: 4-6oz plain low-fat yogurt and 1 tbsp. Peanut butter
Option 4: 1 cup low-fat cottage cheese, 6 whole wheat crackers, 1 tbsp. PB
Option 5: turkey rolls: 2 slices turkey meat, 2 slices lowfat cheese, 1/4 avocado
Lunch List:
Option 1: 4 slices turkey, 2 slices whole wheat bread, 1 cup broccoli
Option 2: 1 can albacore tuna, 2 slices whole grain bread 1 tbsp fat free mayo
Option 3: 4 oz. 95% lean ground beef, 1 slice lowfat cheese, 1 whole grain bun
Option 4: 1 can albacore tuna, 1 tbsp light mayo, 1 large whole grain pita
Option 5: 1/2 can albacore tuna, 1/2 cup lowfat cottage cheese, 2 cups salad 2 tbsp vinergeratte dressing, 1 cup blueberries
Afternoon Snack list:
Option 1: 1 cup low fat cottage cheese, 2 tbsp salsa
Option 2: 2 sticks light string cheese
Option 3: 2 oz. beef jerky
Option 4: 1 oz fat free cheese, 2 slices turkey deli meat, 1 oz mixed nuts
Option 5: 4 oz shrimp, 1 tbsp cocktail sauce
Dinner List:
Option 1: 8oz top sirloin 1 cup broccoli, 2 cups mixed green salad, 2 tbsp vinegar dressing
Option 2: 9oz. tilipia, 10 asparagus spears, 2 cups green salad 2 tbsp dress
Option 3: 8 oz chicken breast 1 cup zucchini, 2 cups salad 2 tbsp dress
Option 4: 9 oz atlantic salmon, 1/2 cup mixed veggies, 2 cups salad
Option 5: Lean chili: 6 oz lean ground beef, 1 can tomatoes with chilis, 1/4 onion
Pre workout:
1 scoop whey in water
Post workout:
1 scoop whey in water
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