Muscle Building Nutrition Rules Build The Right Foundation

Muscle building NutritionMuscle Building Nutrition Rules Build The Right Foundation

There is no shortage of mass-gain diets and muscle building tips out there to help you get started, but you can’t possibly take them all on at the same time. Moreover, some of the tips and tactics are even contradictory. Which supplements are you going to use? What exercises are going to help mold your physique? Instead of getting lost and inundated by the sheer number of suggestions, take a few solid tips from the expert, Coach Rob Lagana and put them to use.

Carb Manipulation

If you’re trying to build muscle, you’re definitely not trying to cut carbohydrates. However, many people think that the carbohydrates are actually the key component of a diet when it comes to muscle building workouts, and the truth of the matter is the answer lies in the right combination of proteins and fats. This doesn’t mean, however, that you leave the carbohydrates out of the mix.

Remember the key to building muscle is that you want to be burning fat at the same time. Your body does need that fuel for its workouts, and carbohydrates are part of that fuel. However, as a person looking to build muscle, you must know how to manipulate carbs. That means knowing when to eat them and how much. As for how much, the experts say that you figure out this number using your body weight. For each pound, you’re going to eat approximately two grams of carbohydrates.

Muscle building nutrition rules make it quite simple for you. Start with this number, and make adjustments as necessary as you track your results. The right combination and timing of your carbohydrates has everything to do with you burning fat as you build muscle.

Carbs After Workout?

People often think about carbs and proteins as something to consume before a workout. However, the experts recommend that when focusing on your carbs, you need to make sure that you’re saving some of them for those post-workout meals.

You see, your body’s glycogen levels are going to be a bit low after a workout, which means you need to consume more carbohydrates in order to keep those levels where they should be. You need that energy to recover.

Protein & Healthy Fats

For starters, when it comes to your protein intake, you’re probably noticing that you need to ramp it up in accordance with not relying so heavily upon carbohydrates to fuel your workouts and to help you build muscle. The right combination of proteins, fats and carbohydrates must be in place.

You’re going to use your body weight again when factoring in how much protein you should have each day according to muscle building nutrition rules. As a good starting point, you want to keep your protein in between one and one and a half protein grams for each pound of your overall weight.

After taking on this step, you might find out that two grams of protein is your ideal number. Bodybuilders especially start packing on the protein at greater levels as they up the intensity and really start to build those big muscles.

For fats, you want to make sure your getting in a mix of healthy fats, mostly from unsaturated sources. A rule of thumb for healthy fats is anywhere from .2 gram to 1.2 gram per lean pound of muscle mass. Its a wide range, but it all depends on your carb intake and your recovery.

Milk Proteins

What do you know about milk proteins? There are different types of proteins of course, each of them digesting at different rates. Many bodybuilders hear the word protein, and the first thing that comes to mind is whey protein powder. Of course you’re going to use whey protein powder, but you also want to have a protein working for you that doesn’t digest so quickly.

So what are your options? First, you have soy protein, which I don’t recommend, egg protein, beef protein, rice and hemp protein and last but not least, milk protein in the form of Casein. My choice for you would be to use both a Whey protein such as Dymatize ISO-100 and Casein protein such as Dymatize Elite Casein.

A recent study at Maastricht University in The Netherlands discovered Casein Protein before sleep increased muscle mass and strength gains in response to prolonged resistance training in healthy young men. In other words, an Elite Casein shake before bed can help you grow bigger and stronger!

Learn more about the study here:
http://www.ncbi.nlm.nih.gov/pubmed/25926415

Meal Frequency

As you would have guessed, it’s not just about what you eat but when you eat. Meal frequency plays a huge role in muscle building and proper nutrition. You might have heard that protein synthesis gets a big spike when there is more time in between your meals. However, did you know that this also makes your muscles more susceptible to breakdown?

You’re working so hard at building up those muscles, that the last thing you want to hear is the words ‘muscle breakdown.’ So forget all about that protein synthesis garb, as you’re upping your protein levels, and the protein is going to work for your body. It is a known fact that people build more muscle by eating more frequently. Of course, you need to be eating the right combination of foods as well and train hard and smart in the gym.

The simple steps laid out before you according to muscle building nutrition rules are the best way to work towards building muscle correctly. All the effort and careful calculations need to pay off, right? Don’t get lost in the world of bodybuilding trying to take on everything you read. Understand the basics of building muscle as brought to you by the experts, and put them to use.

If you want a custom tailored lean muscle building plan, please contact me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Top 4 Healthy Effective Supplements for Weight Loss

Coach Rob LaganaTop 4 Healthy Effective Supplements for Weight Loss

When making a decision about the best weight loss supplements to take, the information available can get somewhat confusing. After all, every company thinks that they put out the best supplements for weight loss, and their advertising will reflect that. However, the companies that are putting out the supplements are hardly the most unbiased sources when it comes to getting information about which supplement will serve you
best. So how can you make that determination?

First of all, you need to do independent research. Make sure that the properties of the supplements that you are considering taking match up with what your weight loss or fitness goals are. If they do, then move on to the next piece of the puzzle and get real testimonials from people that have used the supplements. Find out if those people found them effective. Lastly, do your independent research and try to find out how safe the
supplements are. A lot of what is available is merely anecdotal, but you can get a good idea from that.

The following are some of the most popular weight loss supplements. When choosing the best supplements for weight loss, it is always easiest to start with the most popular and try to move on to the more obscure supplements if none of the most popular meet your needs. Not only are the most popular supplements more readily available, but information about them is more readily available as well. They will be easier to research and easier to procure.

1. L-Carnitine

L-Carnitine is an amino acid known for promoting growth and development, fat-burning, increasing energy, and improving resistance to muscle fatigue. It is also great in dieting, as it can reduce feelings of hunger and weakness.

L-Carnitine plays a critical metabolic role in stimulating weight loss as it helps transport fats to the mitochondria where they are burned for energy.

Clinical research has shown L-Carnitine supports athletic performance and endurance. Through a greater reliance on fat for energy, the body reduces depletion of muscle glycogen. This combined with the reduction of lactic acid accumulation in muscles can extend exercise capacity before fatigue.

2 – Yohimbine HCL

When ingested, the body converts it to yohimbine and assimilates it into the bloodstream. Research suggests it is a vasodilator, which means that it increases blood flow to the extremities and appendages. Not only does yohimbe help maintain a healthy heart, but yohimbe also has been suggested to decrease fat synthesis in the body by increasing fatty acid mobilization.

3 – BCAAs

BCAA (Branch Chain Amino Acids) is designed to provide pure, free form amino acids L-Valine, L-Leuceine and L-Isoleucine in every serving. These three protein-sparing amino acids are known as the branched chains. The Branched Chain Amino Acids (BCAAs) got their name because of their unique branched chemical structure. All Branched Chain Amino Acids are essential amino acids, which means the body cannot make them from other compounds – they must be consumed in the diet. It is a well known fact that amino acids are responsible for protein synthesis, hence the nickname “building blocks.”

In recent times, these BCAAs have been investigated for their potential anit-catabolic (preventing muscle breakdown) and anabolic (muscle building) effects. Investigative studies have shown BCAAs are an important component for effective muscle growth, muscle energy and recuperation.

4 – Green Tea Extract

Green Tea is widely considered an A+ antioxidant due to its high concentration of polyphenols, which are compounds that help destroy potentially harmful free radicals. Green Tea Extract is incredibly pure and powerful, providing 98% polyphenols for maximum antioxidant support.* Green tea extract may also help support normal, healthy immune function.

A good Green Tea Extract should contain 45-60% EGCG, a particular polyphenol that may promote fat loss and support weight management by increasing energy expenditure! By increasing your overall metabolic rate, green tea can be used in combination with exercise to assist your fat-loss physique goals. Green tea extracts also contain a small amount of natural caffeine, which can help increase energy.

When choosing the best supplements for weight loss, these four are a good place to start. Chances are, one of them – or a combination of more than one of them – will meet your weight loss needs perfectly. However, even if they don’t, do not give up – the perfect supplement is out there somewhere, just waiting for you to find it!

Please read http://laganafitness.com/disclaimer/

Overcoming Emotional Eating Is In Your Power To Accomplish

cakeOvercoming Emotional Eating Is In Your Power To Accomplish

Many women have a problem with emotional eating. They get stressed by all of the problems that loom over them, and to top it off after eating too much due to stress that gives them an air of self defeat. If your a woman reading this and want to learn about overcoming overeating problems due to emotions and stress, you have come to the right place. If you care about the woman in your life, whether it’s your mom, friend or partner, please share this information with her at Lagana Fitness

Are You Getting Enough Rest?

One thing that is common among women that overeat is that they don’t take time out to quit stressing. You may want to consider getting that massage you want, or if you don’t have the money just taking a “me day” to yourself. Try to keep your mind busy with anything but what needs to be done during your day.

Not sleeping enough can cause you to feel far more stressed, and it can make your brain send your body mixed signals about how hungry it is. If you are not getting 8 full hours or somewhere around that, you need to rework your schedule. Try to get things done early if you have to get up anyways, and try to avoid exercise or caffeine right before you get into bed. When your stressed, you should deal with the stress, by showing your real true emotions. In an adult way, get angry, get upset, express and vocalize your feelings. You’ll
also sleep much better, with less overall stress.

Pay Better Attention To Foods

Eating junk is something that is a big problem for people all around the world. Because you can get this kind of food for cheap, and because you get cravings since it’s full of salt and sugar, it is hard to say no. Take a look through your cabinets and think about what you eat all day. Remember, while junk food seems to be helping you deal with stress, you are hiding behind the comfort of saturated taste. This taste creates a release of serotonin, which puts you immediately into a calm mood, however this will not last. As your
pancreas increase production of insulin, your body needs to remove the excess sugar from your blood and if when your muscles don’t demand the storage for extra sugar, your insulin then drops and you will go into a vicious circle of cravings. With these cravings come mood swings and depression, an obviously lethargy.This eventually leads to weight gain.

Emotions And Eating During Childhood

Do you have memories of your parents feeding you any time you had an issue to calm you down? This can be something that carries over into your adult life. As you start to notice that you eat when you are stressed, you will probably find that it quells some sort of deep rooted problem for a little while.

What can you do to deal with childhood habits you haven’t broken yet? One good idea is to get into therapy. Don’t think the stigma of mental illness is true, it is just like any other kind of health issue. It is something that you can keep between yourself and a therapist, and they may be able to undo a little of the things growing up with eating problems can do to you.

Are You Surrounded By Supportive People?

Support is something anyone needs, especially if you have emotional issues that cause you to eat more than you should. If you are looking to get to know what kind of people you should surround yourself with, consider looking for these traits.

  • Supportive of your likes.
  • Able to help with your wants.
  • Can be nice about telling you when you are getting emotional.
  • Not likely to cause you stress by telling you unimportant gossip.
  • Is wonderful at listening.

While nobody is perfect, the last thing you need is for someone to be on your case or surrounding you with more drama. If you already have kids and family members that stress you out, it’s best not to take on friends that do the same thing.

Lagana Fitness Coaching Is Here For You!

2015 can be the year you finally stop all of this and learn more advice on this kind of matter. Anyone that is tired of living a life of overeating, being stressed, and dealing with people who are no good for them would do best to check into our great coaching.

Lagana Fitness coaching has had an effect on many people that is positive, and those people have gone on to lose more weight than ever. To be very honest, You can buy into all of the diet and exercise plans that you want, but if you don’t get a handle on your emotional eating issues there is nothing you can do to stay at a good weight.

Getting Over Mistakes You May Make

Of course, there are going to be times when you slip up and that’s okay. Even though you may get coaching, it’s important to realize that you are a human being, and there’s nothing you can do perfectly all the time. If that was the case then nobody would be having issues with anything at all!

Each person is going to walk a different path in different shoes to overcome any kind of issue such as this. That is why coaching is such a good thing. You can internalize the information and use it to meet your particular needs.

Have You Thought About Making A Change?

Anyone that makes a change has a couple of ways to accomplish that. On their own, or through getting assistance with it. If you are like many other women who wish to make sure they do not overeat, then you probably have tried this already on your own. Why not get some coaching and join other like-minded people while doing so?

When you get to where you want to make a change here are some goals for you to reach.

  • Write down and remember the information on making changes.
  • Do something every day that leads you to creating a situation that benefits you more.
  • Don’t let failure get to you, learn from your mistakes instead of repeating them.
  • Beat emotional eating by coming up with small goals that you can slowly conquer.

A good plan can have you able to take on any kind of problem like this in your life. If you start to better care for yourself physically and emotionally, the emotional eating you engage in will be easily taken care of.

The real reward is to stop eating whenever you are stressed or for any reason besides you need to. After you do so it will be a lot less stressful for you when having meals or wanting a snack. When you have more cognitive self-control over your life in this aspect, all of the coaching and hard work will pay off with a great figure.and a nice feeling any time you tell your urges no!

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Developing a Practical Weight Loss Workout Plan

cropped-Website_banner.pngDeveloping a Practical Weight Loss Workout Plan

Developing an effective workout plan is one of the keys to feeling and looking your best. Regular exercise can elevate your mood, help you maintain your muscle mass and flexibility, assist with weight loss and keep you feeling young, healthy and fit. When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help you design a custom workout plan that you can stick with for the long haul so you can reach your weight loss goals.

Be Realistic about Your Current Level of Fitness

When you first decide to get in shape, it is only natural to want to get results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult for their current level of fitness. As a result, they are unable to stick with it long term. When developing a weight loss workout plan, you need to be realistic about whether or not it is something you can do at your current level of fitness.

It is best to start out slowly and build up your strength, stamina and endurance over time instead of trying to take on too much right out of the gate. Look for a workout program that is challenging, but not impossible for you to do. As you get in better shape, you can reevaluate your workout plan and take it to the next level whenever appropriate.

Set Achievable Goals

Running a marathon is an admirable goal. However, if you’ve spent the last five years sitting on the couch eating potato chips instead of exercising you may want to break that down into smaller, more achievable goals. For instance, set a goal of being able to run a mile without stopping. Once you achieve that goal, increase the distance to two miles and so on until you reach your ultimate goal. Setting smaller goals can give you a feeling of accomplishment that can help keep you motivated as you work toward your larger goal.

Set Aside a Specific Time for Exercise

Don’t allow your schedule to get in the way of achieving your goals. Instead, set aside a specific time each day where you will exercise. Write it in your daily calendar or set a reminder on your phone to help keep yourself on track. Treat this time the same way you would any other appointment. Only cancel if absolutely necessary, show up on time and stay until the end. After couple of weeks, exercising will become second nature, making it easy to stick with your workout program.

Developing a practical and achievable weight loss workout plan starts by taking into account your current fitness level. By choosing a plan that challenges you, but doesn’t leave you feeling discouraged you can maintain your motivation as you work toward your weight loss goals. Break down your long-term goals into small steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

Would you like to discuss weight loss workout plan with me? Please feel free to book in your 30 minute consultation with me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Custom Meal Plan: The Ultimate Guide for Weight Loss

yoCustom Meal Plan: The Ultimate Guide for Weight Loss

There is a great deal of interest and discussion regarding weight loss, and some of the information is conflicting. This can lead to confusion and yo-yo dieting for many people, creating a disturbed metabolism and potential health hazards. If you are among them, you will discover that this meal plan for weight loss is unlike the others you have likely encountered. It focuses on developing a healthy understanding of food and having a positive relationship with it.

CHANGE YOUR HABITS

Rather than removing all of your favorite snacks from your home and replacing them with foods you may not even be familiar with, you need to select a few of those items to still eat, BUT only in moderation. The fact is, if you try to never eat chocolate cake again, you are likely to begin hyper-focusing on it until you indulge in several pieces or binge eat. This can thwart your efforts and leave you feeling like a failure.

However, you will need to change your consumption habits. Selecting healthy foods to replace your existing meals can actually be quite simple. Most processed foods are not going to help you lose weight. It is important that you realize that as you are replacing them with healthier choices to assist you with losing weight that your taste buds will have to undergo changes. Once you begin to appreciate the flavors of healthier options, you are likely to discover that many of the processed ones no longer taste as good as they once did to you.

You need to have a reasonable plan for three meals each day and some snacks. Skipping meals will leave you deprived and hungry, willing to stop at the nearest fast food joint to fill your stomach or stabilize your blood sugar. This is one of the reasons it is essential to have some healthy snack options replacing your previous choices.

MACRO BALANCE AND SOURCES

The body requires a balance of proteins, fats, and carbohydrates in order to function properly. In addition, there are many vitamins and minerals that are necessary for cells to work well. Learning about this will help you to look at your meals in a different manner. For example, thinking about the vitamin C in tomato sauce or the carotene in carrots is preferable to a mindset that says “I hate…” Eat to Live, don’t Live to Eat,
that’s a North American mentality, as you can see they have a high obesity epedemic.

Your carbohydrate content should be primarily from whole grains and fresh produce. If you don’t want to begin with a thick multigrain cereal, instead consider oatmeal, which you probably enjoyed as a child. Buy the slow cooking kind and add some dried fruit and water while it is cooking. Alternatively, chop up some fresh fruit when it is done. If you want to add a little almond milk or butter, that is okay. Just don’t overdo it.
Again, if you feel deprived it will be challenging and frustrating to lose weight.

Buy meats and seed products. If you really want to become actively involved in your dietary habits, you may even want to begin making your own raw vegan meals, such as a vegan high protein energy bar.

Eating fruits and vegetables is vital to good health. They contain plenty of nutrients and fiber which is essential to digestive health. Fruit salads are delicious and easy to make. Most stores even have them already made in the produce section now. If you want a little something different, add some plain yogurt and fresh honey to the mix.

Vegetable salads are a tricky point for many people. If lots of salad dressing and other high fat ingredients are added, it can quickly thwart your efforts. When you are first beginning, try to eat at least one small salad a day with a low fat dressing or try Walden’s Farm dressing which are calorie free.

When you are selecting produce options for the week, try to purchase different colors. The vitamins and minerals in them create the various hues. By making sure you eat all of the colors in a rainbow, you should find it easier than attempting to memorize the content in each one.

There are some healthy fats that you can add to salads to increase the flavor. Avocado, olives, Macadamia oil, and cooked salmon all contain fats that are good for your body. Depriving your body of fat is not good; you need to simply make proper selections about them.

Low fat meats and healthy proteins are the other food you will need to purchase. Avoid those with added chemicals. Salmon, trout and sardines are high in omega-3 fatty acids which will benefit your body while giving your body the protein it needs to function.

SHOPPING LISTS

Do your shopping for the week all at once, taking a list with you and shopping when you have already had a meal. Impulse purchases are far more common for hungry shoppers. The one exception is that you may want to make a small mid-week trip to ensure your produce is fresh.

DRINK MORE WATER

Drink plenty of water each day and replace your favorite sugary beverages with herbal teas sweetened with a touch of honey or stevia. Soon, you will discover soft drinks have an unnatural flavor to them.

INCREASE YOUR ACTIVITY LEVEL

As you are learning how to eat well, you must also remember to increase your level of activity. The only way you can lose weight is if you burn off more calories than you consume each day. If you have a difficult time getting more active, find small ways to boost your metabolic activity. Good ideas include working out or parking away from the door at shopping centers and walking. Using a single flight of stairs can lead to two,
then three. It takes time for your body to adjust to your new lifestyle.

PROVEN TIP TO AVOID POOR CHOICES

When you are feeling hungry, eat a piece of fruit, a protein shake or have a glass of lemon water, followed by a brisk walk. The more you think about doing good things for your health, the easier it will become. Your body will begin to respond to the influx of vitamins and minerals, giving you more energy than you had previously. And, remember, if you want the occasional treat, you should not deprive yourself. You are certain to reach your desired weight if you follow these suggestions.

Fitness Means Healthy Living

LiveFitness Means Healthy Living

As a person gets older they think about fitness in a way that is different than a person who is younger than them. True fitness means healthy living. It means you eat right, get enough rest, and it means you exercise on a regular bases, even if it is only for a few minutes everyday.

A person who exercises all of the time but never worries about the types of foods or supplements he/she puts in their body may have a false sense of fitness. Just because you may look good on the outside does not mean you are healthy on the inside. Too many people today take unhealthy supplements or powdered shakes that are not really good for the body. You have seen pencil thin people who think that fitness means you do not eat and if you do you better go exercise right away to make sure you do not gain an ounce. This is unhealthy and should not be a part of your fitness routine.

You may know people who train for hours and hours and eat protein bars and only drink sports drinks and sometimes water. They too have a false sense of fitness. Fitness does not mean depriving your body of nutrients and stressing it out. You never want to think that you are healthy because you saw some star or athlete, even some well respected person in your town doing these things.

When children think of fitness sometimes they do think of famous athletes. You may see an athlete who has trained their whole life to win championships so they will not eat certain foods, they exercise, but they don’t have a problem taking or putting some type of drugs in their bodies like marijuana or some type of steroids. This is far from what fitness is supposed to be. A person does not have to be young to think about fitness. As we get older our bodies start to change, and we may find that we are eating better and taking vitamins and minerals that will help us to stay healthy. Adding a healthy exercise routine everyday such as walking is the type of fitness a person of any age group can think about.

A healthy person who wants to be fit makes sure they have a balanced view. How you treat your body matters. You put good things in your car to make them run, so why wouldn’t you put good things such as healthy foods and clean water into your vehicle, your body. If you exercise, eat foods that do not have any nutritional value that do not allow you to even gain an ounce, what good is it to be pencil thin and not be healthy? If you train yourself to be fit and try to eat healthy food but put drugs into your body, than how healthy or fit can you be? When a person thinks of fitness they should think of a balanced healthy living.