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When it comes to body building, if your train correctly for maximum growth you will make very fast gains for the first three to six months. It is at this time that you should start paying more attention to your weak areas, your diet, etc. - you can always improve - and hope - that more can be learned on how to increase muscle size by making use of natural methods - without the use of steroids. This week we focus on, The Best Way to Train for Size.

Do take out time to check on, the Herbs for Better Bone Health. It has been reported that, the good amount of calcium present in dandelion is necessary for the growth of strong bones. Dandelion is rich in antioxidants like vitamin C and luteolin that protects the bone from age related damages, removes toxicity and free radicals and weakening of bones.

In fitness,
Namita

Aim to obtain 10-15 percent of your calories from protein, 20-30 percent from fats and the rest from complex carbohydrates(two-thirds, or 67 percent). Remember that low fat does not mean no fat - you need essential fatty acid. Your fat intake is best gleaned mainly from vegetable oils, oily fish and nuts and partly from dairy products, with a limited intake of red meat to keep your consumption of saturated fats down.

The more glycogen the body can store, the more long-term energy it has available to put into sustained exercise.

See Clearly  

Focusing on the positive does not mean ignoring the negative. It is unrealistic and detrimental to deny that negative things exist. Positive focus is determined more by how you respond than by how you perceive. There is no positive value in refusing to see or acknowledge your problems. In fact, that could be very harmful.

A positive attitude is not achieved by turning a blind eye to the negative, but rather by responding to every situation in the most positive way possible.

See negative things for what they are, and then respond with positive action. Acknowledge and accept the problems, the difficulties, the shortcomings, the abuses, and then do something positive about them. Denial and evasion will do nothing to address your problems.

Positive action will.
 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”

 –  Lou Holtz
(Retired football coach)

Healthy Recipe

Apple Noodle Kugel

Makes: 12

Ingredients:

• Canola oil cooking spray

• 12 oz. wide egg noodles (preferably whole-wheat)

• 4 Tbsp. unsalted dairy and trans-fat free margarine, divided

• 2/3 cup sugar

• 1 tsp. ground cinnamon

• 1½ tsp. vanilla extract

• 4 eggs, beaten (or 3 whole eggs plus 2 egg whites)

• 1/3 cup vanilla soy milk

• 1/2 cup raisins

• 4 – 5 medium apples, such as Winesap, Mutsu, Honeycrisp, Northern Spy, Pink Lady, cored, peeled and sliced thin

• 1/4 cup chopped dates, optional

• 1/2 cup walnut pieces, optional

• 1/2 tsp. cinnamon mixed with 2 Tbsp. sugar, optional

Directions:

1. Preheat oven to 350 degrees F. Coat large casserole dish or 9 x 13-inch pan with cooking spray.

2. Boil water to cook noodles according to package directions, but do not cook entirely – just until noodles begin to get soft. Drain in colander and place in large bowl. Add to noodles two teaspoons margarine to prevent clumping. Set aside.

3. Melt remaining margarine in microwave. In bowl large combine melted margarine, sugar, cinnamon and vanilla extract. Beat in eggs, one at a time until volume has doubled. Add soy milk, raisins, sliced apples and dates and walnuts, if using. Add noodles.

4. Pour noodle mixture into prepared casserole dish. Sprinkle with cinnamon and sugar mixture if using.

5. Bake uncovered for 40 to 45 minutes, until kugel is firm, sides pull away and top is golden brown. Allow to cool and set before slicing.

6. Kugel may be made a day ahead and stored in refrigerator.

Nutritional Information:
Per serving:

Calories: 250 Kcal
Total fat (2 g saturated fat): 6 g
Carbohydrate: 43 g
Protein: 7g
Dietary fiber: 2g
Sodium: 35g


Courtsey: AICR
 

The Best Way To Train For Size
 

To increase muscle mass you must train the muscle to be able to generate more force - which in turn means the muscle must grow. Increasing muscle size will help increase performance strength - but increasing performance strength does not necessarily mean that you will increase muscle size.

Muscle strength in the adult human is relative to cross section area (size). An equal cross-sectional area of muscle from any average trained women or man has about the same 'strength' (i.e.: can generate the same amount of force, 6 kg - cm2), there is very little variation. To increase muscle size, you must increase the cross sectional area. Because there is a limit to the amount of force (strength) a set cross-sectional area of muscle can generate - muscle tissue must increase in size (cross-sectional area) to be able to handle a greater force (to become 'stronger') - the result: bigger muscles. So the best way to make your muscle bigger - train in such a way as to increase the amount of force you can generate - and, of course, to make the muscle grow as fast as possible.

 

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