Q: I am pretty skinny and just started lifting to increase my size. Any suggestions?

A: There are four rules that thin guys should follow in the gym. One, do fewer exercises (a basic upper-body pushing exercise, a pulling one, and a lower-body lift are enough to start). Two, do more sets. Since you are starting with light weights, it is safe to do more sets and learn the exercises. Three, train each body part more frequently, so hitting your whole body thr3ee times a week is ideal. Finally, keep your reps low, around five to eight per set. Most trainers prescribe higher-rep workouts, but a beginner does not have the coordination and strength yet to lift for longer sets, so there would be little benefit and a much higher risk of injury if you took that route.

Get Pumped! Strategies to Maximize Your Fitness Regimen

By Charles Mallory

Here it is! The perfect program! Just kidding. But it caught your attention, didn’t it? The fact is, too many people spend their time searching for “the perfect program.” You might hear about it from a beefy guy at the gym. You might see it on an infomercial. Perhaps you will get it from a product label or nutrition store.

Your best beet in finding the “perfect” exercise program is to understand the nature of the word. “It is a process rather than something that falls out of the sky,” says Chip Harrison, C.S.C.S., head strength and conditioning coach at Penn State University, University Park, PA.

Even the university’s top athletes come to Harrison asking for the perfect program. “I run into that all the time where an athlete has heard gym hearsay, some guy saying, ‘Here’s how I got that way.’ A lot of times the biggest or strongest guy at the gym has gotten there because of genetic predisposition. But because of their looks, they are sort of automatically given credibility. Someone else might not be able to do the same routine – or if they do, they likely will not look the same. The way someone looks does not necessarily mean they know what they are talking about.”

Does this mean to stop looking for the right workout methods? By no means. As Harrison says, “There are common elements of well-designed programs that are consistent, regardless of the age, ability and training status of an individual. These elements are:

1. The Repetition. “The best repetition includes a raising and lowering of a resistance,” says Harrison. Long –term training, he says, should include both. You can focus on one or the other for specific reasons from time to time, though. Isometric training, which is tension development without joint movement, can give you strength improvements, but “is not the time-efficient training choice in most circumstances,” he says.

2. The Resistance. Which is better – dumbbells or barbells? Do any infomercial products have validity? Should I ditch my partner training and simply stick with pumping iron? All such concerns are too much to worry about, says Harrison: “Any resistance of sufficient magnitude can represent a training stimulus. The key is to use a resistance that demands tension with a muscle, or group of muscles, that is greater than typical demands.” In other words, you need a bit of overload to get where you are going. You can learn which path is best for you, and it is not rocket science. If you have a better workout when you use machines, use them. If you need weight lifting that demands you pay close attention to form, use dumbbells. These preferences might change from time to time, thus none are ‘perfect.’ If you tire of using machines, go back to free weights. You get the idea.

3. Total-Body Training. All the major muscle groups should be trained, says Harrison, of course taking into account any orthopedic or medical concerns. If you have decided to get a big chest, flatten those abs, or work on beefing up your thighs, remember that you cannot forget the other bodyparts.

4. Balance. Pay attention to achieving balance between your upper and lower body, and also your right and left sides. “Most people are dominant on one side of their body,” says Harrison. “This generally means that a greater number of physical tasks are performed with one arm or leg.” But this can lead to postural problems, and favoring one element over the other can lead to irregular body appearance as you build muscle. Paying attention to his helps prevent injury, too. “Each joint generally has least two muscles or muscle groups that help movement around that joint,” says Harrison. “These muscles, along with the connective tissue surrounding the joint, maintain the stability of the joint.” Properly warming up, stretching, and paying attention to form at all times can help you be a success at balance.
“Even in this day and age of increased awareness, participation and research, many people—including fitness professionals—continue to hang on to preconceived notions of what is appropriate and necessary,” says Harrison
“The bottom line is that any program that combines appropriate loading and dynamic training can potentially deliver the desired effect. The real art is combining the other elements in a way that can help you reach your goals and deliver results as rapidly as possible.”
Harrison recommends five checkpoints that will ensure your workout is as ‘perfect’ as it can be. You do not have to memorize a particular pattern, figure a complicated rep numbering-system or follow a hard-and-fast routine. Just incorporate these checkpoints into your program:

a. Use a full range of motion. “For the competitive athlete, improving strength throughout a muscle’s range of motion is a wise choice in terms of injury prevention and performance enhancement,” says Harrison. “The same hold true for the fitness enthusiast who is interested in improving overall strength for daily activity.”

b. Eliminate fast, jerky movements while raising the weight. Some weightlifters think they if they pack on the iron, the weight itself will automatically prevent fast or jerky movements—and build muscle faster. But the opposite can be true. “Too much momentum will actually cause the weight to be ‘thrown’ instead of lifted,” says Harrison. “This virtually ensures that muscular tension will not be maximized.”

c. Emphasize the lowering of the weight. “The same muscles used to lift the weight are also used to lower the weight,” says Harrison. “Many who train with weights are specifically concerned with the raising part of the exercise. Often, they give little consideration to the lowering phase of the exercise.” We can lower more weight than we can raise, he points out, and thus miss a crucial part of the exercise when all we are focused on is raising the weight.

d. Reach momentary muscular failure in the prescribed number of repetitions. “This simply represents an objective concluding point of an exercise with a given resistance,” says Harrison. “It does not mean that the entire muscle has been completely fatigued and is no longer able to contract.” TO make progress, he adds, the principle of progressive overload must be followed. SO no specific numbers can be recommended for a person. “The only way to know for sure how many repetitions can be done with a given weight is to do as many as possible,” Harrison says.

e. Train under supervision or with a partner. ‘Supervision’ does not mean you have to hire a personal trainer. Harrison is a big believer in keeping track of your workouts with details. It is not just for hard-core bodybuilders or show-offs. “The best way to for anyone to make an informed choice as to whether something is working for them, when it is time to progress to a new weight, or other decisions, the only way to do that is to have accurate records,” Harrison asserts. “You can remember what you did from Monday to Friday, but what happened two weeks ago? Or a year ago this time? Keeping a notebook will tell you what works for you.” In other words, real men workout. Real intelligent men work out and write it down.
A key reason that more weight lifters do not keep written records is that they have, according to Harrison, “a feeling that they are using the same machines, doing the same exercise or lifting the same amount of weight.
They are kind of going through the motions. The way to progress through that is not to be satisfied with going through the motions. Variety helps a lot, too—try to do something different each time you workout.”
Hopefully, it is a relief to know that there is not really a perfect program out there—just what is best for you. “Take advantage of the available resources,” advises Harrison. “Train hard, keep good records, and listen to your body.”

January 5, 2010 Sharing God’s Word

TODAY'S ENCOURAGING WORD

Instruct the wise, and they will be even wiser. Teach the righteous, and they will learn even more.

-- Proverbs 9:9

THE AGES TO COME

That in the ages to come he might shew the exceeding riches of his grace in his kindness toward us through Christ Jesus.

-- Ephesians 2:7

People may ridicule Christians for believing in "pie in the sky bye and bye," but the sober truth is that "the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us" (Romans 8:18).

Why should we get enamored with the philosophies and projects of this present world when the Scriptures tell us that "the wisdom of this world is foolishness with God," and that both the wisdom and "the princes of this world" are going to "come to nought" (1 Corinthians 3:19; 2:6).

Anyway, should we not "lay up for selves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal" (Matthew 6:20), instead of foolishly "supposing that gain is godliness" (1 Timothy 6:5)? Christ "gave himself for our sins, that he might deliver us from this present evil world" (Galatians 1:4), not to make us more comfortable living in it. In fact, "all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life . . . passeth away . . . but he that doeth the will of God abideth for ever" (1 John 2:16-17).

God has not promised us pie in the sky, but He has promised to show us "the exceeding riches of his grace." He has assured us that there will be "glory in the church by Christ Jesus throughout all ages, world without end" (Ephesians 3:21). "And there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away" (Revelation 21:4).

Therefore, like Moses, we choose "rather to suffer affliction with the people of God, than to enjoy the pleasures of sin for a season," for we have "respect unto the recompense of the reward" (Hebrews 11:25-26).

PRAYER FOR KINDNESS

Be generous in prosperity, and thankful in adversity. Be fair in thy judgment, and guarded in thy speech. Be a lamp unto those who walk in darkness, and a home to the stranger. Be eyes to the blind, and a guiding light unto the feet of the erring. Be a breath of life to the body of humankind, a dew to the soil of the human heart, and a fruit upon the tree of humility.

Forward to your family and friends!

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God Bless You!

Physique... By Charles Mallory

Wayne had hit plateaus before. But this was the longest ever-he felt stuck in weight training hell, not able to find his way. He did not have the energy to lengthen his aerobic workout, he could not successfully add more weight or reps in strength training, and his favorite ‘weekend warrior’ sport felt like actual war.

Many people fall into this situation, and the usual methods to get out of the rut don’t work. The answer lies beyond the gym-at your dining table, your work cubicle, and in your bed.

These other factors affect the foundation of fitness. Your building blocks for exercise are built with proper rest, life balance, good nutrition, and stress control.

Take steps now to give your body and mind what it needs so that you can have success in looking and feeling your best. First step, remember that it is not a huge race, with no failure permitted.

“For healthier habits to work with you and for you rather than against you, you must become flexible enough to allow it to be a comfortable, enjoyable way of life,” says Chad Tackett, ACE-certified personal trainer and president of Global Health and Fitness, Portland, Or. “If you happen to overeat, or eat a high-fat meal, or skip a workout, enjoy it. Do not worry about it ruining your program or your future. Shift instead to living low fat and healthy rest of the day. By taking it one day at a time, you can do a better job of concentrating on what is working for you and what is not, how you are feeling and what you are thinking.”

So remember that building your basic foundation is not a new goal or a new task to add to your already-busy life. Consider it ‘correction.’ You are getting back on track so that you will look and feel your best. First, run through this checklist to identify problem areas:

· Are you skipping workouts because you feel pressed for time or exhausted when its time to workout.

· Do you eat more fat because you feel stressed?

· Have your job demands sapped so much energy you feel like your job is taking over your life?

· Have you noticed a correlation between problems with your mate and staying in shape? People often find their workout weakening when there is trouble at home.

· Are you trying to get by on less sleep?

· If you do not work out when you should, do you skimp on food so that your waistline will not grow?

· Have you had difficulty sleeping?

· Do you put off regular exercise with future promises, such as you will get back on track when the season changes, when you get through a certain time at work, etc.?

· When other life goals are not met, do you find yourself becoming discouraged with exercise?

· Do you drink more when you are stressed?

Besides these questions, think of others that apply to your situation. Too often, we let a few small setbacks knock down all our good efforts like a house of cards. Examine how your life has changed recently, outside of the reps and routine, and determine which factors have negatively impacted your fitness goals.

You might need to reconsider how you have framed your fitness goals. “Every goal should be one that you are in charge of,” says Tackett. “Setting a short-term goal where you are in charge, such as exercising four times a week, will help you achieve your long-term goal. Remember, and remind yourself, each time you reach a short-term goal, you are one step closer to achieving what you really want-a healthier, more attractive body.”

Here are shortcuts to easily get you back on track, solidifying your foundation for fitness.

REST

· Make sure you get enough sleep. Do not feel guilty about getting eight or even nine hours a night.

· Reduce or eliminate alcohol in the evening. You will get better rest.

· If you have to get up in the middle of the night to the bathroom, reduce your overall evening fluid intake.

· Do not do rigorous exercise within three hours of bedtime. An even longer wait between exercise and bedtime is better.

· Get products that will help you sleep, if they are needed: a sleep mask, earplugs, a ‘white noise’ or a soothing-sounds machine.

NUTRITION

· Keep healthy snacks in your desk at work.

· Do not use work stress as an excuse to eat junk food. Fatty food only makes you feel worse.

· Eat more carbs in the evening, if you want a little help getting good nights sleep but do not over do it.

· Reduce spicy and fatty foods in your diet. This will also help you sleep better.

· If you tend to binge-eat when you are happy, develop a new habit to handle those times.

· Drink more water during the day instead of coffee, tea or sodas.

· Begin eating more fresh fruit as ‘dessert’ to reduce the amount of refined sugar in your diet.

· If you want to measure how you eat each day, but do not want a lot of record-keeping hassle, just remember the ‘fruits and vegetables’ portion of the pyramid. If you eat your allotted amount each day (most people do not), you will not have much room for fatty-laden foods.

· Make eating right like a hunt or adventure. If you like to cook, experiment with recipes from a healthy cookbook. For eating out, try new low-fat and vegetarian restaurants.

WORK

· If you work out at lunch, schedule it like a meeting with an important client. Do not let last-minute demands or drinking buddies talk you out of it.

· If you work out after work, view it as an ‘oases rather than more work.

· Remember how good your body will feel as you are working out. Give yourself extra time to relax in the sauna, steam room, or shower at the health club.

· Contrast your work with your workout. If you feel isolated at work, temporarily abandon your home gym and find a club that has lots of people, action and music. If your work is people-packed and you want a break, consider setting a nice, quiet home gym.

· If work is so demanding that it is eating away at your life without a break, consider counseling for the stress or even seeing your medical doctor for a prescription medicine that will help you. Consider if you should change jobs.

FITNESS

· Make your workouts totally yours. Do not let others nag you to spend less time at the gym or tell you that “at your age, people do not try so hard,” and other comments. Do not apologize to anyone for wanting to look and feel good.

· Do not make the stakes so high that workouts become a pressure. Set your own reachable goals, rather than bet buddies which one of you will have the smallest waist or biggest chest by Christmas.

· Pay less attention to the scale. “When you step on the scale,” says Tackett, “your weight reflects the combined total of both your lean body weight-muscle, bone, organs, fluids-and body fat weight.”

· Do not rely solely on height/weight charts such as BMI (Body Mass Index). These formulas do not take into account body composition and fat distribution, says Tackett. And since you cannot increase your height, such an index relies solely on weight loss to improve health.

· Invest in having your body fat measured by hydrostatic weighing, electrical impedance, or simply by skin-fold calipers. The calipers method is by far the cheapest. Health clubs, university and college health centers, and even some personal trainers’ business offer these services.

· On days when you do not see improvements in the mirror as quickly as you would like, remember the benefits of you exercise you do not see. “Long-term decreases in medical problems, injury and other health risks and an improved quality of life,” says Tackett.

January 4, 2010 Sharing God’s Word

January 4, 2010 Sharing God’s Word

TODAY'S ENCOURAGING WORD

But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.

-- 1 John 1:9

YOU ALL

I thank my God upon every remembrance of you, always in every prayer of mine for you all making request with joy.

-- Philippians 1:3-4

One would suspect from his frequent use of the phrase "you all" that the apostle Paul had come from Alabama or Georgia! But, in his writings, "you all" is not a southern idiom, but a warm expression of Christian fellowship. His heart was burdened, not just for a few close friends and loved ones (as in most of our own prayers), but for "all that in every place call upon the name of Jesus Christ our Lord" (1 Corinthians 1:2).

He assured the Philippian church that he was, in every one of his prayers, praying for "you all." He told them of his confidence in their continued growth in Christ, that it was altogether fitting for him to believe this of "you all," thankful that "in the defence and confirmation of the gospel, ye all are partakers of my grace" (Philippians 1:7).

He wrote in a similar vein to the Thessalonians at the start of his (chronologically) first epistle: "We give thanks to God always for you all, making mention of you in our prayers" (1 Thessalonians 1:2). Paul had a long prayer list.

To the Roman Christians he wrote: "I thank my God through Jesus Christ for you all, that your faith is spoken of throughout the whole world" (Romans 1:8). Then he wrote his benediction: "Now the God of peace be with you all" (Romans 15:33). He concluded his message to the Christians at Corinth: "The grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Ghost, be with you all" (2 Corinthians 13:14).

Peter and John used the same expression in their writings, for they also were large of heart and concern. Finally, these are the very last words of the Bible: "The grace of our Lord Jesus Christ be with you all. Amen" (Revelation 22:21).

PRAYER FOR THOSE LIVING IN FEAR OF TERRORISM

O God of mercy, bless all who live in the face of acts of terrorism. Grant them courage to go about their daily living. Give them hope that one day the hostility will cease. Guard the defenseless, especially the children and the elderly, the infirm and the weak. Bring peace to their homes and faith in their hearts. Amen.

Forward to your family and friends!

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God Bless You!

January 3, 2010 Sharing God’s Word

TODAY'S ENCOURAGING WORD

Grace, mercy, and peace, which come from God the Father and from Jesus Christ—the Son of the Father—will continue to be with us who live in truth and love.

-- 2 John 1:3

JUSTICE, MERCY, AND GRACE

But God, who is rich in mercy, for his great love wherewith he loved us, Even when we were dead in sins, hath quickened us together with Christ, (by grace ye are saved;).

-- Ephesians 2:4-5

The first word of our text sets up a great contrast between what we were and deserved as dead sinners, and what we are, due to God’s mercy and grace. In the preceding verses, the picture of man’s state is very dark; we "were dead in trespasses and sins" (v. 1). We were cut off from the things of light and "walked . . . according to the prince of the power of the air" (v. 2), controlled by Satan. Our lives were characterized by the "lusts of our flesh, fulfilling the desires of the flesh and of the mind" (v. 3). Everything about us was abhorrent to God, not only our sinful, fleshly actions, but the perversion of our minds, and we deserved His "wrath" (v. 3).

It is not likely that mere man could have conceived the concepts expressed in the following verses. Scarcely would a human mind have proposed that the very God, whose justice demanded punishment, would take that punishment upon Himself in order to lavish upon us His incomparable grace. "But God . . . is rich in mercy" (v. 4). He had compassion on us, which with "his great love" compelled Him to act strongly on our behalf. He devised a masterful plan to "quicken," or make alive, those who were dead "together with Christ," for "by grace ye are literally completely saved." Just as certainly as Christ is alive, we are "made alive" through His grace.

This plan of grace defies understanding and description. Through it, we have been "saved" (vv. 5, 8), we have a present home "in heavenly places" (v. 6), and we will experience its "exceeding riches" throughout the ages (v. 7). Even the faith to accept it is "the gift of God" (v. 8). God’s gracious plan fully overwhelms our wickedness and worthlessness; it exceeds all our desperate need.

PRAYER FOR FRIENDSHIP

You have blessed us, O God,
with the gift of friendship,
the bonding of persons
in a circle of love.
We thank you for such a blessing:
for friends who love us,
who share our sorrows,
who laugh with us in celebration,
who bear our pain,
who need us as we need them,
who weep as we weep,
who hold us when words fail,
and who give us the freedom
to be ourselves.
Bless our friends with health,
wholeness, life, and love.
Amen.

Forward to your family and friends!

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God Bless You!

January 2, 2010 Sharing God’s Word

TODAY'S ENCOURAGING WORD

Let them praise your great and awesome name. Your name is holy!

-- Psalm 99:3

FOOLISH CHARACTERISTICS

The way of a fool is right in his own eyes: but he that hearkeneth unto counsel is wise.

-- Proverbs 12:15

The book of Proverbs has much to say about those whom the writer calls fools. Actually, about ten different Hebrew words are used in Proverbs that translate as "fools," "foolishness," etc., and such words occur almost 100 times in that one book. Assuming the human writer was Solomon (the ultimate writer was, of course, the Holy Spirit), it is noteworthy that the reputedly wisest man of all time had more to say about fools than did anyone else. At the same time, he used the words "wise," "wisdom," etc., at least 125 times!

Our text uses both, contrasting the self-satisfied fool with the wise who listen to good advice. Such contrasts are abundant in Solomon’s proverbs, and we would do well to take them to heart. Note a few of these "pithy maxims," as men have called them.

"The wise in heart will receive commandments: but a prating fool shall fall" (Proverbs 10:8).

"It is as sport to a fool to do mischief: but a man of understanding hath wisdom" (Proverbs 10:23).

"A wise man feareth, and departeth from evil: but the fool rageth, and is confident" (Proverbs 14:16).

"Even a fool, when he holdeth his peace, is counted wise" (Proverbs 17:28).

"A fool uttereth all his mind: but a wise man keepeth it in till afterwards" (Proverbs 29:11).

"The wise shall inherit glory: but shame shall be the promotion of fools" (Proverbs 3:35).

There are many more, of course, but the wise reader will profit even from these. Indeed a wise person will "hearkeneth" unto good counsel and thus some day "inherit glory."

PRAYER; SHOW ME THE PATH TO HEALTH

Dear God,
I admit that I have come to both love
and hate the word "diet."
On the one hand, it represents hope for change.
On the other, it's like a sign flashing "Failure ahead!"
I don't want to embark on another faulty plan, Lord.
I want to embark on a journey with You
that is led by You and depends on Your power.
I can do nothing on my own!
Show me the path that will enable me to change.
Show me, as only You can,
what works for me, what is healthy for me.
I want to think of this venture in positive terms, Lord --
not that I am signing up to be miserable or in want.
I want to learn to feed my body what it truly needs when it truly needs it.
And to feed my soul with the Bread of Life -- You!
Today I place my future, my failures, my setbacks,
all of my hopes and plans into Your hands.
There alone will I find meaning
and true success in my life.
Amen.

Forward to your family and friends!

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God Bless You!

January 1, 2010 Sharing God’s Word

Happy New Year! Sharing God’s Word is back. Let us reflect back on 2009 and make the best of 2010!!!

January 1, 2010 Sharing God’s Word

TODAY'S ENCOURAGING WORD

For you are the fountain of life, the light by which we see.

-- Psalm 36:9

THE NEW MAN

Put on the new man, which after God is created in righteousness and true holiness.

-- Ephesians 4:24

When Jesus spoke with Nicodemus, He insisted that no one would ever see the Kingdom of God unless he was "born again" (John 3:3). The Greek phrase used by the Lord, gennethe anothen, literally is "born from above."

Peter used a different word, anagennao, which stressed the need for a second birth: "Not of corruptible seed, but of incorruptible, by the word of God, which liveth and abideth for ever" (1 Peter 1:23). This "new creature" (2 Corinthians 5:17) requires a supernatural work that changes death to life (John 5:24)--literally, "having departed out of death into life."

Although that supernatural change does not produce a new body now, it does contain a pledge of the Holy Spirit (2 Corinthians 5:5) that our mortality will be "swallowed up in life" (2 Corinthians 5:4). It is promised that "we shall all be changed . . . . For this corruptible must put on incorruption, and this mortal must put on immortality" (1 Corinthians 15:51-53). That event is yet future. What about now?

Now, we can "reign in life" (Romans 5:17). Now, we are empowered to participate in the "divine nature, having escaped the corruption that is in the world" (2 Peter 1:4). Now, today in this life, "we are more than conquerors through him that loved us" (Romans 8:37). Our heavenly Father, having determined that we are "to be conformed to the image of his Son" (Romans 8:29), has made our bodies the "temple" of the Holy Spirit (1 Corinthians 6:19), and had granted us access to the same power that raised Christ Jesus from the dead (Ephesians 1:20).

Rejoice! Our New Man has been given sufficient supernatural resources for "all things that pertain unto life and godliness" (2 Peter 1:3).

PRAYER; FOR THE BLESSINGS OF THE PAST YEAR

O God, the beginning and the end of all things, Who art always the same, and Whose years fail not, we now, at the close of another year, kneel in adoration before Thee, and offer Thee our deepest thanks for the fatherly care with which Thou has watched over us during the past, for the many times Thou hast protected us from evils of soul and body, and for the numberless blessings, both temporal and spiritual, which Thou hast showered upon us. May it please Thee to accept the homage of our grateful hearts which we offer Thee in union with the infinite thanksgiving of Thy divine Son, our Lord Jesus Christ, Who with Thee liveth and reigneth forever and ever. Amen.

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God Bless You!

Journey Eating Tips by Arnel Ricafranca

Most people will agree that there is more weight loss and fitness information today but there are also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.

I am not a nutritionist and I do NOT claim to know everything. However, I spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.

I can never stress it enough how crucial proper eating is. It is one of my biggest reasons why I was able to drop my body fat so that I could reveal my six pack abs. Without proper supportive eating, you are wasting your time at the gym. It is only
going to be a lot tougher without the proper supportive eating.

Here are my eating tips and I'll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein and high fiber food. You will understand why after reading this article.

Let’s Talk About Protein First:

You want to make an effort to consume high quality protein and fiber in every meal. A supportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism. In addition, protein is needed for the production of important hormones and enzymes.

However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.

Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.

Here are the top 12 sources of high quality lean protein:

1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.

Let’s Talk About Foods That Are High in Fiber:

Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.

Like I said earlier, you must make an effort to consume lean protein in every meal. But you also want your supportive eating to be rich in high fiber food. The list below are food that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building, fat burning meal.

Top 12 Foods That Are High in Fiber:

1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (my simple carbohydrate after working out.)
12. Legumes, beans, nuts

Let’s all put it together. Again, you want to try to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal looks like.
Sample Menu #1

Meal # 1 (Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli

Meal # 3 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of Salmon
½ cup spinach
1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)
Cottage cheese with blueberries.

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.
Sample Menu #2

Meal # 1 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
Cottage cheese with strawberries

Meal # 3 (Lunch)
31/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)
Whey protein in skim milk
Sample Menu #3

Meal # 1
5 white egg omellete with chopped broccoli
½ cup skim milk

Meal # 2
1 ounce of Almonds
1 medium Orange

Meal # 3

3.5 ounces Chicken Breast
½ cup of brown rice
1 Large Apple

Meal # 4 (My post workout meal)

1 Banana
1 scoop protein powder
(22grams protein, 5g carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsps olive oil dressing

Sample Menu #4

Meal # 1
6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange


Meal # 2
1 ounce of Almonds
1 medium skim milk

Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato

Meal # 4 (My post workout meal)
½ banana
2 scoops protein powder

Meal # 5

4 ounces Chicken Breast or Tuna
½ cup Spinach
Medium tomato
1.5 cups lettuce
2 tsps olive oil dressing


Quick notes: Casein is the predominant protein in milk to help prevent muscle breakdown.

My Nutritional Tip Before, During, and After Working Out

Based on research, consuming protein before, during, and after workouts help increase muscle mass more compared to any other time. My suggestion is to make a protein shake prior to working out, sipping it before and throughout the session, and a little bit more right after your workout session. To maximize your fat loss, drink a total of 20-40grams of whey protein before, during, and after working out.

My Supplement Tip

I am also receiving a lot of questions about my recommended supplements. I do NOT recommend any fat burning pills. However, I highly recommend flax seed oil and a muti-vitamin with your breakfast. Whey protein and other meal replacements can also be very helpful as well.


Quick Guidelines Overview:

I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.

Rule #1: Eat smaller meals throughout day.

Ideally, try to eat every 3- 31/2 hours of a smaller meal every day. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals throughout the day.

Rule#2: Consume enough high quality protein every day.

Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Aim for about 60-70% of your total calorie intake.

Rule#3: Consume 25-35 grams of fiber a day

your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

Rule#4: Avoid refined sugars and refined grains.

One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.

Rule#5: Consume an adequate amount of fat.

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.

Rule#6: Keep yourself hydrated all day;

It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.

Let’s put it all together:

I eat small meals throughout the day containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.

Eating smaller meals throughout the day will help boost your metabolism and keep your energy up all day.
Below is a list of great sources of food for lean protein,
fibrous carbs, and starchy carbs.

How To Boost Your Metabolism Using Interval Training by Arnel Ricafranca

How To Boost Your Metabolism Using Interval Training
I have observed hundreds of people in the gym that strictly perform 30-60 minutes of cardio, 3 5x per week, for at least a year resulting in the same old physique. If this sounds like your type of program, you will find out why you did not achieve the results that you are looking for.
I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours.
So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism.
Confused? There are a lot of misconceptions about aerobic training. Most people believe that aerobic training is the magic solution to weight loss. There is a dark side to aerobic training that most people are not aware of. It is NOT the solution to weight loss. Forget about the long, slow, boring cardio workout. It is not going to get you the six pack abs that you are looking for.
I will try to explain to you why people believe that steady state aerobic (i.e. jogging for 30-60 minutes) is the solution to fat loss.
Let? go back to a real life example. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute), who do you think is leaner? If you said the sprinter, you are absolutely right.
The first time that you attempt aerobic training, you might be able to last for only 5 minutes. As you get better and better, you increase your minutes. 5 minutes eventually turns into 10 minutes. 10 minutes eventually turns to 20 minutes. Eventually you can do 60 minutes, 5-6 times per week. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading.
As you get better and better, your heart and lungs get stronger and stronger allowing you to do longer distances. HOWEVER, as you do more and more aerobic training, as you get stronger, your body becomes better at utilizing your body fat (meaning you are burning less body fat). What it means is that if it takes you 30 minutes to burn 300 calories, as you get stronger, it will take 45 minutes to burn the same amount of calories. Is there fun adding more minutes to your cardio just to burn the same amount of calories that you use to burn?
Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. .
Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle.
If steady state aerobic training does not work, what is the solution then?
The answer??
Interval Training (Anaerobic training)
Interval training is far more superior to boosting your metabolism than it is to do steady state aerobic training. Steady state aerobic does not increase your metabolism at all. It is true that you are burning calories while you are actually performing the aerobics. However, once you are done with your session, your metabolism returns to normal.
However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. Imagine what that can do to your body if you are burning high amounts of fat all day and all night long (even when you are sleeping).
A lot of people focus too much about ?he workout when in fact, they should focus more on the whole picture. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day.
What interval cardio activity can you do?
What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.
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The Rule to Interval Training
Always warm up for 4-6 minutes
High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)
Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
Always cool down for 5 minutes
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
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Week One to Four:
Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Five to Eight
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Nine to Twelve
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Weeks Thirteen to Sixteen:
Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
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This is what the interval Training Looks like duing the first week.
Warm up for 4-6 minutes by doing some light jogging.
Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)
Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).
Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
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Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day.
However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day.
You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach.