Nutrition tip

First off just want to say sorry for the lack of post. I have been trying to post more, but I have been busy studying for finals, gym, and school projects.

The Tip: I may have said something similar to this before, but have you ever wondered what fats are good for you? And yes we need fats no doubt about it, but anyways this is a short tip....

Anything organic/natural in MODERATION= good for you

All these tasty trans fats, found in most fried food, etc= not good, no exceptions. 

Don't be afraid to lift!

This blog post applies to everyone, but it epically applies to the ladies out there that every time you go to the gym you jump on the treadmill and run/walk for about 45-60 minutes. It is not unnatural for a woman to just do cardio however; if you want to lean out and get that fit perfect hour-glass figure, you need to lift, no way around it. 

Me: "Understand?"

Woman: " Now hold on, I run and then do light lifting everyday so that I can tone and I am BULKING!"

Me: "Do you have a set meal plan or diet in place?"

Woman: "No, but that doesn't matter because I worked out so that evens going to McDonald's afterwards okay."

Me: "......"

See the problem?

You don't?!?!?!?

Heres the problem, there are 3 layers that affect how you look. Skin-->Fat-->Muscle in that order. 

The imaginary woman that I interviewed has it in her head that when she went to the gym that since she burned calories she can just go and eat whatever she wants and see results. Thats not an uncommon thing among women and some men, but heres the thing, you need both good nutrition and exercise to see that lean perfect figure no exceptions. 

What happens when you eat the fatty food, the fat layer under your skin expands and since you worked out your muscle like it should gets a little bigger keep this bad nutrition up and it seems like you are bulking and there aren't many women that want that. Then this causes women and certain men probably to go on these CRAZY and ridiculous fad diets such as the Twinkie diet and other unhealthy fad diets that make you starve yourself to loose weight. 

So basically what this post is saying do cardio, lift, and eat right and you will lean out and get that figure you have always wanted. Plus 5 pounds of muscle is less space than 5 pounds of fat. For more info check out Jim Cordova's youtube videos type in search box WorldBBchamp.

Nutrition Tip

Ever wondered how to increase your metabolism without having to go to the store and buy those weight loss pills that claim to boost your metabolism with caffeine. Well theres a simple way and this drink will not only give you the boost you need to stay alert in the morning, but it will also increase your metabolism by 16% thats right 16%. Don't know what it is yet? Coffee! It is because on the caffeine amount in coffee that is ables a cup of black, UNSWEETENED coffee to boost your metabolism by 16%. So if your looking for that extra fat burning, energy kick, without the trouble of popping pills, then go to the grocery store, find bag of regular coffee beans and make your self a mug of warm black coffee, without the sugar.

A Jim Cordova Back Work-out

"The back is arguably the most intricate of all muscle groups, but that doesn't mean a complex training approach will be required to develop it."

Wide-grip pull ups/ 3 sets/ 6/10/12 reps/ 1.5-2 min exercise rest.

Lat pulldowns/ 3 sets/ 6/10/12 reps/ 1.5-2 min exercise rest

Cable low rows/ 3 sets/ 6/10/12 reps/ 1.5 min exercise rest

Dumbell row/ 3 sets/ 10 reps/ 30 sec exercise rest

Shrugs/ 3 sets/ 10 reps/ 1.5 min exercise rest

The Men's Health Big Book of Food and Nutrition (Water)

Your body needs water no doubt, your body is 75% water! I use for some of my nutritional guide tips a book called The Men's Health Big Book of Food and Nutrition, a book I HIGHLY recommend getting if you plan on going on a diet and/or you want to learn more about good nutrition. This book has completely changed my life and my diet. So anyways back to the nutrition tip for the day.

Water: Water has had many studies done on it and the two that the book The Men's Health Big Book of Food and Nutrition mentions is a study done that was in the journal Obesity Research, those who drink water regularly consumer on average about 200 fewer calories a day than those who opt for sweeter drinks. Another study mentioned was that a glass of water before breakfast may reduce daily food intake by 13%.

As you can probably imagine I am drinking water while I write this and there is no other drink like water to get the clean feeling throughout your entire body. Water truly is the best beverage around.

Please Note: Flavored water is not the same regular water. This blog was not talking about if you switch sweeter beverages for flavored water. Only pure clean all natural water has these affects. Flavored water usually contains a load of sodium and artificial sweetener. Both of which make flavored water and other sweeten beverages not nearly as good for you as just plain water.   

Leg work-out routine (My own)

Nothing looks more funny than seeing a muscular upper body sitting on a pair of undeveloped legs.

So here is a work-out routine to develop that lower body:

Squats/ 16-14-12 reps/ 2 sets/ Rest 1 min (Wall sits in between *45 seconds)

Dead-lift/ 12-9-7 reps/ 2 sets/ rest 1.5 min (Wall sits in between *45 seconds)

Calf extensions/ 50-25-25/ 2 sets/ rest 45 sec (Squat jumps for 15 seconds)

Leg press/ 12 reps/ 5 sets/ Rest 1 min (Wall sits for 30 sec)

Leg Extensions/ 14 reps/ 3 sets/ rest 30 seconds

Leg curl/ 14 reps/ 3 sets/ rest 30 seconds

This is a leg work-out that will develop those legs in no time.

Also don't forget that like the chest work-outs, as the reps go down the weight goes up to a suitable amount so that you may preform the minimum amount of reps.

A Jim Cordova Chest Work-Out!

Jim Cordova has been Mr. Universe for I believe three years? Correct me if I am wrong. This is one of his many chest work-out plans.

Flat press/ 3 sets/ 15/12/8 reps/ 1.5-2 min exercise rest
Low Incline press/ 3 sets/ 15/12/8 reps/ 1.5-2 min exercise rest
V-BAR (chest) dips/ 3 sets/ 15 reps/ 1 min exercise rest
Cable Crossover/ 3 sets/ 16 reps/ 30 sec exercise rest
Barbell pullover/ 3 sets/ 15 reps/ 1 min exercise rest

This is a work-out routine that was in a magazine and Jim Cordova Mr.Universe does this chest work-out routine. This on course is only one out of his probably 50 different types of work-out routines and I will be posting more Jim Cordova work-outs along with some work-outs that I came up with myself. Try this routine and comment and tell me if you feel the burn.

Read This:
As the reps go down remember to make your weight go up. This is very important or else you won't see the gains as fast as you may want.