Fitness and Muscle Work

Servings: 4 people Ingredients 4 large eggs 1/2 cup 2% milk 1/3 cup oat flour pinch salt 3 tablespoons unsalted butter, softened 1/8 teaspoon ground cinnamon 3 tablespoons raspberry or blueberry fruit spread, warmed Directions In a blender, combine the eggs, milk, flour, and salt. Process until smooth, about 15 seconds. Remove to a medium bowl, cover, and let rest for 45 to 60 minutes at room temperature. Meanwhile, preheat the oven to 375°F. Heat 2 tablespoons of the butter in a 9" oven-safe skillet over medium heat and cook until frothy. Pour in the egg-flour mixture. Place in the oven and bake until puffy and set, 14 to 16 minutes. Remove from the oven and sprinkle with the cinnamon. Spread the fruit over the pancake, and dot with the remaining 1 tablespoon butter. Using a spatula, fold the pancake in half (or roll it up) and slide it onto a platter. Slice into 4 pieces. Nutritional Info Calories: 241 calories Carbs: 17 g Sodium: 83 mg Fat: 15 g Protein: 9 g Fiber: 1 mg Cholest...

Preparation Time: 20 minutes Servings: 6 people Ingredients 3/4 cup part-skim ricotta cheese 1/4 cup fresh basil thinly sliced 1/2 cup grated reduced-fat mozzarella 2 tablespoons grated parmesan cheese 1 egg 3 cups tomato sauce 1 16-oz package potato gnocchi 2 cups spinach leaves, thinly sliced Directions Preheat oven to 400 ° F. Lightly coat 1 1/2-quart casserole or gratin dish with cooking spray and set aside. In small bowl, combine ricotta, basil, 1/4 cup of the mozzarella, Parmesan, and egg. Set aside. Spread a thin layer of tomato sauce in dish. On top of sauce, layer half of the uncooked gnocchi and spinach. Using half of the ricotta mixture, place small dollops on top of spinach. Cover with another thin layer of sauce. Repeat process, ending with sauce. Sprinkle on remaining mozzarella. Bake 40 minutes or until top is bubbly and cheese is lightly browned. Let sit 15 minutes before serving. Nutritional Info Calories: 250 calories Carbs: 25 g Sodium: 460 mg Fat: 12 g Protein: 11 g...

Servings: 4 people Ingredients 1 pound turkey breast cutlets 1/4 teaspoon dried thyme 1/4 teaspoon ground black pepper 1/4 teaspoon salt (optional) 2 teaspoons nondiet, tub-style margarine or butter 1 teaspoon olive oil 1 medium onion, chopped 1 small green bell pepper, chopped 1 small clove garlic, minced 1/2 cup ketchup 1/4 cup water 1 tablespoon Worcestershire sauce 1/2 teaspoon sugar 1/8 teaspoon dry mustard pinch dry cloves 4 English muffins, split and toasted Directions Place each turkey cutlet between 2 pieces of plastic wrap. Working from the center to the edges, lightly pound with the flat side of a meat mallet or the back of a large, heavy spoon to 1/4-inch (5-mm) thickness. Remove the turkey from the plastic and sprinkle with the thyme, black pepper, and salt (if using). Melt the margarine or butter in a large nonstick skillet over medium heat. Cook the turkey for 2 minutes per side, or until tender and cooked through. (Do not overcook.) Cover and set aside. In a 4-cup (1-L)...

Servings: 4 people Ingredients 4 fat-free honey-wheat tortillas (8 inch diameter) 1 tablespoon olive oil 1 medium zucchini, halved lengthwise and cut into 1/4 inch thick slices 1 small red bell pepper, chopped 1/4 teaspoon freshly ground black pepper 3/4 cup fresh corn or frozen, thawed 3 eggs 3 egg whites, 2 tablespoons 1% milk 1/2 avocado, cut lengthwise into 8 thin slices 1 cup mild or medium-spicy salsa Directions Preheat the oven to 350°F. Wrap the tortillas in foil. Place in the oven to heat for 10 minutes. Turn the oven off, leaving the tortillas in the oven to stay warm. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the zucchini, bell pepper, and black pepper. Cook the vegetables, stirring often, for 5 minutes, or until tender. Add the corn and cook, stirring often, for 1 minute. In a medium bowl, combine the eggs, egg whites, and milk. Reduce the heat to low. Pour the egg mixture into the skillet and scramble gently until the eggs are cooked but sti...

Servings: 1 people Ingredients 3/4 c plain instant oatmeal 1 c 1% milk 1 Tbsp sliced almonds 1/2 tsp ginger powder 1 tsp honey 1 tsp ground flaxseed 1 Tbsp low-fat vanilla yogurt Directions Mix the oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with yogurt. Nutritional Info Calories: 420 calories Carbs: 62 g Sodium: 142 mg Fat: 7 g Protein: 20 g Fiber: 7 mg

A hearty low-fat dinner. Servings: 6 people Ingredients 8 ounces smoked turkey kielbasa, diced 1 small onion, chopped 1 3-oz can sliced mushrooms 1 clove garlic, minced, or 1 tsp garlic powder 1 16-oz can baked beans 1 8-oz can navy beans, rinsed and drained 1 14 1/2-oz can no-salt added tomato puree (do not drain) 1/4 cup unseasoned dry bread crumbs 1 tablespoon olive oil Directions Preheat your oven to 350° F. Put the sausage in a 2-quart baking dish and bake until browned (about 5 minutes). Drain the fat and set the dish aside. Coat a skillet with nonstick spray and saute the onion, mushrooms, and garlic over medium-high heat for 5 to 7 minutes. Transfer to the baking dish; then add the beans and tomatoes, plus salt and pepper to taste. Bake for 20 minutes or until the edges bubble. In a small bowl, mix the bread crumbs with the olive oil. Sprinkle over the sausage mixture, and broil 4 to 5 inches from the heat for 3 minutes, so the top is golden brown. Nutritional Info Calories: 18...

Servings: 12 people Ingredients 2 tablespoons unsalted butter 3 tablespoons cocoa 1/2 cup blanched almonds 2 tablespoons sugar (+ 3/4 cup sugar) 3 ounces bittersweet chocolate 1/2 cup (4 ounces) reduced-fat sour cream 2 egg yolks 1 teaspoon vanilla extract 1/4 teaspoon almond extract (optional) 5 egg whites, at room temperature 1/4 teaspoon salt 1 tablespoon toasted slivered almonds (optional) Directions Preheat the oven to 350 degrees F. Generously coat a 9" springform pan with 2 teaspoons of the butter and dust with 1 tablespoon of the cocoa (don't tap out the excess cocoa; leave it in the pan.) In a food processor, combine the blanched almonds with 2 tablespoons of the sugar. Process until finely ground. In the top of a double boiler over barely simmering water, melt the chocolate and the remaining 4 teaspoons butter, stirring occasionally, until smooth. Remove from the heat. Place the chocolate mixture in a large bowl. Add the almond mixture, sour cream, egg yolks, vanilla...

Servings: 4 people Ingredients 4 cups torn bitter greens 2 strips turkey bacon 1/2 cup balsamic vinegar 2 teaspoons honey 1 teaspoon Dijon mustard 2 cloves garlic, minced 1/2 teaspoon dried tarragon 1/8 teaspoon ground black pepper Directions Arrange the greens in 4 salad dishes. Broil the bacon until crisp. Drain on paper towels until thoroughly cool, then crumble and sprinkle evenly over the greens. In a 1-quart (1-L) saucepan, whisk the vinegar, honey, mustard, garlic, tarragon, and pepper. Whisk over medium heat until the mixture is hot but not boiling. Spoon immediately over the greens. Nutritional Info Calories: 50 calories Carbs: 9 g Sodium: 45 mg Fat: 1 g Protein: 2 g Fiber: 1 mg Cholesterol: 8 g

Feature by Men's Health A lmonds and Other Nuts Why You Need Them: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E -- the form that's best absorbed by your body. That matters to your muscles because "vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts," says Jeff Volek, Ph.D. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing. Fast Fact: A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E -- from food sources, not supplements -- had a 67 percent lower risk of Alzheimer's disease than those eating the least vitamin E. B eans and Other Legumes Why You Need Them: Black, lima, pinto, navy -- you pick it. They're all low in fat, and they're packed with protein, fiber, and iron -- nutrients crucial for building muscle and losing weight. Gastro...

Feature from "Men's Health" Magazine By Bill Hartman, P.T., C.S.C.S. Use these secret strategies to finally reveal your abs If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset. You see, losing belly flab is a boring process. It requires time, hard work, and most important, dedication. Take the right steps every single day, and you'll ultimately carve out your six-pack. But if you stray from your plan even a few times a week--which most men do--you'll probably never see your abs. The solution: six simple habits, which I teach to my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they're not all that surprising, but together they become a powerful tool. The effectiveness of this tool is even supported by science. At the University of Io...

Which one? Should I do cardiovascular exercise before or after my resistance training? Some said, should do it before the weight lifting because it helps to warm up my body. Another school of thought believes that, in order to lift heavier weight, should conserve the energy and therefore, cardiovascular exercise should only be done after that. After talking to different personal trainers and based on my experience, I have summarized pro and con of each approach - why before and why after weight training? Why Before Weight Training? If you are trying to get your weights and cardiovascular exercise done in one session, doing a light cardio for muscle warm-up will actually encourages you to move right into high-intensity lifting without having to do as many warm-up sets. Also, if you are training for an endurance competitions like half-marathon or triathlon, you should do cardio before any other workout. That way, you use the most energy and effort into the session to produce optimal perf...

These healthy habits may help give your body a calorie-burning boost. By Elaine Magee, MPH, RD WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD For years, products have been marketed with the promise of helping you burn more calories. But is there really anything you can do to increase the number of calories your body burns each day? Well, yes and no, experts say. The truth seems to be that the No. 1 way to burn more calories is the old-fashioned way -- by moving more. "Essentially, we know of no way to burn more calories or up our metabolism than to move more," says Barry M. Popkin, PhD, director of the Interdisciplinary Obesity Program at the University of North Carolina, Chapel Hill. Still, research suggests that there may be a few other ways you can increase calorie burn. Here are eight possible ways to burn more calories and fight fat: Exercise to Burn Calories Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Foo...

Watching Alias? Elektra? or DareDevil? I believe many woman in this world amazed by her great body. Next is her workout and diet plan that collect from munfitnessblog.com (thx for sharing a great info) Jennifer Garner’s Workout Regimen Garner works out between 45 and 60 minutes a day, 5 time a week. Her personal trainer, Valerie Waters, does not want to burn her out. So, 45 to 60 minutes each session is good enough. Here is her workout schedule: Day 1 - Circuit training on back, chest, glutes, quads, hamstrings, and abs. Exercise routine includes step-ups, pull-downs, chest presses on a stability ball and reverse lunges. Day 2 - Mat Pilates exercises for core strengthening. Day 3 - 40 minutes on the treadmill, stationary bike, and elliptical trainer. She ends her cardio routine with a 5 minute abs workout. Some days, she spends all 40 minutes of cardio to one machine, while on others she spends time on all 3. Day 4 - Circuit training as on Day 1, concentrating on biceps, triceps, hips...

She has a slim thighs, firm butt and toned arms without losing her femininity. Jessica do exercise under personal trainer’s guidance. Next is Jessica Biel’s Fitness Approach Persistence - Jessica Biel exercises for an hour each session and 6 sessions a week. In a week, she has three-day cardio regimen and spends three alternate days focusing on muscle development and toning. Various Exercises (see image below) Do wrapping a rubber exercise band around both ankles and takes lateral steps. She also does sprint on the track. Not forget to mention martial arts and kickboxing. Opt For Compound Exercises - Jessica Biel does full body movement exercises. She trains with medicine ball. For example, she does a lunge with twists while she is holding the ball. Eat Enough - Contrary to belief, she does not cut down her diet. Instead of junk food, she eats organic and natural food. Jessica Biel’s Workout Regimen Warm Up - She does five-minute of warm-up on the treadmill, followed by three to fi...

Anybody have seen Ryan Reynolds on Blade Trinity? See his movie before on Van Wilder? What an amazing transformation. Rumor said that he gain 20 pounds of muscles and reduced body fat percentage from 11% to 3%. Is true or not, but the transformation so successful. Just compare the next picture. Next is his successful diet plan Eat More Smaller Meals As Reynold has to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours. By doing this, he was feeding his body with just enough food and not storing fat. Prepare Home Cooked Food Reynolds cook himself and he prepared the food in advance. For example, he would made Irish steel-cut oatmeal and freeze it. No more Carbs after 8 PM He ate much carbohydrates after his workout, but never after 8 PM Take Supplement Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin. Diet Menu Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” f...

What is your Body Fat Percentage? Why Ideal Weight? The body weight display from scales as an indicator of over/underweight is sometimes misleading. It is due to the fact that body composition is different from each individual; frame size, muscle construction, and other factors are variable. It is a better approach to determine our ideal weight by making use of your body fat percentage. First, to determine your desired body fat percentage, you can refer to the Body Fat Percentage Rating Scale (see below). Then, by measuring your body fat percentage and body weight, you can determine your ideal weight. An adequate weight loss program is a combination of exercise and diet. Dieting alone is unhealthy for muscle tissue. Are You Replacing Fat with Muscle? By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing fat with muscle. Lean body weight can be found by subtracting your body weight with you body fat weight. You body fat weight is ...

Stand with your feet slightly apart and your arms straight, using an overhand grip Inhale and curl the bar Exhale as you complete the movement This exercise will affect extensor of the wrist and fingers, brachioradialis, brachialis and to a lesser degree, biceps

Stand or sit with your arms resting on the bench Inhale and curl the bar Exhale as you complete the movement

Sit and take an underhand grip on the bar with your arms straight and your elbows resting ont he padded and angled surface of the table: Inhale and curl the bar Exhale as you complete the movement The good things using machine, you can't cheat, because your arms are firmly held on the table.

Stand, keep your back straight and take an underhand grip on the bar with your hands slightly more than shoulder-width apart: Inhale, then curl the barbell Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing Exhale as you complete the movement Mainly works on biceps, brachialis and to lesser degree the brachioradialis, pronator teres and all the flexors of the wrist and fingers.

Stand facing the machine and grasp the handle with an underhand grip Inhale and Curl the pulley handle Exhale as you complete the movement This exercise will pumping the biceps .

Sit on a bench, with your forearms resting on your thighs. Take an overhand grip on the bar with your wrists passively flexed. Curl your wrists back toward you Return to the starting point This exercise works the wirst and finger extensors. This very good for strengthening the wirst.

Ronnie Coleman Bicep Workout with tips Dr. Tim Ramirez - Bicep Curl

Triceps exercise using dumbbell. Triceps exercise using machine. Triceps exercise using barbell.

The ability to present ones physique to perfection onstage could be seen as one of the keys to competitive bodybuilding success. Indeed, posing ability is something many bodybuilders seem to have neglected in their pursuit of glory. It has been rightly argued though, that a well crafted posing routine, and an excellent command of the compulsory poses will express to the judges that an athlete is confident and in control, that they are ready to win and have taken the effort to display their physique to its best possible advantage. In addition, posing the body well will essentially give the judges what they are looking for: perfect presentation of the body parts under scrutiny. Symmetry, muscularity, aesthetics and proportion are all assessed during the judging process, with points gained for superiority in each category. If any of these qualities are obscured by poor posing points cannot be given and the athlete could lose based on their posing ability, or lack of. It therefore makes se...

Profile Name: Mike Mentzer Born: 1951 Eyes: Brown Hair: Brown Achievement 1971 Mr America - AAU, 10th 1971 Teen Mr America - AAU, 2nd 1975 Mr America - IFBB, Medium, 3rd 1975 Mr USA - ABBA, Medium, 2nd 1976 Mr America - IFBB, Overall Winner 1976 Mr America - IFBB, Medium, 1st 1976 Universe - IFBB, MiddleWeight, 2nd 1977 North American Championships - IFBB, Overall Winner 1977 North American Championships - IFBB, MiddleWeight, 1st 1977 Universe - IFBB, HeavyWeight, 2nd 1978 USA vs the World - IFBB, HeavyWeight, 1st 1978 World Amateur Championships - IFBB, HeavyWeight, 1st 1979 Canada Pro Cup - IFBB, 2nd 1979 Florida Pro Invitational - IFBB, 1st 1979 Night of Champions - IFBB, 3rd 1979 Olympia - IFBB, HeavyWeight, 1st 1979 Pittsburgh Pro Invitational - IFBB, 2nd 1979 Southern Pro Cup - IFBB, 1st 1980 Olympia - IFBB, 5th Books Mike Mentzer's High Intensity Training Program Contact Information Mentzer-Sharkey Enterprises,Inc. Joanne Sharkey, President PO Box 7000-PMB 706 Redondo Beac...

Just what can Pilates exercises do for you? By Barbara Russi Sarnataro WebMD Weight Loss Clinic- FeatureReviewed by Louise Chang, MD "I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -- Joseph Hubertus Pilates , in 1965, age 86. Runner or golfer, tennis player or new mom, chances are you've heard someone talking about the benefits of Pilates . Many types of people, at many levels of fitness, who have begun doing Pilates exercises say they've seen improvements in range of motion, flexibility, circulation, posture, and abdominal strength -- and decreases in back, neck and joint pain. Forty years after his death, the system of exercises developed by Joseph Pilates has never been in such demand. But can the benefits of Pilates ( puh - LAH - teez ), the system of strengthening and stretching exercises designed to develop the body's core, mobilize the spi...

Barbell A bar that is used for weight lifing; weighted plates or discs can be attached on each end. ( webmd ) Exercise bar with weights: a metal bar with removable weights at each end, used in weightlifting ( ms encarta ) Biceps A muscle with two origins or heads. Commonly used to refer to the biceps brachii (muscle). ( webmd ) Muscle with two attachment points: a muscle that has two points of attachment at one end, especially one biceps brachii in the upper arm and one biceps femoris in the back of the thigh ( ms encarta ) Related article : Arm Exercise Body fat The human body is made up of bones, muscles, organs, water -- and fat. In weight loss measurements, the term "body fat" refers to the percentage of body mass that is only fat. ( webmd ) Cardiovascular (CV) Relating to the heart and the blood vessels or the circulation. Syn: cardiovasculare, vasculocardiac ( webmd ) Creatinine (Cr) A component of urine and the final product of creatine catabolism; formed by the nonenz...