The LuxMob Info Tags

Technology in the 21st century has made life much easier to bear. Everything can be done with a mere touch of a button, whether the item is sitting right in front of us or some ten feet away. With such modern conveniences, is there any real time to get some real exercise done, or is mashing buttons the only exercise we get to build up finger strength?

Home exercise equipment is the next best thing for the health-conscious individual who could never seem to find time to work out in a gym. Unlike the equipment used by gyms in the city, home exercise equipment is easy to use, a little more compact, and requires little maintenance. Sometimes, newer models of home exercise equipment in the market are designed to work on multiple parts of the body to work on for that ever-impressionable fit form.

Choosing the correct home exercise equipment can be a little tricky at times, though shopping channels have been endorsing numerous designs that would seem easier to use as well as to store away. A majority of home exercise equipment buyers would prefer a treadmill, the very equipment that has stirred the home exercise equipment manufacturers since the bench press. Sometimes, a consumer would go out of his or her way just to be pummeled with a barrage of people saying that their brand is the best, or sturdiest, or even simplest to use. So where does the comparing begins once a consumer finally decides?

The best way, and usually the most assuring is to ask a local gym instructor on which home exercise equipment to choose. Sometimes, he or she would recommend the correct type depending on your current muscle tone and frame. There are times that a consumer would have to go though a budget and resort in purchasing used home exercise equipment. Make sure that the frame and structure is still in good condition with minimal to no rust forming at the welded areas and you can always repaint the scratched areas to make it look brand new. If the equipment suffered from irreparable damage, like broken gauges and loose wiring from a treadmill for instance, ask your local gym instructor and see if he can repair it for you. Sometimes, welding is often needed in sections of the home exercise equipment when the joints are unstable. This applies especially in bench press tables that accidents often occur when the support bar can not hold the barbell and would result to serious injury and almost certainty of death.

Whatever kind of home exercise equipment you choose, it is very important to know how much exercise you can get out of it to get that eye-pleasing form that you want to achieve this summer.

Note: This article may be freely reproduced as long as the AUTHOR’S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.

Charlene J. Nuble 2005. For up to date links and information about fitness equipments, please go to: http://fitness-equipments.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/

First of all, you cannot completely. I don’t say that to discourage you but rather to encourage you. The reason being that all women have it, even supermodels! That’s right, even the woman who makes Supermodels out of mere mortals, Tyra Banks has admitted to having cellulite.
However don’t fret.

Here are 5 Simple Tips you can use to get rid of cellulite.

Simple Tip #1: By working out.

Your best bet is to combine cardio training with strength training to hit it with a double whammy.

Running and stair climbing should be a big part of your cardio for targeting cellulite.

As far as the strength training, you want to build muscle in the areas that are most likely going to be affected, such as the butt, the thighs, and the belly.

Squats, leg curls, sit-ups, and reverse sit-ups are your very best bet.

Simple Tip #2: You must drink plenty water! About 1 - 2 litres a day to flush out toxins that can cause cellulite.

Fat cells surround toxins as a way of protecting your body. One way to lose the fat cells that surround the toxins is to lose the toxins of course.

Also, staying hydrated is important to the appearance of the skin, keeps the muscles fuller, and of course flushes the system.

Simple Tip #3: Body brushing helps.

It’s very simple. The best place to do this is in the shower since you’re already naked anyways.

You want to brush in circular movements upwards towards the heart. This promotes circulation and blood flow, plus a detoxifying affect since it stimulates the lymph system.

Simple Tip #4: Eat plenty of green vegetables such as broccoli, which is great for de-toxing.

Obviously, entire books can and have been written about diet so I can’t go through it all here, but the best diet for cellulite and fat reduction is one made up mostly of vegetable, particularly raw ones.

Okay, Tip 5 is not soooo simple.

Not so Simple Tip #5: After trying exercise and a good diet without positive results in losing cellulite dimples, the last resort is through lipsosuction. There are some creams with caffeine in them that may mask the cellulite appearance, but surgery is usually the last resort effort.
The downfall being that the cost is usually at least $5000 on up.

Bonus Tip#6: Become happy with yourself the way that you are. Read self-help books, or see a therapist. There’s no better feeling than being happy with yourself. Go grab the great book “Psycho Cybernetics” and apply what you learn to developing killer self-confidence.

Cellulite may just be the least of your problems on the grand scale.

Troy Boyd is giving away a full 5 Day Mini-Course on how to get rid of cellulite at http://www.LoseYourCellulite.com Go grab your mini-course now!

How many times have you heard about a certain program that
promise to “help you be THE RICHEST MAN ALIVE, make you quit
your full-time job forever and work from home at your leisure”,
so you buy them and then you find out they are scams. If you
haven’t purchased any of these lousy programs yet…Good for
you!!

Because unfortunately I did…and BOY was I disappointed…These
programs would give me very general information and awful
outdated advice that would crush my hopes of making money
online…So, I try to find a new program that can get my hopes
up…and buy it, then try it and it doesn’t work…I lost
thousands of dollars just trying to figure out what in the hell
these programs talk about.

However, the best thing that ever happened to me was I found one
crazy website that wasn’t very impressive, it was actually
rather rude. The Rich Jerk is probably the rudest person online,
but, his product is making millions for people. This is the only
program that is not a scam. Just don’t even take it from me…go
to google and search “Rich Jerk” and you’ll see how excellent
and different this program is. Let me reiterate: THE RICH JERK
IS VERY DIFFERENT FROM ANY OTHER PROGRAMS. That’s because it
gives you concrete advice and tells you exactly HOW to:

- Build Your Website to start making MAD MONEY. - Create an
Affiliate Website that Sells like Crazy. - Use Unique Search
Engine PPC (Pay Per Click) Strategies - that Kill your
Competition. - Sell Your Own Informational Product - Buy
Wholesale and Sell on eBay. - Make money using Google. - Trade
E-currency.

This guy knows what he’s doing, He even shows you his bank
statements to prove his point - Come on, check other programs
and compare it to the Rich Jerk. There are thousands of programs
out there, pick one and buy it. Try them! Don’t wait for
“tomorrow”. You won’t find anything like the Rich Jerk. And
since he’s a jerk, he might have limited time offers only, so
Come on! Get Rich NOW and be a jerk like that Rich Jerk. Or if
you’re interested, just visit his website here.

Everyone loves to look and feel good, right? Well, why don’t you shake what your mamma gave you, and find a sexy Halloween costume that will knock the socks off of everybody!

Halloween is all about letting loose and having fun, so let your wild side show this year! Go ahead and buy that Playboy bunny costume, or that tight Spiderman bodysuit! The possibilities are endless…and they’re all here for you to explore!

When you hear the word “sexy” you may feel a little uneasy, but you owe it to yourself to go out there and have fun with it! On All Hallows Eve, you can flirt with anyone and get away with it!

Ladies, whether you choose to be a nurse, a French maid, a cowgirl, or a cheerleader, you’ll pour on the charm and make the guys putty in your hands! And guys, which woman doesn’t love a rugged pirate, a fireman, a doctor, or a policeman? You’ll have ladies lining up waiting to meet you!

Find countless sexy Halloween costumes and accessories on fantastic costume websites!

Men and women will find a large variety of hot accessories like sexy shoes and dresses, fishnet stockings, chaps, lingerie costumes, wigs, togas, makeup, corsets, and boas, to name a few. The ease of conveniently finding everything online for your sexy costume will have you coming back for more!

Enjoy yourself this Halloween; get into character and show everyone your hot and sexy side! Girls, practice walking around in those stilettos, and guys, get used to those tight pants because you’ve got a fun and exciting night ahead of you! Adults deserve to have fun on Halloween too, and what better way to do it then finding your perfect costume for one of the most exciting nights of the year!

About the author: Maria is the the author of “1st In Halloween Costumes” available at http://www.1st-in-halloween-costumes.com A great source for Sexy Halloween Costumes online! You can easily find and compare halloween sites offering quality adult costumes, naughty costume, and sexy fantasy costumes in one convenient location.

If you’re having problems generating a lot of sales at your
website, it may be because you’re not aware of these 10
eye-popping powerful web site promotion strategies that Internet
promotion experts are using to sky-rocket their sales:

1. Swap endorsement advertisements with other web sites.
Endorsement ads usually pull more sales and traffic than regular
advertisements.

2. Outsource part of your workload to save time and money. You
can spend more of your time and money promoting your business.

3. Include a signature file on all the e-mails you send out.
Provide your business name, phone number, e-mail and web
address,etc.

4. Use pictures or graphics on your web site that support the
product you’re selling. They could give your visitors a clearer
vision of your product.

5. Create a friendly, long term relationship with all your
customers. Practice good customer service and follow-up with
them on a regular basis.

6. Create strategic alliances with other web sites. You could
exchange banner ads, sell each other’s products as backend
products, cross promote, etc.

7. Increase the perceived value of your product to skyrocket
your sales. Add on free bonuses, after- sale services or an
affiliate program.

8. Give customers a discount on their total order to increase
sales. You could give them a discount for ordering over a set
dollar or product amount.

9. Allow your visitors to reprint the content on your web site.
Just ask them in exchange to include your resource box and a
link to your site.

10. Provide a free contest or sweepstakes at your web site. It’s
a fact, people like to win things. If you can fulfill that need,
people will visit.

May these web site promotion secrets help you to make a lot of
money.

Warmly,

I-key Benney, CEO

Old time bakers used to make a “pudding” for chocolate cakes. This pudding is different than the pudding in the mix chocolate cakes we are used to today. Old time chocolate pudding was a way for bakers to elicit the full chocolate flavor from the cocoa powder and unsweetened chocolate which gave them rich full flavored chocolate cake.

When cakes are made strictly with cocoa powder which contains mostly cocoa solids the chocolate cake flavor is somewhat subdued. The chocolate flavor can be stricken even more by mixing the cocoa powder with flour. But by incorporating unsweetened chocolate which contains cocoa butter as well as cocoa solids into the cocoa powder the chocolate cake is given an extra boost of chocolate flavor.

Water and sugar also play an important role in making a rich full flavored chocolate cake. Hot water heated in a double boiler is used to bloom the chocolate flavor in the cocoa powder and unsweetened chocolate. Then when sugar is incorporated into the chocolate pudding the subtle chocolate flavors will begin to shine.

Here is the basic recipe for making a pudding to add to your chocolate cake batter.

Unsweetened Chocolate
Cocoa Powder
Hot Water
Sugar

Combine coarsely chopped unsweetened chocolate, cocoa powder, and hot water in a double boiler. Heat until the chocolate is melted. Then add the sugar and stir until the pudding is glossy and thick.

Simply adjust the amounts above to your favorite chocolate cake recipe and watch your cake take on a whole new level of sweet chocolate flavor.

Shauna Hanus is a gourmet cook who specializes in creating gourmet recipes. She has extensive experience cooking with easy to find grocery items to create delightful gourmet meals. She is also the publisher of a no cost bi-monthly gourmet newsletter. Her newsletter is always fun and informational packed with tips and trivia you can use everyday. Sign up for her newsletter and learn more about Gourmayeats Weekly Recipe Club at http://www.gourmayeats.com/recipe.html

Are you tired of the hustle and bustle of driving, sitting erect in a plane etc., go for a voyage through water- a cruise which provides you the best comfort and sight seeing. Sea journey has its own charm and charisma. The world seems a live paradise when you get the chance to gaze the Sky kissing on the forehead of Earth. Such is the unprecedented experience of the scenic splendor exclusively through a cruise. Planes and jets can make you reach your destination instantly but if you are in no hurry and in a mood to relax then a cruise is the most appropriate and a perfect idea.

There are a variety of cruises. Some vessels like Christmas market cruises are small while others ocean going ones are comparatively quite large. Then there are those that have an aura of remarkable serenity contrary to the ones that are extremely vibrant and brimming up with life. Cruises also vary according to the age groups of people. Like the serene ones are usually meant for the grown ups, while families with kids prefer entertaining cruises to keep their children busy throughout.

To take up a journey via cruise, all you have to do is to decide which place to go. Fir instance if you have cruised Bahamas then you can go for Caribbean or Asian cruise and the like. Travel agencies will let you know about the fares and special packages that are mostly available round the year especially during off-season. Cruises like planes and trains are studded with people during festive season. So if you want to travel in peace, to make a journey while festive season at your destination is not a correct idea.

Nowadays people especially the honeymoon couples opt to cruise some of the places. This is because of the heavenly experience of traveling in the midst of huge oceans and also because of a surge in the amenities available at the cruise. From ravishing rooms, delectable cuisine to small golf clubs, video games and small casinos for gambling…all add to the enthusiasm to travel through cruise. Moreover the incredible hospitality and watchfulness of the staff on the deck adds a feather to the aura of the cruise.

One more benefit of cruise is that you get to know many a people. Since you all remain in the same vessel for a while, the passengers at the end of the day start enjoying each other’s company and make good friends with each other. it might at times be a little harrowing to take up to a new place where you hardly know anyone.

Generally it is believed that cruises are unhygienic i.e. they are infected with harmful microorganisms. The outbreak of diseases like gastrointestinal add fuel to the fire. However, the organizations like CDC i.e. Centers for Disease Control and Prevention and VSP- Vessel Sanitation reveal that such outbreaks are not directly related to the hygiene and cleanliness of the vessel. It is more often communicated from one passenger to the other. This is because in a cruise many people stay together, they touch same things one after the other like doorknobs etc. so the infection transfers frequently to one another.

It is better if you gat your medical checkup done before going to a cruise. If you are physically weak and your antibodies do not have much potential to fight microbes, avoid traveling in a cruise. Also if you are scared of water and feel sick in it, cruise isn’t a recommendable option. But if none of these problems exist with you and you are a healthy person then keep several things in mind. For instance wash your hands from time to time especially before eating, keep all the safety medicines with you like headache pills and so forth. Last but not the least go with a travel insurance to avoid all hazards.

Mansi aggarwal writes about cruise holiday topics. Learn more at http://www.budgetholidaycruises.com.

Refinancing refers to applying to a loan to replace an existing loan secured by the same assets. This usually happens for a home mortgage. A second home mortgage refers to a loan obtained to purchase a second house, for example, a summerhouse someone may wish to buy.

Refinancing a second mortgage is complicated but sometimes very useful.

Such an activity is used mainly to reduce interest costs on a loan, to pay off debts and reduce risk. Basically, people find a better loan possibility than the original one they agreed to. They take this second loan and repay the first one. By doing this, they will save money if the newly acquired interest rate is lower than the previous one. Of course, this should be done under the guidance of a financial professional. Such a move can be a very good decision that brings profit, but it will only mean more debts to pay if it is not fully investigated and planned out. Some loans have several penalty clauses, sometimes regarding items like early payments. Someone can make a good decision by lowering interest but the penalty added to the new interest could end up making you pay more.

Having a second mortgage involves having two loans at the same time. Refinancing one to get a lower interest rate or merging the two in one are possibilities, but several factors should be looked up. As stated before, a financial advisor should be consulted before making any final decisions. Every aspect of the second mortgage needs to be taken into consideration.

Second Mortgages provides detailed information about second mortgages, second home mortgages, second mortgage brokers and more. Second Mortgages is affiliated with Mortgage Loans Dallas.

Fiber is the indigestible part of all plant foods, including
fruits, vegetables, grains, and beans. It is not found in meat
or any other animal foods. Most Fiber-rich foods contain both
soluble and insoluble Fiber. Soluble fiber dissolves in water in
your intestinal tract, forming a glue-like gel. Dietary Fiber is
the term for several materials that make up the parts of plants
your body can’t digest. Fiber is classified as soluble or
insoluble.When eaten regularly as part of a diet low in
saturated fat and cholesterol, soluble Fiber has been shown to
help lower blood cholesterol. Oats have the highest proportion
of soluble Fiber of any grain. Foods high in soluble fiber
include oat bran, oatmeal, beans, peas, rice bran, barley,
citrus fruits, strawberries and apple pulp. Insoluble Fiber
doesn’t seem to help lower blood cholesterol. However, it’s an
important aid in normal bowel function. Foods high in insoluble
Fiber include whole-wheat breads, wheat cereals, wheat bran,
rye, rice, barley, most other grains, cabbage, beets, carrots,
Brussels sprouts, turnips, cauliflower and apple skin. Many
commercial oat bran and wheat bran products (muffins, chips,
waffles) contain very little bran. They also may be high in
sodium, total fat and saturated fat. Read labels carefully.

Nutrition Facts

As long as a balanced selection of foods from each of the basic
food groups is chosen, the High Fiber Diet is nutritionally
adequate. Some studies indicate that excessive intake of certain
dietary Fiber sources may bind and interfere with the absorption
of the following minerals: calcium, copper, iron, magnesium,
selenium, and zinc. However, there appears to be no problem for
those adults who follow a balanced, regular diet. Occasionally,
a physician may prescribe supplements.

The Use of Fiber in the Irritable Bowel

Irritable bowel syndrome (IBS) is one of the most common
disorders of the lower digestive tract. There is no disease
present with IBS, but it creates bothersome symptoms such as
altered bowel habits constipation, diarrhea, or both
alternately. There may also be bloating, abdominal pain,
cramping, and spasm. An attack of IBS can be triggered by
emotional tension and anxiety, poor dietary habits, and certain
medications. Increased amounts of Fiber in the diet can help
relieve the symptoms of irritable bowel syndrome by producing
soft, bulky stools. This helps to normalize the time it takes
for the stool to pass through the colon. Liquids help to soften
the stool. Irritable bowel syndrome, if left untreated, may lead
to diverticulosis of the colon.

Health Effects of Eating Fiber Long heralded as part of a
healthy diet, Fiber appears to reduce the risk of developing
various conditions, including

Heart Disease

Diabetes

Diverticular Disease

Constipation.

Gastrointestinal problems.

Irritable bowel syndrome.

Parkinson’s disease.

Indigestion.

High blood pressure.

High cholesterol.

More Detail About Fiber

When it comes to the topic of sports nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.

Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won’t go away. The problem is, exactly who, or which group, is perpetuating the “myth” cant be easily identified.

You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don’t need additional protein! Who is right?

The conservative medical/nutritional community is an odd group. They make up the rules as they go along and maintain what I refer to as the “nutritional double standard.” If for example you speak about taking in additional vitamin C to possibly prevent cancer, heart disease, colds, and other afflictions, they will come back with “there is still not enough data to support the use of vitamin C as a preventative measure for these diseases,” when in fact there are literary hundreds of studies showing the many benefits of this vitamin for the prevention and treatment of said diseases.

And of course, if you tell them you are on a high protein diet because you are an athlete they will tell you, “oh you don’t want to do that, you don’t need it and it will lead to kidney disease” without a single decent study to back up their claim! You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic “all you need are the RDAs” spouting nutritionist that he or she is following a high protein diet.

Myth #1 “Athletes don’t need extra protein”

I figured we should start this myth destroying article off with the most annoying myth first. Lord, when will this one go away? Now the average reader person is probably thinking “who in the world still believes that ridiculous statement?” The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true. Don’t forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the “don’t confuse us with the facts” media following close behind.

For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head…..err, I mean the average couch potato.

However, In the past few decades researchers using better study designs and methods with real live athletes have come to a different conclusion altogether, a conclusion hard training bodybuilders have known for years. The fact that active people do indeed require far more protein than the RDA to keep from losing hard earned muscle tissue when dieting or increasing muscle tissue during the off season.

In a recent review paper on the subject one of the top researchers in the field (Dr. Peter Lemon) states “…These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers.”

Another group of researchers in the field of protein metabolism have come to similar conclusions repeatedly. They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight. They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise.

They concluded “In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males.” All I can say to that is, no sh%# Sherlock?!

Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, but rather to bring to the readers attention some of the figures presented by this current research.

How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed? With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. No sweat. So how does this advice fair with the above current research findings? Well let’s see. Being scientists like to work in kilograms (don’t ask me why) we have to do some converting. A kilogram weighs 2.2lbs. So, 200 divided by 2.2 gives us 90.9. Multiply that times 1.8 (the high end of Dr. Lemon’s research) and you get 163.6 grams of protein per day. What about the nutritionists, doctors, and others who call(ed) us “protein pushers” all the while recommending the RDA as being adequate for athletes?

Lets see. The current RDA is 0.8 grams of protein per kilogram of bodyweight: 200 divided by 2.2 x 0.8 = 73 grams of protein per day for a 200lb person. So who was closer, the bodybuilders or the arm chair scientists? Well lets see! 200g (what bodybuilders have recommended for a 200lb athlete) - 163g ( the high end of the current research recommendations for a 200lb person) = 37 grams (the difference between what bodybuilders think they should eat and the current research).

How do the RDA pushers fair? Hey, if they get to call us “protein pushers” than we get to call them “RDA pushers!” Anyway, 163g - 73g = (drum role) 90 grams! So it would appear that the bodybuilding community has been a great deal more accurate about the protein needs of strength athletes than the average nutritionist and I don’t think this comes as any surprise to any of us.

So should the average bodybuilder reduce his protein intake a bit from this data? No, and I will explain why. As with vitamins and other nutrients, you identify what looks to be the precise amount of the compound needed for the effect you want (in this case positive nitrogen balance, increased protein synthesis, etc) and add a margin of safety to account for the biochemical individuality of different people, the fact that there are low grade protein sources the person might be eating, and other variables.

So the current recommendation by the majority of bodybuilders, writers, coaches, and others of one gram per pound of bodyweight does a good job of taking into account the current research and adding a margin of safety. One things for sure, a little too much protein is far less detrimental to the athletes goal(s) of increasing muscle mass than too little protein, and this makes the RDA pushers advice just that much more…. moronic, for lack of a better word.

There are a few other points I think are important to look at when we recommend additional protein in the diet of athletes, especially strength training athletes. In the off season, the strength training athletes needs not only adequate protein but adequate calories. Assuming our friend (the 200lb bodybuilder) wants to eat approximately 3500 calories a day, how is he supposed to split his calories up?

Again, this is where the bodybuilding community and the conservative nutritional/medical community are going to have a parting of the ways… again. The conservative types would say “that’s an easy one, just tell the bodybuilder he should make up the majority of his calories from carbohydrates.”

Now lets assume the bodybuilder does not want to eat so many carbs. Now the high carb issue is an entirely different fight and article, so I am just not going to go into great depth on the topic here. Suffice it to say, anyone who regularly reads articles, books, etc, from people such as Dan Duchaine, Dr. Mauro Dipasquale, Barry Sears PhD, Udo Erasmus PhD, yours truly, and others know why the high carb diet bites the big one for losing fat and gaining muscle (In fact, there is recent research that suggests that carbohydrate restriction, not calorie restriction per se, is what’s responsible for mobilizing fat stores).

So for arguments sake and lack of space, let’s just assume our 200lb bodybuilder friend does not want to eat a high carb diet for his own reasons, whatever they may be.

What else can he eat? He is only left with fat and protein. If he splits up his diet into say 30% protein, 30 % fat, and 40% carbs, he will be eating 1050 calories as protein (3500×30% = 1050) and 262.5g of protein a day (1050 divided by 4 = 262.5). So what we have is an amount (262.5g) that meets the current research, has an added margin of safety, and an added component for energy/calorie needs of people who don’t want to follow a high carb diet, hich is a large percentage of the bodybuilding/strength training community. here are other reasons for a high protein intake such as hormonal effects (i.e. effects on IGF-1, GH, thyroid ), thermic effects, etc., but I think I have made the appropriate point.

So is there a time when the bodybuilder might want to go even higher in his percent of calories >from protein than 30%? Sure, when he is dieting.

It is well established that carbs are “protein sparing” and so more protein is required as percent of calories when one reduces calories. Also, dieting is a time that preserving lean mass (muscle) is at a premium. Finally, as calories decrease the quality and quantity of protein in the diet is the most important variable for maintaining muscle tissue (as it applies to nutritional factors), and of course protein is the least likely nutrient to be converted to bodyfat.

In my view, the above information bodes well for the high protein diet. If you tell the average RDA pusher you are eating 40% protein while on a diet, they will tell you that 40% is far too much protein. But is it? Say our 200lb friend has reduced his calories to 2000 in attempt to reduce his bodyfat for a competition, summer time at the beach, or what ever. Lets do the math. 40% x 2000 = 800 calories from protein or 200g (800 divided by 4). So as you can see, he is actually eating less protein per day than in the off season but is still in the range of the current research with the margin of safety/current bodybuilding recommendations intact.

Bottom line? High protein diets are far better for reducing bodyfat, increasing muscle mass, and helping the hard training bodybuilder achieve his (or her!) goals, and it is obvious that endurance athletes will also benefit from diets higher in protein than the worthless and outdated RDAs.

Myth #2 “High protein diets are bad for you”

So the average person reads the above information on the protein needs and benefits of a high protein diet but remembers in the back of their mind another myth about high protein intakes. “I thought high protein diets are bad for the kidneys and will give you osteoporosis! ” they exclaim with conviction and indignation. So what are the medical facts behind these claims and why do so many people, including some medical professionals and nutritionists, still believe it?

For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets. People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also.

Now for the medical and scientific facts. There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that I mentioned above, or other research I have read, has shown any kidney abnormalities at all. Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.

Now don’t forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet. If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don’t nor will we.

From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the above research recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the damn blood tests! Bottom line? 1-1.5 grams or protein per pound of bodyweight will have absolutely no ill effects on the kidney function of a healthy athlete, period. Now of course too much of anything can be harmful and I suppose it’s possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes.

So what about the osteoporosis claim? That’s a bit more complicated but the conclusion is the same. The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.

The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to “buffer” the blood and bring the blood acidity down, thus depleting one’s bones of minerals. Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.

Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don’t have ex athletes who are now older with higher rates of osteoporosis.

In fact, one recent study showed women receiving extra protein from a protein supplement had increased bone density over a group not getting the extra protein! The researchers theorized this was due to an increase in IGF-1 levels which are known to be involved in bone growth.

Would I recommend a super high protein diet to some sedentary post menopausal woman? Probably not, but we are not talking about her, we are talking about athletes. Bottom line? A high protein diet does not lead to osteoporosis in healthy athletes with very few risk factors for this affliction, especially in the ranges of protein intake that have been discussed throughout this article.

Myth #3 “All proteins are created equal”

How many times have you heard or read this ridiculous statement? Yes, in a sedentary couch potato who does not care that his butt is the same shape as the cushion he is sitting on, protein quality is of little concern. However, research has shown repeatedly that different proteins have various functional properties that athletes can take advantage of.

For example, whey protein concentrate (WPC) has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response. WPC is also exceptionally high in the branch chain amino acids which are the amino acids that are oxidized during exercise and have been found to have many benefits to athletes. We also know soy has many uses for athletes, and this is covered in full on the Brinkzone site in another article.

Anyway, I could go on all day about the various functional properties of different proteins but there is no need. The fact is that science is rapidly discovering that proteins with different amino acid ratios (and various constituents found within the various protein foods) have very different effects on the human body and it is these functional properties that bodybuilders and other athletes can use to their advantage.

Bottom line? Let the people who believe that all proteins are created equal continue to eat their low grade proteins and get nowhere while you laugh all the way to a muscular, healthy, low fat body!

Conclusion

Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it! I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes. Of course now I still have to address even tougher myths such as “all fats make you fat and are bad for you,” “supplements are a waste of time,” and my personal favorite, “a calorie is a calorie.”

The next time someone gives you a hard time about your high protein intake, copy the latest study on the topic and give it to em. If that does not work, role up the largest bodybuilding magazine you can find and hit hem over the head with it!

Copyright 2005 Internet Publications

See more excellent bodybuilding, fat loss, and sports nutrition articles from Will Brink here:
http://www.brinkzone.com/onlinearticles.html
And see Will’s other websites here:
http://www.dietsupplementsreview.com
http://www.musclebuildingguide.com