Smoothies

Smoothies are not only deliciously tasty but they’re also the perfect way to get loads of goodness into you. They’re good at any time of the day, but I love them for breakfast and adding oats and nuts to them is great because it helps slow down the absorption of the sugar from the fruit into your bloodstream, which gives you more energy for longer.

makes 2 glasses

Ingredients

• • 1 ripe banana
• • 1 glass of frozen fruit of your choice: mango, blackcurrants or strawberries
• • 2 heaped tablespoons natural yoghurt or low-fat Greek yoghurt
• • 1 small handful of mixed unsalted nuts
• • 1 small handful of oats
• • 1 glass of soy milk, skimmed milk or apple juice
• • optional: honey, to taste

To make your smoothie

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• Peel and slice your banana

To make your smoothie

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• 
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• Put it into a liquidizer with your frozen fruit and the yoghurt

To make your smoothie

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• Whiz it up and add the nuts and oats
• Add the soy milk, skimmed milk or apple juice and whiz again, until nice and smooth
• If it’s a bit too thick for you, just add a splash more milk or juice and whiz around again

To make your smoothie

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• 
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• Give it a good stir, then have a taste
• Rarely with a frozen fruit smoothie should you need to sweeten it, but if you think it needs a bit of extra sweetness you can add a little honey to taste – you won’t need much

Bacon Sarnie

You can’t beat a good bacon sarnie. This is my favourite way to make one and if you stick to this method you won’t go wrong. As there are so few components to this, the secret really lies in getting the best bacon you can afford – the better the bacon the better your sarnie is going to taste.

serves 2

Ingredients

• • 8 rashers of streaky bacon* (smoked or unsmoked), the best quality you can afford
• • 4 slices of freshly-cut bread
• • butter, at room temperature
• • optional: tomato ketchup or HP sauce

To cook your bacon

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• Get yourself a frying pan big enough to hold all of the rashers in one layer and lay the bacon in it
• Place the pan on a medium heat
• As the pan heats up, some of the fat will melt out of the bacon and it will start to sizzle

To cook your bacon

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• Fry the bacon, turning every couple of minutes with tongs, until it’s cooked through and as crispy as you like it – this will take around 5 minutes
• Turn the heat off and use tongs to transfer the bacon to a plate lined with kitchen paper

To make your sarnies

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• Lay your slices of bread on a chopping board and spread lightly with butter
• Divide the bacon between two of the pieces of buttered bread
• Add ketchup, HP sauce, or both (if using), then top with the remaining slices of bread, butter-side down

To make your sarnies

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• Press down on the sarnies with your hands to stick them together
• Cut in half and serve on a plate

The 20 DUMBEST Things Ever Said By "Bodybuilders"

By IFBB Pro Ben Pakulski of Hypertrophy MAX
 
1) If you want to get ripped, it's chicken, egg whites, rice, and rice cakes ONLY. 

PLEASE DO NOT do this! Your body needs micro nutrients and vitamins.
I know of so many aspiring bodybuilders and people that just want to better
their physique that hire people who tell them to follow this diet. FIRE THEM!

2) Fats make you fat.

Fats are essential for countless essential body processes.  All fats are good
(trans fats excluded) in some proper ratio. Rotate your fat sources and watch
your libido and test levels skyrocket. I'm just saying.
 
3) You've gotta lift heavy to grow

Cmon people! If you've ever read anything I've written you know this is not
true. You've got to lift properly, and maximize tension to grow! Don't worry,
its easier than it sounds once you get it. In fact, MAX-TENSION is the name
of Phase 1 and we're shipping it to your front door -- on your terms -- until
this Friday. 

4) A calorie is a calorie (all calories are created equal)

Sounds like meathead math to me! Even when trying to get as big as possible,
the WORST thing you can do is eat indiscriminately. This will set you up for
insulin resistance and LESS muscle growth. I can't believe all the kids
brainwashed into thinking pop tarts are okay!
 
5) I'm trying to work my "tie ins"

I still laugh when I read this. Just WTH is a "tie in" There is NO SUCH THING
people. A muscle is a muscle, and its structure is what it is. Where two
muscles tie together is simply where two muscles tie together. You CANT
train that. You can certainly train a muscles ENTIRE length, but not the
space between two muscles.

6) I'm training to stretch my fascia.

Ummm, FASCIA DOES NOT STRETCH! 100% proven fact that fascia has
the tensile strength of STEEL. It may expand, much like muscle does when
it gets warm, and become more pliable, but as soon as it cools its right back
to where it started. Fascia grows in much the same way muscle does. You
may break fascial adhesions which gives the illusion of expansion or greater
range (this is a great thing!) but unfortunately its not stretching to allow for
muscle growth peeps.  Volumize your muscle via training and fascia will see
a need to adapt and expand or grow.

7) Narrow grip T-Bar rows work my inner back

A-mazing! NO-IT-DOES-NOT! Narrow grip on back simply impedes ranges and
forces you to use greater internal rotation of the shoulder joint (rotator muscles)

==> Test-drive Hypertrophy M.A.X. Phase 1 on YOUR terms 

8) I don't want to "overtrain"

Listen, an hour or two 5 days a week IS NOT overtraining...EVER...PERIOD. Unless
you don't eat, and don't sleep...in which case overtraining is the least of your worries.

9) Low intensity cardio is best for fat burning

Hopefully, by now, most of you know that this is a big load of BS and that low intensity
cardio does in fact burn a greater percentage of overall fat WHILE doing the exercise
but does NOTHING for your BMR aka calorie burning for the rest of the day.

10) Fasted cardio burns more fat

It has been shown that cardio (or any exercise or that matter) done after consuming
calories has a greater thermogenic effect (more calories burned).  Note by Mike: 
fasted cardio may burn a higher % of fat, but not necessarily "more" fat.  Some studies
show potential benefit to GH release and insulin sensitivity with fasted exercise.

11) Preacher curls work my lower bicep

Oh boy! Weve ALL done this at some point. Myself included. But thankfully I know better
now. As much as it would nice to work my lower bicep or lengthen my bicep, preacher
curls do not do this, and either do any exercises. They may overload the lower portion
of the strength curve, thereby making you stronger in that part of the range giving you
the misconception that you're lengthening your bicep. In reality, you're just getting
overall thickness to your bicep.

12) Close grip bench works my inner chest

Or ANY exercise for that matter...you CAN NOT work your "inner chest". I actually had
a fight with another pro about this. To improve development of your inner chest it is
simply necessary to fully shorten your pec muscles. Much like a bicep curl "for peak"
forces your muscle to be fully shortened and thereby grow upward, same idea for inner
chest.

13) I must touch the floor on stiff leg deadlift for a full range and maximum stretch in my hammies.

Cool you can touch your toes. That doesn't mean that youre getting a greater range in
your hamstrings. It often means that youre achieving a greater range via putting your
spine in a compromised position. Go only as far as your hamstrings flexibility will allow.
 
14) When you stop working out, does all that muscle turn to fat?

Clearly every bodybuilder that stops training will turn to a massive fat slob. All that
muscle has to go somewhere right? Well, no. Fat and muscle are two completely
different entities. Its like turning chicken breasts into donuts. Although it might be
cool, I don't see it being likely anytime soon unless you can track down Doc Brown
and his flying Delorean.

==> Test-drive Hypertrophy M.A.X. Phase 1 on YOUR terms 

15) Saturated fat is bad

Actually, saturated fat has never been shown to have any correlation with all the
negative things the media might have you believe. Heart disease etc. When it does
become bad is when its combined with sugars! Saturated fat on its own actually have
many great positive benefits in the body. Hormone production etc.
 
16) Taking glutamine and Whey protein together is bad. They compete.

In fact they can help with increased protein synthesis when combined.In fact
glutamine improves immune function and immune function is an indicator of
strength.  Weak immune system = weak muscles.

17) I'm going to diet and lose bodyfat before I start weight training

Ok, maybe not said by a lot of bodybuilders, but I still here this idiocy all the time.
Listen people, Weight training is THE best way to lose body fat and change composition.
Vinny and I can take ANY physique to 10% body fat with weights and diet alone!

18) Can I get a lift off?

If somebody says this before they start, walk away! If you cant lift it on your own,
you have no business lifting that weight. The only exception is some crappy old shoulder
and incline presses that make you reach 4 feet behind your head to grab the bar.
In such cases I remove #18 ;)

19) Creatine causes cramping and muscle tears.

Nothing even close to that has ever been shown, but the media loves to tell stories
that sensationalize everything that they put out.

20) I just can't build my triceps (insert YOUR lagging bodypart here).

YES you can. You just need to learn HOW to do things properly. They might never
be the best in the world, but you can bring up any lagging bodypart to match the
rest of your body with knowledge of proper execution.

=== End===

Until Friday at midnight, Ben Pakulski & Vince Del Monte have opened the doors
for their 12-month periodized muscle-building program, the first & only programs
that delivers 1 unique hypertrophy model and 24-page print newsletter to your
front door every month!

If you were to hire Ben or Vince in person, you're looking at $4,800 for the year
but for the next year they have committed themselves to helping a serious group
of individuals experience colossal gains in size and strength.

I give this program my STRONGEST recommendation. It's OVERLY impressive
and there is no other muscle-building program like it. I dare you to go out and
find something like this...   Get in before the doors close:

==> Test-drive Hypertrophy M.A.X. Phase 1 on YOUR terms

It's time to get your BEST body ever, 

The 5 Tastiest Belly-Flattening Snacks

By Dr. Jonny Bowden, PhD, CNS - author:  Unleash Your Thin 

Let’s start with the bad news. You can do 1,000 sit ups every day and it won’t give you a six pack. What it will do is give you abs of steel; but whether anyone will actually see those rock-hard abs, well that’s a completely different question.

Whether anyone actually notices those new ab muscles of yours depends on one thing only—how much belly fat you've got in front of them. Sumo wrestlers have some of the hardest abs in the world but you'll never see those abs because they’re surrounded by fat.

Losing Ab Fat: A Simple 2-step Process...

Losing belly fat is a simple two-step process. 

Step number one: Figure out what you’re doing to put the belly fat on in the first place. 
Step number two: stop doing that.

One of the main hormones responsible for the accumulation of ab fat, for most people, is the hormone insulin, which rises in direct response to your blood sugar. Shoot your blood sugar up with a nice gazllion-calorie “low-fat” bran muffin and a mocca latte, and your insulin will shoot up faster than the Challenger with a tail wind.

And when insulin is high, fat storage is in overdrive. Not only that, but high levels of insulin prevent your fat-burning switch—a hormone called glucagon—from doing its job. On top of that, insulin locks the doors to the fat cells, making fat loss extremely difficult.

Solution: Eat in a way that doesn’t drive blood sugar (and insulin) skyward.

Five Belly-Flattening Snacks

The following five snacks are favorites of mine not just because they’re tasty, convenient, and easy to make, but because the combination of fiber, fat, and protein is unlikely to send your blood sugar on a trajectory that feels like the roller coaster at the New York, New York Hotel in Vegas .

#1 “With a Smear”

This is one of my favorite snacks, period. I take some hearts of celery and fill in the groove with some organic almond butter or peanut butter.

This snack travels well in tuperware, and makes a terrific pre-workout snack.

Why?

The celery has fiber and nutrients (including calcium and vitamin A) and a ridiculously low 6 calories per medium stalk. The nut butter has protein and fat. The overall calories are low and this really fills you up without slowing you down. Great for “slow-release” energy.

#2 “The Double A”

An apple with almonds.

The apple is the perfect food for a snack especially if coupled with some fat and or protein (i.e. string cheese). It’s sugar load is very moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it’s a nutritional powerhouse containing vitamins and minerals and antioxidants.

Try combining it with about a dozen almonds, which adds some fat and protein, further slows the entrance of the sugar into the bloodstream for sustained energy, and keeps hunger away.

#3 “Whey to Go”

Whey protein (grass-fed raw whey ) is my favorite kind of protein powder. Not only is it extremely high-quality, bioavailable protein, but it supports the immune system by providing the body with the building blocks for glutathione, arguably the body’s most important antioxidant.

And studies indicate that whey protein may boost fat loss efforts.

According to one French study, consuming whey before exercise supports fat burning and may help with gaining or maintaining lean body mass. I suggest a whey protein shake made with either water alone or with frozen berries. The berries add fiber, nutrients, some extra carbohydrates, and make for a more delicious drink.

#4 “Berry Cheesy”

Here’s a little tidbit of info for you that you might enjoy: In my book, The 150 Healthiest Foods on Earth I asked 16 of the best known experts in the country to contribute their personal “top ten” list of favorite healthy foods. Berries—especially blueberries—made the list of more experts than any other food.

Berries are loaded with phytonutrients, antioxidants and fiber, and are low in sugar. Mix a bowl of berries with a piece of organic string cheese for the perfect pre-workout snack. The string cheese has 8 grams of protein, some fat to keep hunger at bay, and only about 80 calories. Plus it’s an excellent source of calcium.

#5 “TG/ Too Good”

The initials of this snack stand for turkey and grapes. It’s a perfectly matched trifecta of protein, carbs and low-calories to take the edge off your hunger.

Four small slices of deli packaged turkey contain only 87 calories but give you more than 14 grams of protein, plus some of the cancer-fighting mineral selenium to boot. A cup of grapes adds some carbs to the mix together with all the health-giving phytochemicals grapes are known for.

Suggestion: Go for fresh turkey whenever possible as the packaged kind is high in sodium and nitrates, and go for red or purple grapes as they have a higher antioxidant content.

By keeping blood sugar even, and insulin levels in the ideal “zone”, you’ll be turning your body from a fat storage machine into fat-burning machine! 

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