New Breakfast ideas for Bodybuilders

It’s often said that breakfast is the most important meal of the day, as it provides you the energy that you will need to get the day (and your workouts) started. We know how easy it is to get into a routine where you find yourself eating the same breakfast every day (eggs and oatmeal perhaps?)

So, to help you get out of a breakfast rut, we’ve put together a list of ideas how to change up your breakfast routine with some new food ideas that will help get your day started right:

  1. Add New Meats
    If your breakfast routine is beginning to get bland, try introducing some new meats to your morning meal. You can mix some tuna or shredded chicken into egg whites to make an omelet that’s packed with extra protein.
  2. Dinner For Breakfast
    You don’t need to limit yourself to breakfast foods in the morning — after all who wouldn’t want steak for breakfast? Put together a meal that you would normally eat for dinner, and eat it in the morning instead. If you don’t feel like cooking steak and veggies first thing in the morning, try cooking it the previous night and reheating it in the morning.
  3. Rotate
    Instead of reaching for the antioxidant packed blueberries every day, try switching up your fruit selection. Fruits have a huge variety of flavor profiles to keep your breakfast interesting. Try different combinations mixed into a morning smoothie or shake for a great on-the-go meal.
  4. Bring The Heat
    One of the best ways to perk up a bland meal is to add some spice. There are so many hot sauces on the market, and it mainly comes down to personal preference and amount of heat that you can handle. Some of our favorites include: Sriracha, Chili Garlic Sauce, Green Tabasco, and Louisiana Hot Sauce.

Genetics Effects On Fitness

Many people struggle to pack on the pounds of muscles, while others try unsuccessfully to burn the fat that covers their muscles. Both of these things are the result of genetics, as your body type dictates just how successfully you will be able to build muscle, burn fat, and get the ripped, cut look that all body builders want to achieve.

Genetics do have an effect on many different areas of your body and can also influence how easily the body will handle the efforts of weight lifting and exercise.

GENETICS AND WEIGHT LIFTING

Some men and women are naturally predisposed to lifting heavier objects more easily, while others have an ability to do stamina-building exercises that involve lifting lighter objects repeatedly. Everyone’s body typically has the predisposition to either strength or stamina. Genetics can influences how easy it will be for you to build large muscles or burn fat. Bodybuilders should work to their strengths, as that will ensure that they can get the best results for their efforts.

DIGESTION

Another important area where genetics play a huge role is in the area of food intake and nourishment. All bodies process nutrients differently, with some people’s digestive system handling nutrients that others’ simply cannot. Some athletes will eat junk food, and yet they’ll still perform better than athletes that eat only healthy foods. This does not mean that health and clean eating are not important, but those predispositioned by genetics have a higher tolerance for certain foods.

METABOLISM

Metabolism is another area where genetics play a large role in body building. Those with naturally faster metabolisms are easily able to burn a lot of energy, but they may struggle to pack on large quantities of muscle simply because their body uses up all the food they eat for fuel. Those with slower metabolisms can usually pack on the muscles, but they have a hard time burning the fat.

ATHLETICS

Fast twitch muscles are the ones that react with speed, and they’re the ones that allow sprinters to be so much faster than distance runners. Many people that have muscles made up of fast twitch fibers are body builders and power lifters, while those with slower twitch fibers tend to be marathon runners and do sports that require endurance rather than power. Fast twitch fibers can grow easily, but slow twitch fibers are not as capable of expansion.

If you are genetically predisposed to certain illnesses or medical conditions, you have more challenges in becoming a professional body builder. Heart disorders and muscular dystrophy can seriously affect your performance when weightlifting, and you may find yourself struggling more than those without these genetic limitations.

Although genetics can influence how easily you pack on muscle and burn fat, Geared Up Nutrition is a great way to bridge that gap and even the playing field! We make sure that you can pack on the muscle or burn fat regardless of what your genetics are!

10 Quick Tips to Save 100 Calories

One of the best methods of weight loss is cutting calories. Although it sounds difficult to start cutting more calories out of your diet, it’s probably easier than you think. In fact, simply swaps and changes can easily save you 100 calories at a time. Use several tips for saving calories and you’ll easily start saving several hundred calories a week, which adds up over time. To lose weight and improve fitness, here are 10 great ways that you can easily save 100 calories.

  1. Start Eating on a Smaller Plate
    It’s easy to eat too much when you’re eating on a large plate. Swap that big dinner plate out for a smaller plate. You’ll fit smaller portions on it, saving at least 100 calories, if not more. If you don’t have smaller plates, accomplish the same thing by only taking ½ of what you normally would.
  2. Skip the Chips
    A single serving of chips can rack up over 200 calories for only a few chips. Instead of eating the chips, go with air popped popcorn if you’re focused on weight loss. You can have three cups for about 90 calories, saving more than 100.
  3. Say No to Mayo
    A single tablespoon of mayo costs you about 100 calories. Instead of using mayo on your sandwich, use a swipe of low fat sour cream for great taste and only a few calories. Mustard is a great replacement as well and has only about 10 calories for the same amount, helping you save most of that 100 calories found in a tablespoon of mayo.
  4. Eat Open Face Sandwiches
    You don’t always need to have two slices of bread for your sandwich. You can enjoy a sandwich with only one slice of bread by making it an open faced sandwich. You’ll save about a hundred calories, depending on the type of bread you’re using.
  5. Get Bold Chicken Flavor Without the Skin
    Taking the skin off your chicken can save big calories and a lot of saturated fat. Many people think the skin gives all the flavor. However, you can spice up your chicken with low calorie spices and marinades that don’t require the skin, taking another step towards your weight loss goals.
  6. Avoid Salad Dressings
    Many salad dressings can have about 100 calories or even more for a single serving. Avoid these dressings to save at least 100 calories. Instead, squeeze lemon over your salad, add salt and pepper or use some red wine vinegar or balsamic vinegar for more flavor. You can also find low fat low calorie dressings that save you nearly as many calories.
  7. Double the Veggies
    Instead of high calorie, sodium and fat lunch meat, double the veggies on your sandwich. For each slice of meat, you’ll save about 90 calories. Considering you probably use several slices on a sandwich, doubling up on veggies and cutting out the meat can save you big time here and help you as you work to improve your fitness levels.
  8. Go Skim
    If you love eating cereal for breakfast, make it a better choice by going with skim milk. Skim milk can save up to 65 calories per serving, which adds up if you add milk to your cereal, coffee or if you like to have a nice glass with breakfast.
  9. Choose Light Beer
    Planning to have a couple beers? If so, go light. When compared to having two regular beers, two light beers can save you 100 calories while still letting you enjoy a good time.
  10. Eat the Orange
    A 12 oz glass of orange juice has more calories than you think. Simply eat an orange instead of drinking the juice and you’ll save yourself more than 100 calories, helping you meet your weight loss goals.

    Dropping pounds and gaining fat is done one calorie at a time. Use the tips above so that unwanted calories don’t sneak into your diet.

How to Stick to Your Goals through the Holidays

The holiday party season is in full swing, which means sticking to your fitness goals is a near daily war. We’ve pulled together a few holiday fat-fighting tips so you’ll enjoy the holiday memories and not the destruction of the calories on your body. Here are a few secret weapons to have in your back pocket before you hit the holiday parties.

  1. Don’t hit the holiday party circuit on an empty stomach.
    The hungrier you feel, the less likely you are to resist rich holiday treats and high-calorie drinks. If you know you’ll be hitting the large family dinner, make sure to have a great breakfast and lunch. Don’t go into temptation on an empty stomach. Your physique will be the last thing on your mind if your stomach is howling. By eating well the rest of the day, you’ll be able to have a light dinner with small portions of your favorite foods without over indulging as excessively.
  2. Stick to one plate and skip the finger foods.
    It’s easy to eat more than we think by nibbling here and there, or having multiple servings. Steer clear of the kitchen while food is being prepared so you won’t be tempted to indulge in appetizers and snack-able foods. In addition, make one plate of food so that you know how much you are consuming. It’s hard to judge how much you’ve had after a 2nd a 3rd trip, even if the portions are small. Ask for a smaller plate so you won’t be tempted to overfill it.
  3. Slow down when you eat.
    Research shows that it takes about 15 to 20 minutes for your brain to catch up to your stomach, so you can miss that pleasantly full mark if you speed through your meal. By the time your brain registers that you are full, you might already be dangerously close to feeling more stuffed than satisfied. To avoid overeating, chew your food slowly and put your fork down between bites. If you are talking, pause your eating. By slowing down and eating more mindfully, you’ll lesson the risk of overeating without realizing it. Plus, you’ll enjoy your table talk more if you are actually tuned into discussions instead of a food coma.
  4. Watch what you drink – don’t sabotage all your hard work!
    When everyone around you is reaching for their second or third beer, choosing a glass of water instead can be excruciatingly difficult. But it’s important to remember that alcohol is filled with empty calories that have zero nutritional value. You can destroy all your great choices in record time by drinking your calories. If you are on the brink of giving in, pour yourself a glass of antioxidant-rich wine or a blended cocktail with a diet mixer. Flavored carbonated water is a great alternative to high calorie soda’s as well.
  5. Most importantly – revisit your fitness goals!
    Write down all the reasons you set your fitness goals. How do you want to feel? Why do want your goals? Why MUST you achieve them? Make sure you are excited and re-energized about your goals before you go into an particularly tempting and challenging situation. Passing up the sweet treats won’t feel like such a sacrifice when you are reminded on what you are working hard for. Don’t let what you want in the moment steal what you’re working for in the long run.

    If you do eat or drink a little more than you plan spring back into action as soon as the holidays are over.  Tweak your diet, and focus on intense full-body workouts with a short work-to-rest ratio. Your goals will be here long after the holidays, don’t let poor mistakes stick with you long after the presents are unwrapped.

A Breakdown of the Top Players in Bodybuilding Supplements

Bodybuilding supplements that line store shelves all promise incredible results in a short period of time, but only a select few brands measure up to the hype. The secret to every effective bodybuilding supplement lies behind its label. After all, the right combination of ingredients can pack a pretty potent punch. With so many different products available in today’s market, narrowing down your choices can be tough. Learning how to read labels and recognize effective ingredients is critical to choosing bodybuilding supplements that work. The six power players below can help you get closer to your goals without spending a fortune or sacrificing your health.

 

  1. Creatine
    Creatine, a naturally occurring nitrogenous acid, delivers energy to all cells within the body. It can help you maximize your muscle gain, increase your strength and improve your endurance levels. Recent clinical studies show that taking 5 to 20 grams of creatine daily can promote muscle growth and significantly increase the body’s physiological response to weight training.
  2. Citrulline Mallate
    Found in performance-enhancing bodybuilding supplements, citrulline mallate can reduce fatigue and improve aerobic performance. According to a study published in the British Journal of Sports Medicine, citrulline mallate plays a significant role in increasing energy levels and physical endurance.
  3. Glutamine
    Glutamine is one of the best known ingredients in classic bodybuilding supplements. An organic amino acid that occurs naturally within the human body, it plays an essential role in balancing the body’s functions and speeding up recovery time by improving the immune system and increasing muscle strength. Because of the stress of high-intensity exercise, bodybuilders sometimes need more glutamine than their body is able to make naturally.
  4. Beta-Ecdysterone
    Naturally found in plants, Beta-Ecdysterone protects them from insects. In humans, Beta-Ecdysterone plays a different role. Russian and Chinese research studies show that Beta-Ecdysterone supports lean muscle growth by promoting protein synthesis when the daily dose exceeds 500mg.
  5. BCAAs
    Branched-chain amino acids (BCAAs) is a group of essential amino acids that includes valine, isoleucine and leucine. According to research published in the Journal of Nutrition, BCAAs can be effectively used as bodybuilding supplements because they support muscle-protein synthesis while reducing muscle damage.
  6. Beta-Alanine
    Clinical research shows that beta-alanine can be a critical factor in controlling extreme fatigue during strenuous exercise while promoting rapid muscle growth. According to an Adams State College study published in the July 2011 edition of the Journal of Strength and Conditioning Research, participants who took beta-alanine lost more weight than participants who took a placebo and gained almost twice as much lean muscle.