You may have heard that the best thing to do if you're trying to put on muscle is simply to train hard and to eat everything in sight. You'll definitely gain weight if you do this, and some of it will probably even be muscle. But if you want to gain muscle fast without getting fat you have to be a bit more careful.
In this article you'll learn the 3 things that you need the eat to maximize your muscle gains, and how much of each you should be consuming.
1. Protein Almost everyone knows by now that protein is essential if you're trying to put on weight (and also if you're trying to lose weight as a matter of fact). You've also probably heard that some proteins are better than others, for example that lean meats are a better choice than vegetables as a protein source.
This is true, but what you probably don't know is that some of the most hyped up sources of protein in bodybuilding are probably among the lowest in quality. This includes whey, casein. and soy proteins.
These proteins definitely aren't worthless, but some research suggests that eating lean meats, fish, and whole eggs will result in less of the amino acids being wasted. Amino acids are the nutrients that proteins are made of, and they are basically the primary building blocks of the body.
To make sure that you're getting the most out of your training, most experts now say you should eat at least your body weight in protein. So if you're 160 pounds you should be getting at least 160g of protein every day.
2. Carbs In order to keep your muscles full of energy you should get at least 150 g of carbohydrates everyday. If you don't do this the glycogen in your muscles (converted blood sugar) will become depleted and your training and muscle gains will suffer as a result.
Fruits are a good source of carbs, but try to keep carbs from fruits and sucrose to under 100g per day. If you're like most weightlifters you'll be eating a lot more than 150 g of carbs every day, so that means the majority of your carbs will be coming from starches such as rice and potatoes.
3. Fats and EFA Caps You need to be eating at a caloric surplus in order to gain weight, and some of that energy should come from fats. Olive oil is an excellent source of fat and it's a good idea to add to that a few fish oil capsules, since research has shown that they have many health benefits for everyone, including bodybuilders.
How do you know if you're eating enough? You should be gaining 3-5 pounds per month, and the amount of calories to create that energy surplus should be about equal to your body weight multiplied by 15.
Remember that some of that weight will always be fat, so you'll have to do some dieting from time to time to strip off the excess while maintaining the muscle.
Sunday, September 6, 2009
Advice for Parents of Newborns whose Mother has Influenza-Like Illness Presumed Influenza A (H1N1)
Which Mother Does This Advice Include
Any mother who has just given birth and has symptoms of Influenza A (H1N1), which include fever with respiratory symptoms like cough and/or sore throat. There may also be headache and muscle aches. This is called “Influenza-Like Illness” (ILI).
Any mother who has just given birth and has symptoms of Influenza A (H1N1), which include fever with respiratory symptoms like cough and/or sore throat. There may also be headache and muscle aches. This is called “Influenza-Like Illness” (ILI).
What Should Such A Mother Do If They Have Flu-Like Symptoms & Have Just Given Birth?
They should inform their doctor immediately if they have “Influenza-Like Illness” when pregnant or at the time of delivery. The doctor will assess and he/she may give appropriate treatment such as Tamiflu.
They should inform their doctor immediately if they have “Influenza-Like Illness” when pregnant or at the time of delivery. The doctor will assess and he/she may give appropriate treatment such as Tamiflu.
What Should Such A Mother Do To Protect Their Newborn Baby?
- It is important to breastfeed your baby because breast milk will offer protection from respiratory infection to the baby.
- However, the risk for influenza A (H1N1) transmission through breast milk is unknown and is possibly small.
- Treatment with antiviral Tamiflu medication is NOT a contraindication to breastfeeding.
- If possible have someone to help you for the next 5-7 days. If you have someone to help you, then do not sleep or stay in the same room as the baby. Express your breast milk and have your helper to feed the baby. Before you express your breast milk, wear a mask and wash your hands thoroughly.
- If you have no one to help you or cannot express your breast milk, then wear a fresh blouse and mask and wash your hands before you breast feed or carry your child.
- Continue other recommended actions to prevent spread to your baby and other family members:
- Wash hands frequently with soap and water or use alcohol-based hand cleaner when soap and water are not available.
- Cover your mouth and nose with a tissue when coughing or sneezing.
- Avoid touching the eyes, nose and mouth of your baby
- These precautions should be maintained until at least one day after your fever settles
- Avoid placing any teats or pacifiers that you have touched into baby’s mouth before washing thoroughly
Look For The Following Danger Signs.
If these danger signs are present, bring your baby to the Casualty/A&E immediately
- Lethargy, drowsy, irritability or change in behaviour (less active than usual)
- Not drinking well, persistent vomiting, not passing urine as much as usual
- Trouble breathing or fast breathing
- Fits
- Bluish or gray skin colour
- Any Fever
Source: Based on Centers for Disease Control and Prevention Guidelines & MOH Paediatricians Advice July/August 2009
Toxic candles -New Straits Times Tuesday, 01/09/2009-
Toxic candles
A study has found that candles made of paraffin wax is hazardous to health
They can add a hint of romance to a meal or make taking a bath a real luxury. But the smoke produced by scented candles is laced with toxins link to cancer, asthma and eczema, a new study revealed.
The odd candles is unlikely to do any harm, but we should avoid using them day after day in bathrooms and other poorly ventilated rooms, say the researchers.
Researchers from South Carolina State University burnt a range of candles in the laboratory and collected and tested the substances given off. They found that those made of paraffin wax released potentially harmful amounts of chemicals such as toluene and benzene.
Some of the pollutants have been linked to cancer, while others could trigger asthma attacks or skin complaints. The findings were revealed at the American Chemical Society's annual conference.
Most of the candles are made of paraffin wax, a byproduct of the petroleum industry, beeswax and soy candles, which are more expensive, were given a clean bill of health in the test. - Daily Mail
