Beginning Bodybuilding

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Presents the

MUSCLE & FITTNESS

Beginning Bodybuilding Guide



“This book is written by a young man who had started exercising at the age of 16. Till the

age of 30 he had guided many how to develop body to a certain extend.”

As he wanted everyone to adapt few normal daily schedules which will form a highly

developed body, so he decided to write a book. In this book he demonstrates the power

of exercising and staying fit. Body building is a power that can change you dramatically

into an entirely new person – one who is stronger, more confident, better balanced, more

energetic, more capable of coping with the ever-increasing complexity of modern living.

In young days this man used to be too thin. He was up to this extend that no jeans were

available in market of his waist, so he had to buy ladies jeans. But one day he decided to

grow and change the way he was. From that day till now he is growing and making his

ambitions come true.

He really feels pity for person’s who face the same problem and are going through the

same phase of life where some day he was struck. This book is specially written for them,

to go through it deeply and dedicate 15 minutes of their life to exercising. Might be

slowly but surely they will achieve what they are looking for.

Though the actual experiences of all the men and women are different in terms of

exercising, this book shows how you can raise the inner self, gain potential, and develop

body. As it is the starting of him writing book, somehow few details might be missing in

this issue which will be covered in the next. May God give grace and help all the readers

of this book to gain what they are looking for.

© Copyright 2009-2010 – Free Edition

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MUSCLE

&FITNESS

MANISH KUMAR SAHDEV


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Bodybuilding:

INDEX: Page No.

1. Motivation 4

2. Need 5

3. Basics 6

4. Beginner Workout: Month One 9

5. Beginner Workout: Month Two 11

6. Home Exercises 12

7. Beginner’s Guide to Cardio 18

8. Sample Meal 23

9. Rich Sources of Protein 24

10. Myths about diet Rich 27


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1

Motivation

What to do to motivate yourself for exercising?

⇒ Set goals for progress in exercise

⇒ Start slowly

⇒ Become a student and read more about exercising habits

⇒ Make a training log and stick to it.

⇒ Exercise daily and make a habit

⇒ Reward yourself for the hard work done.


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2

Need

Gear up before starting exercising, and make you have arranged for thefollowing:

⇒ Have cotton clothes

⇒ Proper sport shoes

⇒ Gloves

⇒ Towel to wipe out sweat

⇒ Water bottle

⇒ Music which makes to happy


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3

Baiscs

All the following points should be read and taken care of before startingthe 2 month muscle building program:

⇒ Warm up by performing the same activity at a lower level of

intensity: i.e. walking on a treadmill before jogging, and cool down

by doing the same.

⇒ For maximum fat-burning, you must raise your heart rate. It may

take 10 minutes to get it up there, but once you do, keep it in that

range for the duration of your session.

⇒ Don’t overdo: Beginners should start off with low-intensity training

and work to improve over time. You know you’re overdoing it when

you feel dizzy or faint, you’re sweating profusely, or if you

experience pain. If you experience any of these symptoms, slow

down and stop. Take in fluids and walk to drop your heart rate

safely. If any of the above symptoms persist, see your doctor.

⇒ Set realistic short and long-term goals. Keep a training log to

monitor your progress.

⇒ The muscles grow after you workout. So sleep and give proper rest

to your body in this duration.


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⇒ Do not workout more than twice, for the same body part in a week

and give it time to grow.

⇒ Try cooling your body faster after workouts.

Before you train: Warming Up and Stretch your body

⇒ A general warm-up consists of 5 – 10 minutes of low intensity

cardiovascular activities, which should cause you to break a light

sweat. Always warm up before you stretch.

⇒ Move slowly and don’t bounce while you stretch, and never hold

your breath. Exhale as you stretch.

⇒ Stretching after your training session helps bring you back to resting

state and prevent muscles soreness and stiffness

⇒ Don’t work a muscle group if it’s still sore from the previous workout.


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4

Beginner Workout: Month One

First set in your mind that you have to exercise for 15 minutes on daily

basis. Divide the total workout as per the days.

Day Body Part 1 Body Part 2

Monday: Wrist Biceps

Tuesday: Triceps Chest

Wednesday: Abs Shoulders

Thursday: Wrist Biceps

Friday: Triceps Chest

Saturday: Abs Shoulders

Sunday: Chest Biceps

Start your routine workout with larger muscles group. i.e. Legs,

Chest, Back, biceps, triceps, and so on.

Make sure that you take the sets as slowly as possible and if

required take rest in them. Do not push your body more than resistancepower. Make sure that you do not hurt yourself in this process. The rest

time between the sets should not be more than 30-60 seconds.

Instead of moving more weight, select a lighter resistance, feel the

muscles contract and relax on every repetition, and move through a

complete range of motion with the correct form.


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Bodypart Exercise Sets RepetitionsBiceps standing curls 2 10 -15

Triceps Dumbbell overhead extension 2 10 -15

Chest Pec Deck Flye 2 10 -15

Abs Crunch 2 10 -15

Legs Lying leg curl 2 10 -15

Calves Stadning Dumbbell calf raise 2 10 -15

Wrist Up and Down movement 2 10 -15

Shoulders Rod above head Flye 2 10 -15


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5

Beginner Workout: Month Two

Remember workout is a stimulus for muscles growth, but muscle actually

grows at rest, not which you are in the gym. Practice correct form of

exercising the very starting. Learning it right the first time is easier than

adjusting poor form after months of training.

Day Body Part 1 Body Part 2

Monday: Wrist Biceps

Tuesday: Triceps Chest

Wednesday: Abs Shoulders

Thursday: Wrist Biceps

Friday: Triceps Chest

Saturday: Abs Shoulders

Sunday: Chest Biceps

Sunday: Legs Calves

Bodypart Exercise Sets Repetitions

Biceps standing curls 3 15 - 20

Triceps Dumbbell overhead extension 3 15 - 20

Chest Pec Deck Flye 3 15 - 20Abs Crunch 3 15 - 20

Legs Lying leg curl 2 15 - 20

Calves Stadning Dumbbell calf raise 2 15 - 20

Wrist Up and Down movement 3 15 - 20

Shoulders Rod above head Flye 2 15 - 20


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6

Home ExercisesAlternate Dumbbell Curl

With your upper arms by your sides,palms facing in, flex your biceps on

one arm to bring the dumbbelltowards your shoulders, twist your

wrist as you lift so that at the top,your palm face up. Reverse themovement, twisting your wrist back

to the starting position at thebottom. Then complete a repetitionwith other arm. Completing the move

for both arms constitutes one fullrepetition.

Mistake to avoid: Bringing your

elbow forward as the dumbbellreaches the top, your upper armshould remain almost stationary,

only the forearm should be in

motion.

Standing EZ-Bar Curl

Grasp rod with andunderhand, shoulder-width grip, lock yourupper arms by yoursides and, withoutswinging from your

lower back, curl the bartoward your shoulders.Squeeze your bicepsbefore lowering theweight and repeat.

Mistake to Avoid: Letting your elbowsflare from your sides forleverage.


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Crunch

Lie faceup, keep your legs bent and your feet on the bench.

Support, but don’t pull or push, your head with your hands whileyou contract your abs to lift your shoulder blades just a few inchesoff the bench.

Exhale, squeeze your abs and lower your shoulders. Thisexercise can also be done on the floor.

Mistake to Avoid: Locking your feet under a bench, whichincreases pain and reduces muscle growth.

Reverse Crunch

Lie faceup on a flat bench with your hips and knees bent. Graspthe bench behind your head with both hands. Keeping the anglesin your hips and knees fixed, contract your abs to pull your hipsupward until your lower back is a few inches off the bench. Holdfor a moment, then lower and repeat.

Mistake to Avoid: Pulling with your arms to initiate themovement instead of flexing your abs to lift your body.


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Back

Pull-Down to front

Adjust the seat so your thighs fitsnugly under the kneepad, feet flaton the floor. Grasp the bar with awide overhead grip. Form an arms-fully extended position, pull the bartoward the tip of your chest, elbowscoming down and back. Squeezeyour shoulder together beforeslowly returning to the startingposition.

Mistake to Avoid: Not keepingyour lower back slightly archedthroughout.

Bent-Over barbell Row

Keep a slight bend on your knees at a30-45 degree angle to the floor, whilemaintaining the natural arch in yourlower back by holding your head up.Grasp the bar with a shoulder-width,overhead grip and lift the bar into yourlower midsection, moving yourshoulder back on the ascent. Then

reverse the movement, controlling thebar on the descent.

Mistake to Avoid: For the backmuscles to work, the shoulders mustmove, if you’re using too muchweight, you won’t be able to flex yourshoulder blades back. If this is thecase, drop the weight and do it right,a ain.


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Calves

Standing Dumbbell Calf Raise

Stand holding a dumbbell atyour side and holding wall, raiseyour heel up and down slowly.Complete all reps for one legbefore switching other leg.

Mistakes to Avoid: Repeatingtoo quickly, Go slow andsqueeze. It’s not the amount of

weight you lift but the number of times you do. Remember thegrowth comes from the burn.

Chest

Flat-Bench Dumbbell Press

Lie faceup on a flat bench, feet planted on the floor, with a dumbbell ineach hand above your chest, arms extended. Bring the dumbbells downand out slightly to mid-chest level, pause and press them back uptoward each other, straightening the arms, but not locking your elbowsat the top.

Mistake to Avoid: Not keeping your elbows out to the sides. Bringingthe elbows closer in to the sides gets your triceps more involved in themovement than you want them to be.


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Seated Barbell Press

Sit down at a military press station and plant your feet, thighs parallelto the floor. Reach up, lift the bar from the supports and lower itstraight down and directly in front of your face (slowly), touching youclavicles. Your elbows should point straight down. Pause briefly beforereversing the motion, stopping just short of elbow lockout at the top.

Mistake to Avoid: Stopping the motion short of the bottom position.

Dumbbell Lateral Raise

Mistake to Avoid:Leaning backward as you liftto generate momentum.

Stand and hold a pair of dumbbells in front of yourthighs, (low weight) palmsfacing each other. With yourelbows slightly bent andlocked in this position, liftthe weights up and out to

your sides until your handsand elbows are aboutshoulder height.


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Triceps

Dumbbell Overhead Extension

Sit on a flat bench or a low-back chair. Lift a dumbbell overhead (lowweight), cupping the inside edge of the top of the weight with bothhands with a tight grip. From an elbows-extended position, slowlylower the dumbbell down behind your head, stopping just short of allowing the weight to touch your neck then reverse, squeezing yourtriceps when extending your elbows fully at the top.

Mistakes to Avoid: Letting your elbows flare out to your sides toomuch, try to keep them facing forward.


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7

Beginner’s Guide to Cardio

Benefits of Aerobic Exercise

Cardio (aerobic) exercise is a vital part of any training program. Cardio

helps the body burn fat as fuel, improves cardio respiratory health,

reduces stress, helps reduce blood pressure and cholesterol levels, and

increases bone density and energy. Activities to choose from include

cycling.

NUTRITION GUIDELINES

Week 1: Assess Yourself

Make a note of all you eat, what you eat, the number of times you eat,

how much you eat and how hungry you are when you eat it. Take note of

how our schedule affects your diet. When do you get hungry?

As per above write down three goals for yourself. Is there a bad habit

you'd like to break. Do you go eight hours without eating? Is there a

single fresh vegetable in that three-day food dairy?


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Week 2: Eat More Frequently

Divide what you’re currently eating into pieces and spread them

thoughout the day. Instead of thinking only three as breakfast, lunch and

dinner, start thinking meal 1, meal 2, meal 3, meal 4, and if possible meal

5.

Going 5-7 hours between meals makes you less likely to lose fat, as body

tends to store fat and less likely to gain muscle.

Depending on your goals, these meals should range between about 400-

700 calories, but do not get too hung up on calories yet. For now, just

concentrate on getting in the habit of eating every 3-4 hours.

Week 3: Increase Your Protein Intake

Without enough protein, you can tender the growth of your muscle. If

you’re working out intensely most days of the week, you need 0.8 grams

of protein per pound of your weight.

The following are some good Non-Vegetarian Protein sources:

Food Grams of Protein½ cup tuna 26

3½ oz. chicken breast 304 oz. lean ground beef 284 oz. salmon 251 whole egg/ 1 egg white 6.3/3.5½ cup low-fat cottage cheese 161 28-gram scoop protein powder 22(Values may vary depending on brand)


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To get enough protein in a given day, a 150 pound person diet might

include:

To get enough protein in a given day, a150-pound person’s diet might include:

Breakfast – 2 egg 20gmsMid-morning meal-protein shake 22gmsLunch-tuna (on sandwich) 26gmsDinner – chicken burrito w/beans 35gms

Week 4: Change Your Carbs


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Week 5: Change Your Portions

Portion size is the simplest method of weight control and much easier thancounting calories. If you want to lose weight, stick with portions that fit in

your palm, as following:

One serving meat or fish Deck or cards

One serving rice or pasta Tight fist

A baked potato Computer mouse

One serving of Cheese Four dice

One serving of butter or other fat Thumb tip

Week 6: Limit Saturated Fat

Some dietary fats are far more desirable than others. Here’s a sheet to

get you started:

Good for You FAT Sources

Nuts

Olive Oil

Canola Oil

Peanut Butter

Avocado

Use only when no option

Butter

Sour cream

Partially hydrogenated Oil

Coconut Oil

Whole milk and cheese


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Week 7: Drink like a Fish

More than half of your body is made up of good old H2

O, which lubricatesyour cells, regulates body temperature and affects your exercise

performance, among many other functions. The easiest way to monitor

your fluid intake is urine color and volume. The lighter and the more of it,

the better. If it’s dark and concentrated, you need to drink more. For

optimal performance and recovery, drink 2 cups of water before, during

and after exercise.

Week 8: Eat Good food

Eating clean staple foods is a good habit and has to be maintained for a

good body. Few of them are as below:

⇒ Egg whites

⇒ Lean ground beef/chicken breast

⇒ Salmon/Tuna of other fish

⇒ Potatoes/yams

⇒ Whole-grain bread of pasta

⇒ Low fat of fat free milk, cheese, yogurt

⇒ Fresh vegetables and fruit

⇒ High fiber cereals


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8

Sample Meal


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9

Rich Sources of Proteins

1) NUTS: - Nuts (such as almonds, cashews, ground nuts and peanuts)

are all very rich in protein and available from the majority of food stores.

Plus, they are suitable for both vegetarians and non-vegetarians.

2) SOYA PRODUCTS: - These include soy milk, soy yoghurt, tofu and

even soy protein supplements. Soy products (particularly tofu) are

increasingly becoming available in the major food stores and can also be

purchased online. Although most soy products are aimed at vegetarians,

they are suitable for non-vegetarians also.

3) DAIRY PRODUCTS: - Dairy products include eggs, milk, cheese and

yoghurt. They are one of the best sources of protein available with eggs

and milk having a very high biological value (a value that measures how

well the body can absorb the protein). Plus, dairy products are a fantastic

option for vegetarians and non-vegetarians alike. Furthermore, they are

available in a wide variety of locations including your local store.

4) LEAN FISH AND MEATS: - Lean fish (such as cod, salmon and tuna)

and meat (such as beef, chicken and lamb) are very rich in protein.Although they are not suitable for vegetarians, non-vegetarians should

definitely consider adding more meat to their diet if they feel they are not

consuming enough protein. Leans fish and meats can be purchased from

most grocery stores and specialist butcher shops.


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5) PROTEIN SUPPLEMENTS: - Protein supplements come in many forms

including bars, drinks, powders and shakes. There are also many types of

protein supplement including; whey, miscellar casein, egg and soy, with

whey being the most popular. Although, protein supplements are not as

readily available as the foods listed above, they are highly convenient.

Protein supplements can be purchased from specialist health shops and

from multiple online stores.

The Importance or Protein

Protein is essential to human health. Our bodies—hair, muscles,

fingernails, and so on—are made up mostly of protein. As suggested by

the differences between our muscles and our fingernails, not all proteins

are alike. This is because differing combinations of any number of 20

amino acids may constitute a protein. In much the same way that the 26

letters of our alphabet serve to form millions of different words, the 20

amino acids serve to form different proteins.

Amino acids are a fundamental part of our diet. While half of the 20 can

be manufactured by the human body, the other 10 cannot. These

"essential amino acids" can easily be provided by a balanced vegan diet.

How Much Protein?

As babies, our mothers' milk provided the protein we needed to grow

healthy and strong. Once we start eating solid foods, non-animal sources

can easily provide us with all the protein we need. Only 10 percent of the

total calories consumed by the average human being need be in the form

of protein. The Recommended Dietary Daily Allowance for both men and


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women is 0.8 grams of protein for every kilogram (2.2 pounds) of body

weight.3 People with special needs (such as pregnant women) are advised

to get a little more.

Vegans should not worry about getting enough protein; if you eat a

reasonably varied diet and ingest sufficient calories, you will undoubtedly

get enough protein. Protein deficiency, or "kwashiorkor," is very rare in

the U.S. and is usually diagnosed in people living in countries sufferingfrom famine.4

By contrast, eating too much animal protein has been directly linked to

the formation of kidney stones and has been associated with cancer of the

colon and liver.5,6 By replacing animal protein with vegetable protein, you

can improve your health while enjoying a wide variety of delicious foods.

Here are some examples of vegetarian foods with high sources of plant protein:

PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Limabeans, Navy beans, Soybeans, Split peas

PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal,Wheat germ, Wheat, hard red, Wild rice

VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts,Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper,Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach,Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit,Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry,Tangerine, Watermelon


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10

13 Myths about Diet

Some myths originated in our childhood, others were started by

magazines and TV programs decades ago. So here are the top 13 myths

about your diet.

1. There is little good in frozen or canned fruit and vegetables. It is

astonishing, but frozen and canned fruit and vegetables can sometimes

turn out to be better for you than the fresh ones since they are frozen or

canned right off the field. As we all know, an immediate freezing is one of

the best ways to preserve vitamins. And fresh produce has to travel a long

way before it makes it to the store. In order for the vitamins to survive tillthe moment they get into your body we should unfreeze the produce as

soon as we possibly can and cook it in water only. Canned corn, apricots

and gooseberries contain no less vitamin C than their freshest version.

The trick is to pick out not the ones that are canned in marinade or syrup,

but rather the ones that are canned in water or their own juice without

any added sugar or artificial colouring agents.

2. Drinking wine every day is a sure way to become an alcoholic! As a

matter of fact, quality wine can protect your body from bacteria, stimulate

the digestive gland's function and the production of hydrochloric acid

which balances the acidity level. For example, the popular tradition to

follow oysters with wine has emerged because of the fact that this

delicacy is often contaminated with colibacillus, and there is no other


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method to neutralize these bacteria that would be more pleasurable. Also

when you are travelling to tropical countries, adding a little bit of wine to

your drinking water will help you prevent problems with your stomach or

intestines. Wines are classified according to their effects: white dry wines

are recommended if you have atherosclerosis, red table wines are great at

toning you up, and muscat wines act like sedatives. Hence, we should

make it a rule to drink half a glass of wine at dinner (you can dilute it with

water) in order to combine business with pleasure.

3. Eating right before going to bed is unhealthy. The work day of a

modern person has a tendency to end later in the evening when

seemingly dinner is strongly not recommended. However, the dieticians

have recently discovered something that is good news for those of us who

like to have late dinners. There has been a survey done involving

thousands of men and women: half of them were eating as late at night

as they wanted to, and the other half was not allowed to eat anything

after 6pm. It turned out that after two years of this experiment the

participants of the first group did not gain an ounce of extra weight. In

other words, as the result of this research it has been proven that the

time of your meals does not have any effect on the process of losing

weight! Thereby, night raids on the fridge are no longer forbidden,

although there is still one condition: instead of reaching for doughnuts and

fried chicken in the middle of the night, go for low-calorie yogurts, fruit

and vegetables. It is even permissible to drink white wine. In other words,

the quality and quantity of the food you choose for your dinner is more

important than whether you eat it at 6pm or at midnight. Furthermore,

the doctors assert that we should eat before going to sleep since the acid

required to digest food is produced by our body at night and it should not


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irritate the mucous membrane of our stomach. The same doctors strongly

advise to give preference to dairy products right before sleep.

4. It is good to chew gum after you eat. In spite of the mass advertising,

the dentists are not too excited about gum. Although it does indeed

refresh your breath, it is hardly a means of hygiene of the oral cavity.

Scientific data about positive effects of gum on the teeth's condition is

true only for a limited range of gum containing fluoride. Gum containing

sugar is equal to candy when it comes to the calorific value and

destructive impact on enamel. As far as the rest of types of gum, you

should know how to chew gum correctly, when and how long in order to

avoid damaging the periodontium tissues. It is recommended to chew

gum no more than 3 times a day for no longer than 3 minutes. Note that

chewing gum for a long time causes an excess amount of gastric juice and

since there is no food that actually goes into the stomach it can harm its

mucous membrane.

5. Eggs contain a lot of cholesterol. Our grandfathers and grandmothers,

who used to be big fans of eggs when they were young, restrict

themselves from having this dish for breakfast as they get older fearing

that their cholesterol level will increase. Similar threats have been all over

newspapers and magazines devoted to health topics in the last decade.

However, scientists today say that it's not the eggs that are to blame but

the saturated fat that is practically lacking from them. Therefore one egg

a day is permissible to anyone, especially since eggs are a source of

protein and if meat and fish are not very frequent in your daily diet then

you should definitely give eggs more importance. Besides an egg has a

very low amount of calories - on average about 60 kcal. It also has a ton

of nutrients: vitamins C, B, D, and E, iron, phosphorus, iodine, and even

zinc. And if you are so concerned about the cholesterol level in your blood,


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then you can control its balance independently by consuming a large

amount of foods rich in starch such as rice, pasta, fruit and vegetables.

6. Pasta is the main enemy of a thin waist. Over the last several decades

this myth has been depriving the ladies who were trying to stay slim like a

pencil of one of the biggest delicacies - pasta. They wouldn't even believe

the graceful Sophia Loren who has been urging the ladies to go ahead and

fearlessly devour the Italian delicacy. Today dietitians all over the world

repeat what the actress has been saying and recommend including whole

wheat pasta into our daily diets. Pasta does a great job filling you up and

even a pretty big portion of it has a low amount of calories. On top of that

100 grams of good quality pasta contains 13 grams of protein and only 1

gram of fat. And of course there is a variety of nutrients in this overseas

delicacy: B vitamins, which lower the fatigue, vitamin E, cellulose, which

contributes to getting rid of toxins.

7. The fat contained in nuts leads to excess weight. Most of us are

convinced that fat foods are of no benefit. Unfortunately, quite often we

can find nuts, including almonds, on the black list. However dietitians

assure us that almonds have more benefits than harmful effects. If you

regularly consume unsalted nuts then by nourishing our bodies with

vitamin E we can slow down the body's aging. Besides almonds, similar to

olive oil, contain monounsaturated fat as well as magnesium, which

makes arteries healthy, and potassium, which lowers the blood pressure.

American scientists have discovered that eating almonds decreases the

risk of heart diseases. As far as the main reason of doubts - the stoutness

almonds supposedly cause, strangely enough you can actually lose weight

if you substitute other fat foods in your daily diet with almonds and

maintain a low-calorie fruit or vegetable diet overall.


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8. Sweeteners are way less harmful than sugar. The reality actually turned

out to be different. If used for a long time some components of

sweeteners have a negative effect on our health: acesulfame provokes a

crisis if you suffer from heart failure, and cyclamate - if you have any

kidney problems. Besides almost all artificial sweeteners have a bile-

expelling effect and therefore people who suffer from illnesses of biliary

routes, for example cholecystitis, can experience a worsening of their

condition. As far as natural sugar replacements (fructose, xylose, sorbitol)

when it comes to their calorie content they are equal to the original.

Fructose is considered the most innocent, since it has the least negative

side effects compared to the rest of sweeteners.

9. Snacking right before a big meal is bad. Since early childhood we

remember as our mom would scold at us for sneaking a bite shortly before

an actual meal. However if it's still a long time before dinner but you are

already starving, you can allow yourself a couple of snacks that you do not

have to cook, all you need are the proper products on hand. The first ideal

method to take an edge off your hunger is to have some grapes or a

couple slices of cheese. They contain calcium and useful acids. The second

sure choice is ham with carrots and celery. You can stock up on bags of

raisins or other dried fruit that should be followed by a glass of orange

juice, which contains a lot of vitamin C that will help your body digest the

iron that grape is so rich in.

10. Chocolate can only cause trouble. Those of us who love chocolate do

not have it easy with all the stories about how unbelievably fast you gain

weight after even one chocolate bar and how much acne you get on your

face after just a couple of candies. In reality chocolate is very beneficial.

First of all, cocoa beans contain a special substance that improves the

function of heart and vessels. Thanks to this substance your blood


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pressure goes down, the blood's coagulation improves, and any

inflammation processes stop. Secondly, chocolate contains an anti-

infective agent that suppresses the development of bacteria that cause

dental cavities. Thirdly, the amino acid contained by chocolate contributes

to serotonin's production, which is also known as the hormone of

happiness. The only thing that all the specialists emphasize is that we

should give preference exclusively to dark bitter chocolate, which contains

minimum 75% of cocoa.

11. Ice cream only leads to sore throat, extra pounds and bad teeth. Ice

cream has always been taboo because of its consequences such as

toothache, sore throat and so on. However, it is ice cream that is referred

to by the doctors as the sweet psychologist. Ice cream takes us back to

the serene childhood. And the natural tranquilizer called tryptophan found

in cream calms down the nervous system. We shouldn't be scared of a

toothache: the unpleasant sensations, which are caused by eating ice

cream, are just a reaction to its low temperature. And even the sore

throat is only a myth from childhood - adults are actually advised to eat

ice cream as a preventative means against sore throats.

12. Eating raw food is a great way to lose excess weight and improve your

health. Eating raw food does have a lot of benefits: there are more

vitamins that the body receives, our body cleanses itself faster, and the

weight goes down. However, the flip side of eating raw foods is not so

bright. In order to become a raw food eater you need to be absolutely

healthy - if you have any deviations from perfect health such as allergies

or colitis, eating raw food is strictly prohibited. The cellulose of raw fruit

and vegetables negatively affects the mucous coat of esophagus (an

organ, through which food passes to the stomach) and the acids they

contain destroy the enamel of the teeth. And although a certain portion of


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nutrients dies in the process of cooking, our body digests the vitamins

that remain after thermal processing ten times better, for example

carotene from carrots. Such vegetables as eggplants and beans contain

poisonous elements, which become harmless only after being processed in

high temperatures. Dietitians recommend practicing eating raw foods as a

preventative technique - on average it should last no more than 1-2

weeks.

13. Beer leads to gaining weight. Choosing between wine and beer we

often give preference to the first due to one simple reason - fear of beer

belly. However, as strange as it is, beer is not that high in calories: 40-50

kcal for 100 ml is not the highest ratio out there (for example, soda pops

have the same calories ratio). Plus good quality beer practically does not

have any sugar or fructose, which negatively affect our body compared to

soda pops that are abundant in it. Beer, if consumed in moderation, can

actually be a beneficial product. If you limit yourself to one glass of beer a

day, you can stimulate the gastrointestinal tract's function (the system by

which ingested food is acted upon by physical and chemical means to

provide the body with nutrients it can absorb and to excrete waste

products), slow down the body's aging and lower the risk of cardio-

vascular illnesses. And by the way, doctors in middle Ages used to cure

toothache with beer, you just had to rinse your mouth with a slightly

heated up liquid.

Beginning Bodybuilding

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