OBSESSED WITH LIFTING HEAVY!!!

Being obsessed with lifting heavy! Ever notice that you FEEL the muscle better on your warm up sets than you do on your "working sets"? Isn't it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is? Well, one of the main reasons is that you're not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight. The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle! Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don't expect to see any improvement in your skinny arms and legs! If you can't "feel" your muscles then you won't be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.

THIS IS A MUST READ AND TO BE TAKEN SERIOUS...HEALTH IS THE #1 CAUSE OF DEATH!!! I will say it for the last time.. Stop spending hours and hours on the Treadmill for weight loss, when doing long distance training your building up lots of Oxadative stress which your body has to combat. This ages you at the Cellular level. The key to anti-anging is fixing the Cell. Controlling the inflammation and stress, long distance training increases Oxidative stress, if goes chronic your aging your body faster. The body is made to exercise in High Intensity burst. So when you go long and slow, the hormones that are involved in weight loss and anti-aging go in the wrong direction, so when you go on the treadmill for an hour your lowing your growth hormone and testosterone for more then a day, 36 hours. The good news when you go short 30-60 seconds of high intense intervals your growth hormones and testosterone elevate for 36 hours. I know we have been told to stay in the fat burning zone, which does burn fat, but study shows you are burning fat. The problem is the next day or too your loosing muscle, lowering your metabolism, lowers growth hormone and test levels. So it does not work for weight loss. So it works against you and ages you prematurely. So look at the opposite High Intensity training, study shows it raises growth hormone for at least 36 hours, cool thing is your burning fat for 30-60 seconds which is stored sugar, so the next 36 hours then your in your fat burning zone. The Benefit is to understand that work smarter not harder. P.S I don't claim to be Mr Know it all but will guarantee you results when you train with BNR Fitness, your paying good money for a good reason.

Time for some Action!!

A CALL TO ACTION: After a morning chat with my coaching staff, I feel that I need to speak out. We were reviewing some of our new members and what their regimens for training and nutrition were, PRIOR to coming to our team, and I must say, as a coach and a WOMAN that I am horrified. There are trainers who actually prescribe things that are SO DANGEROUS! Ladies, you do not have to join my team but you need to LOVE yourself enough to listen to a voice of reason. So let me tell you straight up: 1- Doing cardio for more than an hour a day for months on end will destroy everything you are working so hard for. You will not only lose muscle but you will risk serious harm to things like your adrenals, metabolism etc. Get off the Jane Fonda Bandwagon and lift weights. 2-Fat Burners should be illegal but they aren't. If your trainer has you on them, that means your program isn't working. Your body should burn fat naturally. It can also mean that your trainer doesn't know how to get the fat off of you naturally. Find someone who CAN get it off of you without compromising your health. 3- Eliminating food groups is ignorant. To take away your fruit for weeks means your trainer doesn't know how to fuel your body correctly so instead, they will deprive you. It doesn't work as your body goes into survival mode and YOU suffer. 4- How lean do you really need to be? Can you get leaner than my girls? Sure you can, but that could compromise your health long term. Keeping all food groups in, unless there is a food intolerance or allergy, is 100% possible to compete, do a photo shoot or just a rock a bikini on a beach. 5-If you eat the same thing everyday, your body will stop reacting. 6- Do you have good fat oil everyday? Flax seed? Udo's? I said OIL... not NUTS.. "OIL".. do you? If it isn't on your plan, put it in ASAP 7- If you are having crying fits, lashing out like an episode of bridezilla, or your hair is falling out, then you need to stop what you are doing. Getting into optimal shape is joyful, not a hardship.. Think about what you are doing....the term EXTREME means "too much"-ponder that..

Finding your SLEEP Number!!

About 20 years ago, researchers found that sleep regulates brain function and body temperatureand restores the immune system. The latest figures from the National Sleep foundation show that the average adult in North America gets 6 hours and 57 minutes of sleep per night during the work week, and 7 hours and 31 minutes on weekends. This is not enough sleep according to the organization, which recommends to get 8 hours of sleep per night. What happens when you dont sleep enough? Lack of sleep for a few nights increase braon levels of cortisol, a potentially dangerous stress harmone. High cortisol levels weekend your immune system and contribute to a number of problems- depression, irritability, low energy, muscle loss, and fat storage. Get 10 hours of sleep if you arw a teenager, 9 hours if your an adult. When possible, take a 15min nap in the middle of the afternoon. Now, combine that extra sleep with a 9 day break from training every 6 months, and your recovery ability will finally be strong enough to allow your body to grow. If your want results and effective training contact me at info@bnrfitness.com for prices and your way to a better you!!!

WHY EATING BREAKFAST IS NOTHING BUT A SCAM

She’s sitting on the opposite side of the bar, by herself, and she’s smoking hot. With her stiletto heels, fishnet stockings, and hang-your-keys-on-them chest, she’s obviously being watched by every guy in the place, whether they’re single or not. This girl I’m envisioning? You’d look. Trust me. Here’s the thing about science, though. Unless one of these clowns actually takes this girl home and tests the hypothesis that she’s a woman, nobody will know the other side of things: that “she” might, in actuality, be a transvestite. I use this analogy whenever anyone starts talking to me about scientific research—specifically regarding something I often refer to as the observation fallacy. What typically happens is that all the so-called experts out there use semantics and backward logic to replace proof with mere observation. The problem is that observing something doesn’t actually make it true. I found this out the hard way after over a decade researching the science behind Carb Back-Loading™ and Carb Nite®. I’ve also noticed people publishing articles containing their own conclusions about Carb Back-Loading (CBL)—simply interpreting what I’m saying rather than doing research of their own. Several people have even written random workout plans for CBL without even a rudimentary understanding of how CBL relates to training. Sure, I can observe that your workout will make people tired. But what does that have to do with the science behind this particular program? Nothing at all. Of course, scientific research begins with observation. Through the centuries, it’s been the observations of scientific giants that started us down paths to advancement. Observation, however, is only the first step in the process. There are two more steps a scientist must take before conclusions can be drawn and the next course of action can be decided: Step 2: After observing some phenomenon, the scientist comes up with an explanation for what he’s seen. Step 3: The scientist then tests his explanation in a variety of ways to see if he’s right. Then, and only then, can we proceed further. This is how science works. In the health and fitness industry, however, this doesn’t seem to be the case. Fitness professionals observe, and then they jump directly to prescription. This is why there’s so much conflicting information out there—so many diet programs, so many training programs, and so much of everything else. There’s one fallacy borne of observation, however, that bothers me more than most. We call it a healthy breakfast. THE PREMISE: Breakfast is the most important meal of the day. It will make you a healthy, happy, ripped, jacked, lean, energetic sex and training machine because it kickstarts your metabolism and gets your day off to the best possible start by providing the human rocket fuel called carbs. THE OBSERVATION: All the shiny, happy fitness folks eat breakfast, so therefore, breakfast is the key to their success. This, of course, is backed up by all the anecdotal evidence and theoretical logic in the world. If you haven’t eaten anything all night, your body is starving and it’s going to need food, right? If you eat a lot of food in the morning, your metabolism turns on early in the day, and you’ll be able to burn off whatever you eat. And since your brain functions better with carbs, downing a low-fat, high-carb breakfast will make you smarter and help you function better at work and school. THE REALITY: Whenever I start working with a new client, I tell them to stop eating breakfast. Breakfast sucks. You shouldn’t be eating it, either. Here’s what happens with your hormones around 7 AM. Your cortisol levels elevate naturally through the night[1-9], eventually peaking[2, 9-14]. Of course, the common misperception is that cortisol is catabolic, and without food, your body will start to eat its own muscle. This is incorrect. When something is catabolic, this only describes the process of material being broken down for energy. When cortisol acts without elevated insulin levels—without being constantly elevated the way it is during chronic stress—it triggers the breakdown of triglycerides into free-fatty acids (FFAs) for metabolization, and triggers lipolysis[1, 2, 14-28]. In the morning, cortisol actually accelerates fat burning. Your body’s main hunger control hormone is ghrelin[32]. It’s released in a pulsatile manner throughout the night, and it peaks when you wake[29-31]. This incites hunger, but ghrelin also potently stimulates the release of growth hormone[33-44]. As this happens, and growth hormone levels increase, your body releases more fat to be burned as fuel[45-49] and decreases the destruction of protein for use as fuel[50]. When you don’t eat carbs at breakfast (or more specifically, don’t spike insulin levels), your growth hormone levels peak approximately two hours after you wake up[51]. Your body starts each day as a fat-burning machine, and the key to simultaneous fat loss and muscle gain is to avoid screwing that up. Even when you’re exercising, your body will burn far higher levels of fat than normal on an empty stomach[52, 53]. This also causes the upregulation of enzymes crucial for burning fat, allowing fat to be metabolized faster[54]. Let’s say you eat a breakfast containing 30 grams or more of carbs. Your insulin levels raise with the rise in blood sugar, and this starts you on a downward spiral. This early-morning release of insulin vastly reduces fat burning for the remainder of the day[55], which is big problem because your morning cortisol levels remain high. As a result, this insulin release causes new empty fat cells to be created [56-64], and it lowers your levels of ghrelin and growth hormone[29-31, 51]. In other words, by eating breakfast, you’re essentially wreaking havoc on all the positive things that happen when you wake up. What I’ve just described is reality, not observation. In this light, you’d think we should maybe hold off on breakfast for a while after we wake up—at least until cortisol levels return to normal and growth hormone levels fall on their own, a process that takes a few hours. When looked at from a scientific standpoint, skipping carbs at breakfast certainly appears to be a way to lose body fat faster—or, at the very least, to keep it off. Researchers studied two groups: one that ate most of their calories at the start of the day (simulating the nothing-after-7 PM rule), while the other group skipped breakfast and ate most of their meals in the last half of the day. What happened? Well, the first group, the one that ate most of their calories early on (including a huge carby breakfast), lost more weight than the second group[65]. Before you stop reading and tell me I’ve been debunked, let me tell you what else happened. The researchers examined the subjects’ body composition before and after the study, and that’s where we see reality. Yes, the feast-in-the-morning group lost more weight, but they lost a lot more muscle and a lot less fat. The second group—which, again, ate most of their calories at night—lost almost exclusively fat while preserving muscle[65-69]. Interesting, right? What about the cognitive aspects of skipping carbs at breakfast? Will it really cloud your thinking and slow you down mentally? All the evidence supporting this, at least what I’ve seen, is anecdotal at best. Have experiments proven that a carby breakfast or any breakfast at all improves cognitive abilities? Yes, if the subjects are malnourished[70-73]. Researchers withheld breakfast from one group of kids, letting them eat their first meal at lunch, while a second group of kids at a so-called balanced breakfast. The result? When kids skip breakfast, they pay attention, behave, and perform better throughout the entire day[72-83]. We may not want to believe this, but it’s exactly what I’m talking about with regard to observation and proof. In the case of these kids, there must be some other factor relating breakfast to academic performance, because both vary in the same way with socioeconomic status[84], i.e. well-to-do parents have and spend time helping their children with academics, and they almost always serve breakfast. What I’m trying to do here is limit this discussion to what’s relevant—as opposed to giving credence to observational justification from every Tom, Dick, and Harry that comes down the fitness pike. Breakfast, simply stated, is definitely not the most important meal of the day, and you’d be better off skipping it. Although CBL and Carb Nite® both incorporate breakfast effectively by excluding carbs, I still tend to delay my first meal of the day for a few hours or more when using either of these strategies to lose fat. I’d also be remiss here if I didn’t address branched-chain amino acids (BCAAs). I’ve seen several articles suggesting BCAA intake instead of breakfast—specifically concerning leucine, isoleucine, and valine. Although I’m a huge proponent of leucine, this approach probably isn’t a very good idea. Even without the presence of glucose (which most amino acids need to help increase insulin release), leucine stimulates insulin release[85-86]—which is what we’re trying to avoid in the morning because it can cause the same reactions as a carb-laden breakfast. Strength, power, and physique athletes often question the wisdom of skipping breakfast because of the strength considerations related to their sports. As long as your glycogen stores remain adequate[87-88], this will have little to no effect on your strength levels. That’s the magic of CBL, and one of the primary reasons why it’s so effective. Skip carbs at breakfast. Skip breakfast altogether. This waste of a meal can keep you from burning fat, it can help store fat, it’ll lower your growth hormone levels, and the idea of it having any cognitive benefits is an urban legend—or, as I often say, just another pile of fitness industry BS. In reality, it’s the least important—and potentially most harmful to your physique—thing you can do all day.

What Coconut Water Has That Sports Drinks Do Not

The edge that coconut water has over traditional sports drinks is that it packs fifteen times more potassium—it contains about 470 milligrams per 8 ounces—than Gatorade or Powerade. To put things into perspective, a medium banana has 422 milligrams of potassium. Potassium is a key player in rehydration because, along with sodium, magnesium and calcium, the electrolyte helps maintain fluid balance in the body. Potassium is also crucial to smooth and skeletal muscle contraction, and can help prevent muscle cramps So Is Coconut Water the Ultimate Sports Drink? What Coconut Water Doesn't Have Coconut water falls short when it comes to sodium content. It has only a third of the sodium—30 mg per 8 ounces—that traditional sports drinks contain. This isn’t a deal breaker if you’re drinking coconut water during a light workout or a workout lasting less than an hour. But if you’ve got a vigorous gym session on the books, keep in mind that with intensity comes sweat. And with sweat, your body loses sodium. In fact, just one liter of sweat can flush out 1,300 milligrams of sodium, making the mineral an important ingredient to include in your post-workout beverage—and a traditional sports drink a smarter choice. The Bottom Line If your taste buds just can’t take another sip of tap water, choose coconut water. If you’re heading to the gym for a light training session or going for a leisurely bike ride, grab coconut water. If you’ve just wrapped up an intense workout or logged more than an hour of exercise, a traditional sports drink will help replace the sodium you lose through sweat. Potassium (mg) Sodium (mg) Coconut Water (8 oz) 470 30 Sports Drink (8 oz) 30 110

Your Health POWERHOUSE...TESTOSTERONE

WHERE DOES T COME FROM? As its name indicates, testosterone is mostly produced by the testicles. However, few guys realize that a tiny amount is also made within the outer portion of the adrenal glands ( the adrenal cortex ), located on top of the kidneys. Even though the bulk of your T production takes place down south, it's actually your brain that triggers the process from up above. It starts with your hypothalamus, the part of your brain that's considered its "command centre." Responsible for mediating many of your endocrine, autonomic, and behavioural functions-including controlling your body temperature, determining how hungry or thirsty you feel, and even what type of mood determination how hungry or thirsty you feel, and even what type of mood you're in- your hypothalamus steers your ship by sending signals via hormones to your pituitary gland, the part of your brain that controls your body's balance of wide variety of hormones (including testosterone). WHATS CONSIDERED A NORMAL LEVEL? The average amount most men have flowing through their veins is between 300 and 1,000ng/dl ( nanograms per decilitre of blood ), depending on how old they are. But after you hit 40, your body hits back by reducing the amount of testosterone it produces by about 1-2 percent each year. Anything below 300ng/dl is not only considered low, but it could be in indicator that your likely a candidate for hypogonadism, a medical condition in which the sex glands produce few or no hormones. THERE'S NO "T" IN AGGRESSION If your worried that turning up your testosterone will turn you into a self-centered, antagonistic, antisocial brute? Despite testosterone's long-standing bad boy reputation, there's no concrete evidence that the male hormone is the root of all aggression or violent behaviours. According to new research by Swiss neuroscientist Christoph Eisenegger, Phd, testosterone may actually cause people to act more fairly and behave more altruistically in certain situations. P.S. Go to Bodynriched.com for your Best kept Secret! Thanks, Richard Gayle

Momentary muscular Failure

Failure typically occurs when you can't continue the positive movement- the lifting portion- despite your best effort. After several seconds of trying to push or pull the resistance, you lower the resistance under control and stop the exercise. Besides your positive strength, you also have a negative level, which can be worked to failure. I'll talk about negative training in my next blog. And there's a type of failure that entails your lifting and lowering form, which I will explain. Strength inroad. Most of the time, you want to perform HIT sets with a 20 percent inroad into your starting level of strength. Here's what I mean by that: Let's say that you could do 1 repetition with 100 pounds on a leg- extension machine. A second repetition would be impossible. That means 100 pounds is your starting level of strength in the leg extension. If you reduce the weight by 20 percent, you work with 80 pounds. That feels easy at first. But with each repetition, you make a deeper inroad into your starting level of strength. By the 10the repetition, your temporary level of strength is 81 pounds- just enough to lift the 80 pounds. You fail on the 11th repetition. Thus, after 10 repetitions with 80 pounds on the leg-extension machine, you've reduced your starting level of strength to 79 pounds of less. You made at least a 21 percent inroad into your starting level of strength. A 20 percent inroad is a good place to start, all though you may find you do better with more of less weight. So in the leg-extension example, you might find you can do too many repetitions with 80 pounds and would get a better set with 85. That's a 15 percent inroad. Others may not get to 10 reps with 80 pounds and would perform a better set with 75, which is a 25 percent inroad. Recovery ability. This is describes the wide array of chemical reactions that must occur inside your body for your system to compensate from the stress of the workout and get you back to your previous level of size and strength. Your goal, of course is to supercompensate and make adaptations to the workout that allow you to grow bigger and stronger. I want you to understand this right now. ( Your recovery ability does not increase in porportion to your ability to get stronger ). What this means is that as you get stronger, you must do less overall exercise. Because this is the opposite of how most lifters go about things, it's important to understand this concept from the start. Less training. Ever try sprinting as fast as you can for a quarter of a mile. which is one time around a typical high school track? You'll be lucky to make even 300 yards at an all out pace. In fact, perhaps only one man, Olympic champion Usain Bolt, has actually been able to sprint a quarter-mile 400 meters. Going for failure on an exercise is similar to sprinting as far as you can. A HIT workout is the equivalent of 8-10 of those all- out sprints. In fact, Usain Bolt sometimes trained that way. But I guarantee you, he didn't do it often- especially if his sprints were in the 45 second range. This is a fact of nature: The harder you train, the less you can stand. So as you train harder, you must do less. Richard Gayle BNR Fitness

How Much Weight Am I Lifting in a Push-Up?

Push-ups. I bet you love, or love to hate them. This weight-bearing exercise is fantastic at sculpting your shoulders and arms, building up your pecs (and for us ladies, giving us a little lift!), and making your back look just incredible. But, they’re not easy! So, I understand why when Tony Horton or Shaun T tells you to knock out a set of push-ups in P90X or INSANITY, you groan. And, after a few sets of these grueling exercises, perhaps you’ve started to wonder: How much weight am I really pushing here? What percent of my body weight am I lifting? Can I do push-ups on my knees instead? And, if I need to do them on my knees, should I bother doing them at all? Articles published within the Journal of Strength and Conditioning Research revealed that men lifted about 66.4% of their body weight with each rep when they did a push-up on their toes. On their knees, they lifted about 52.9% of their body weight. In other words, a 180-pound man will lift 119.5 pounds per rep doing a regular push-up and 95.2 pounds doing a push-up on their knees. Women lift slightly less of their body weight per rep, but the difference is negligible. Want to determine approximately how much you’re lifting? Put your scale on level ground and place your hands on it and do a push-up on your toes. Have a friend read the number on the scale if you cannot. Then, repeat the exercise, but this time, do the push-up on your knees. The number you see is approximately how much body weight you’re lifting though the number will vary depending on your arm position (i.e. military, diamond, wide, etc.) How to do the perfect push up: Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect pushup: 1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core. 2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angle. Keep your back flat and do not let your back or hips sag. If you can’t do a push-up on your toes yet, don’t give up! You’re still getting a great workout. For the few of you who want to make your push-up harder and lift more of your body weight, here are some tips from easiest to hardest: 1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted. 2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back. 3. Change the angle. Place your feet on a stable surface – such as a plyo box or weight bench – and keep your hands on the ground. This puts more of your weight onto your shoulders. 4. Move away from a stable surface and do your push-ups on a medicine ball or balance ball as demonstrated in P90X2. These exercises will not only challenge those muscles groups but also force you to tighten your core to stay balanced. 5. Forget push-ups. Do handstands instead.

You are WHAT YOU EAT...

It may be a cliche, but it is abundantly true. While you were growing in the womb, every cell of your body was created by what your mother ate and since then each of your constantly regenerating cells has been created by what you eat. You are, quite literally, what you eat. Since you can choose what you are made of, what do you want that building material to be? Do you want to be made of fillers, additives, sugars and chemicals, with free radicals running amok through your body like degenerate criminals vandalizing your cells? Or do you want to be made of lean protein, healthy fats and nutrient-rich fruits, vegetables and whole grains, with and abundance of phytonutrients and antioxidants to fight against those free radicals and other invaders? We've all heard of those foods called " healthy," "wholesome" and "superfood". I BNR would like to call the "Power Foods" because they wield and incredible amount of power to keep you both slim and healthy! The foods you choose influence your weight and body-fat level. The more Powerfoods you include in your diet, the closer you will be to your healthiest weight. Powerfoods fill you up with nutrient-rich goodness, fiber, protein and healthy fats, which work together to keep you feeling satisfied. They also keep your digestive system functioning the way it should - nutrients are passed into your body, while fiber and waste products are eliminated out. When you eat junk food, or when you diet and don't feed your body what it needs, it reacts by telling you to eat more. If you keep feeding your body more nutritiously empty foods, it tells you to eat more still. This vicious cycle causes you to become overweight and eventually obese. When you feed your body the nutrient-rich foods it needs, it says: " finally!" and lets you go on with your active life. Losing weight is not difficult when your diet is made up of Power foods. If you can't turn back the clock, you can as least eat foods that help you look and feel much younger than you are! Richard Gayle BNR Fitness

Protein The Building Block of Muscle

After oxygen, sand is the most abundant element on Earth. It's everywhere, in every crack and crevice. It even gets into your own cracks and crevices after a fun day at the beach. Well you can think of Protein the same way. After water, protein is the most common substance in your body. It makes up about one-fifth of your muscles ( the rest being primarily water ), but that's only a small part of your protein connection. " You find a little bit of it in every cell of your body, including in your organs, hair, nails and skin," says Tara Gidus, RD, CSSD, team in Nutritionist for the Orlando Magic. It was a great discussion on Skype Thanks for returning my messages Tara. Most Nutritionist, physiologist, and doctors refer to protein as " the building block of life" because without this important macronutrient your body wouldn't be able to build any part of itself at all. You probably haven't thought of protein this way before, but its rather crucial to your existence. - Protein constructs and repairs body tissues, and not just the muscular kind but cartilage, bones, organs, and connective tissues - Protein produces the enzymes that digest food - Protein is found in antibodies that keep you healthy by resisting diseases - Protein regulates body processes such as water balancing,oxygen and energy transportation,and making muscles contract OPTIMUM PROTEIN With so much going for protein, you might start contemplating raising cattle in your backyard, lol. But you can consume too much of a good thing-there's only so much protein your body can process. "once your body has enough for what it needs to rebuild muscle, it breaks down protein and stores it as BODY FAT! Generally, for healthy people, following a high-protein diet is fairly safe in the short term. But eating too much protein can potentially exacerbate liver and kidney problems for anyone who may already have trouble eliminating the waste products of protein metabolism. Whenever your body breaks down protein into glucose, it needs to remove both nitrogen and ammonia from the molecule ( the ammonia being a by- product of the process). Both of those actions require fluid, which is why it's important to remain hydrated when eating a high protein diet. So what's the best formula for safe and effective protein? In my understanding and the Dietary Reference Intake ( DRI ) recommendation for daily protein for men is 0.8 grams for every kilogram ( 2.2 pounds ) of bodyweight or 0.36 grams per pound. Athletes who strength-train need 1.6 to 1.7 grams per kilogram of body weight, which is twice as much as the DRI fro protein, That's roughly 0.72 to 0.77 grams per pound. If you feel you have money to burn, and feel like doubling or tripling that number, then know this; YOU ARE JUST WASTING YOUR TIME. YOUR BODY CANT PROCESS MORE THAN ON GRAM OF PROTEIN PER POUND OF BODY WEIGHT EACH DAY. EX: If you weigh 190 pounds, then between 136 and 146 grams of protein is optimum. Thats about 584 calories worth of protein, since every gram of protein contains 4 calories. Thanks, Richard Gayle BNR Fitness

Hydration Danger Zones

OVERHYDRATION It's hard to imagine that water could be bad for you, but just like everything else, too much water at the wrong place or the wrong time can actually be harmful. Moderation is the key, even when we're talking about water. When considering your water intake, you must also consider overhydration.. Hydration is a delicate balance between fluids and minerals. The concentration of sodium and other minerals ( collectively know as electrolytes ) in the bloodstream must fall within a very narrow range, or it can affect muscle contractions. That includes the most important muscle: your heart. When you take in too much water relative to the amount of electrolytes in your body, the result will eventually be a condition called hyperhydration or hyponatremia. The problem is that the blood has become too dilute, which is just as dangerous as dehydration. During dehydration there are high levels of electrolytes without enough fluids. Surprisingly, the symptoms of dehydration and hyperhydration are basically the same. Hyperhydration occurs more frequently than you might think, particularly in endurance events like marathons and triathlons. Not nearly as well documented is the possibility of bodybuilders hyperhydrating due to high intakes of purified water combined with very low food and sodium intakes during a cutting diet. While no occurrence of hyponatremia have been documented in strength trainers not participating in another sport, you should be aware that very hight intakes of purified water over and extended period of time may put you at risk. Whether you're training for and endurance or preparing for a strength-training competition, you can avoid hyponatremia with a few simple precautions. If your training for your first competition, don't cut all salt out of your diet ( though, as a general rule, most of us could et away with a lot less then we currently take in). If the day is cooler or less humid than you expected, compensate by drinking less than you'd planned during the event. So I will leave you with this last important Thought!!! When you are dieting for make weight prior to a competition, don't overdo the water. Drink water with minerals in place of purified water, or don't remover all the sodium from your diet. As long as you are eating, your risk of hyponatremia is remarkably diminished.