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20 Super Foods You Need to Build Muscle & Lose Fat

20 Super Foods You Need to Build Muscle & Lose Fat
To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats. Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Lots of you struggle to get these foods. 1. Don’t worry about cholesterol in eggs. 2. 3. 4. 5. 6. 7. 8. Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Putting it All Together.

The Best Exercises For Losing Weight When you want to lose weight, you want to burn the most calories in the least amount of time. Cardio workouts that use the large major muscle groups like the legs and core, and that force you to bear weight, are usually the most effective for weight loss. Ultimately, choose an exercise that you like so you are more likely to make it part of a regular routine. Running burns a lot of calories because your whole body is involved in the activity. Walking is an easy alternative for people with arthritis, knee and back pain or for the obese. Interval training -- alternating bouts of higher intensity exercise with more moderate periods -- effectively burns calories, reports a study in the journal “Applied Physiology, Nutrition and Metabolism.” According to “Fitness Magazine,” circuit training burns 30 percent more calories than following a traditional strength training routine that involves performing a set and then resting.

Sexy Legs Workout Posted by Cags R under Fitness & Training on 21 November 2012 at 1:00 AM With the holiday season fast approaching, you want to make sure your thighs and calves look hot in the tights for your elf costume - right fellas? That's why this week we're challenging you to this fast and effective bodyweight workout which will strengthen your legs - and as we all know, strong is sexy! Check out how to make the most of this workout for your lower abs, glutes and legs with this guide: how to perform exercises for the sexy legs workout and add the workout to your training now! Get more advice and Challenge ideas by signing up to Tribesports - it's free, fun and most importantly fitness focused!

The Food Lab: How to Make Tonkotsu Ramen Broth at Home It's time for another round of The Food Lab. Got a suggestion for an upcoming topic? Email Kenji here, and he'll do his best to answer your queries in a future post. [Photographs: J. Like most of you guys out there, the ramen of my youth was served in two discrete serving sizes: by the Cup, or by the Oodle. *Damn you, George Lucas, for continually finding new ways to make me poorer and you richer thirteen bucks at a time. Imagine my elation, then, several years later when I found out that Cup Noodles are not the be-all end-all to ramen. Since then, I've been a man obsessed, eating ramen at nearly every ramen-ya in New York, and throughout different regions of Japan. *Don't worry, our love always manages to bounce back like a good alkaline noodle there's no smell more warming on a cold day than a big hot bowl of tonkotsu ramen set before you As a New York resident, I've got it easy when it comes to finding good ramen (check out our guide to the best here). The challenge? simmer-fest

Potatoes Bad, Nuts Good to Stay Slim Everyone knows that people who chow down on french fries, chug soda and go heavy on red meat tend to pile on more pounds than those who stick to salads, fruits and grains. But is a serving of boiled potatoes really much worse than a helping of nuts? Is some white bread as bad as a candy bar? Could yogurt be a key to staying slim? The answer to all those questions is yes, according to the provocative revelations produced by a big Harvard project that for the first time details how much weight individual foods make people put on or keep off. The federally funded analysis of data collected over 20 years from more than 120,000 U.S. men and women in their 30s, 40s and 50s found striking differences in how various foods and drinks — as well as exercise, sleep patterns and other lifestyle choices — affect whether people gradually get fatter. The findings help explain why many people put on weight little by little over the years without even realizing it. Read more at The Washington Post.

Travel Workout: 20 Minute Sweat HIIT Bodyweight Workout! Looking to get a good sweat in? This 20 minute HIIT workout should do the trick! We tried this workout for the first time yesterday morning and it kicked our butts! If you’re looking for a little longer of a workout, check out our Cardio Crush Workout. As always, if you have any questions, feel free to ask! 1:00 Jump Rope (substitute with Run/Jog if you’d like don’t have a jump rope):30 Side Lunges:30 Bodyweight Squats1:00 Run/Jog:30 Burpees:30 Front Lunges1:00 Jumping Jacks:30 Mountain Climbers:30 Speed Skaters1:00 Butt Kickers:30 Lunge Kicks:30 Bodyweight Squats1:00 Run/Jog:30 Side Lunges:30 Push Ups If you see an exercise listed above that you’re not too familiar with please be sure to click the links below to find a video explanation of the exercise. Each full round is 10 minutes long.Try not to take breaks between exercises (if possible).Break for 2-3 minutes (or as needed) in between rounds.Repeat 2x for a solid 20-minute workout!

How to Make Bagels: A Users Manual at - StumbleUpon While making bagels may seem challenging to home cooks, it's actually not as complicated as you might think. But before we get into the specific recipe and bagel-making process, let's explore a few urban myths: Do You Need a Special Type of Flour to Make Bagels? No. Bagel shops often use a type of high-gluten flour to achieve that distinctively chewy texture and to stand up to the rigors of mass production, but you can opt for more readily available unbleached bread flour and still achieve fantastic results. Plus, even though bread flour contains slightly less protein—12.5 percent compared with 14 percent for high-gluten flour—it actually tastes better. Is Barley Malt Syrup Essential to That Distinctive Bagel Taste? Yes and no. Barley malt syrup is available at most supermarkets, but if you can't find it, use brown rice syrup, honey, or agave. Can You Make Good Bagels in One Day? While not a difficult or labor-intensive process, bagel making is a two-day affair.

Bedtime Snacks That Help You Burn Fat According to Doug Kalman, R.D., director of nutrition at Miami Research Associates, our bodies burn more calories digesting protein than carbohydrates or fats. Protein also keeps blood sugar levels even. Turkey breast is a good source of lean protein, but tuna or salmon are even better. Protein powder is full of amino acids that burn fat. "Indulge" With Dairy-Free Spinach Stuffed Shells | PBS Food - StumbleUpon I can pack away some serious stuffed shells. Cheesy, warm and delicious, stuffed shells are the ultimate comfort food out there in my opinion. They’re also a great make-ahead dish for company. Whose eyes don’t widen when they see a huge pan of shells coming out of the oven? Lately though, I’ve been really wanting to experiment with a lighter variation, a vegan version. Call me crazy, but I wanted to see if it was possibly to cut the cholesterol but not lose any of the flavor. In this dairy-free version, I use a blend of tofu, olive oil, garlic and nutritional yeast as the “ricotta” filling and I swear you won’t be able to tell the difference! Cut down the cholesterol without losing any flavor in this vegan stuffed shells recipe from Jenna Weber of Eat, Live, Run. Ingredients Directions Drain the tofu and pat dry with paper towels. Yield: 6-8 servings Jenna Weber is half of the Fresh Tastes blog team.