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What are carbohydrates? | From Mike Mentzer Heavy Duty | Carbohydrates

What are carbohydrates

What are carbohydrates

If,in fact,protein has been the most over-emphasized nutrient, then carbohydrates have been the most maligned. The anticarbohydrate litany began in Britain in the early 1950, and reached its apex in the U.S., when diet books by so-called “experts” blamed carbohydrates for everything from obesityto schizophrenia! Talk about being estraged from realty. Now let’s debunk the theories of those who rail against carbohydrates.
One of the first things we lear in elementary biology is that life on the planet earth is dependent on the sun. We also learn that all of our food energy begins with plants. When we eat beef, for instance, we derive nutrients that the animal stored by eating grass.
Plants ger their energy in a process involving the sun called photosynthesis, which means “putting together with light”. What the sun is putting together are two of the most common chemicals on earth and in its atmosphere – carbon dioxide and water. Plants use oxygen to combine with carbon dioxide and water to form a hydrated carbon, or carbohydrate, as we commonly refer to it.
Carbohydrates are the primary fuel source of our muscles. And for high intensity training of the Heavy Duty variety or any other type, carbohydrate in the form of the simple sugar, glucose, is the only fuel. When we don’t take in enough sugar throught our diet to fuel muscular contractions,our bodies transform the amino acid alanine, derived from ingested protein or our own muscle tissue, into glucse. So carbohydrates also have a “protein-sparing effect,” which should cause any bodybuilder on a low-carb diet to reconsider such folly. Both our muscles and our central nervous system derive almost 100 percent of thir nutrition from sugar.
In addition to supplying energy, carbohydrates supply important building blocks of life. The ribose found in RNA and DNA is made from carbohydrates we consume. In light of all these facts, how can carbohydrates be poisonous toxins as asserted by the anti-carbohydrate people?
The fact is that carbohydrates can be dangerous, but only when consumed in exess. The body has a certain capacity for dealing with excess beyond need. But this capacity is not infinite, and can be overwhelmed. The same is true, however, with proteins and fats. Proof exists now that excess protein may be the most harmful of all, having been implicated in intestinal cancer, kidney disorders and a host of other degenerative diseases.

Carbohydrates, therefore, are a vital nutrient in the bodybuilder’s diet. In addition to providing the energy necessary for intense workouts, carbohydrates (in the form of glycogen) are stored in muscles, where each gram of glycogen “holds” three grams of water.

This is the reason you often feel loggy, and gain an inordinate amount of weight, the day after going on a carbohydrate binge. And living on low-carb diets inevitably results in periodic binges.

No matter how hard you try to abstain, the wisdom of the body wins out eventualy. and will attempt to “over-compensate” for the prolonged shortage of vital carbohydrates by making you eat everything in sight. This sets up a pattern of failure and frustration for many who equate such binges with moral weakness and personal shortcomings. These binges are the natural result of trying to live on a very low carbohydrate diet, as Dr. L. M. Vincent points out in his book on dancers, Competing With The Sylph. Why not avoid all that by folowing a well-balanced diet which has up to 60 percent carbohydrates?

The Wisdom of Mike Mentzer!

What are carbohydrates article is from Mike Mentzner book “Heavy Duty”.

Official website @ Mike Mentzer Heavy Duty

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Food Pyramid Benefits | Role Products and Importance | Food Pyramid


Food Pyramid Benefits

Fat & Sweers

  • Role – The Fats and Sweets group contains no vitamins or minerals and left are just plain calories. Satured fats (contained in butter, cream, oils) are particulary bad for health.
  • Products – Butter, Oils, Candies, Cakes …
  • Importance – Smallest group, Sparingly

Milk & Cheese

  • Role – Milk and its derivative products are a rich source of dietary calcium, but also provide protein, phosphorus, vitamins (A and D). Calcium is a mineral which is essential for healthy bones
  • Products – Milk, Yogurt, Cheese …
  • Importance – Small group, 2-3 servings

Meat & Beans

  • Role – The Meat group is rich in protein, iron, zinc, and vitamins (B). Protein is very important for maintaing healthy muscles, tendons, bones, skin, hair, blood, and internal organs
  • Products – Meat, Poultry, Dry beans, Fish, Eggs, Nuts
  • Importance – Small group, 2-3 servings


  • Role – Fruits are low in calories and fat and are a source of natural sugars, fibers and vitamin (C).
  • Products – Apples, Bananas, Oranges, Berries …
  • Importance – Medium-size group, 2-4 servings


  • Role – Vegetables contain essential vitamins (A and C) and minerals (iron, calcium, …) that are important for body to grow and function.
  • Products – Potatoes, Broccoli, Carrot, Spinach, …
  • Importance – Medium-size group, 3-5 servings


  • Role – Careals (grains) consist of carbohydrates, an exellent source of energy. They are not fattening and provide vitamins (B), minerals and fibres.
  • Products – Bread, Rice, Wheat, Pasta, …
  • Importance – Largest group, 6-11 servings

food pyramid benefits

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Food Chart | 4 Food Groups by health benefits | Basic Food Chart


Food Chart | 4 Food Groups by health benefits | Basic Food Chart

Eat something form each group every day


Group 1 – Building
Body Building Foods
build the body and prevent the tissues wearing out

  • Milk
  • Cheese
  • Eggs
  • Meat
  • Fish

Many vegetable foods such as peas and beans, bread and potatoes, help in body-building; bu they are not such good body-builders as these five.
Group 2 – Energy
provide fuel for the body

  • Potatoes
  • Bread
  • Flour
  • Oatmeal
  • Rice
  • Sago
  • Sugar
  • Dried Fruit
  • Honey
  • Cheese
  • Butter
  • Margarine
  • Dripping
  • Suet
  • Lard
  • Bacon
  • Ham

Group 3 – Protective
give protection from illness

  • Milk
  • Butter
  • Margarine
  • Cheese
  • Eggs
  • Herrings (fresh,canned or salt)
  • Salmon (fresh or conned)
  • Liver

Group 4 – Protective

  • Potatoes
  • Carrots
  • Fruit (fresh or canned, but not dried)
  • Green vegetables (fresh or canned, but not dried)
  • Salads
  • Tomatoes
  • Wholemeal bread-Brown bread

Protective foods are needed for proper nourishment. They build teeth and bones and help body to resist infection.
Food Chart

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Lemon Water Benefits | Natural Energizer | Facts Improve your health


Lemon Water Benefits

Lemon Water Benefits

Lemon is a natural energizer;
it hydrates and oxygenates the body so it feels revitalized and refreshed!

Lemon Water Benefits FACTS

Boosts your immune system

Balances pH

Flush out unwanted materials

Decrease wrinkles and blemishes

Relive tooth pain

Relives raspiratory problems

Cures Throat Infections

Excellent for Weight Loss

Reduces Fever

Blood purifier

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What three things affect your weight | Awesome body


Improper diet prevents reduction of pounds and lead to weight gain . There are some , but not much obvious factors that severely affect the thickness . We bring you their list .


Stress causes an increase in levels of cortisol , a hormone that is essential to maintain biochemical balance . Increase its level affects the thickness , especially in the area around the stomach and waist . These types of fatty deposits known as ” toxic ” fat . Cortisol affects the levels of insulin and blood sugar regulation .

How much are you more stressed out so the higher the level of cortisol . When this level is higher than normal , it may cause an increase in appetite . For these reasons, you should avoid stressful situations , if you want to get and hold the desired weight .


Too little sleep can slow down the process of weight loss . Studies show that women who slept more than seven hours a night , are thinner than those who sleep a lot less . This is so because the level of cortisol begins to grow after 22:30 and 23:30 hours , if you’re still awake .

Therefore , the ideal time for sleep would be around 22:00. The level of cortisol is usually lower in the evening , but if you sit up late at night increased cortisol levels can directly affect the increase in appetite , so you’ll probably walk to the kitchen in the late hours .


If you want to lose weight , it would be wise to drink green tea . Studies have shown that women who consume it regularly have a lower absorption of cholesterol and triglycerides .

Also , studies have shown that eight cups of green tea a day may reduce the level of fat in the blood , including cholesterol . It should be noted here that caffeine does not play any role – even decaffeinated green tea has the same properties .

What you should avoid is alcohol , carbonated and sweetened drinks , and drink more water and green tea .

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Smoking and bodybuilding | give it up | stop smoking

Smoking and bodybuilding

Smoking and bodybuilding

More and more we see that after training people smoke and resting with a cigarette.

It is clear that this is a very bad thing for human health because smoking is generally one of the biggest causes of a range of diseases. What consequences specifically leaves to exercise and how much is it “smart” decision, we will try to clarify.

– Destruction of fitness

It is clear that the condition has a direct connection with the respiratory organs, smoke drastically reduces lung capacity, in a way that increases the resistance of the respiratory tract and so reduces the amount of oxygen in the blood vessels, it becomes clear why smokers tend to come up for air during the execution of the last repetition of the series or what have major problems in performing cardio exercises.

– Reduction results

During the recording of cardiac activity of smokers and non-smokers during the conduct of an identical physical intervention, it was noted that the smoker typically has about 30 percent higher heart rate than a person who has no problem with this vice. This means increased blood pressure, reducing blood flow, more energy and as a result, weaker progress.

– Increased mucus

Mucus, which is formed on the mucosa of smokers is twice as dense than that formed in non-smokers, and its accumulation hinders breathing.

– Less oxygen in muscle cells

Carbon monoxide, the gaseous compound which is found in cigarette smoke, it is easier to bind to a molecule in blood. Therefore, smoking is changing oxygen molecules in a molecule of carbon monoxide, which reduces the total amount of oxygen absorbed into the blood from the lungs, including muscle cells.

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Salt is good ? | Interesting Facts | Sodium Chloride

Salt is good


Salt is good ?

Interesting Facts | Sodium Chloride

The recommended daily consumption of sodium is 2.300 mg.

Salt is essential for maintaining proper hydration levels as well as for proper functioning of bodily systems.

The best way to cut back on salt intake is to limit consumption of prepared or processed foods, which are usually high in sodium, preservatives, and other assorted unhealthy ingredients.

To cut down salt intake, pay attention to the brands you choose, which can vary greatly in sodium usage.

Importance of Sodium

Sodium plays an important role in body function. Sodium is essential to extra cellular fluid and helps maintain the correct amount of fluids in the body. It also helps to transmit electrical nerve impulses and transport nutrients to cells. Sodium takes part in influencing the muscles as they contract or relax. A deficiency of sodium could result in headache, vomiting, confusion, dizziness and low blood pressure. A healthy range for daily sodium intake is between 1,500 and 2,400 milligrams. Individuals with high blood pressure, diabetes or chronic kidney disease may need to limit their amount of sodium to the lower end of this range.

“Salt in the soup, salt on the breakfast egg, salt in the salad dressing, salt on the chips… Without sodium chloride most dishes taste rather bland. It actually makes sense to eat some salt, because the body is not able to produce the mineral nutrients sodium and chloride on its own. This is despite the fact that they are of vital importance: they regulate the water balance in the body, reinforce tissue tension, are part of all digestive fluids, and participate in the transmission of stimuli in muscle and nerve cells. On top of that, sodium is also essential for the strengthening of the bones.

Why to much salt is bad?

The iodine found in sodium is a necessary part of anyone’s diet, but you only need trace amounts. Sodium is general is really bad for makes you bloat, is highly addictive, and can lead to high blood pressure.

However, according to the Deutsche Gesellschaft für Ernährung – DGE (German society for nutrition), we ingest four times more salt than our body actually needs. This in turn is not particularly good, because too much salt can lead to high blood pressure. The more sodium there is in the blood, the more the body has to counterbalance it with water.

This greater volume puts more pressure on the arteries. Simultaneously, it triggers the arteries to contract, which causes the blood pressure to shoot up. In some people this is more pronounced than in others. People who know about their sensitivity to salt should, therefore, only use it sparingly.”

Salt is good ? … Source:

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Protein Shakes Recipes Homemade | How to Shake it? | Awesome Nutrition

Protein Shakes Recipes Homemade

Protein Shakes Recipes Homemade

Protein Shakes Recipes Homemade

Here are some Protein Shake Recipes i found on web..

Smoothies for weight loss


Energizer shake

Energizer shake

Wild Berry Boost

Wild Berry Boost

Lemon Raspberry

Lemon Raspberry

Breakfest Vanilla

Breakfest Vanilla

Tropical Treat

Tropical Treat

Pinneapple Strawberry

Pinneapple Strawberry

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Junk food | Foods you should never eat | Awesome Body


junk food

Junk Food

Never eat this food