The power of Vitamins part 2

 What a busy weekend.I hate hang over,feeling so tired the next whole day.
Lets continue from where we stop. 

Vitamin C

It helps to strength tissues, helps in healing, production of red blood ceels, fight bacterial infections and regulating cholesterol.

Source: Most fresh fruits and veggies.

Vitamin D

It support proper calcium absorption and keep your skin healthy.


Source: Deprive from sunlight, cod liver oil, salmon,mackerel.

Vitamin E

Along with Vitamin A, Vitamin E helps seek out and destroy those free radicals.


Source: Polyunsaturated and monounsaturated vegetables and cereal oils.

Vitamin K

Vitamin K is needed for the formation of prothrombin ,which is required for blood to clot.Vitamin K has also been linked to bone density. Supplementing with it can help promote strong bones.


Source: dark green leafy veggies

Vitamin B5( pantothenic acid)

It is involved in production of red blood cell and adrenal hormone.
The body converts pantothenic acid to a catalyst called coenzyme A, which is very important for energy production in the body. It also helps maintain cholesterol level.

Source:Most grains, vegetables, and meats


Vitamin B7( biotin)

It  plays a key role in the metabolism of proteins, fats and carbohydrates.It increase energy levels, and by supporting efficient digestive, biotin may also promote weight loss

Source:oatmeal, vegetables, peanuts, mushrooms, egg yolks, rice, nuts, spinach, potatoes and poultry and beef


New week is approaching. DO what you have to do.Get it done and dont give any excuses.

Peace out.
Alex

How to get their easily

Hey everyone! How's the week going. Just wanna talk about why people failed to get things done most of the time before i continue "power of vitamins Part 2".


The one reason  is that people love multitasking. They  wish to get all things done at once. I would say this is BS. How can you focus on so many things at a time?How do you expect it to be done nicely. I like to call this "broken focus".  If we focused on the main issue in front of us, we could KO it in no time and move on.Holding all the problems in our mind will just overwhelm you.

 What you should do is  take one step at a time.Dont make it  more complicated then that.Its actually not as hard as you think. Dont ever be greedy. Inch by inch ,life is a cinch . Yard by yard life is hard.
. Applying this to all areas of life will make things far more easier and less stressful which reduce your cortisol level(stress hormone ). Rise of cortisol level will turn you into catabolic state which breaks down your muscle tissue leading to lower metabolism.


SO....Focus on the main prize and dont worry about the little things.

Enjoy the weekend! Peace out.

Alex

The power of Vitamins

What are Vitamins? Vitamins are substances , which are natural and organic. They are essential and we need it in small amount to sustain life. Vitamins are organized into fat-solublewater-soluble categories. The fat- soluble vitamins require a fat-based environment in which to function, and the water soluble vitamins require a water-based environment. and

Vitamins A, D,E,K >> They are fat soluble and require a sufficient amount of minerals and fats in order to be properly absorbed within the digestive system and these vitamins are stored in the liver.

Vitamins B,C,folic acid, Biotin; and Pantothenic acid

Ok lets take a close look at each of the Vitamins.

Vitamin A  (Retinol) 

Vitamin A has a well-established relationship with normal vision ,helps keep bones,skin and red blood cells healthy and is also needed for immune health.

*A precursor to vitamin A is beta-carotene.( A precursor is a substance that, under proper conditions, is converted into the active form of vitamin.)

Source: Retinol : egg yolks,fish oil,butter,liver

              Beta-carotene: dark green and brightly pigmented fruits and veggies.

Vitamin B1(Thiamin)

Vitamin B1> Convert energy from food(carbohydrate metabolism).

Source:whole grain cereals, enriched grains, pork, beans

Vitamin B2(Riboflavin ) 

Vitamin >Protein , Carbohydrate and Fat metabolism

Source:Milk and dairy products, eggs, dark green leafy veggies, whole grains cereals and enriched grains.

Vitamin B3(niacin) 

Niacin is involved in energy production from protein,carbohydrate ,fat; and glycogen synthesis.

Source:Milk ,eggs ,turkey,chicken  <<Food high in tryptophan( amino acid that can be converted to niacin)

            Whole grains ,enriched grauns lean meat, fish, poultry << food high in niacin 

Vitamin B6(pyridoxine)

Vitamin B6 are involved in metabolism of protein and carbohydrate. They support immune and nervous system and provides optimal energy level. They also help produce insulin, neurotransmitter and enzymes.

Source:whole grain,cereals, meat,fish and eggs.

Vitamin B 12(cobalamin)

Vitamin B12 helps with protein,carb and fat metabolism, protein synthesis , neurotransmitter formation and glycolysis (ATP produced through the breakdown of glycogen to glucose.) 

They support the Central Nervous System so that you function at your best and are also the key elements for supporting fat loss and muscle building 

Source:Eggs,meats abd milk

I will be posting for information for the remaining Vitamins on my next post so stay tune :)

By Alex





 

Tip to keep your fat off

I came across this article about how you can eat less and satisfy your stomach.

>>>>> Just 1 simple step <<<<<

You can try this little trick this weekend and see how it feels.


Enjoy!!


By Alex

Funny Shit!!!

Its hilarious seeing ppl get prank :)
 Enjoy!






Hope it brighten up your day :)

Alex

Tips to maximize muscle tension=bigger muscle

Hi guys hows training going on?Hope your not slacking off. Today im goin to talk  about " form". Lots of guys i see in the gym tried to lift as heavy as they can by sacrificing form ,cheating and using their momentum to get the weight up.



For example a bicep curl. They use "body language" arching their lower back to curl the weight up and lower the weight as fast as they can. This place alot more stress on your lower back rather then your bicep and might cause injury. Why bother doing it? Just head over to do back extension.


You should minimize the momentum and maximize the tension on your bicep. Try curling it up without much "body language " and control on the way down .This is a "mid range" exercise. I like to use a 4010 tempo, 4seconds of lower the weight,0second pasue at the bottom, 1 second up explosive and 0 second pasue at the top. However you can use a bit of momentum to squeeze out those last few reps.

                                          Feeling really pump after a arm workout


Conclusion: Control, stretch ,power!!  It doesnt matter how much you can lift,is how you lift it efficiently placing maximum stress on the specifically target muscle group that grows the muscle.



Train hard, train smart and train safe!

Alex.

Bench press gone wrong

There's a reason why its called a "suicide grip".