Monday, August 17, 2009
These are usually safer than free weights as the machine can act as a "spotter"--so if you can't handle the weight, you don't need extra help to safely put the weights down--the machine does this part for you.
A bodybuilder has the freedom to work out alone using machine weights--the setup process is simple and does not need to involve a lot of teamwork.
Machine weights are great for higher repetitions with lighter weights--this is really effective for toning muscles and maintaining muscle mass.
However: machine weights have a limit on how heavy you can lift--so if you're a heavy bodybuilder, this could be very limiting once you have reached the highest level. (Most machines have a top limit at 200lbs.)
There is more freedom for the bodybuilder to do various exercises with the same weights to work out different parts of the body--the same dumbbells can be used to train triceps as well as biceps!
The results are fast and noticeable with free weights--when you use heavier weights (and less repetition), you will gain muscle faster.
There is no limit as to how heavy a bodybuilder can go with free weights--up to 500lbs if you're willing!
However: free weights can be quite dangerous--oftentimes you will need someone to spot you to prevent serious injury.
For a successful bodybuilder who likes to spice things up, a combination of machine weights and free weights can make up a fun and effective muscle-training regime. Whatever your weight-training capacity and level, always remember that safe bodybuilding practices are more important than pushing yourself beyond your capacity to get faster results.
Help your muscles recuperate by consuming healthy high protein foods such as Eggology egg whites. Healthy and fresh egg whites has helped many professional bodybuilders achieve their weightlifting goals. Learn more about how you can incorporate egg whites into your daily diet!
Friday, August 14, 2009
This time, we thought we would mix it up a bit and add some applesauce to add moisture and flavor. It's so yummy you might not have any left over for freezing!
Banana Bread with Applesauce
- Prep time: 20
- Cook time: 60
- Yield: 1 large loaf or 4 mini-loaves
WHAT YOU NEED:
- 2 1/2 cup all purpose flour
- 2 tsp baking powder
- 1 tsp baking soda
- 1 tsp ground cinnamon
- 1/2 cup applesauce
- 1 cup sugar
- 3 oz, Eggology Fresh Egg Whites
- 4 bananas peeled & mashed
- 1 tsp vanilla extract
1. Preheat oven to 350-degrees. Spray an 8 x 4 x 3 - inch
2. Combine flour, baking powder, baking soda and cinnamon in a small bowl and set aside.
3. In a large mixing bowl, stir together the applesauce, sugar, egg whites, banana and vanilla. Add flour mixture all at once and stir gently to blend.
4. Pour batter intoprepared
Thursday, August 13, 2009
These mini quiches can be made ahead of time and make a great Breakfast or Lunch on the go. They also make a very healthy, high protein snack to help your student get through their study time.
Very Healthy Vegetable Quiche Cups To Go
1 package frozen chopped spinach
3/4 cup Eggology egg whites
3/4 cup shredded reduced-fat soy cheese
1/4 cup green peppers, diced
1/4 cup onions, diced
3 drops hot-pepper sauce (optional)
1. Cook the spinach according to instructions, then drain the excess liquid.
2. Line a 12 muffin pan with baking cups. Spray the cups with cooking spray.
3. Combine Eggology egg whites, cheese, peppers, onions and spinach in a bowl. Mix well.
4. Divide evenly among the muffin cups.
5. Bake at 350 degrees for 20 minutes, until a knife inserted in the center comes out clean.
For those really rushed mornings (and you know they will happen), keep some Eggology On The Go on hand so you can enjoy a healthy breakfast or snack in seconds flat.
Got a recipe idea or want to share your thoughts on this one? Tell me in Twitter or on Facebook!
Tuesday, August 11, 2009
I came across some excellent work out videos from Pro Fitness Trainer and INBA Forever Natural Universe Champion Michael Ferencsik on his site, Ripped Natural Body Building. Michael shares his training expertise in a series of videos designed to help bodybuilders of all levels achieve their goals. This video demonstrates 2 contrasting moves that will challenge and define your biceps and help you break free from “bicep blues”. Try these moves and tell us what you think on Twitter or in our Facebook!
Photo Credit: fitsugar.com
Monday, August 10, 2009
Faildo is the captain of a six-member United States team that competed in the World Amateur Championships in Jeju, South Korea. He became the captain of the team by winning the division title at the U.S. qualifier in New York City in 2007. Although Faildo’s decision to not use steroids may have delayed his weightlifting stardom by twenty-six years, Chris deems this delay worth the while because it shows that successful bodybuilders do not have to rely on injecting hormones to win.
Eggology egg whites are great alternatives for bodybuilders who want to keep their bodies free from hormones and steroids. The low-carb, low-fat, and high-protein composition of Eggology egg whites helps generate muscle growth while keeping the body lean.
So if you think you're the only one that does not use drugs to be muscular, you are not alone. Look at what Hawaiian Hurricane was able to achieve on egg whites! That's a healthy inspiration for all the rest of us.
Tuesday, August 4, 2009
Early in the 90s, studies revealed that whey gets digested quickly and thereby is a very effective ingredient to boost protein synthesis. Ever since then, people have opted for the less expensive whey protein than the more pricey egg white protein for muscle gain.
Later on, more studies revealed that slow-digesting proteins like casein actually minimized muscle protein breakdown and helped bodybuilders gain muscle.
Additionally, egg white protein digests fairly quickly. This allows egg whites to not only help boost protein synthesis, but also prevents muscle protein breakdown. Egg white protein is practically free of carbohydrates and fat--making it the perfect ingredient for those who are trimming down on fat.
Bodybuilders today are appreciating the value of egg white protein as more and more start to incorporate egg whites into their daily diets. Egg whites make wonderful protein shakes and smoothies--an easy and quick way to get your protein fix for the day!
So the next time you find yourself tempted to reach for the whey protein, take a look at the benefits of egg-white protein and try Eggology Egg Whites instead. Share your success stories with us (in the comment box) and we'll egg you on!
Read more about how egg-white protein helps you gain muscle.
Friday, July 31, 2009
Thursday, July 30, 2009
In order to keep challenging yourself and to keep building muscle, you must change your work out every two weeks to keep your body "guessing." Not only is this physically effective for your bodybuilding goals, it also makes it more fun for you to work out every day!
While you do not need to constantly change up your food every two weeks to keep your body from "adapting to it", it is still a great idea to spice up your old ingredients to make new dishes! After all, a happy and exciting array of healthy food options can make a happy bodybuilder!
Eggology egg whites not only help rebuild muscles and provide bodybuilders with essential nutrients and protein, it is also healthy and delicious to eat in various dishes! Eggology offers several variations of healthy egg white products such as: Eggology On-The-Go, decadent all natural gourmet desserts, Eggology ice cream, and all natural hardboiled eggs.
So spice up your workout and spice up your diet too! Life is short, live it up! Be healthy, be ripped, and be happy!
Monday, July 27, 2009
To maximize muscle growth it is crucial that you eat first thing in the morning, since your body has been in a state of starvation. While you sleep, your body burns your muscle for energy since your glycogen store is low. It's also necessary to consume protein, such as Eggology Egg Whites, between regularly scheduled meals so that your muscles are constantly being fed.
Before a workout, you need to feed your muscles with a protein source and follow up your workout with more protein to repair your muscle cells from your strenuous workout. Don't forget to eat a slow acting protein prior to going to bed too! Muscles experience maximum growth at night, by eating casein proteins , such as an egg white scramble, you encourage them to grow!
Prepare your body for maximum muscle growth by consuming the right protein at the right time!
What is your favorite protein source? Share your favorite combinations!
Friday, July 24, 2009
Of course we love using Eggology Egg Whites as our primary source of protein. But even we have to admit that it is necessary to vary your sources of protein so that you maintain a well balanced diet. So, what do we recommend, outside of the normal chicken and tuna realm?
- Raw Nuts - These provide a great source of protein PLUS they are a great source of healthy fats, minerals and antioxidants. I make huge batches of trail mix-just be sure that you use two-thirds cup of nuts to every one-third cup of dried fruit! Use them in stir-fries or eat them plain...any way you crack it-they are wonderful!
- Beans - Most beans contain 20% protein and high in carbohydrates which provides long lasting energy. Pair beans with rice to make a great, protein packed meal! (On a side note, check out this awesome blog post on nutritiondata.com to find out why you may not be getting a complete protein by combining these two products!)
- Milk - It does a body good! There has been talk that soy milk is a better source of protein, but check out this study to see what researchers at McMaster University are saying-their studies "clearly show that milk proteins are a superior source of protein in producing muscle mass gains in response to weightlifting."
- Quinoa - It is called a "supergrain" because of the wonderful nutrition it offers. It contains more iron than other grains, has high levels of potassium, riboflavin, magnesium, zinc, copper, and folacin. It is a great source of protein. Unlike other grains it contains plenty of the amino acid lysine, as well as the other essential amino acids, so it provides complete protein.
- Oats - Whole grains provide muscle-friendly protein, along with fiber and other nutrients. For an amazing and healthy and protein packed breakfast, check out this Banana Oat Protein Breakfast Pancakes recipe!
Thursday, July 23, 2009
Eggology Egg Whites are perfect for fast muscle rebuilding; the rich protein content provides muscles exactly what they need to recuperate so that you will be able to hit up the gym again first thing tomorrow!
You can incorporate Eggology Egg Whites into your daily diet in many creative and delicious ways! Try one of our appetizing recipes for fresh ideas!
Thursday, July 16, 2009
According to Stophairloss.com, "egg whites are naturally rich in vitamin A, D, E and several vitamins of B-group. All of them are good for hair: vitamins A, D and E are especially useful to treat hair loss, besides, vitamin A increases sebum production which oils dry hair and prevents dandruff and thick scalp, Vitamin D provides hair growth, and vitamin E increases oxygen absorption. B-vitamins are mostly responsible for hemoglobin. They increase the amount of oxygen and improve blood circulation."
You can make your own egg white hair treatment products at home by mixing 1 Eggology egg white with 1 teaspoon of honey and 2 teaspoons of olive oil. Work mixture through damp clean hair. Leave the treatment in your hair for 30 minutes (sit out in the sun if desired to intensify effect) then rinse out well. This conditioner will tame split ends and give luster to your locks.
Enjoy an afternoon off this summer and rejuvenate your hair by giving it maximum control and shine!
Wednesday, July 15, 2009
Monday, July 13, 2009
When you are training for a marathon, it is normal to load up on carbs, because you want the fuel to help get you through the race or a difficult long, training day. MarathonPal.com gives a great breakdown of WHY you need carbs and you can check it out in full, but the short version is this: "The goal of carbohydrate loading is to super load muscles with glycogen to delay fatigue and enable your to maintain high intensity exercise for longer. When competing for over 90 minutes normal glycogen stores will not be enough to maintain exercise. Carbohydrate loading is a method of increasing stored glycogen by 200-300%, thereby allowing the athlete to delay fatigue and maintain high intensity exercise for longer. Carbohydrate loading is of no benefit for sports of short duration, and is undesirable in sports with strict weight criteria."
The last line answers my friends question! Most bodybuilders are not doing high intensity exercise. Ideally, the amino acids from a pre-workout meal that's high in protein will be hitting the muscle cells at the conclusion of your workout, thus providing ample resources for muscle growth and repair. You'll also feel stronger in the gym, since protein and fat remain in your stomach longer. That being said, you can't totally skip the carbs either! Protein and unsaturated fat may be "king" when it comes to building muscle, but complex carbs have an important supporting role. By eating my breakfast of Eggology On-the-Go (which provides 4 scrambled egg whites in 95 seconds) and combining that with one slice of whole wheat toast, 45 to 90 minutes before hitting the gym, I'm ready for a great workout. And if you don't believe that this works, check out Ronnie Coleman - who uses Eggology Egg Whites as part of his daily diet routine! I think a picture is worth a thousand words!
Thursday, July 9, 2009
I recently opened a discussion on Eggology's Facebook page and in Twitter where I pose this question to bodybuilders- Is it possible to gain muscle and lose fat at the same time? I hear mixed answers when I ask this question. Some experts say yes- and some say no.
Some bodybuilders put themselves through cycles where they spend several months concentrating their efforts on gaining muscle by intense strength training and increasing their daily caloric intake- this is known as the "bulking up phase". Their goal is to increase muscle mass, weight and size. This is often done during the winter or the colder months so the extra weight can easily be concealed. A typical diet during this phase is still healthy and low in fat, but higher in calories, carbs and protein.
The next cycle is putting the body through a period known as "the cutting down phase" where they will change their diet and reduce the amount of carbohydrates and calories- but maintain the same level of protein. They will still do their workouts- but to maintain their strength; not to gain. In addition to strength training they will add in more cardio during their workouts to lose more fat.
What do you think? Please leave your ideas in the comments section and better yet, add to the discussion in Facebook and Twitter!
Photo Credit: hillcountry.hyatt.com