Flax Oil

Bodybuilding Supplement Review - Flax Seed Oil

Nutrient Facts for Flax Seed Oil
Flaxseed oil is rich in alpha-linolenic acid ( ALA ), ALA , as well as Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), belongs to a group of substances called omega-3 fatty acids. EPA and DHA are found primarily in fish while ALA is mostly found in flaxseed oil and other vegetable oils.

Dosage for Flax Seed Oil
The general dose recommendation of flax seed oil is 1000 mg per 100 lb body weight. One tablespoon of the oil provides roughly 1000 mg. When adding oil to your diet, consider how much you already got from other sources, such as walnuts and olive oil.

Babies, Toddlers: 20-30 lbs: 1/4 to 1/2 teaspoon.
Children (30-50 lbs): 1 teaspoon.
Children (50-75 lbs): 2 teaspoons.
Kids (75-100 lbs): 1 tablespoon.

Ingredients in Flax Seed Oil
Cold-pressed unrefined organic flaxseed oil, hexane free DHA algal oil (contains soy lecithin), non- genetically engineered natural vitamin E mixed to copherols and organics rosemary extracts (to protect freshness). 97% organic ingredients contain SOY in it.

Uses and Benefits of Flax Seed Oil
Flax seed oil is useful for healing scars, abrasions and also has anti-inflammatory properties and so is useful for inflamed skin or skin disorders such as psoriasis and eczema. Flax seed oil is also useful for dry skin. Many skin problems today such as acne, eczema and psoriasis may also be partly due to the fact that the modern diet is lacking in omega 3 essential fatty acids. In researches it is found that flaxseed oil may have the ability to reduce blood pressure, lower levels of harmful cholesterol. Flaxseed oil exhibits some estrogen and anti-estrogen like effects which gives protection against certain types of breast and prostate cancer.

Side Effects for Flax Seed Oil
Take recommended dosage suggested by doctor to avoid side effects. No toxic effects are observed till now. If flaxseed oil is used in diet for long time without other oils then it may cause omega 6 LA deficiency symptoms.

Diet = 6 mistakes

The 6 Biggest Mistakes you can make with your Bodybuilding Diet

1. Dieting impatiently

Many bodybuilders jump from one diet to another without ever giving the initial program enough time to work. It takes at least three weeks for your body to adapt to dietary modifications. If you start a high carb, moderate protein, low fat diet with reduced calories, and your goal is to lose fat, expect to notice visible changes after approximately 21 days. Don't anticipate immediate changes in your physique.

2. Failing to Accurately track calories

Be sure to count not only calories but carbohydrates, proteins and fats as well. Because they don't keep a record of what they're eating, many bodybuilders don't lose fat at the rate they expect, while others fail to gain weight. Don't make the mistake of miscalculating your calorie intake. Successful bodybuilders keep precise records; they don't guess or estimate.

3. Depending on the scale to gauge progress

Don't depend solely on the scale to fine tune your diet. When bodybuilders try to add size, they often become discouraged when their bodyweight doesn't increase rapidly. They frequently jump the gun by adding too many calories to accelerate their progress. Similarly, precontest competitors striving to get down in size sometimes subtract too many calories. While the scale and other measuring devices like bodyfat calipers are effective tools, it's better to rely on photos and an unbiased eye to measure your progress. After all, bodybuilding is a visual sport.

4. Overeating (especially carbohydrates)

Athletes who try to add mass often go overboard and eat an excessive number of calories, which are then converted into bodyfat. Then there are bodybuilders who eat a very low fat diet but still gain too many bodyfat because of an extremely high intake of carbohydrates. Sure, carbs are required for hard training, and they aid in recovery, but once the body absorbs what it needs, the excess will be quickly deposited as fat.

5. Viewing supplements as a magic bullet

Some bodybuilders try to shed fat by taking carnitine and chromium, yet they fail to initiate the fat burning process by lowering their caloric consumption. Others use creatine, glutamine or branched chain amino acids to beef up, but fail to consume enough calories and proteins to stimulate a positive nitrogen balance. Supplements work to enhance a nutrition program, not to make up for poor planning and nutritional mistakes.

6. Eliminating all Fat

Cutting fat from your diet is helpful in controlling total caloric intake, but removing fat completely from your diet and relying exclusively on very low fat or fat free proteins like turkey, fish and protein powders can lead to a decrease in fat metabolism and/or retard growth. A low fat diet that includes essential fatty acids found in meat, chicken and fish is useful in promoting optimal recovery growth and fat metabolism.

Four Diet Myths

Bodybuilding - 4 Diet Myths

Myth 1: Certain Food Groups Should Be Eliminated - Many fad diets emphasize the elimination of certain food groups or eating primarily only one or two food groups. Your body needs a balanced diet that supplies you with the diverse nutrients that will keep you healthy.

Your body needs water, vitamins, protein, fat, minerals, energy (carbohydrates), fiber, and oxygen. Eating a diet rich in fruits, veggies, grains, nuts, and seeds will help you rebuild your immune system, which will in turn help you to stay healthy.

Myth 2: You Have To Eat Meat To Get Enough Protein - Your body needs 30 grams of protein each meal. Meat and dairy products are very high in sodium and fat. Fruits and vegetables have at least one gram of protein in them.

Myth 3: Eliminate Fat From Your Diet - Your body needs 50 grams of fat each day. You don't want to eliminate fat completely from your diet because it helps your joints and muscles work smoothly.

Raw nuts, olive oil, and avocados are a rich source of nutritious and healthy fats. Look closely at the foods you buy and stay away from hydrogenated fats.

Myth 4: You Have To Go Hungry To Lose Weight - The average woman should never eat less than 1,200 calories/day and the average man should never eat less than 1,800 calories per day.

If you feed your body natural foods, then you'll have no need to go hungry. You can pretty much eat all the fresh fruits and vegetables you want, and it will not adversely affect your weight.

In order to maximize the nutritional value of your foods eat them in as natural a state as possible. Avoid chemicals, especially those found in water. Fluoride, for example, is a poison.

By getting back to nature and the foods your body was designed to run on, you can stay fit, maintain an optimal weight and build up your immune system so that you live a longer, more energetic life.

7 Reasons You Might Not Be Losing Weight

Bodybuilding - 7 Reasons You Might Not Be Losing Weight

1. You Starve Yourself Only To Compensate Later - Some people often think that by having a light breakfast and lunch they will be doing themselves a favor since their total daily calorie intake will be lower.

If anything you should reverse the meals so that breakfast is your biggest meal of the day since you will have lots of time throughout the day to utilize the energy you consume at this meal. If you must have a late night snack, simply calculate that into your day so you have planned for it. Obviously it likely cannot contain 500 calories but in most diets there is definitely room for 100-200 calories before bed.

2. You Don't Have A Set Place To Eat - It's that easy for the weight to add up if you are not careful. So choose one place in your house to eat and eat there and only there (this will likely be the table). Doing so will force you to pay more attention to what you are eating and prevent you from eating for reasons other than hunger.

3. You Aren't Getting Enough Protein - Protein is essential for proper functioning. What some people forget to realize though is that eating slightly higher protein diets can actually aid in weight loss. The reason behind this is because the body uses energy whenever it digests food.

Protein happens to require the most energy for the digestion process so your total net calories will be lower. Because of this, assuming you are eating the same amount of food, when you eat more protein over carbohydrates and fat, your body will actually be taking in fewer calories.

4. You Are Afraid Of Fat - You must get fat into your diet, not only to maintain healthy skin, hair and body functioning but also because it keeps you feeling fuller for a longer period of time. Staying full means less eating later on, less calories consumed and more weight loss for you! All because you decided fat really wasn't all that evil.

5. You Can't Remember What You've Eaten - Similar to the concept about not having a designated place where you are going to eat, forgetting what you have eaten earlier that day can also lead to weight gain. Furthermore, often people do not "remember" any of the beverage calories they have consumed and in this day and age, beverages can add up.

6. You Don't Have A Set Eating Schedule - Generally speaking, most people are going to do better on a diet when they have a set schedule that they eat around. This means planning out what times of the day you are going to eat and hopefully even going as far as planning out the exact foods. If you can do that and are also able to track how many calories are in the food you are consuming, dieting is an easy game.

7. You Associate Eating With Other Activities - Breaking this connection is a very hard process once the habit is made. For some people it won't be the TV but might be surfing the Internet or reading a book. Whatever you love to do, if you associate food with this hobby, you are in for trouble. This is yet another reason why it is good to have one designated area for eating (preferably NOT your couch) and stick to it.

Diet...

The 6 Biggest Mistakes you can make with your Bodybuilding Diet

1. Dieting impatiently

Many bodybuilders jump from one diet to another without ever giving the initial program enough time to work. It takes at least three weeks for your body to adapt to dietary modifications. If you start a high carb, moderate protein, low fat diet with reduced calories, and your goal is to lose fat, expect to notice visible changes after approximately 21 days. Don't anticipate immediate changes in your physique.

2. Failing to Accurately track calories

Be sure to count not only calories but carbohydrates, proteins and fats as well. Because they don't keep a record of what they're eating, many bodybuilders don't lose fat at the rate they expect, while others fail to gain weight. Don't make the mistake of miscalculating your calorie intake. Successful bodybuilders keep precise records; they don't guess or estimate.

3. Depending on the scale to gauge progress

Don't depend solely on the scale to fine tune your diet. When bodybuilders try to add size, they often become discouraged when their bodyweight doesn't increase rapidly. They frequently jump the gun by adding too many calories to accelerate their progress. Similarly, precontest competitors striving to get down in size sometimes subtract too many calories. While the scale and other measuring devices like bodyfat calipers are effective tools, it's better to rely on photos and an unbiased eye to measure your progress. After all, bodybuilding is a visual sport.

4. Overeating (especially carbohydrates)

Athletes who try to add mass often go overboard and eat an excessive number of calories, which are then converted into bodyfat. Then there are bodybuilders who eat a very low fat diet but still gain too many bodyfat because of an extremely high intake of carbohydrates. Sure, carbs are required for hard training, and they aid in recovery, but once the body absorbs what it needs, the excess will be quickly deposited as fat.

5. Viewing supplements as a magic bullet

Some bodybuilders try to shed fat by taking carnitine and chromium, yet they fail to initiate the fat burning process by lowering their caloric consumption. Others use creatine, glutamine or branched chain amino acids to beef up, but fail to consume enough calories and proteins to stimulate a positive nitrogen balance. Supplements work to enhance a nutrition program, not to make up for poor planning and nutritional mistakes.

6. Eliminating all Fat

Cutting fat from your diet is helpful in controlling total caloric intake, but removing fat completely from your diet and relying exclusively on very low fat or fat free proteins like turkey, fish and protein powders can lead to a decrease in fat metabolism and/or retard growth. A low fat diet that includes essential fatty acids found in meat, chicken and fish is useful in promoting optimal recovery growth and fat metabolism.