The Dave Palumbo Diet - Summer Cut anyone?

As you all know, summer is coming soon, and every single teenager wants that beach body to attract those other teenage girls.

As a teenager, you can cut on many diets. The question is, which diet is right for you? They all work, but you need to find which one is the best for you. I personally find the Dave Palumbo Diet to work very well. In fact, I tried it for 1 month, and gained 2lbs of muscle while losing 4lbs of fat.

How does this diet work? The diet is a low carb diet, meaning... If you hate low carbs, this diet is NOT for you. On this diet, you can not go over 40g of carbs a day. Why? Because on this diet, you're using your fats as energy, you're brain will go into ketosis mode because you are not eating any carbs. It will take 2-4 days to get into ketosis mode. You're protein should be at about 1.2g per bodyweight, 0.5g of fat per bodyweight. You cannot eat direct sources of carbs, you're only carbs should come from vegetables and sources of fat.

Example of a diet for a 200lb man:


MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites


How and when should I do my cardio on this diet?

You should be doing cardio 3-4 times a week. You're heart rate should be less than 120bmp so you can ensure the use of fats while doing cardio, when going over, you're body might use carbs as a source of energy. Cardio sessions should never be less than 20 minutes!

If you have any questions please feel free to comment below!

Does Green Tea really burn fat?

Green was discovered thousands of years ago, but only decades ago was green tea experimented on bodybuilders to be known for its "fat burning" experience.

An obvious statement is that green tea has caffeine. Caffeine is known to increase your heart rate, give you more energy, and also make you feel better. Why am I saying "make you feel better"? Because it's in every single happy pill out there!

Green tea also has NOREPINEPHRINE, which is a natural source found in green tea.

Benifits of NOREPINEPHRINE:

Releasing energy from glucose and glycogen
Increasing metabolism
Increasing rate of fatty acid mobilization
Preparing the body for physical challenges
Increasing muscle readiness


Now as you can see, these are many advantages that you don't want to miss out on. Are green tea capsules safe for teenagers? Of course, but why use them when you can just drink that natural green tea!

Tom Platz: The greatest legs on earth

Tom Platz, known for his famous legs and his incredible work ethic. His work ethic is out of this world, he is a great bodybuilder and has done many things to where he is now. In an interview, he spoke about sleeping on peoples couches because he came to this country with 50$ and a plane ticket. He was dedicated, and wanted to because one of the best bodybuilders of all times. With that being said, I will post a video of him practicing hypnosis, he also explains how it develops his bodybuilding lifestyle.



Now that is insane!

Popeye's spinach: 5 things to know

1 Popeye's predilection for spinach when he needed a strength boost wasn't artistic license. It contains muscle-enhancing compounds beta-ecdysterone, which can increase muscle size and strength, and octacosanol, which promotes strength.

2 One 3-ounce serving contains 20 calories, 2 grams of protein, 3 grams of carbs, 0 grams of fat and 2 grams of fiber. It also contains 160% of the RDA for vitamin A and 510% of the RDA for vitamin K.

3 Three cups contain 3 mg of iron. To maximize uptake, eat spinach with foods high in vitamin C. Add strawberries, oranges or grapefruit to a spinach salad, or make this dressing: Whisk 1/4 cup fresh-squeezed orange or grapefruit juice with 2 tablespoons olive oil.

4 Spinach is rich in the amino acid glutamine, which raises growth-hormone levels and levels of protein-synthesis-boosting leucine in muscle tissue, decreases muscle breakdown and helps maintain your immune system.

5 Teeth feel gritty or squeaky after eating spinach? That's a result of oxalic acid bonding with calcium and being deposited on your teeth. Not to worry, a quick tooth-brushing should do the trick.

COPYRIGHT 2010 Weider Publications

COPYRIGHT 2010 Gale, Cengage Learning

Muscle & Fitness magazine

Taking weight gainers: Bloating

Do you think you're getting your money with weight gainers? Yes, the ones purchased and used by many teenagers all over the world. First things first, you always have to look at the nutrition facts or supplement facts on weight gainers.

Some weight gainers have 50g of protein, and 150g of carbs, which brings the ratio to 1:3. That's a pretty good ratio. Well, you're probably thinking, it's cheap! Why not buy it?

On supplement facts, the ingrediants have to be lowest from the highest to smallest amount. Example: Whey protein isolate, Whey protein concentrate, Lecithin, Sucralose, Artificial Flavor, Aspartame.

In that weight gainer, whey protein isolate would be the protein with the highest concentration in the overall weight gainer. What you don't know is that it's not all protein, you think it's legit protein so you can get big and wide.

In 1 gram of protein, 200mg might be actual protein and the other 800mg is full of fat, sugar, etc. Most of that sugar is LACTOSE. That's what causes you to bloat, not because of all the carbs in the weight gainer, it's because of the lactose that shouldn't be there. That's why you have to stay away from unknown supplement companies.

Be safe, and buy the right protein for yourself!

Front delts for teens

The front delts typically are not an area most trainers have trouble bringing up. After all, the front delts get hammered on incline presses. But that doesn't mean you should skip training them altogether. A great mass-building shoulder exercise that hits the front delts-not to mention the middle delts, and even the upper pecs-is the barbell shoulder press performed with the bar in front of your head. This is a great way to build up the delt/pec tie-ins.

* Alternatives Smith machine shoulder presses, machine shoulder presses

FRONT-OF-THE-PACK DELT WORKOUT

EXERCISE                  SETS    REPS

Barbell shoulder presses    4     6-10

Barbell upright rows        3     8-12

Dumbbell lateral raises     3     8-12

Rear delt raises            3    12-15

-Jim Stoppani, PhD

COPYRIGHT 2010 Weider Publications

COPYRIGHT 2010 Gale, Cengage Learning

Machine vs Free weights: Building more muscle

OPENING ARGUMENTS

Defense Free weights definitely have their advantages. One of their major benefits over machines is that they require more participation from stabilizer muscles. Stronger stabilizers equal better lifts, which equal bigger muscles.

Prosecution Machines also have their advantages. In fact, research shows that machines can build strength as efficiently as free weights.

EVIDENCE

* Free weights force you to use more stabilizer muscles to balance the weight. This can help you to build more overall strength, because the stabilizer muscles are crucial for major muscles groups to produce the most force.

* Free-weight exercises cause you to burn more calories. Research has shown that exercises, such as the free-weight squat, burn about 50% more calories than machine exercises, such as the leg press. The difference may be that a greater number of stabilizer muscles are used during multijoint exercises done with free weights.

* The fact that machines use less stabilizer muscles is also a benefit, because it helps you focus more on the targeted muscle. One study from Illinois State University (Normal) reported that when subjects performed free-weight bench presses, they used more front- and middle-delt muscles than during machine bench presses. The researchers reasoned that this is likely due to the need for the deltoid muscles to stabilize the shoulder joints to balance the bar when pressing a barbell. Because the machine is on a fixed path, the shoulders don't need to stabilize the shoulder joints. Less involvement from the delts means you can place focus more on the pecs for greater muscle growth.

* As far as the belief that free-weight exercises will make you stronger than machine exercises, there is research that actually disproves this. Valdosta State University (Georgia) researchers found that when subjects trained on a free-weight bench press or a machine bench press for 10 weeks, both groups increased their strength by about 10% on the free-weight bench press, which was used to determine the subjects' strength both before and after the 10-week study.

VERDICT: DO NOT AVOID MACHINE EXERCISES

SENTENCING

Always employ as many training tools as possible to maximize your results. That means using both free weights and machines. Focus on free weights earlier in your workout, and then, as your stabilizer muscles fatigue, go with machines later in the workout. This method allows you to continue working the target muscle with maximum intensity without the stabilizer muscles holding back your training.

-Jim Stoppani, PhD

COPYRIGHT 2010 Weider Publications

COPYRIGHT 2010 Gale, Cengage Learning

Zack Khan: 2009 British Championships overall winner

"I would want to be able to eat one meal a day and keep all my muscle. I wouldn't have to eat eight meals a day. I'd be able to eat my favorite breakfast--eggs, oats and blueberries--and still weigh 300 pounds. Then do a contest without having to go through 18 weeks of dieting.

"I'd also like to read women's minds, so I'd know what they were thinking about me even before I say 'hi' to them. 'You fancy me already, so let's cut the chitchat--give me your phone number!'

"And I'd like to hypnotize contest judges, so they don't notice anyone else onstage apart from me. They'd see exactly what they want in me--everyone else could go home."

COPYRIGHT 2010 Weider Publications
COPYRIGHT 2010 Gale, Cengage Learning

74 year old bodybuilder - 50 years of Iron

This 74 year bodybuilding has been pumping iron for 50 years, and has been competing for about this same time. This is amazing, and every single teenager should be motivated by this master. Some men are just gifted. May God bless him.

How and when should I do cardio?

Cardio is a simple form to exercise. Many teenagers just decide to do cardio to get their blood pumping before their work out, or they just want to stay lean and run fast. What most teenagers don't understand is that, cardio is never necessary. Cardio helps keep you healthy and might make you more cardiovascular.

When I'm bulking (gaining weight), should I do cardio?

Cardio isn't necessary, but if you do cardio, make sure you still get in your amount of calories to grow. Because if you don't get your amount of calories in, you won't grow.

When I'm cutting (losing weight), should I do cardio?

Here again, cardio is not necessary, but if you think it will help you then go for it. Most people do cardio so they can eat more throughout the day. You should always keep this in mind, cardio doesn't mean anything, cardio does not burn fat, cardio burns your calories. Nutrition always beats cardio, before doing cardio, make sure you have a good diet.

What should my heart rate be when doing cardio?

You're heart rate should be between 50% and 80% of your maximal heart rate when doing cardio. You're probably asking yourself, how do I calculate my maximal heart rate? You substract your age by the 220.

Example: I am 20 years old. 220 - 20 = 200. My maximal heart rate is 200.

What is the best cardiovascular exercise for me?

The answer is, there's no better exercise for you, the best one is the one you will do constantly. If you think you're going to hit the treadmill everyday, then go for it. If you think you will be playing soccer 45 minutes a day, every second day, then go for that.

How can I make my cardio session more fun?

When doing cardio, many people bring books with them or listen to music, or even text on their phone. Personally, I like reading about muscle & fitness, so I print out e-books that I have saved on my computer.