Training

5 Superfoods That Boost Testosterone Production Naturally

Testosterone is a male sex hormone that affects a lot more than just sex drive. This hormone is also responsible for bone and muscle strength, size, and health.
The Following 10 Superfoods Are ELITE For Maximizing Testosterone Production.


1 ) TUNA
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Tuna is rich in Vitamin D which is a nutrient that helps the body absorb calcium. It's important for the health of bones, the immune system, and many other body functions. Vitamin D is linked to longer life and testosterone production. Weather you choose to eat tuna fresh or from the can, this fish is definetly #1 on our Elite list as it not only boosts testosterone, it is low in calories and jam packed with protien.
2 ) EGG YOLKS
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Here's another rich source of vitamin D. While Cholesterol has gained a bad rap, egg yolks contain more nutrients than egg whites. Infact, the Cholesterol of egg yolks may even help raise low testosterone levels! As long as the individual is healthy with no preexisting cholesterol issues a couple eggs a day should do wounders.
3 ) SPINACH
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In addition to Vitamin D, the mineral zinc is important for testosterone production as well. In fact, supplementing with zinc for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone. So what does this all mean to you?... CONSUME MORE ZINC! Zinc can be found in pumpkin seeds, cashiews, beef, lamb, cocoa, pork, chicken, the list goes on until your reach our ELITE source of Zinc which is SPINACH- pleanty of Zinc & high source of fiber aswell!
4 ) Strawberries
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Higher intakes of this vitamin C packed antioxidant have been associated with lower testosterone-busting cortisol levels in response to hardcore workouts. Cortisol is a catabolic hormone released by the adrenal glands in response to stressful situations, including intense exercise. Unfortunately, cortisol competes with testosterone, so high levels can crowd out testosterone, thereby reducing its anabolic benefits.
5 ) HOT HOT HOT!!!
Screen Shot 2015-07-07 at 4.32.22 PM And for our last Superfood, we're going to get creative... Can you handle the heat? A recent study from France found men who have a taste for spicy foods tend to have higher testosterone levels than those who can’t handle the heat. Of the 114 male participants surveyed, researchers noticed a clear correlation between frequent hot-sauce usage and higher testosterone levels. Researchers suggest the findings may be due in part to capsaicin—the fiery compound in chili pepper that previous studies have associated with increased testosterone levels. In animal studies, capsaicin has also shown to increase the size of sex organs, while simultaneously decreasing belly fat! TEST BOOSTING TIP : Make it hot! Fresh chilis contain the most capsaicin. Tabasco or your favorate hot sauce are also good options. The hotter the sauce (or pepper), the more Testosterone boosting compounds.

Top 10 Tips & Tricks to Trim and Tighten Your Waistline!

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TAKE MEASUREMENTS Know where you are at, and know where you are going. A great place to start is calculating your body-fat percentage. This will allow you to set accurate goals and measure progress. The most accurate (and available) method of measuring body fat percent is the skin-fold method. The more information you have about your body, the better you will be able to see and analyze your progress.


09 )

WEIGHT TRAINING Training with weights is an essential part of developing a lean physique for both men and women. Weight-training will boost you metabolic rate for extended periods of time and it will help you build muscle which will allow you to burn more calories throughout your day, even when not training!


08 )

EAT SMALL PORTIONED MEALS EVERY 3 HOURS Regardless of your training goals, eat smaller portioned meals (about 4-6 a day) containing protein, carbohydrates, and healthy fat is key. To begin, if you are looking to drop some body fat, then eating more often allows you to better manage your insulin levels for increased fat-burning. Controlling insulin levels when dieting is critical, as insulin is the body's most potent blocker of lipolysis (i.e., liberation of stored fat to be used as energy). Another added benefit of controlling insulin levels is consistent energy levels; your blood sugar won't rise and crash throughout the day. Purposefully spreading the traditional "three square meals" into 5-6 smaller meals will allow you to increase your fat-burning ability, while at the same time providing your body with nutrients required to build muscle.


07 )

SLEEP University of Chicago scientists found that three consecutive nights of poor sleep causes your muscle cells to become resistant to insulin, leading to increased fat storage in your stomach area. Try snacking on high-fibre cereal such as a bowl of Shredded Wheat just before you go to bed, says Anita Bean, author of Food for Fitness. "It lets the sleep-inducing tryptophan through to your brain so your cells start processing insulin efficiently again.”


6 )

DON’T BE AFRAID OF BURGERS! Jam Packed with zinc, protein and magnesium, a burger isn't all that bad once in a while. Cornell University found athletes who consumed a weekly intake to 550g – five average burgers – increased fat burn by 20% over those who ate under 300g of lean red meat. IMPORTANT: Not all burgers are created equal. Make sure you’re eating quality red meat and do not overload on condiments, obviously.


5 )

CUT BACK ON PROCESSED FOOD Consuming most of your calories from processed and fast foods is going to produce an unhealthy body lacking of essential nutrients. Foods that have been processed for preservation have had nutrients taken out and have much less nutrition per calorie. Definitely a no-no for a trim waistline. To make matters worse, processing then adds in unhealthy fats, a ton of sugar or sugar substitute and synthetic vitamins and minerals. Most of these ingredients, including artificial sweeteners, artificial colors, hydrogenated oils and high fructose corn syrup, are not even recognized as edible by your body. Think about that. These non-food ingredients are considered toxins and most will end up languishing in your system, often stored with fat.


4 )

Drink Lots Of Cold Water.. EXCLUSIVELY! Research shows that people who drink water consistantly throught their day lose more weight and keep it off long term. And it's best to drink it cold -- your body burns energy to warm it up. And you'll naturally cut out those sugary, empty calorie drinks like sodas and processed juices. That's killing two birds with one stone.


3 )

DRINK GREEN TEA The compound within green tea that contains the metabolic-enhancing effects is a polyphenol called EGCG. To make a long story short, scientific studies have shown EGCG to produce a thermogenic effect (increased rate at which calories are burned as heat) in the body. 2004, in a study published in Life Science - Researchers found that green tea was a potent inhibitor of fatty acid synthase (FAS). This is an enzyme in your body responsible for synthesizing fatty acids. The last thing you want your body to do when you are trying to lose fat is to synthesize fat. In addition, green tea is naturally caffeinated which is great because the combination of EGCG and caffeine is best for eliciting fat-loss.


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PLAN YOUR MEALS This is where most people fall short. Not only does it make eating multiple meals per day easier, but it changes your focus during the day from creating a nutrition plan to executing one. Most of us are busy during the day and don't need to be worrying about where your next meal will come from and how you can make it fit perfectly into your plan. Eliminate the added stress and plan the night before.


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APPLY THESE RULES TO YOUR DIET REGAMIN STARTING NOW The most important aspect of a diet is o get started. It is not enough to read an article with useful information, you must apply these principles to your everyday life and stay CONSISTENT. Consistency is the key to progression and your success in achieving your ultimate V tapered waistline.

Trusted By The Elite


ppicc We know that the most important meal of the day is what you take in pre-, during and post exercise, in fact, the nutrient-timing period is designed to help athletes achieve their most advantageous exercise performance and  recovery. This article will synthesize the current understanding of how nutrient timing helps to repair tissue damage, restore physiological function, replenish glycogen stores, and promote muscle growth. First, a basic review of the hormones of exercise is warranted. Within the body are numerous catabolic and anabolic hormones that are stimulated by exercise. Catabolic hormones aid in the disassembly of nutrients for energy production or cells needs. The main catabolic hormones of exercise are epinephrine, norepinephrine, cortisol and glucagon. Anabolic hormones support muscle hypertrophy (growth), tissue repair, inflammation control, and facilitate the regulation of carbohydrate, fat and protein metabolism. The anabolic hormones of interest during exercise are insulin, testosterone, IGF-I and growth hormone. The nutrient timing system:
Energy phase - before and during workout. Muscle glycogen is the primary fuel, used by the body during exercise. Low muscle glycogen stores result in muscle fatigue and the body's inability to complete high intensity exercise. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production. Both aerobic and anaerobic exercise decrease glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase. Several hormonal and physiological responses occur during the energy phase. Cortisol levels are increasing, insulin levels are slightly decreasing, and muscle glycogen levels are becoming depleted, making the energy phase catabolic. Therefore, the goals with the energy phase are to increase nutrient, primarily carbohydrate and some protein delivery to muscles, spare glycogen and protein loss, limit immune system suppression, minimize muscle damage and prepare nutritionally for a faster recovery.Prior to aerobic exercise, protein intake with carbohydrate supplementation has been shown to stimulate protein synthesis post-exercise. The combined intake of carbohydrate and protein pre-exercise also aids in the rate of muscle recovery after exercise. Carbohydrate supplementation prior to resistance training can increase the body's capacity to perform more sets, repetitions and prolong a resistance training workout, It will help to maintain blood glucose levels, sustain immune function, and aid in the suppressing of cortisol.
Anabolic Phase - 45 minutes post workout The anabolic phase is a critical phase occurring within 45 minutes post-exercise. It is during this time that muscle cells are particularly sensitive to insulin, making it necessary to ingest the proper nutrients in order to make gains in muscle endurance and strength. If the proper nutrients are ingested 2 - 4 hours post-exercise they will not have the same effect. It is also during this time in which the anabolic hormones begin working to repair the muscle and decrease its inflammation.Immediate ingestion of carbohydrate and Protein are important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose within 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough glucose to initiate the recovery process. Muscle glycogen stores are replenished the fastest within the first hour after exercise. Consuming carbohydrate within an hour after exercise also helps to increase protein synthesis.
 Growth Phase, remainder of the day The growth phase consists of the 18 - 20 hours post-exercise when muscle repair, growth and strength occur. the goals of this phase are to maintain insulin sensitivity in order to continue to replenish glycogen stores and to maintain the anabolic state. Consuming a protein and carbohydrate meal such Mass Muscle Gainer within 1 hour after resistance training has a positive stimulating effect on protein synthesis DB Mass Muscle Gainer Can be taken pre-, during and post exercise to maximize your Anabolic Window potential.

Think Like a Champion


ppicc

Arnold Schwarzenegger once said...

“Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.” Most everyone is dedicated to their diet and training. But what separate the average athlete from the champions are their mindset, beliefs, and attitude.To become a champion, no matter what your goal, you must dedicate yourself to thinking like a champion. When a champion becomes a championCan you only think of yourself as a champion when you become one? Absolutely not.So when do you become a champion?Is it when you’re the biggest guy in the gym? When you win your first bodybuilding show? When you’ve been undefeated five, eight, or ten times in a row?The truth is, you become a champion when you say you’re a champion.Because when you call yourself a champion, guess what happens? You start to ACT like a champion. From thinking to believing When you call yourself a champion, you unlock something inside of you that you didn’t know existed before.First, your confidence soars. Even if you’re already a confident person. The more you call yourself a champion, the more you begin to believe it. And it is this level of confidence that gives champions the ability to actually believe in their ability to achieve their goal.Second, when you call yourself a champion, you raise the bar for yourself.
And this simple shift in mindset does many things for you. And so, your training takes on new purpose, which causes you to train harder and smarter.Third, you tear down your mental roadblocks.Motivational speaker Jordan Belfort, who’s brokerage firm served as the inspiration for the 2000 film Boiler Room, once said...“The only thing standing between you and your goals is the BS story you keep telling yourself as to why you can’t achieve it. When you see yourself as a champion, you start calling yourself out on your own BS. And this frees your mind to start upping the stakes for yourself.As a result, personal growth takes a massive leap forward. Arnold never believed in failing. When he first immigrated to America, he would say things like, “One day, they'll be talking about me the same way they do about Steve Reeves.”With the mindset of an elite champion, the rest became history. Nobody can deny the massive leaps in personal growth and success Arnold has had by simply believing himself to be a champion