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Saturday Sharing – Episode 1

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Saturday Sharing

Today I am starting a new feature here on Fitness Exposé called “Saturday Sharing”. How it will work is really simple. I will share a list of 6 items. These 6 items will be related to one particular topic that week. Your job is to leave your own list of 6 items in the comments or on your own blog that relate to the topic for the week. If you decide to put the list on your own blog be sure to leave a comment with the link to your blog. Please note that permission is NOT granted to copy the questions to a forum or message board for the purpose of having the readers participate in the answering of the topic.

Topic for Saturday, February 4, 2012:  Favorite carbohydrate sources

My favorite carbohydrate sources are:

  1. Sweet potato
  2. Brown rice
  3. Spinach
  4. Ezekiel Bread
  5. Leafy green lettuce
  6. Pears

If you have a Saturday Sharing you’d like to see, send me an email. I would love to feature it in the future.

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GISG Approved Fried Rice

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Fried Rice

A lot of people eat Chinese food and assume they are being healthy. What they don't know is how much oil and fat can go into certain dishes. Fried rice is one of those dishes that can be extremely fattening. That's why today I bring you the Get In Shape Girl Approved Fried Rice recipe below. This is a healthy friend rice that is much lower in fat than the normal friend rice you eat at a Chinese restaurant.

GISG Approved Fried Rice

Ingredients:

6 egg whites
1 cup mixed frozen oriental stir fry vegetables
1/2 cup minute brown rice

Instructions:

1. Fry eggs in a pan
2. Microwave rice and vegetables
3. Mix all ingredients in a bowl

Nutrition:

Calories — 292
Protein — 34 grams
Carbohydrates — 38 grams
Fat — 2 grams

Now you can enjoy the healthy fried rice without the guilt of the Chinese restaurant fried rice!

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Get A Cardio Coach for Your HIIT Workouts

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cardiocoach

When it comes to doing HIIT cardio training, having a coach to motivate you definitely helps with your intensity. However, who can afford to have a trainer standing by to push you harder? Who can afford a person to motivate you? Until now, the answer was probably “nobody”, but now we have the Cardio Coach, Sean O’Malley, to do all these things at a very reasonable price.

Cardio Coach is an 8 volume downloadable MP3 cardio coaching audio series. It takes you through a series of HIIT cardio sessions that are sure to get your heart pumping and the fat buring off quickly. Each of the 8 volumes is slightly different, but just as intense as the last one. It can be used on any piece of equipment. Each volume is a different length, but there are options for shortening or lengthening any given workout.

The Cardio Coach programs break down the intensity into 4 levels:

  • Level 1 – Low Intensity
  • Level 2 – Medium Intensity
  • Level 3 – Moderate to High Intensity
  • Level 4 – High Intensity

The program also breaks things down into heart rate zones. For simplicity, the zones are color-coded:

  • Zone 1 [55% to 65% of Maximum Heart Rate] (Blue Zone)
  • Zone 2 [65% to 75% of Maximum Heart Rate] (Green Zone)
  • Zone 3 [75% to 85% of Maximum Heart Rate] (Orange Zone)
  • Zone 4 [85%+ of Maximum Heart Rate[ (Red Zone)

You can read all about the zones by visiting the zones description on the Cardio Coach web site.

This is a great program to motivate you during your cardio sessions. The Coach, Sean O’Malley, talks you through the entire workout, encouraging you to do your best the entire time. This, along with the very interesting and motivating music, push you to your limits. You will never be bored during cardio sessions ever again when you use Cardio Coach. I personally think this is one of the best investments in your health that you can make.

If you have a motivational tool that you use during your cardio, leave a comment for me below describing what it is.

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10 Ways to Improve Your Deadlift

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deadlift-posture

The deadlift is an incredible exercise that makes you feel like a beast after completing it. There is nothing that epitomizes “I pick things up and put them down” more than a deadlift executed properly. Human beings look superhuman when they do a phenomenally heavy deadlift. Today we take a look at some of the better deadlift articles available on the web. These articles will definitely increase your PR on the deadlift.

5 Reasons Why Deadlifts are Killing Your Lower Back A great article about 5 of the most common deadlifting problems experienced by people.

7 Ways to Build Massive Grip Strength for Deadlifts This article shows you how to build up your grip strength, thereby improving your deadlift itself.

22 Deadlifting Training Techniques and Tips This article covers everything from mirrors to gloves and everything in between. It gives some great advice

Deadlifts: The King of Mass Builders? This article asserts that deadlifts may very well be the king of the mass building exercises.

3 Deadlifting Tips You May Have Never Heard Before This article offers some very unusual, but effective deadlifting tips.

Deadlifting Tips This article offers some basic advice on how to deadlift properly.

Johnnie Jackson: Deadlifting Tips IFBB Pro Johnnie Jackson gives his tips on deadlifting.

Best Way to Lockout the Deadlift An article that explains how to finish off the deadlift properly

The Dirty Dozen: 12 Tips for Heavier Pulls Some awesome tips to get you lifting heavier

Proper Deadlifting Technique Some awesome deadlift information in this article

If you are trying to improve your deadlift, the above 10 articles will help you along your way. Read and study them and then execute the techniques in the gym and your weights will soar.

If you have a great deadlift tip or an article that was not mentioned, leave it in the comments below.

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Increase Growth Hormone Naturally

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Growth Hormone

The role of growth hormones in natural bodybuilding is huge. It has multiple metabolic effects . It assists with stimulating muscle growth as well. This is why an understanding of how to increase growth hormone naturally is important to the natural bodybuilder.

Growth Hormone and Protein and Protein Metabolism

Growth hormone stimulates protein anabolism in many different tissues. This, in turn, reflects increased amino acid uptake and protein synthesis. In other words, it helps your body make efficient use of the protein you ingest.

Growth Hormone and Fat Metabolism

An increase in available growth hormone will also enhance the body”s utilization of fat. It stimulates the breakdown triglycerides and oxidation of fat tissue. It literally helps the body burn fat.

Growth Hormone and Carbohydrate Metabolism

Growth hormone is one of several hormones that assist the body in maintaining blood glucose within a normal range. Growth hormone actually suppresses the ability of insulin to take in glucose. This helps avoid carbohydrates being stored as fat.

Increasing Growth Hormone Naturally

You can increase the levels of growth hormone in your body in several ways. By sticking to a balanced and healthy diet, your body will release more growth hormone.

In addition to nutrition, training using heavy squats and deadlifts is another growth hormone stimulation factor. Growth hormone levels rise steadily after doing this type of exercise. Be sure to include them in your program if they are not already.

The final way to increase growth hormone levels is to get adequate rest. The body releases growth hormone when in a state of deep sleep. Getting good rest will do wonders for your recovery as well.

Make the Adjustments

Now it is up to you. Take a good look at the points above. Identify where you need to make changes. Once changes have been identified, get busy making the changes so that you can immediately benefit from increased growth hormone levels.

Tell me in the comments your best tip for boosting growth hormone.

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