Thursday, January 28, 2016
Hany Rambod's Ultimate Guide To FST-7
What do the bodybuilding greats of our time all have in common? A style of training that showed them the limitless potential of their physique. Here's what you need to know about FST-7.
Hany Rambod's nickname is "The Pro Creator." He's watched his protégés take home the ultimate prize at the Olympia Weekend 15 times—including three on a single night in 2014. Far more times than that, he's watched his clients push their already impressive physiques where they never thought possible.
The way he did it is no mystery. Rambod's clients all followed FST-7, or "fascia-stretch training," his signature training style. Do it right, and it can substantially change both the size and shape of your muscles. Just don't expect it to be easy or painless.
If you've wondered what all the fuss is about, Rambod has created a video explaining the fundamentals of FST-7, along with tips on how to scale it for everyone from beginners to advanced lifters and how to maximize your nutrition and supplementation while following FST-7. And when you're ready to stretch yourself, follow the upper-body workouts Rambod created for 2014 men's physique Olympia champion Jeremy Buendia.
What is FST-7? Hany Rambod's Ultimate Guide to FST-7
Watch the video - 7:30
PROGRAM OVERVIEW-STYLE LINKS
FST Back and Abs
Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men's physique champ Jeremy Buendia!
FST Chest and Biceps
You've never had a pump like this before. Give your chest and arms what they want with this FST-7 workout for explosive growth!
FST Shoulders and Triceps
Let Hany Rambod and Jeremy Buendia help you expand your potential and cast a bigger shadow with FST-7 training for shoulders and triceps!
source Bodybuilding.com Articles http://ift.tt/1nByJEw
How to Train Your Core to Prevent Injury
It's easy to say that your core is strong enough, until that day when you feel a telltale "sproing" and are put out of commission. This protocol is the missing element in your big lifts!
When I was in my 20s, I bought into the idea that all you needed to do to train your abs was squat, deadlift, and press heavy. I was wrong.
My first back injury—a sacroiliac-joint injury—occurred in 1999, a couple of months before my wedding. (That was awesome.) My second was in 2002, shortly after my 29th birthday, while deadlifting. Happy birthday to me.
As a grim follow-up to these two incidents, I tore the labrum in my right and left hips in April and September of 2005. Then I spent the better part of my 30s trying to manage the fallout of those injuries and to get back to doing what it is I love to do: lift heavy weights over my head. By the time 2010 rolled around, I felt done.
After more than eight years of corrective exercise strategies, including the latest spinal-stabilization exercises, my body had had enough of the heavy stuff. No matter how long I took them out for, and no matter when I put them back in, the big lifts just ended up reinjuring me. (And, yes, my technique was solid.) I'd get back up around 85 or 90 percent of my previous bests, and something would go sproing—again. Sound familiar?
But just when it looked like the end of the story, a single movement helped me to open up a new chapter.
Reflexive what?
In late 2009, my buddy Brett Jones, who is on the advisory board of Functional Movement Systems, a company that identifies major limitations in functional movement patterns, assessed me and discovered I was lacking what is called "reflexive core stability." That's the ability of your body to stabilize your spine and pelvis subconsciously while other parts of your body are moving. As you can imagine, that's pretty important when you're trying to lift big weights on your back or overhead.
The most frustrating part of this for me was that I had spent years mastering—and teaching—the whole concept of "bracing" for spinal stability. Yet the payoff wasn't there when I'd needed it most.
It also explained why I could never really break the chronic pain cycle—my body wasn't aligned correctly, so the muscles that were supposed to work weren't working, and the muscles that were working, were overworking, creating movement compensations.
Here's why this all matters to you: If you want to lift big numbers to get stronger, pack on more muscle, or just do more work to strip off some blubber, you need strong abs. And more specifically, you need abs that work when you're not thinking about making them work. Because, heaven forbid, what happens if something goes wrong and you lose your brace—like at the bottom of a snatch? You need to be able to correct and survive to lift again, not be "one and done."
According to Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo, back injuries occur due to a lack of stabilization strength endurance. In other words, it's not how strong your six-pack is that determines whether you'll get injured, it's how long you can maintain control of your spine and pelvis in relation to the rest of your body. How long can your deep abdominal musculature stabilize your spine and pelvis while you're under load?
The answer is, you don't want to find out.
Determining Your Reflexive Core Stability Threshold
How do you know if you have good reflexive core stability?
Take these three simple tests:
Do a push-up
Push-up
Sure, it's a great upper-body developer, but the push-up is also a simple little test to see if you can keep your body's natural spinal alignment. The test is simple: Do a push up—a real one, with full range of motion—but keep your spine aligned.
In other words, don't let your hips sag. You shouldn't have to brace your abs or squeeze your glutes in order to do so. If your hips sag, or you have to tighten dramatically to make the push-up happen, you don't have enough reflexive core stability.
Do the dead bug
Dead bug
This common ab exercise is a great way to isolate your deep abdominal musculature to see if it's actually working correctly. To perform it, lie on your back with your arms and legs in the air. Simultaneously lower your left arm and right leg while keeping your lower back pressed into the floor. Return to the start, and repeat using your right arm and left leg.
Can't keep your lower back on the floor? Then you have a lack of reflexive core stability.
Do the Original Strength dead bug
Ok, so you can do the dead bug while keeping your lower back on the floor.
Now, do what I call the OS dead bug. The OS stands for "Original Strength," the name of the book and training system I co-created with my friend Tim Anderson.
It's done almost exactly the same as the regular dead bug, except for two minor changes:
-
Make sure your start and finish positions are less than 90 degrees at the hip. In other words, it's a little closer to your head than perpendicular.
-
Don't brace your abs, or even try to contract them, while lowering your arm and leg.
These changes jump-start the reflexive nature of your deep abdominal musculature.
OS Dead Bug
Watch the video: 0:53
If you can't lower your arm and your leg while keeping your leg straight and your lower back on the floor, you have a loss of reflexive core stability, and this test will own you pretty quickly.
Training to Regain Your Reflexive Core Stability
Starting in 2010, I took almost two years off traditional strength training. I gave up all barbell and kettlebell work and just focused on bodyweight training, using exercises such as the OS dead bug in my program.
When I picked up a barbell again in 2012, I had lost 20 pounds of body weight, yet I came back stronger in certain posterior-chain-dominant exercises, like the double kettlebell clean, where I was able to perform 4 sets of 10 reps using a pair of 88-pound kettlebells with just two minutes of rest between sets. Checking my training log, I had never been able to do that before. I almost immediately snatched 220 pounds from the hang position as well, without having practiced it for two years.
In other words, I didn't train the major lifts, and I got stronger—or at least maintained my strength in them—simply by restoring my reflexive core stability.
To restore your reflexive core stability, perform the OS dead bug, but use these specific cues to maximize your results
- Focus on keeping your tailbone off the ground as you lower and raise your arms and legs.
- Maintain a hip angle of less than 90 degrees on the leg that's in the air.
- Work up to 4 sets of 25 reps per side, with approximately 90 seconds of rest between sets, with straight legs.
- If you can't use straight legs and keep your tailbone off the ground, bend your knees, and over the course of time, work on getting them straighter.
- Train the OS dead bug every day if you can.
How long will this take? As long as it takes you to hit those rep-and-rest markers. There is no hard-and-fast rule, but it will take you longer if you have a significant injury history like I do.
Meanwhile, reduce the loading in your other training by about 20 percent. Put everything on maintenance, in other words. Don't stop—just reduce it. Keep doing what you love doing, but add the OS dead bug into the mix.
When you hit your 4 sets of 25, it's time to turn up the volume again and start working your way back up to the heavier weights. I think you'll be pleasantly surprised, as I was, at the results.
source Bodybuilding.com Articles http://ift.tt/1UtUgZV
Frank McGrath: The Making Of An Animal
Legendary Animal athlete Frank McGrath opens up his life to the cameras as he prepares to return to the pro bodybuilding stage. Follow his every step in this incredible behind-the-scenes video series!
"Fitness motivation" comes cheap these days. Truly inspiring bodybuilders are harder to find. But for many of us, the search need go no further than Frank McGrath. He is bodybuilding motivation, period.
He's the guy on the poster busting out of an Animal Iconic tee. He's the veiny forearm you share on social with your friends who can appreciate it—and maybe a few who can't. Why? Because—as he himself has often said—he's not normal, and that's the point.
Still, you could be forgiven for not knowing that this man, who once set foot on the Olympia stage, still competes as a bodybuilder. After all, Wrath is more legendary these days for his Animal videos and no-holds-barred Instagram feed than for competition.
Not only does he still compete, he still wants to win. And he wants to take all of us along for the ride in the video series "On the Stage."
Every Step to the Stage
A bodybuilding contest is unlike any other sporting event you'll ever experience. It's purely a display of the finished product, the end result. Hidden from view are the superhuman athletic endeavors—stretched across many months, often years—required to reach that ultimate moment.
Last year, McGrath kept the cameras rolling throughout his prep for the 2015 NPC Lou Ferrigno Legacy contest in Las Vegas, his first major show in nearly three years. He shared it all, letting us in on the highs and the lows, from the snacky-snacks to the dehydrated final hours, in his 10-week journey.
Of course, because this is Wrath, he wasn't just doing it for fun. He stepped onstage in honor of his recently deceased father, his most ardent and loyal fan, who was buried in an Animal T-shirt prior to filming.
If you've ever wondered what it takes to compete, what it means to elevate your physique to its highest level, what you have to sacrifice to achieve, this immersive five-part series is your window to Wrath's world.
Wrath put countless hours into this. Give it just one, and you'll have all the inspiration you need to keep living and lifting like an Animal.
Part I "Never Surrender"
The lifter who has inspired a legion of young bodybuilders explains why he's headed back to the competitive stage. And of course, he trains.
On The Stage with Frank McGrath Part I Never Surrender
Watch the video - 12:52
Part II "The Dream Never Dies"
McGrath travels to Las Vegas to meet with fans at the Animal booth at the 2015 Olympia Expo. There, he runs into his longtime friends Greg "G Diesel" Santarsiero and powerlifter Sam Byrd. The three talk about their philosophies of training, competing, and achievement.
On The Stage with Frank McGrath Part II The Dream Never Dies
Watch the video - 10:58
Part III "Going Through Hell"
Days out from the competition, at the pinnacle of depletion, McGrath has to dig deep to remember why he is pushing himself to the limit. Even when his body wants to give up, his motivation allows him to persevere.
On The Stage with Frank McGrath Part III Going Through Hell
Watch the video - 11:52
Part IV "Almost There"
Two days from competition, McGrath meditates with an item that takes him back to his childhood: his father's jacket. What was once as big as a sleeping bag on him now feels tight, a reminder of the man whose large shoes McGrath still wants to fill. He's almost there.
On The Stage with Frank McGrath Part IV Almost There
Watch the video - 9:20
Part V "The Show"
After months of grueling preparation, McGrath makes his long-anticipated return to the pro stage at the 2015 IFBB Ferrigno Legacy Pro Bodybuilding Show. Join him backstage as he carbs up, pumps up, and discusses what he hopes his legacy will be.
On The Stage with Frank McGrath Part V Conclusion The Show
Watch the video - 14:58
source Bodybuilding.com Articles http://ift.tt/1nByHwu
Wednesday, January 27, 2016
The 20 Best Fat-Loss Transformation Foods
There's no one single food that will magically make you shed the pounds, but these 20 foods all deserve a spot in your transformation diet. Save room for them in your fridge or pantry!
While calorie-crushing workouts play a key part in obtaining a better reflection in the mirror, what you eat likely plays an equal part—some would argue a larger one—in honing your physique. So...what should you eat? We thought you'd never ask.
The latest science suggests that there's a grocery cart full of foods that have what it takes to alter your body for the better. So if your goal for the year ahead is to turn belly flab into tight abs, here's the ultimate shopping list to transform your physique into a showstopper.
Beans
In a child's perfect world, those bland lima beans would be illegal. But for physique-minded adults, all types of beans should be on the menu regularly. They provide a range of nutritional highlights including plant-based protein, fiber, vitamins, minerals, and antioxidants.
In fact, a recent study published in the Journal of Human Nutrition and Dietetics found that a bean-heavy, fiber-rich diet is as effective as a lower-carbohydrate approach for weight loss, but far superior when it comes to improving cholesterol levels.1
What's more, a University of Minnesota investigation found that subjects were just as satisfied after eating a higher-fiber bean-based meal as they were following a beef meal.2 Of course, a serving of beans contains far fewer calories than a serving of beef: 109 in 1/2 cup of black beans versus 246 in 3 ounces of cooked beef.
Salmon
Count antipudge powers as another reason to reel in salmon. Why? Omega-3 fatty acids, of course!
A study out of The American Journal of Clinical Nutrition found that people who swallowed an omega-3 supplement daily and performed cardio for little more than two hours a week (surely, you can handle that!) reduced their body-fat percentage while simultaneously lowering their heart-hampering blood triglycerides and raising HDL ("good") cholesterol numbers.3 When another group with the same exercise regimen was provided omega-3-poor sunflower oil instead, they shed hardly any fat.
Salmon is an excellent source of omega-3 fatty acids and is full of satiating, high-quality protein. Together, this makes salmon an ideal food to boost your weight-loss efforts!
Green Tea
Green tea is an ancient beverage with modern tummy-melting powers. In a recent study out of the Journal of the International Society of Sports Nutrition, participants who were provided with a caffeine-free green tea extract experienced a 25 percent higher rate of fat oxidation during exercise than those who received a placebo.4 The supplement group also witnessed a higher drop in body-fat levels following the month-long study.
Like salmon, this is one case where the food is every bit as good as the supp. Green tea is high in catechin-polyphenols (ECGC), which are partially responsible for the antipudge capacity. So sip green tea throughout the day as a calorie-free way to stay hydrated and rev up the fat-burning machine.
A caveat: The casein protein in milk may interact with antioxidants and polyphenols in tea and render them less potent.5 So sip your green tea au naturale.
Cauliflower, broccoli, kale, Brussels sprouts
Sure, these are four different plants, but we're grouping them together because they're all great, and you can use them all pretty much interchangeably.
When Harvard University researchers tracked the eating habits and body-composition changes of more than 130,000 men and women for more than two decades, they found that higher intakes of nonstarchy, lower-glycemic-index vegetables like cauliflower, broccoli, Brussels sprouts, and kale were strongly associated with lower rates of weight gain.6
These types of vegetables are nutrient dense and often high in fiber, meaning they can fill you up on fewer calories and won't negatively impact blood sugar levels. Higher-glycemic vegetables like potatoes, corn, and peas don't appear to have the same satiating powers.
Take full advantage of these fiber-packed vegetables by including them in at least two meals each day. In the case of cauliflower, just drizzle pieces with olive oil, sprinkle with salt and paprika, and roast them at 400 degrees for 10-15 minutes.
Blueberries
Blueberries possess numerous health benefits, but one you may not know about is their ability to help you uncover those abs. An investigation in the Journal of Agricultural and Food Chemistry suggests that pterostilbene, an antioxidant compound found in these blue health bombs, may help keep pudge at bay by reducing the activity of enzymes involved in fat storage, while also enhancing fat oxidation.7
What's more, the aforementioned Harvard study found that, along with cruciferous veggies like cauliflower, higher intakes of berries are associated with less weight gain over the years.6
Pro tip: Because they contain a higher skin-to-flesh ratio, wild blueberries are especially rich in antioxidants.
Greek yogurt
All too often, people starting a fat-loss phase rid their fridge of dairy. No more! A Journal of Nutrition study determined that overweight people who exercised daily and followed a high-dairy, high-protein diet (while also keeping their calorie intake in check) lost more body fat and gained more lean body mass than people who took in the same number of calories but adhered to less protein and less dairy.8
Deliciously thick Greek yogurt has the added perk of being especially rich in physique-friendly protein compared to traditional yogurt. In fact, research shows that scooping up protein-packed Greek yogurt for a snack can bolster satiety and keep you feeling full longer than a nondairy, calorie-matched alternative.9 For maximum effect, avoid the sugary flavors, and let plain reign!
Apple
An apple a day may not only keep the doctor away—it may also keep the flab monster at arm's length. Research out of Japan suggests that polyphenol compounds found in apples (mostly in the peel, FYI) may improve body-fat measures by altering compounds involved in fat metabolism.10
These polyphenols were shown to increase levels of adiponectin, a protein that plays a major role in energy regulation, carbohydrate and fat metabolism, and insulin sensitivity.11 Low levels of adiponectin, which are observed in obese populations, are linked to insulin resistance, a pro-inflammatory environment, atherosclerosis, and high blood pressure.12,13
It remains to be determined how many apples a person would need to eat to witness an effect, but in the meantime, it can't hurt to work one or two into your daily fruit quota. In fact, a Harvard study found that an increased intake of apples and pears led to more weight loss in subjects, second only to berries out of all fruits examined.6
Chocolate
If you are hunting for an ideal cheat food, look no further than chocolate. Scientists in the prestigious Archives of Internal Medicine examined chocolate and exercise habits among over 1,000 subjects. They found that those who consumed chocolate more frequently, despite the extra calories and saturated fat content, tended to have a lower BMI versus those who didn't embrace their inner Willy Wonka.14
How could this be? The study authors surmised that flavonoid antioxidants in chocolate may alter metabolism in a way that reduces fat storage. Cocoa-derived epicatechin has been demonstrated to enhance fat burning and promote weight loss in rat models, suggesting it may play a similar role in humans.15
As with anything, moderation is key. Rather than a candy bar (or five) per day, stick to an ounce or two of chocolate containing at least 60 percent cocoa.
Sprouted bread
Sprouted breads like Ezekiel have a leg up on the competition when it comes to helping you stay pumped up rather than plumped up. A study out of The Journal of Nutrition and Metabolism discovered that sprouted bread has a lower glycemic index than regular whole-grain loaves, thus providing a slower release of its carbohydrate energy.16 More good news: Many sprouted brands include healthy items like seeds and nuts in their blends.
Pistachios
If you are trying to win the battle of the bulge, be sure to go nuts for nuts. A recent study out of Loma Linda University in California found that including tree nuts—a group that includes pistachios, almonds, pecans and hazelnuts—as part of your healthy eating plan is strongly associated with a reduced risk for obesity.17
How can this be, when nuts are packed with calories? It turns out that nuts like pistachios contain a powerful mixture of protein, fiber, vitamins, and minerals that can keep you from turning to other higher-calorie foods with less of an impressive nutritional resume. Plus, pistachios contain the fewest calories of all nuts!
Pro tip: If you have trouble eating only a reasonable portion of nuts, turn to pistachios still in their shell. The task of shelling the nuts will help keep portions in check by forcing you to slow down your eating.
Mushrooms
How can you enjoy your favorite burgers, tacos and meatloaf with less calorie guilt? Pack them full of low-calorie mushrooms!
An intriguing study in the Journal of Food Science found that substituting up to 80 percent of the ground beef in a meal with cooked mushrooms not only boosted the flavor intensity beyond that of the all-beef meal, but also resulted in a dish with not only significantly fewer calories, but also enhanced levels of nutrients like vitamin D, potassium, and B vitamins.18
This is huge news if you're looking for places to trim your calorie intake in the hopes of trimming your waistline. So the next time you are rustling up a burger, pasta meat sauce, taco filling, or a sloppy Joe, consider swapping out some of the beef with finely chopped and sautéed mushrooms.
Split peas
A mere 1/4-cup serving of split peas delivers a whopping 13 grams of fiber! Why does this matter? Fiber wages a war on fat by reducing hunger, improving blood-sugar control, and positively altering the population of beneficial bacteria in your digestive system. As a bonus, split peas also contain a laundry list of must-have vitamins and minerals an active body needs.
You may have also noticed that pea protein powder is garnering shelf space alongside whey. That's because this plant protein powder, which is often sourced from yellow split peas, contains healthy amounts of anabolic aminos, while offering an animal-friendly source of protein.
Hot sauce
Turn up the heat of your meals, and you can also expect to melt away more fat. Capsaicin, the pungent compound that gives the chili peppers in hot sauces their fiery kick, is believed to be among body fat's worst enemies by cranking up metabolism and enhancing fat burning.19
Capsaicin can also bolster satiety, resulting in improved calorie control. Pair your favorite with any cut of protein, eggs, veggies, and even rice!
Frozen banana
When frozen bananas are blended into protein shakes, they instantly make the drink deliciously thick and creamy, which also adds more volume to your meal and more carbs to replenish you after a tough workout.
Researchers at Purdue University compared blended drinks that were identical in calories and volume, but with different viscosities.20 They found that the thicker drink did a much better job at suppressing hunger than the thinner, less viscous beverage. A thicker drink likely stretches the stomach in a similar manner as solid food, and also won't leave your stomach as quickly as a thinner beverage would.
Bananas freeze very well. Just slice the peeled fruit into thirds and put them in the freezer spread out on a baking sheet. Once the chunks are frozen solid, transfer them to a zip-top bag and keep them frozen until it's time to whip up a post-gym drink in the blender.
Steel-cut oatmeal
A stomach that won't stop growling is a dieter's worse nightmare. So instead of subsisting on a bowl of unsatisfying boxed cereal for breakfast, fill your stomach with hearty oatmeal.
A 2015 study by researchers at New York's Columbia University Medical Center discovered that people who consumed oatmeal for breakfast experienced greater satiety and consumed 31 percent fewer calories at a follow-up meal compared with people who spooned up the same number of calories from corn flakes.21
Oats contain a bounty of hunger-fighting soluble fiber that can help you avoid vending-machine temptation and its waistline repercussions. Processed boxed cereal? Not so much. The only downside: Taking the time to cook steel-cut oats in the morning isn't always feasible. To speed up the process, soak the oats in water overnight, which can slash cooking time by half.
Spaghetti squash
Spaghetti squash is Mother Nature's low-carb answer to pasta. Once cooked, the flesh of the squash pulls apart into slightly nutty tasting, noodle-like strands, minus the excessive starchy carbohydrates and calories.
Turn to your microwave for an easy way to prepare spaghetti squash. Simply slice the squash in half lengthwise, and scoop out the seeds. Place the squash halves on a microwave-safe dish, flesh-side down, and cover it loosely with a paper towel. Microwave the squash on high for 8-12 minutes, or until the flesh is very tender. Let it stand for five minutes, then scrape out the squash flesh with a fork.
Potato
During the low-carb craze, potatoes were deemed public enemy number one. But it turns out that the spud may hold a secret weapon in the battle against flab: resistant starch.
Resistant starch is a uniquely bulky form of fiber that takes up space in your digestive system, leading to greater feelings of fullness. And because it resists digestion, the starch passes through your system and doesn't enter your bloodstream, so it's less likely to get socked away as body fat compared to other carbohydrates.22
But there's a catch. In cooked starchy foods like potatoes, resistant starch is created during the cooling process. That's because cooking triggers starch to absorb water when it cools.23 To take advantage of the potato's ability (as well as that of beans, corn, lentils, whole-grain pasta, and brown rice) to infuse your diet with fat-resistant starch, eat it cold or pureed into chilled soups.
Ground beef and other meats
Like yogurt and salmon, meat can assure your diet includes plenty of protein, which has been shown to be quite effective at promoting fat loss.24
Beyond increasing lean body mass, protein can also help prevent belt-stretching weight gain due to the fact that it has a higher thermic effect than carbs and fat. Think of the thermic effect of food as the energy cost of chewing, digesting, absorbing, transporting, and storing the food you eat.
Protein's thermic effect can range from 20-35 percent, meaning that up to 35 percent of the calories it provides end up being burned up during digestion and processing. In contrast, only about 5-15 percent of the energy consumed from carbohydrates or fats are burned up to process them. So even though protein and carbohydrates have the same calories per gram, the human body stores fewer of them from the former.
Olive oil
If you want to say sayonara to belly fat in 2016, it's important to make the fats you eat work harder for you. And if you have trouble keeping your hand out of the cookie jar, be sure to make olive oil a dietary fat staple.
A recent investigation by a group of white coats in Italy found that oleic acid, a main monounsaturated fat present in olive oil, can increase post-meal circulating levels of a hunger-fighting compound called oleoylethanolamide (OEA). That simple ingredient results in a lower caloric intake over the following 24-hour period.25 It appears that lean individuals are more sensitive to the impacts of oleic acid than overweight people are.
You can use cheaper, more refined "light" or "pure" olive oil for cooking purposes, since it has a neutral flavor and higher smoke point, but for the purposes of salad dressings, sauces, and dips, go with the extra-virgin good stuff. It has the added benefit of being richer in body-friendly antioxidants.
Chia Seeds
No longer just for hairy desk pets, chia seeds may help you crush hunger and cravings. That's because they are plush in soluble fiber, which can swell in your stomach when mixed with liquids to create a sense of fullness to help silence a raging case of the munchies, so you become less tempted by nutritional landmines that can derail your diet.
This is why chia seeds have become a popular way to create healthier puddings and drinks; they create a thickened product when mixed with the liquids in the recipes. Some people even create a chia gel to be used in items like pancakes and baked goods to act as a binder in lieu of eggs. In stores, you may come across both white and black chia seeds; both contain the same fiber bounty.
References
- Tonstad, S., Malik, N., & Haddad, E. (2014). A high fibre bean rich diet versus a low-carbohydrate diet for obesity. Journal of Human Nutrition and Dietetics, 27(s2), 109-116.
- Bonnema, A. L., Altschwager, D., Thomas, W., & Slavin, J. L. (2015). The Effects of a Beef-Based Meal Compared to a Calorie Matched Bean-Based Meal on Appetite and Food Intake. Journal of Food Science, 80(9), H2088-H2093.
- Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.
- Roberts, J. D., Roberts, M. G., Tarpey, M. D., Weekes, J. C., & Thomas, C. H. (2015). The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance. Journal of the International Society of Sports Nutrition, 12(1), 1.
- Bourassa, P., Côté, R., Hutchandani, S., Samson, G., & Tajmir-Riahi, H. A. (2013). The effect of milk alpha-casein on the antioxidant activity of tea polyphenols. Journal of Photochemistry and Photobiology B: Biology, 128, 43-49.
- Bertoia, M. L., Mukamal, K. J., Cahill, L. E., Hou, T., Ludwig, D. S., Mozaffarian, D., ... & Rimm, E. B. (2015). Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies. PLoS Med, 12(9), e1001878.
- Gomez-Zorita, S., Fernandez-Quintela, A., Lasa, A., Aguirre, L., Rimando, A. M., & Portillo, M. P. (2014). Pterostilbene, a Dimethyl Ether Derivative of Resveratrol, Reduces Fat Accumulation in Rats Fed an Obesogenic Diet. Journal of Agricultural and Food Chemistry, 62(33), 8371-8378.
- Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition, 141(9), 1626-1634.
- Nagasako-Akazome, Y., Kanda, T., Ohtake, Y., Shimasaki, H., & Kobayashi, T. (2007). Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index. Journal of Oleo Science, 56(8), 417-428.
- Rabinovitz, H.R., Boaz, M., Ganz, t., Jakubowicz, D., Matas, Z., Madar, Z. & Wainstein, J. (2014). Big Breakfast Rich in Protein and Fat Improves Glycemic Control in Type 2 Diabetics. Journal of Obesity, 22(5), 46-54.
- Sofer, S., Madar, Z., Eliraz, A., Kaplan, S., Voet, H., Fink, G. & Kima, T. (2001). Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner. Obesity Journal, 19(10), 2006-2014.
- Chandran, M., Phillips, S.A., Ciaraldi, T. & Henry, R.R. (2003). Adiponectin: more than just another fat cell hormone. Diabetes Care, 26(8), 2442-2450.
- Golomb, B. A., Koperski, S., & White, H. L. (2012). Association between more frequent chocolate consumption and lower body mass index. Archives of Internal Medicine, 172(6), 519-521.
- Ramirez-Sanchez, I., Nogueira, L., Moreno, A., Murphy, A., Taub, P. R., Perkins, G., ... & Villarreal, F. (2012). Stimulatory effects of the flavanol (-)-epicatechin on cardiac angiogenesis: Additive effects with exercise. Journal of Cardiovascular Pharmacology, 60(5), 429.
- Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Journal of Nutrition and Metabolism, 2012.
- Jaceldo-Siegl, K., Haddad, E., Oda, K., Fraser, G. E., & Sabaté, J. (2014). Tree nuts are inversely associated with metabolic syndrome and obesity: the adventist health study-2. PloS One, 9(1), e85133.
- Myrdal Miller, A., Mills, K., Wong, T., Drescher, G., Lee, S. M., Sirimuangmoon, C., ... & Guinard, J. X. (2014). Flavor-Enhancing Properties of Mushrooms in Meat-Based Dishes in Which Sodium Has Been Reduced and Meat Has Been Partially Substituted with Mushrooms. Journal of Food Science, 79(9), S1795-S1804.
- Whiting, S., Derbyshire, E., & Tiwari, B. K. (2012). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite, 59(2), 341-348.
- Mattes, R. D., & Rothacker, D. (2001). Beverage viscosity is inversely related to postprandial hunger in humans. Physiology & Behavior, 74(4), 551-557.
- Geliebter, A., Grillot, C. L., Aviram-Friedman, R., Haq, S., Yahav, E., & Hashim, S. A. (2015). Effects of Oatmeal and Corn Flakes Cereal Breakfasts on Satiety, Gastric Emptying, Glucose, and Appetite-Related Hormones. Annals of Nutrition and Metabolism, 66(2-3), 93-103.
- Raigond, P., Ezekiel, R., & Raigond, B. (2014). Resistant starch in food: a review. Journal of the Science of Food and Agriculture, 95(10), 1968-1978..
- Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M. (2005). Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. The American Journal of Clinical Nutrition, 81(6), 1298-1306.
- Mennella, I., Savarese, M., Ferracane, R., Sacchi, R., & Vitaglione, P. (2015). Oleic acid content of a meal promotes oleoylethanolamide response and reduces subsequent energy intake in humans. Food & Function, 6(1), 203-209.
- Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32(10), 1545-1551.
- Kris-Etherton, P.M. & Innis, S. (2007). Dietary Fatty Acids—Position of the American Dietetic Association and Dietitians of Canada. American Dietetic Association Position Report. Journal of the American Dietetic Association, 107(9), 1599-1611.
source Bodybuilding.com Articles http://ift.tt/1Qtxn84