Everything You Should Know About the Alkaline Diet

healthy eating for muscle mass

The Alkaline Diet claims it can prevent cancer and help you avoid arthritis. The theory behind it is that certain foods we eat cause your body to produce a lot of acid, which this diet can combat. The alkaline diet came onto the scene by Victoria Beckhman. She tweeted a picture of an Alkaline cookbook and it caught fire from there.

This diet has merits, but not for the reasons many think it does. Let’s look at some basic science. Ph levels measure how acidic or alkaline something maybe. Your stomach is very acidic and for good reason, it needs to break down food. Throughout the rest of your body the Ph level may vary. Your blood on the other hand is more alkalized. The alkaline diet claims to help keep your blood ph levels balanced, however your body does this automatically.

The good thing about the alkaline diet is the foods that are supposed to help alkaline your body are great for you. The typical American diet contains many foods that are considered “acidifying”. These foods include; meat, dairy, corn, wheat and many other processed foods. The standard American diet does not include enough alkaline foods to balance this out. Foods recommended to be eaten with this diet are; a wide array of fruits and vegetables, while avoiding processed foods. This aspect of the diet I really like. It emphasizes the importance of whole foods and getting in a lot of micronutrients. 

How can a bodybuilder benefit?

Any diet works to some degree. I highly disagree that this diet will lessen your chance to get cancer and lessen your arthritis pain. I do believe that this diet does have some benefits. You should be focusing on eating the types of foods recommended. These foods are jam packed with vitamins and minerals. If your goal is to lose weight these foods will help your satiety. If you’re trying to gain size, the amount of calorically dense foods recommended by this meal plan will also help you to get in the calories needed to gain muscle. 

The Alkaline Approach

Dear M&F: Can I Go Vegetarian on My Bodybuilding Diet?

These basic foods are recommended by the Alkaline Diet.

  • Vegetables: Broccoli, cauliflower, celery, kale, cucumber, spinach
  • Fruits: Apple, banana, berries, grapes, melon, lemon
  • Proteins: Tofu, almonds
  • Spices: Cinnamon, curry, ginger, sea salt

Sample Meal Plan

Meal 1: Breakfast

  • 1 bowl of oatmeal with berries
  • 2 whole eggs made with spinach

Snack

  • 1 serving of fruit
  • Salad with balsamic dressing

Meal 2: Lunch

  • 4oz grilled chicken with spinach 
  • Kale salad with avocado and walnuts

Snack

  • 1 serving of trail mix with dried fruits and nuts

Meal 3: Dinner

  • 4oz of salmon
  • 1 serving of peas
  • 1 serving of broccoli

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Form Check Episode 5: Barbell Front Squat

Get your form in order for this underused move.

Instructions

Make sure you lead with your hips, pushing back as you descend. Keep your elbows as high as you can. As you go down, you might feel some stiffness in your wrists. Keeping your elbows up will keep the bar balanced. 

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Honda charged another $363 million over Takata airbags

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Honda is revising its earnings for the last fiscal year to account for $363 million in costs globally for the Takata airbag recall.

Continue reading Honda charged another $363 million over Takata airbags

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Master the One-Arm Pull-Up

Mastering the One-Arm Pull-Up

Admit it. When you see a guy banging out a set of one-armed pull-ups at the gym (while you wait your turn to do a few sets of the two-armed variety) you’re impressed. Jealous even. There’s just something about using one arm as a piston to jack your entire body up and down that screams power. And you want to be powerful; we all do. But first thing’s first:

“One-armed pull-ups are very tough to do,” says longtime M&F strength expert David Sandler, President and Co-Founder of StrengthPro in Las Vegas. “Especially if done truly with one arm.”

This is because unlike two-armed pull-ups, your body is only connected to the bar at one point, so when you’re yanking yourself up, all of the stabilizer muscles in your back and arm have to kick into gear to keep you balanced. Put another way: they’re hard. If they were a ski trail, they’d be a double black diamond. With that disclaimer out of the way, Sandler has a three-step program to help you become the one-armed bodybuilding bandit you’ve always wanted to be.

Step 1: One-Arm Lat Pulldowns

In order to improve arm strength, you want to start by doing one-armed lat pulldowns (on a machine) to build power. “In general, you want to improve to the point where you can do 2-3 reps with 10-20% more than your body weight,” Sandler says. “So, a 200 pound guy should be able to do 220-240 pounds for a couple of reps.” Since the target is strength training, focus on low reps and the heaviest weight possible for 3-5 sets.

Pull-Ups

Step 2: Alternate Arm Pullups

Once you can complete the above workout, you’ll want to do some training on an actual chin-up bar. “When you’ve built up some strength from the pulldowns, the next step is to do regular pull-ups,” Sandler says. “But there’s a catch: Lower yourself with one arm, then pull up with two arms, alternating lowering yourself with your left and right arms.” By placing the stress on your individual arms for a portion of the movement, you’ll get an idea of how strong you’re getting. Plus, the negatives-heavy set-up will help you to build plenty of strength for the work ahead. No rigid sets-and-reps scheme for this step—just make sure you can complete a few reps (3-5) with decent form before moving on to the big dog.

Step 3: The One-Armed Pullup

“The first time you try doing a one-armed pull-up, hold the wrist of the lifting arm with your other arm and pull yourself up,” Sandler explains. “Then lower yourself without using your second arm.” As you get stronger, you’ll find that you’re using your support arm less and less. Eventually, you’ll be ready to try a true one-armed pull-up.

Start

Hang on a pull-up bar with one arm at full extension.

Execution

“In the beginning, you might want to swing your off-arm to get some momentum to lift your body for your first rep,” Sandler says. “After that, get your other arm out of the way and do as many as you can. Also, if you want to use a spotter, they can help by giving you a little nudge here and there, so you’ll only get help where you need it and not for the full rep.”

When

One-armed pull-ups should go at the beginning of your back day (after warming up, of course) when you’re fresh because—news flash—it will be the hardest thing you do.

How

As far as sets and reps, Sandler suggests going to failure with each set—even if you can only do one—and taking up to three full minutes between sets.

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S&P puts negative outlook on Britain’s top AAA rating over EU referendum

Standard & Poor's said Friday it switched to negative the outlook on Britain's top AAA credit rating due to the government's decision to hold a referendum on whether to stay in the European UnionStandard & Poor's said Friday it switched to negative the outlook on Britain's top AAA credit rating due to the government's decision to hold a referendum on whether to stay in the European Union. "We believe that the UK government's decision to hold a referendum on EU membership by 2017 indicates that economic policymaking could be at risk of being more exposed to party politics than we had previously anticipated," the credit ratings agency said in a statement. Legislation paving the way for Britain's referendum on leaving the EU crossed its first hurdle in parliament earlier this week, but Prime Minister David Cameron's Conservative party is deeply divided on the issue and holds only a narrow majority in parliament.


Eleanor Hawkins’ judgement commensurate, says defence lawyer Ronny Cham – video

The four tourists, including Briton Eleanor Hawkins, who were arrested in Malaysia after stripping for a dare on Mount Kinabalu, leave court on Friday after pleading guilty to obscene acts in public. The four have spent three nights in jail and have been fined 5,000 Malaysian ringgit (£860) and are expected to be deported. Speaking to the Guardian, Hawkins’ defence lawyer Ronny Cham said he felt the judgement was commensurate with the crime Continue reading…







Bourdy shoots 67 to extend lead to 4 strokes at Lyoness Open (Yahoo Sports)

Gregory Bourdy of France gestures at 18th hole during the third round of the BMW Masters golf tournament at the Lake Malaren Golf Club in Shanghai, China, Saturday, Oct. 26, 2013. (AP Photo)

Gregory Bourdy widened his lead at the Lyoness Open Friday by shooting a 5-under 67 to go four strokes clear of fellow Frenchman Gary Stal and Chris Wood of England. Stal carded five birdies on his way to a 68, while Woods had two bogeys on the front nine to go with five birdies for a 69. Spanish pair Carlos Pigem and Rafa Cabrera-Bello shared fourth, another stroke off the lead.


Jennifer Lawrence Wears Elizabeth and James: Playing Favorites

JenniferLawrence_ElzabethandJames_Bucket_Bag_Streetstyle

When celebs carry anything more than once, you know they really love it. (You also know they really own it!) And what’s not to love about this summery bucket bag? Even I can’t resist cool kids’ brand Elizabeth and James.

Read the full post Jennifer Lawrence Wears Elizabeth and James: Playing Favorites which appeared first on Snob Essentials.

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Letting The Freedom Of Truth Uncover The Value Of Life

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