Josh Perez Fitness

During an athletes competitive career or an average person fitness routine, an anti-oxidant formula that complements your multivitamin is paramount. The goal of taking an antioxidant is to decrease some of the deleterious oxidative effects of exercise.

We are all susceptible to harmful environmental chemicals, aging, intense exercise, and the rays of the sun on a daily basis. This increases our already delicate but normal free radical production and protection balance from increasing damage to our bodies. In other words, this will accelerate our aging process and possibly speed up the start of certain diseases.

Though moderate exercise can increase free radicals, high intensity exercise may exceed the body’s natural ability to protect against long-term damage. Many antioxidant studies on exercise focus on aerobic training (cardio). Some latest research examined weight training and antioxidant supplements, they found that the weightlifters who supplemented with vitamin E at 1200 IU/d, significantly reduced the markers for muscle damage. Also, taking vitamin C also resulted in reduction of cortisol (catabolic hormone/ natural human toxin) following training. Lastly, it increased the post-workout testosterone to cortisol ratio in weightlifters and is showed to enhance the anabolic (muscle growth) environment.

With the majority of evidence, it supports that taking vitamin E, vitamin C, and beta-carotene supplements (antioxidants) will lower your fatigue rate, and will bolster your workouts. Also, the supplementation of an antioxidant will enhance recovery, and the length of time for optimal performance (productive years of competition)!

Below, I put my recommendation of the best time release antioxidants for vitamin C, vitamin E, and beta-carotene supplements.

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This is a great way to make your diet work for you especially if your goal to lose some stubborn bodyfat – that just won’t go way. Of all of the functional foods out there, ginger has arguably the most functions and benefits. It’s used to settle the stomach, reduce pain, and it has antibiotic/ anti-inflammatory properties. The most important function of this food, is that studies show that ginger can boost metabolism in 2 outlets:

1. By causing muscle tissue to use more oxygen, which increases the amount of calories you burn
2. Increasing the lactic acid production, which also increases your fat burning potential

One more note, I’ve been receiving quite a few questions regarding coffee and how it is suppost to burn fat. Well that is completely false. Caffeine is a stimulant and causes a surge of energy to the nervous system and causes the body to release catecholamines, which target fat cells and use bodyfat for fuel. This is why coffee is a noted fat-burner.

Here is the problem: when coffee is combined with carbohydrates (mainly the sugar you dump in) the fat-burning potential is stunned and causes a subsequent rise in the fat-storing hormone called insulin. The only way to burn fat from this, is by the absence of insulin, and then the catecholamines can burn more fat.

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There really is no 100% way to avoid getting sick or preventing the common cold. But one of the best ways to avoid it is to wash your hands before eating, when preparing food, even after using someone else’s phone at work. Or even when your done working out, touching the machines, someone else’s sweaty dumbbells and laying on drenched sweaty stretch mats. I can’t tell you how many times I’ve seen grown men leave the bathroom without washing their hands – even after going number 2!

According to the U.S. National Institutes of Health, colds can occur any time of year, but they mostly affect people during winter. When someone has a cold, their nose is teeming with a virus that is spread when they cough, sneeze or touch something. People are most contagious during the first two or three days of a cold. So take in plenty of vitamin C and drink plenty of water to keep your body clean and germ free.

These vitamins for women are highly recommended especially during an active lifestyle. How I recommend to take these vitamins or unless otherwise indicated, it’s generally good to take your vitamins and other supplements with a meal. Your body is meant to recognize, digest and absorb foods and therefore by taking your supplements with meals will ensure optimal absorption of those nutrients. The vitamins I have recommended below are the 5 best due to their absorption, time release and potency.

1. Multivitamin:
   All women should take a multivitamin to help optimize your active lifestyle and provide nutritional support for your balanced nutrition plan. Unless your nutrition plan is consuming around 4,400 calories you are likely missing out on key nutrients. A multivitamin is an easy, simple and doctor recommended. Aim to pick a multivitamin with minerals and vitamins that have just under 100% of the Recommended Dietary Allowance (RDA) for most nutrients.
   Weil Daily Multivitamin For Optimum Health

2. Folic Acid:
   This vitamin is essential for women trying to get pregnant, or is pregnant since it has shown to prevent neural tube defects. However, folic acid is also less known, but well studied in reducing the risk of breast cancer in women who drink alcohol. 500 micrograms of folic acid is recommended and is generally what’s provided in a multivitamin.
   Source Naturals MegaFolinic Folic Acid

3. Vitamin D:
   Vitamin D has been dubbed the “sunshine vitamin” because our body can make it from exposure to the sun. Vitamin D was originally thought to be primarily important for bone health. Now, more research is coming out that vitamin D is not only essential to reducing risk of fractures but may also be important in reducing risk for heart disease and certain cancers. In addition, this is one case where the current RDA requirements of 300 to 500 IU each day are much lower than what might be an optimal and healthy dose of 1,000 to 2,000 IU of Vitamin D3 (the most potent form of vitamin D).
   Vitamin D

4. Omega-3 fatty acids:
   Our body is unable to make omega-3 fatty acids, so we must get these essential fats from our nutrition or supplements. The two major types of omega 3 fatty acids, ALA and DHA, are important in heart health. In addition, DHA is critical for children’s brain development; it’s also important for pregnant women to take adequate amounts of DHA, and to provide it to infants and children. The recommended adult dosage is 500mg of omega 3 fatty acids each day. People eating large amounts of fatty fish, nuts and soybean or flaxseed oil may be able to get the recommended amount through nutrition. However, most of us will need a supplement, typically derived from fish oils. People concerned with possible toxins and heavy metals found in fish sources of omega 3 fatty acids, as well as vegetarians, can obtain all the health benefits from vegetarian supplements made from algae such as Neuromins DHA.
   Double Strength Omega-3 fatty acids

5. Vitamin K:
   This vitamin has known to be important in blood clotting. However, the latest research also found that vitamin K also plays a critical role in building bone. Women deficient in vitamin K have been linked with more fractures and lower bone density. Leafy green vegetables such as Swiss chard, kale, and spinach are good sources of vitamin K. A half-cup to 1 cup of cooked vegetables will give you all the vitamin K that you need (90 micrograms for women). However, if your daily nutrition plan doesn’t include these vegetables, you may benefit from a supplement. Most multivitamins do not include or provide adequate amounts of Vitamin K in their formulation, so make sure to check and switch to a different brand or supplement with additional vitamin K.
   Source Naturals Vitamin K

Bodybuilding.com Announces Official 2008 Supplement Awards Winners:

Boise, ID – September 29, 2008 – Bodybuilding.com, the world leader in sports nutrition, announced the 4th Annual 2008 Bodybuilding.com Supplement Awards winners live at The Olympia in Las Vegas, Nevada on Saturday. The Bodybuilding.com Supplement Awards are the industry standard for recognition of the best products and brands in the fitness and supplement industry.

All nominations were based on sales, and since customers’ opinions are what truly count, Bodybuilding.com let the general public provide 100% of the final vote this year. Due to the ever-growing popularity of ready-to-drink (RTD) proteins, this year a new category – RTD of the Year – has been added. With over 200,000 votes pouring in, the results are finally here!

The 2008 Bodybuilding.com Supplement Awards winners are:

• Brand of the Year – BSN (3rd year in a row!)
• New Brand of the Year – Muscle Asylum Project
• Break-Out Brand (most-improved) of the Year –VPX
• Overall Supplement of the Year –Optimum 100% Whey Protein (4th year in a row!)
• New Product of the Year – MuscleTech Anabolic Halo
• Muscle Builder of the Year – BSN NO-Xplode(4th year in a row!)
• Fat Loss Product of the Year – Nutrex Research Lipo 6 (4th year in a row!)
• Energy Product of the Year – BSN Atro-Phex
• Weight Gainer of the Year – BSN True-Mass (2nd year in a row!)
• Protein Powder of the Year – 100% Whey Protein(4th year in a row!)
• Protein Bar of the Year – Next Detour Detour BarsNext Detour Bars (3rd year in a row!)
• RTD (Ready to Drink) of the Year – CytoSport Muscle Milk Light RTD
• Creatine Product of the Year– BSN CellMass(4th year in a row!)
• Glutamine Product of the Year – SciVation Xtend(2nd year in a row!)
• Nitric Oxide Product of the Year – BSN NO-Xplode (4th year in a row!)
• Multi-Vitamin of the Year – Universal Nutrition Animal Pak (4th year in a row!)
• Joint Product of the Year – Universal Nutrition Animal Flex(3rd year in a row!)
• Tanning Product of the Year – Pro Tan Instant Competition Color(3rd year in a row!)
• Best Ads of the Year – Gaspari
• Best Labels of the Year – Universal

For each winner, bodybuilding.com is also promoting each suppplement as the Specials of the Week at Bodybuilding.com!

The Bodybuilding.com Supplement Awards provide an innovative way to help customers find truly exceptional products and brands, while helping to recognize the efforts of the many great companies that make up the industry.

For more information visit: Bodybuilding.com

Sponsored Links:

• See the Specials of the Week at Bodybuilding.com!
• End of Year Clearance at Bodybuilding.com!
• Vitamins Direct – providing low priced, high quality vitamins, minerals and supplements

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On November 5, 2007, Bodybuilding.com’s Vice President Jeremy DeLuca asked Bodybuilding.com Forum members to submit ideas for a brand-new flavor of CytoSport Muscle Milk. When CytoSport extended the rights for an exclusive Bodybuilding.com flavor, they felt it was a decision only their customers could rightfully make. With over 500 Bodybuilding.com Forum posts and 11,000+ views, the votes came in and Cake Batter was declared the official Muscle Milk flavor winner…but Brownie Batter came in a very close second. Because of this, it was decided that Brownie Batter would also be released.

For those of you not familiar with Muscle Milk, it is an evolutionary muscle formula that promotes efficient fat burning, lean muscle growth, and fast recovery from exercise. Metabolically favorable ingredients stimulate growth and recovery in a similar manner to mother’s milk nourishing a baby. Bodybuilding.com offers more than twenty different Muscle Milk flavors.

Brownie Batter is Bodybuilding.com’s second exclusive flavor with CytoSport. Their first (Cake Batter) has yielded the most sales of all Muscle Milk flavors. After only one week on the site, Brownie Batter is also on its way to making record sales.

“Muscle Milk is one of our most popular supplements, so to be able to offer another flavor option that is exclusively available at Bodybuilding.com is a great opportunity. Now the hardest decision I’m going to have to make is whether to have Brownie Batter or Cake Batter Muscle Milk, because they’re both so good!” says V.P. DeLuca.

To find out more about new Brownie Batter Muscle Milk, visit CytoSport Muscle Milk, 2.47 Lbs, Brownie Batter

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t reach their much-needed daily requirements for a healthy diet. Adults need 25 to 30 grams daily. Generally, children under 18 years require less. Using the “age plus five” rule will help you determine your child’s needs. For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).

Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon. Here is one main suggestion I can give:

Replace your white bread with whole wheat bread.

Many types of bread are packed with fiber, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words “whole wheat” at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be “whole grain” or “wheat” doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.

Which is why some restaurants like Subway, you can order order the “white bread” as opposed to whole wheat if thats your preference because both of them are entirely made up of white flour!