A commonly asked question by people trying build muscle is how fast can it actually be done.
The short answer is approx. 1 to 2 lbs of muscle per month if you are weightlifting daily, but there are a number of factors that affect how fast you build muscle, listed below, which will make you gain muscle faster or slower.
Training Age
Don't confuse this with your actual age. That is a different factor.
Your training age is how long you’ve been lifting weights and engaging in weight training, either as the result of working out or as part of your daily routine (eg. If you're a construction worker you are probably more used to it). If you’re new to weightlifting you will be able to gain more muscle faster than if you’ve been lifting for many years. I know that seems backwards, but that is the way it works.
Hormone Levels
Depending on the person the amount of testosterone and other muscle building hormones in your body can vary wildly because your lifting regimen does not help elicit a testosterone response (you might not be lifting with your legs, or not lifting heavy enough), or your body simply doesn’t produce as much testosterone (due to genetics / personality). Alpha male personalities tend to make more testosterone (in theory you can even become an alpha male with time if you make active efforts to become more confident and your brain will increase your testosterone levels as the result of rewiring of your system - this is harder to do as you get older as such things become hardwired in your brain while you are a teenager).
For women muscle is still governed by testosterone levels, but since women produce less testosterone other muscle building hormones play a greater role in the female body. Cortisol thus plays a bigger role for women, but too high levels of cortisol hurts bone density. Thus for women its better to use short but intense bursts of weightlifting to get the benefits.
Genetics
Everyone has basically the same genetic coding, but there are minor differences in the coding. Don't read too much into genetics because sometimes people can defy the odds through conditioning. Most people (roughly 68%) by definition are genetically average so the chances are likely you're pretty average.
There is a concept of a genetic bell curve. To summarize what this means, some people are naturally inclined to build a lot of muscle because of genetic factors which effect hormonal balance, or the thickness of their frames (big boned) allows them to add muscle easier. A person with a small frame will have trouble building muscle.
Muscle Memory
If you used to have lots of muscle when you were younger or before an injury, then you can regain that muscle faster when you start training again. So if you are an athlete and get injured and lose 30 lbs of muscle you can regain that muscle at a much faster rate than a normal person because your body remembers the muscle being there and will build it at an accelerated rate. Its possible to gain 20 lbs of muscle back in only a single month if you have the muscle memory, because your body has a mechanism for restoring the previous homeostasis.
Protein Supplements / Steroids
Consuming protein supplements and Creatine (a chemical found in red meat) will help you build muscle faster.
Heavy duty supplements like steroids are harmful and will damage your internal organs. So called performance enhancing substances can help you build muscle much faster, but will cause your internal organs like liver, kidneys, etc to shrink and become more prone to diseases/cancer. It also shrinks your testicles and damages brain matter.
The safest route is to stick to natural supplements like whey protein and Creatine.
Topics
10 Exercise Tricks
12 New Years Resolutions
12 Steps of Becoming Healthier
30 Days as a Vegetarian
5 Slimming Foods
6 Minute Cardio
8 Super Fun Exercises
Ab Workouts
Accessibility
Adrenaline High Weight Loss
Afterburn Effect
Archery
Beach Perfect Body
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Building Endurance
Calorie Myths
Cardio Exercises
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Exercise Books
Exercise Humour
Exercise Myths
Exercise Questions
Exercise Quotes
Family Fitness
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Frugal Exercises
Healthy Food
Home Gym
Interval Training
Jogging
Living Longer
Loose Skin
Mission Statement
Morning Exercises
Motivating Yourself
Myth Busting
Notes
Obesity and Weight Loss
Personal Trainers
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Sit Ups
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Sports Injuries
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Testimonials
Testing Your Limits
The Pet Project
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Tracking your Calorie Loss
Unusual Exercises
Vacation Exercises
Walking and Hiking
Weightlifting
Whey Protein
Winter Activities
Yoga
Zen Exercising
Winning an Uphill Battle
Losing weight and/or building muscle can sometimes feel like you are trying to fight an uphill battle.
That doesn't mean you will automatically lose just because you sometimes suffer setbacks.
Common setbacks include:
Sports injuries.
Not eating properly.
Not exercising enough or keeping to your scheduled routine.
Illness.
Getting distracted by work or family concerns.
Slacking off due to lack of motivation.
But just because you encounter a setback doesn't mean you should just give up and let things spiral out of control. You have to realize ahead of time that there will be setbacks and you have to learn to embrace the challenges given to you.
Nobody is going to blame you if something happens (eg. a funeral for a family member or friend) and then you slack off a bit. That type of thing just happens and is part of life. You take the necessary break and then you get right back to your routine as soon as you feel ready.
Many people on a weight loss regimen have slipped up / slacked off from time to time. Even the professional bodybuilders, athletes, etc sometimes fall behind on their schedule. Unfortunately sometimes due to lack of willpower it can quickly spiral out of control. Say for example you have one snack outside of your meal plan, it may be easy to say, "Well I already messed up today, so what's another?" This can turn into a truly self-defeating cycle and before you know it you're binging on doughnuts and have completely stopped exercising. That one day can turn into the whole weekend, and weekends turn into weeks. And you might not stop the cycle for months.
But if you realize ahead of time that you will make small mistakes then you can make those mistakes and keep on pushing forward despite the small setbacks.
The only way out of this is to get it together mentally and not allow little mistakes to chip away at your determination to make changes in your life. One, two or even ten bad days are nothing compared to the days in the year and beyond.
Yes, it can be upsetting to lose progress, especially when you have no control over it due to an illness or injury. We work so hard to achieve success, and then a loss of willpower or a lazy streak can really take away from the progress that we busted our butts for and our motivation will be sapped. Dwelling on the mistakes won't bring you six-pack abs however. The only way to feel better is to pick yourself up, and get started again as if nothing had even happened.
You are going to encounter speed bumps. Just run right over them and keep going!
That doesn't mean you will automatically lose just because you sometimes suffer setbacks.
Common setbacks include:
Sports injuries.
Not eating properly.
Not exercising enough or keeping to your scheduled routine.
Illness.
Getting distracted by work or family concerns.
Slacking off due to lack of motivation.
But just because you encounter a setback doesn't mean you should just give up and let things spiral out of control. You have to realize ahead of time that there will be setbacks and you have to learn to embrace the challenges given to you.
Nobody is going to blame you if something happens (eg. a funeral for a family member or friend) and then you slack off a bit. That type of thing just happens and is part of life. You take the necessary break and then you get right back to your routine as soon as you feel ready.
Many people on a weight loss regimen have slipped up / slacked off from time to time. Even the professional bodybuilders, athletes, etc sometimes fall behind on their schedule. Unfortunately sometimes due to lack of willpower it can quickly spiral out of control. Say for example you have one snack outside of your meal plan, it may be easy to say, "Well I already messed up today, so what's another?" This can turn into a truly self-defeating cycle and before you know it you're binging on doughnuts and have completely stopped exercising. That one day can turn into the whole weekend, and weekends turn into weeks. And you might not stop the cycle for months.
But if you realize ahead of time that you will make small mistakes then you can make those mistakes and keep on pushing forward despite the small setbacks.
The only way out of this is to get it together mentally and not allow little mistakes to chip away at your determination to make changes in your life. One, two or even ten bad days are nothing compared to the days in the year and beyond.
Yes, it can be upsetting to lose progress, especially when you have no control over it due to an illness or injury. We work so hard to achieve success, and then a loss of willpower or a lazy streak can really take away from the progress that we busted our butts for and our motivation will be sapped. Dwelling on the mistakes won't bring you six-pack abs however. The only way to feel better is to pick yourself up, and get started again as if nothing had even happened.
Raw Egg Protein Shakes
Raw eggs are really good for you.
Two reasons!
#1. The egg whites are high in protein, the building blocks of muscle. Excellent if you're doing lots of weight lifting and cardio too.
#2. The egg yolks are high in Omega-3 fatty acids, which are one of the good fats that your body needs in order to give you lots of energy, boost brain power, etc. They make you both smarter and faster.
And the best way to eat eggs isn't cooked or fried or poached... its raw. And therefore you need a way to eat raw eggs.
You could simply crack 3 eggs in a glass and drink it down, Rocky Balboa style, but most of don't really like that idea. Squeamish taste buds.
So the next best solution is to make a raw egg protein shake.
You will need:
Blend the eggs and milk first, then add your choice of flavouring. Berries works best, but if you don't have that available use chocolate syrup or ice cream/yogurt. Blend until there is no chunks.
Pour into a tall glass, drink and enjoy.
Done this way you will barely notice the taste of raw eggs and it is a very satisfying drink.
Makes a good breakfast after jogging but also good for an after workout snack.
Two reasons!
#1. The egg whites are high in protein, the building blocks of muscle. Excellent if you're doing lots of weight lifting and cardio too.
#2. The egg yolks are high in Omega-3 fatty acids, which are one of the good fats that your body needs in order to give you lots of energy, boost brain power, etc. They make you both smarter and faster.
And the best way to eat eggs isn't cooked or fried or poached... its raw. And therefore you need a way to eat raw eggs.
You could simply crack 3 eggs in a glass and drink it down, Rocky Balboa style, but most of don't really like that idea. Squeamish taste buds.
So the next best solution is to make a raw egg protein shake.
You will need:
- 1 or 2 Eggs
- 500 mL of Milk or Soy Milk
- 1 cup of Berries, or 1 tbsp of Chocolate Syrup, or 1/2 of cup of Ice Cream or Yogurt (preferably Low Fat)
- A bowl or really big cup. I find a large martini shaker works well.
- A hand blender.
Blend the eggs and milk first, then add your choice of flavouring. Berries works best, but if you don't have that available use chocolate syrup or ice cream/yogurt. Blend until there is no chunks.
Pour into a tall glass, drink and enjoy.
Done this way you will barely notice the taste of raw eggs and it is a very satisfying drink.
Makes a good breakfast after jogging but also good for an after workout snack.
Canola Oil Health Benefits
You've probably heard of the health benefits of cooking with virgin olive oil, but did you know that Canola Oil is also very good for your health?
You can significantly reduce your risk of heart disease by changing your diet, in particular by lowering your intake of saturated fats (which causes artery-clogging cholesterol levels) and by focusing your intake of healthier unsaturated fats and essential fatty acids.
By choosing heart healthy oils like Canola Oil, which is made from the crushed seeds of the canola plant, you can reduce your intake of unhealthy fats. Canola Oil has the lowest saturated fat content of any oil commonly consumed in the USA, at just 7%. By comparison, sunflower oil has 12% saturated fat, corn oil has 13%, and olive oil has 15%.
So yeah, if you thought olive oil was good, think again.
Although it's low in saturated fat, Canola Oil is very high in healthy unsaturated fats, plus its an excellent source of the omega-6 fatty acid, linolenic acid, and Canola Oil is higher in the omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil commonly used. These fats are particularly important in the diet because the human body can't produce them and they're used for higher brain functions and regulate energy to the rest of the body.
So whether you are frying an egg, making pancakes or baking a cake Canola Oil is the wise choice for a healthier meal.
You can significantly reduce your risk of heart disease by changing your diet, in particular by lowering your intake of saturated fats (which causes artery-clogging cholesterol levels) and by focusing your intake of healthier unsaturated fats and essential fatty acids.
By choosing heart healthy oils like Canola Oil, which is made from the crushed seeds of the canola plant, you can reduce your intake of unhealthy fats. Canola Oil has the lowest saturated fat content of any oil commonly consumed in the USA, at just 7%. By comparison, sunflower oil has 12% saturated fat, corn oil has 13%, and olive oil has 15%.
So yeah, if you thought olive oil was good, think again.
Although it's low in saturated fat, Canola Oil is very high in healthy unsaturated fats, plus its an excellent source of the omega-6 fatty acid, linolenic acid, and Canola Oil is higher in the omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil commonly used. These fats are particularly important in the diet because the human body can't produce them and they're used for higher brain functions and regulate energy to the rest of the body.
So whether you are frying an egg, making pancakes or baking a cake Canola Oil is the wise choice for a healthier meal.
Weight Loss Testimonial
The following was sent in via email. Congratulations on your weight loss!
"Dear Charles Moffat of Cardio Trek!
I live in San Diego California and I read your website every day. I started reading it about a month ago when I was looking for weight loss tips and a lot of the information on your website has been extremely usefult to me - even the weightlifting posts, even though I am not into that.
Since reading your website I have enacted a number of the tips from your site, including morning jogs (I only jog for 10 minutes, but I find it helps a lot), counting calories and tracking them in a journal, stretching and whenever I am bored I try out some of your frugal exercise ideas. As a result I've lost almost 10 lbs in the last month.
I am trying to lose weight slowly so I don't end up with loose baggy skin, and the prevention information on your site on that topic is very useful too.
I guess what I am trying to say is THANK YOU for offering lots of free advice on your website. I know I am not one of your clients, but I hope you will post my testimonial anyway.
Also one little question / suggestion, why don't you have more information about yourself on this website? A profile? I know a lot of personal trainers out there are egotists who love talking about themselves and are shameless self-promoters, but I couldn't find one single photo of yourself on your website and there is very little else about you. Maybe you are camera shy? Or maybe you're just not an egotist? Sorry if I seem overtly curious.
Thanks again!
Samantha K."
Hello Samantha!
I am happy to hear my writing has had such a profound effect on you and has been so useful to you. I too have an inspiration for my exercise - Sylvester Stallone and his Rocky Balboa film series, which he both wrote and starred in. If I were to ever meet Sly I would be sure to shake his hand and thank him for his inspirational films.
Plus anyone who can fit both Mr T and Hulk Hogan into the same film series deserves some kudos. Mr T was my hero when I was 5 years old.
Yes, its true I don't like putting photos of myself online, but I don't mind talking about myself. My interests include languages, traveling, freehand mountain climbing, cycling, archery, boxing, painting, photography, sculpture, fixing things, writing and perfecting various recipes in the kitchen. Truth be told if you Google the name Charles Moffat you will find a lot of information about my artistic career, my website design business, books I've written available on Kindle/Kobo and a lot more.
I don't like to talk too much about my artistic talents and other things on this website however because I feel it would distract from the purpose of this website, which is to promote exercise, healthy eating, and of course my personal training business here in Toronto.
I am planning to have a professional photoshoot done in 2013 which will be used to promote my talents as a personal trainer, but you're right, I am none too excited about being recognized on the street. I have already had my encounters with fame with respect to my artistic career and I have learned to value my anonymity online. (Because fans are crazy...)
I wish you continued success with your exercise goals and wish you a Merry Christmas and a Happy New Year too! Let me know if you have any specific exercise questions and I will be happy to answer them and post the results.
Sincerely,
Charles Moffat
"Dear Charles Moffat of Cardio Trek!
I live in San Diego California and I read your website every day. I started reading it about a month ago when I was looking for weight loss tips and a lot of the information on your website has been extremely usefult to me - even the weightlifting posts, even though I am not into that.
Since reading your website I have enacted a number of the tips from your site, including morning jogs (I only jog for 10 minutes, but I find it helps a lot), counting calories and tracking them in a journal, stretching and whenever I am bored I try out some of your frugal exercise ideas. As a result I've lost almost 10 lbs in the last month.
I am trying to lose weight slowly so I don't end up with loose baggy skin, and the prevention information on your site on that topic is very useful too.
I guess what I am trying to say is THANK YOU for offering lots of free advice on your website. I know I am not one of your clients, but I hope you will post my testimonial anyway.
Also one little question / suggestion, why don't you have more information about yourself on this website? A profile? I know a lot of personal trainers out there are egotists who love talking about themselves and are shameless self-promoters, but I couldn't find one single photo of yourself on your website and there is very little else about you. Maybe you are camera shy? Or maybe you're just not an egotist? Sorry if I seem overtly curious.
Thanks again!
Samantha K."
Hello Samantha!
I am happy to hear my writing has had such a profound effect on you and has been so useful to you. I too have an inspiration for my exercise - Sylvester Stallone and his Rocky Balboa film series, which he both wrote and starred in. If I were to ever meet Sly I would be sure to shake his hand and thank him for his inspirational films.
Plus anyone who can fit both Mr T and Hulk Hogan into the same film series deserves some kudos. Mr T was my hero when I was 5 years old.
Yes, its true I don't like putting photos of myself online, but I don't mind talking about myself. My interests include languages, traveling, freehand mountain climbing, cycling, archery, boxing, painting, photography, sculpture, fixing things, writing and perfecting various recipes in the kitchen. Truth be told if you Google the name Charles Moffat you will find a lot of information about my artistic career, my website design business, books I've written available on Kindle/Kobo and a lot more.
I don't like to talk too much about my artistic talents and other things on this website however because I feel it would distract from the purpose of this website, which is to promote exercise, healthy eating, and of course my personal training business here in Toronto.
I am planning to have a professional photoshoot done in 2013 which will be used to promote my talents as a personal trainer, but you're right, I am none too excited about being recognized on the street. I have already had my encounters with fame with respect to my artistic career and I have learned to value my anonymity online. (Because fans are crazy...)
I wish you continued success with your exercise goals and wish you a Merry Christmas and a Happy New Year too! Let me know if you have any specific exercise questions and I will be happy to answer them and post the results.
Sincerely,
Charles Moffat
Whey Protein Questions and Answers
Below are some Frequently Asked Questions about Whey Protein:
#1. What is Whey Protein and where does it come from?
Whey Protein is one of two types of protein that comes from milk (the other type is casein protein). Whey Protein is made during the process of cow's milk being turned into cheese, wherein the whey protein is a by-product of the process. The great news is that Whey Protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.
Thus its good for vegetarians too, but not for Vegans because its made from milk.
#2. Do any other Foods contain Whey Protein?
No, its only found in the by product of the cheese making process. You can find different kinds of protein in other foods (especially meat). There are a variety of different foods that contain high levels of protein, but they're not as high in protein as you might think.
Lean red meat (20% protein)
Chicken/turkey (20% protein)
Fish (20% protein)
Eggs (6-10% protein)
Cheese (10-30% protein, but also high in fat)
Thus if you get Whey Protein Powder you're consuming something that is often 50 to 90% protein, depending on the brand. You will need to read the label and possibly do some math to discover the exact percentage. eg. Six Star Muscle Professional Strength Whey Protein is 66.6% protein.
#3. What Types of Whey Protein are There?
There are 2 major types of whey protein:
Whey protein concentrate, which also contains some lactose and fat and is roughly 75% protein by weight. Its cheaper to buy whey in this form, but you'd better be feeling energetic and not be lactose intolerant.
Whey protein isolate, the purest form of whey protein has been processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight, and this is the type commonly used in whey protein powders.
There is also whey protein blends, a mix of the above two, and is typically used for making protein bars and whey protein powders. A blended mix is slightly cheaper than pure isolate, but still boasts a good chunk of protein.
#4. What does Whey Protein do?
Whey protein provides the body with the necessary amino acids for muscle building, strength and recovery. Bodybuilders and professional athletes use whey protein supplements to help increase size, strength and speed up recovery times.
Whey is also easy and fast ingesting, meaning it gets to where it's needed in the body quickly. It is best used right after a weightlifting workout as it plays a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
Whey protein also works as an antioxidant to boost the body's immune system, helping to create a stronger immune system. The end results include: Increased lean muscle mass; Decreased recovery times and faster muscle repair; Reduced post-workout muscle breakdown; Increased metabolic rate.
#5. Are there any side effects?
None whatsoever. Its protein, a necessary amino acid that your body needs.
#1. What is Whey Protein and where does it come from?
Whey Protein is one of two types of protein that comes from milk (the other type is casein protein). Whey Protein is made during the process of cow's milk being turned into cheese, wherein the whey protein is a by-product of the process. The great news is that Whey Protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.
Thus its good for vegetarians too, but not for Vegans because its made from milk.
#2. Do any other Foods contain Whey Protein?
No, its only found in the by product of the cheese making process. You can find different kinds of protein in other foods (especially meat). There are a variety of different foods that contain high levels of protein, but they're not as high in protein as you might think.
Lean red meat (20% protein)
Chicken/turkey (20% protein)
Fish (20% protein)
Eggs (6-10% protein)
Cheese (10-30% protein, but also high in fat)
Thus if you get Whey Protein Powder you're consuming something that is often 50 to 90% protein, depending on the brand. You will need to read the label and possibly do some math to discover the exact percentage. eg. Six Star Muscle Professional Strength Whey Protein is 66.6% protein.
#3. What Types of Whey Protein are There?
There are 2 major types of whey protein:
Whey protein concentrate, which also contains some lactose and fat and is roughly 75% protein by weight. Its cheaper to buy whey in this form, but you'd better be feeling energetic and not be lactose intolerant.
Whey protein isolate, the purest form of whey protein has been processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight, and this is the type commonly used in whey protein powders.
There is also whey protein blends, a mix of the above two, and is typically used for making protein bars and whey protein powders. A blended mix is slightly cheaper than pure isolate, but still boasts a good chunk of protein.
#4. What does Whey Protein do?
Whey protein provides the body with the necessary amino acids for muscle building, strength and recovery. Bodybuilders and professional athletes use whey protein supplements to help increase size, strength and speed up recovery times.
Whey is also easy and fast ingesting, meaning it gets to where it's needed in the body quickly. It is best used right after a weightlifting workout as it plays a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
Whey protein also works as an antioxidant to boost the body's immune system, helping to create a stronger immune system. The end results include: Increased lean muscle mass; Decreased recovery times and faster muscle repair; Reduced post-workout muscle breakdown; Increased metabolic rate.
#5. Are there any side effects?
None whatsoever. Its protein, a necessary amino acid that your body needs.
Liven Up Your Workout
Here is 5 ways to Liven Up Your Workout!
#1. Try Adrenaline High Weight Loss
Why? Because doing something scary like mountain climbing (or rock climbing inside with a harness) is both fun and the adrenaline kickstarts a huge energy burn.
#2. Take Up a Competitive Sport
It doesn't have to be anything special or super competitive. Just road hockey is still competitive because its you vs them.
#3. Hire a Personal Trainer
A personal trainer (*cough* like me, if you live in Toronto) can help make your daily workout more interesting by giving you additional challenges.
#4. Browse Exercise Blogs, Magazines and Books
Find new ways to spice up your exercise routine with a variety of different exercises.
#5. Try a New Activity with a Friend
Take up archery, boxing, swimming, ice skating or something you've never done before. Eg. White water rafting.
#1. Try Adrenaline High Weight Loss
Why? Because doing something scary like mountain climbing (or rock climbing inside with a harness) is both fun and the adrenaline kickstarts a huge energy burn.
#2. Take Up a Competitive Sport
It doesn't have to be anything special or super competitive. Just road hockey is still competitive because its you vs them.
#3. Hire a Personal Trainer
A personal trainer (*cough* like me, if you live in Toronto) can help make your daily workout more interesting by giving you additional challenges.
#4. Browse Exercise Blogs, Magazines and Books
Find new ways to spice up your exercise routine with a variety of different exercises.
#5. Try a New Activity with a Friend
Take up archery, boxing, swimming, ice skating or something you've never done before. Eg. White water rafting.
Motivational Quotes
"Strength
does not come from winning. Your struggles develop your strengths. When
you go through hardships and decide not to surrender, that is strength."
-Arnold Schwarzenegger
"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
-Winston Churchill
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."
-Vince Lombardi
"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot."
-Eleanor Roosevelt
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength."
-Michael Jordan
-Arnold Schwarzenegger
"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
-Winston Churchill
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."
-Vince Lombardi
"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot."
-Eleanor Roosevelt
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength."
-Michael Jordan
The Vegan / Vegetarian Diet
I am "Veggie Curious".
Which is really a fancy way of saying I still eat meat, but I hang out with a lot of Vegans and Vegetarians. I believe in eating a healthy balance which includes lots of veggies of different colours (so I am getting a wide variety of nutrients and vitamins), nuts and berries, whole grains / whole wheat flour bread, muffins, pancakes, milk and cheese, and when it comes to protein I eat a lot of eggs (sometimes raw eggs), small to medium-sized portions of meat, green lentils (high in protein). I also supplement my protein intake on weightlifting days with whey protein.
And I do regularly stop to enjoy a sugary snack when offered one by a friend or family member. And I do so without feeling guilty because I know I exercise daily and my diet is pretty balanced that I can "take the hit" from cookies / doughtnuts on the rare occasions.
Lastly I also take a multi-vitamin twice per day, Vitamin D on a regular basis, and lots of water.
However my diet isn't for everyone. My diet is based on a very active lifestyle and varying degrees of self control and guilt-free treats. Not everyone can manage that level of self control.
Which leads us into the topic of Vegetarianism and Veganism - Two diets which require a lot of self-control if you love eating meat and are loath to give it up.
It would be one thing I suppose to be raised Vegan and thus never know what you are giving up, and a totally different thing to be raised in a "meat and potatoes" environment wherein bacon is the pinnacle of tasty delights.
However there are huge health and dietary benefits to going Vegan (or at least Vegetarian) if someone chooses to do so. And these benefits are difficult to ignore.
1. Avoids a lot of fried and fatty food
Meat-based foods tend to have a lot more fat on them and depending on preparation will be fried in grease. Pile on some cheese or butter or both and it will be tasty, but wholly unhealthy and fattening. By going Vegan you guarantee yourself that you won't be eating such fatty foods any more (unless you are stir-frying all your veggies constantly).
1st Note: Avocados are fattening. There are a lot of Veggie-eaters out there who get hooked on avocados and later discover they are fattening.
2nd Note: Some veggie eaters also end up filling up on bread, which means lots of carbs... and that is also fattening. So ideally you need to cut out bread and limit your carb intake to whole grains and small portions.
2. Less Option
Sine when is less options a good thing? Well when picking restaurants it really limits your options. You basically just look for the veggie items on the menu (sometimes marked with something green) and you're done making your decision while your omnivore friends are taking forever to decide.
3. Reduces Health Issues and Cancer Risks
The average human gets cancer approx. 40 times in their lifetime, but our immune system fights most of it off. As we get older our immune system becomes weaker and if we ate a lot of junk when we were younger we will have a build up of toxins and carcinogens in our system which will cause cancer tumours to become more serious.
4. Snacks are Easy
Just pack a few fruit when you go out and your snacks are all taken care of.
5. Increased Energy and Rarely Ill
If you cease eating meat for a month, just as a test, most people discover they feel more energetic. This is because their body isn't bogged down with all the negative things (fat, bacteria, etc) that come with eating meat. Meat is laced with bacteria and often when people get ill its due to a bacteria infection they ate. By cutting out this large source of bacteria your immune system doesn't have to work so hard and your body is ultimately rewarded with more energy.
Note: If you want to boost your energy levels even more you can take a daily Creatine supplement.
Conclusions
While it is true that humans are biologically meant to be omnivores, we should point out that when you look at our teeth most of our teeth are for eating veggies and its only the canines that are meant for ripping meat. Ultimately this means our diet is supposed to be 90% fruits, veggies, berries, etc and meat is supposed to be a rare treat.
So yes, you could stay an omnivore and embrace a healthier balance with more veggies in your diet, or you could go fully vegetarian or vegan and see if that lifestyle suits you.
Personal Note
Speaking for myself the vegan friends I like hanging out with the most are the ones who aren't trying to convert me. They recognize that I am an intelligent person who can make his own decisions and they're not pushing me into doing something. If asked, they will still talk about the benefits of their diet, but they aren't trying to ram it down my throat against my will.
Oh and vegan pancakes rock. :)
Which is really a fancy way of saying I still eat meat, but I hang out with a lot of Vegans and Vegetarians. I believe in eating a healthy balance which includes lots of veggies of different colours (so I am getting a wide variety of nutrients and vitamins), nuts and berries, whole grains / whole wheat flour bread, muffins, pancakes, milk and cheese, and when it comes to protein I eat a lot of eggs (sometimes raw eggs), small to medium-sized portions of meat, green lentils (high in protein). I also supplement my protein intake on weightlifting days with whey protein.
And I do regularly stop to enjoy a sugary snack when offered one by a friend or family member. And I do so without feeling guilty because I know I exercise daily and my diet is pretty balanced that I can "take the hit" from cookies / doughtnuts on the rare occasions.
Lastly I also take a multi-vitamin twice per day, Vitamin D on a regular basis, and lots of water.
However my diet isn't for everyone. My diet is based on a very active lifestyle and varying degrees of self control and guilt-free treats. Not everyone can manage that level of self control.
Which leads us into the topic of Vegetarianism and Veganism - Two diets which require a lot of self-control if you love eating meat and are loath to give it up.
It would be one thing I suppose to be raised Vegan and thus never know what you are giving up, and a totally different thing to be raised in a "meat and potatoes" environment wherein bacon is the pinnacle of tasty delights.
However there are huge health and dietary benefits to going Vegan (or at least Vegetarian) if someone chooses to do so. And these benefits are difficult to ignore.
1. Avoids a lot of fried and fatty food
Meat-based foods tend to have a lot more fat on them and depending on preparation will be fried in grease. Pile on some cheese or butter or both and it will be tasty, but wholly unhealthy and fattening. By going Vegan you guarantee yourself that you won't be eating such fatty foods any more (unless you are stir-frying all your veggies constantly).
1st Note: Avocados are fattening. There are a lot of Veggie-eaters out there who get hooked on avocados and later discover they are fattening.
2nd Note: Some veggie eaters also end up filling up on bread, which means lots of carbs... and that is also fattening. So ideally you need to cut out bread and limit your carb intake to whole grains and small portions.
2. Less Option
Sine when is less options a good thing? Well when picking restaurants it really limits your options. You basically just look for the veggie items on the menu (sometimes marked with something green) and you're done making your decision while your omnivore friends are taking forever to decide.
3. Reduces Health Issues and Cancer Risks
The average human gets cancer approx. 40 times in their lifetime, but our immune system fights most of it off. As we get older our immune system becomes weaker and if we ate a lot of junk when we were younger we will have a build up of toxins and carcinogens in our system which will cause cancer tumours to become more serious.
4. Snacks are Easy
Just pack a few fruit when you go out and your snacks are all taken care of.
5. Increased Energy and Rarely Ill
If you cease eating meat for a month, just as a test, most people discover they feel more energetic. This is because their body isn't bogged down with all the negative things (fat, bacteria, etc) that come with eating meat. Meat is laced with bacteria and often when people get ill its due to a bacteria infection they ate. By cutting out this large source of bacteria your immune system doesn't have to work so hard and your body is ultimately rewarded with more energy.
Note: If you want to boost your energy levels even more you can take a daily Creatine supplement.
Conclusions
While it is true that humans are biologically meant to be omnivores, we should point out that when you look at our teeth most of our teeth are for eating veggies and its only the canines that are meant for ripping meat. Ultimately this means our diet is supposed to be 90% fruits, veggies, berries, etc and meat is supposed to be a rare treat.
So yes, you could stay an omnivore and embrace a healthier balance with more veggies in your diet, or you could go fully vegetarian or vegan and see if that lifestyle suits you.
Personal Note
Speaking for myself the vegan friends I like hanging out with the most are the ones who aren't trying to convert me. They recognize that I am an intelligent person who can make his own decisions and they're not pushing me into doing something. If asked, they will still talk about the benefits of their diet, but they aren't trying to ram it down my throat against my will.
Oh and vegan pancakes rock. :)
Nose Exercises Vs Rhinoplasty
"Hello! I recently suffered an injury to my nose during boxing and when it was healing I noticed that my nose had become crooked. I was thinking about getting nose surgery [rhinoplasty] to fix the problem, but someone told me about nose exercises you can do that can fix various problems. Does nose exercises really work?" - J.F.
A
Hello J! Good news, yes, nose exercises may be the answer to your problem if the damage isn't too severe. And judging by the number of boxing related nose injuries you won't be the only one who will be interested in this solution.
Damage to the nose muscles on one side or the other can cause the tip of the nose to go crooked. It reportedly can also be caused by sleeping on one side of the face too much, overuse of the muscles on one side of the nose, or even something simple like losing weight and the muscles in one side of your nose losing some of its muscle density... and of course getting punched repeatedly in the nose.
Regardless of the cause of the damage, if the damage is minor then it can be fixed using a variety of nose exercises.
1. Squinting the Nose
Basically all you do is smile and try to squish your nose upwards using the muscles within your nose. No hands required. This upward "squinting" of the nose will add more girth to muscles in the sides of the nose and, assuming you do it evenly, both sides of the nose will auto-correct themselves with time until they're both equally muscular.
Hold for 5 to 10 seconds. Repeat 20 to 30 times daily until your nose muscles straighten out.
2. The Nose Shortener
This exercise isn't so much to repair damage as it is to prevent long term degradation of cartilage within the nose. As you get older your nose continues to grow, and the cartilage in the lower section may weaken and then separate from the upper part of the nose. This often gives the appearance that a hump has developed on the bridge of the nose. A plastic surgeon can perform surgery to improve the shape of your crooked nose or you can do this handy "Nose Shortening" exercise which will help to strengthen the muscles in that region of the nose.
Using your index finger, push the tip of your nose up. Contract the muscle by flexing your nose down against the resistance created by your finger. Hold for 5 to 10 seconds. Repeat 30 times, each time concentrating on the muscle forcing your finger down. Keep your breathing steady while performing the exercise. To get the maximum results, perform the Nose Shortener exercise twice a day.
3. The Nose Shaper
The upper part of the nose is made of solid bone and the center part is made from cartilage, so there really is not anything that can be done via exercising. However the bottom part of the nose had several different muscles which can be exercised, and by doing so it is possible to change the general shape of your nose. The "Nose Shaper" exercise involves placing your index fingers down either side of your nose, and flaring your nostrils by using the muscles above and below your nostrils. Your fingers create resistance by keeping your fingers in place against the movement of the nostrils, sort of like weightlifting for your nose.
Repeat this exercise 30 times, twice per day. The end result will create a less droopy nose, but the nostrils will appear wider... so if you don't want wider nostrils maybe you should consider the exercise below instead.
4. Nose Narrowing
Want a more narrow nose? Lower your chin and mouth and narrow your nose in the process. This uses a different set of muscles inside your nose which will help tighten up and narrow the appearance of your nose.
Hold for 5 to 10 seconds. Repeat 30 times, twice per day, and observe the long term results as your nose becomes more narrow.
5. Nose Wiggling
This one is easier to do in front of a mirror. Wiggle your nose from side to side, without moving your lips/etc. Why? Well, if you can master it then it makes for an interesting party trick. Not sure if its useful in terms of improving your looks however, but presumably it helps build the muscles within your nose.
Update: Fixing a Crooked Nose
If you are looking for specific information on how to fix a crooked nose I recommend reading the following post: Fixing a Crooked Nose using Nose Exercises.
Maintenance
Keep doing the exercises regularly for maintenance (once per week or so). Like any muscle group, the nose muscles need regular exercise in order to keep their figure.
NOTE: For fun, make before and after photos to see the results over time.
SPECIAL NOTE: So if you thought that rhinoplasty was the only way to reshape and straighten your nose, huzzah, that myth has been busted!
PERSONAL NOTE: I did all of these exercises myself while writing this and now my nose feels sore from exercising it. Advice? Don't overdo it. Stick to the recommended 30 times, twice per day. I saw results within the first week of doing them.
FINAL NOTE: Yes, if you have severe damage to your nose then rhinoplasty is your only remaining option. But that kind of damage is more rare. You shouldn't feel self conscious about the nose you were born with just for society's unrealistic standards of beauty... And as Michael Jackson has previously proven, once you get surgery you can end up becoming obsessed with the shape of your nose and always looking to change it more and more.
PERSONALIZED HELP
I am getting a lot of requests from people wanting personalized advice about their nose and what nose exercises they should do, how often they should do them, special circumstances, etc. My advice is to follow the instructions listed above and on other posts I have made about nose exercises.
If you are contacting me asking me for personalized help - basically asking for my services in aiding you with your nose exercises, then I will need to charge you my personal training rate ($50 per hour) for my services.
Best of luck with your nose exercises!
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