marines - the only ways to go

6 ways to get more out of your life

1. Get Organized

Organization is important. Anyone, who wants to be effective, must organize each day. First, you must think about your goals. The world is moving faster than before, and that is why it is important to recognize the things that you want to achieve. You cannot concentrate on everything therefore you need to decide what are your primary goals.

After you have prioritized what is most important in your life you can organize your days. The before mentioned can be done pretty easily, but the hard part is yet to come.

Now, there is no point in making plans, if you do not stick with those plans. Therefore you should never deviate from your routine. Commitment is the key word. If you want to be successful at life, you need to co-ordinate your time well and you ought to have a proper schedule.

2. Write It Down

Write down your goals and everything that must be done to achieve those goals. You ought to do this in order to keep a clear mind. It may sound old-fashioned and boring, but just do it. It is worth it. Average person has so many things to remember in an ordinary day that it is almost impossible to learn them by heart.

By writing down your goals, you can check what needs to be done and what you have already taken care of. Easy, yet, effective.

It does not matter whether you make these notes in the morning or before going to sleep, but there is no way you can accomplish your goals if you do not do it. Try it, you will be surprised to see how well it works.

3. Avoid Temptations

There are so many things that can distract your attention that it is good to think about them for a while. For instance telephones, stereos, Internet, DVD players, movies, friends and your family are all time-consuming and they can make your day a failure.

Okay, so does this mean that a person, who wants to be successful, must abandon all the above mentioned things? No, it does not. Just do not think about your friends or watching TV until you have finished your duties.

Your friends will not vanish in one day and you can call your mother later. Make no excuses - you must accomplish your objectives, otherwise you have failed. Again commitment is the key. So do not let temptations get in your way!

4. Search For Other Success-Orientated People

Batman has Robin, Ronaldo has Beckham, Lucky Luke has Jolly Jumper and the list goes on and on - almost all the successful persons have their partners. There is no point in trying to do everything by yourself. This does not mean that a partner would somehow make your task easier - he or she can just drop helpful hints to you and it is up to you to decide whether you take the person's hints or not.

Utilize your family and friends during your most hectic times, and help them in return when your load is lighter. This is something that some of you will find hard to do, but you just need to trust your closest friends and family members. You cannot do it all by yourself!

It is common knowledge that, for instance, all the most successful businessmen have caring wives/girlfriends. Some think that they do not play big parts in their husbands� lives, but - trust me - they do! They take care of the house chores and all the other stuff, so that their spouses can concentrate on working. This is something that ought not to be belittled!

5. Combine

This is something that sounds so easy, but still so many of us do not understand it. Lack of combining is the reason why ordinary people run across the streets over and over again just like headless chickens.

To illustrate my point, let's take my last Friday. I was in a hurry to go to a food store, and I was of the opinion that I have no time to write down the other things that I must do. I ran to the supermarket and bought all the goods that I considered significant. When I returned to my apartment, I noticed that I had forgotten half of the goods that I was supposed to buy. Irritatingly enough, most of the goods that I forgot to buy were in a store next to the supermarket.

Does this sound familiar to you too? Well, it should not. I learned from my mistake, and you do not have to make the same mistake to learn from it. Learn from my mistake and combine your chores! You can also combine workouts, when you are short of time. After all, it is something is better than nothing.

6. Be Realistic

Whatever you do, be realistic. This does not mean that you should underestimate your skills. Set your goals high and then do your utmost to reach them. If you work hard enough, you won�t fail.

Separate your goals from your daydreams, so that you know what you really want. You need to find the balance between realism and optimism, so that you can avoid setting your goals either too high or too low.

The professionals do it, so why should not you?

All the professional bodybuilders and fitness models conform to those above mentioned "rules of succeeding", so why should not you? Some of those may sound difficult to follow and irritating to obey, but, oddly enough, they make your life easier. They do not make your life harder in any way, in contrast, these "rules" relieve stress and help you achieve more successful life.

Try it for a week. What do you got to lose? Nothing. So get organized, write down your goals, avoid temptations, search for other success-orientated people, combine your chores and be realistic. All this so that you can train properly and get better results.

whey protein the truth behind this important supplement

New light on an old issue.

The question of the best protein source has long been a hotly debated conundrum,fuelled by the commercial interests of the ‘Meal Replacement Moguls’; few subjects have caused as much confusion. Their powerful propaganda machines, i.e. the magazines they own, would have you eating substances that could put your dog in the vet’s surgery, providing they were cheap enough and came with an attractive story. The marketing campaigns of many of these companies are an assault on your frontal lobe. The boundaries of innovation have really been tested by constantly changing the names of the production processes, for example, Cross-Flow, High-Altitude, Triple-Drop Micro Filtration – hardly re-inventing the wheel, eh? Then we have those ludicrous before and after shots. You know - the ones where the guy confuses six weeks’ training with ten years and comes back with a tan and some airbrush work but forgets to change his boxer shorts.
Around a year ago, an article entitled ‘Whey Out of Line’ by Jeff Feliciano, that appeared in Peak Training Journal, shed some light on key information about the dilemma of protein sourcing. The implications of and conclusions drawn from this article would change the whole methodology we employ when assessing the suitability of a protein. The R & D guys from many companies were left scrambling for their ‘brown trousers’. Meanwhile, subsequent articles in FLEX by Feliciano and Dr. James Wright would drive the final nails into the coffin.
The ‘Big Guns’ were caught with their pants down – this new information and technology would take a long time to put into effect. On top of this, they were already sitting on a mountain of whey that they would have to move first. A couple of companies chose the positive approach and set about a prolonged quest for the ultimate protein. Unfortunately, the majority chose a more negative approach. Articles defending whey were to be found everywhere, the better ones, like those of Will Brink, pointing out the less obvious virtues of whey; others with less integrity telling you that whey is the meaning of life and that you should sell your children for ion exchange material.
The problem was that everyone was missing the point. Messrs. Feliciano and Wright weren’t telling us that whey is bad, they weren’t even saying that whey isn’t the single best protein source, far from it. They were confirming what many of us had believed for years:
1. It is better to combine protein sources.
2. Too much of a single protein source in one serving leads to lower utilisation.
3. Protein scoring systems are misleading and there are other factors that influence absorption.
4. Protein percentage should not be the soul criterion for judging the suitability of a dairy protein.
Feliciano and Wright are members of the ‘Old School’, experts who have done their time in the trenches, they have looked the lion in the eye, they have smelled its breath. Authors of definitive hardcore information over the years, respected for not selling out, they knew what made an athlete tick. Nobody could make it clearer than these guys that there’s more to being a scientist than having your picture taken in a white coat. I took their work seriously and, while working on the development of a new protein supplement for Dorian Yates Approved, I decided to investigate further.
Point 1 is based on the principles of fast and slow proteins1 and basically focuses on the fact that different protein sources have different assimilation rates. With dairy proteins, these assimilation rates will depend on their degree and form of processing, e.g., a hydro-lysed whey protein isolate (WPI), with its shorter peptide chains, will be assimilated faster than a whey protein concentrate (WPC).
Conclusion: Research and common sense tells us that dairy proteins have superior digestibility and that by combining the best ones we will achieve a sustained release of proteins with resultant increased protein synthesis and decreased protein oxidisation. Therefore, an ideal protein formula would contain combined protein sources.
Point 2 is based on the fact that when large amounts of amino acids enter the bloodstream fast, the majority will be oxidised (used for energy)2, resulting in poor utilisation. This is the reason why hospitals use enteric feeds and supplements that contain relatively small servings of protein when dealing with wasting conditions such as cancer and AIDS.
Conclusion: As in point 1, combining proteins and in particular avoiding too large a quantity of shorter peptides will circumvent this problem. Therefore, an ideal protein formula would contain some hydrolysed whey and/or a WPI for fast protein synthesis, but this should not provide too large a percentage of the overall protein supplied.
Point 3 tells us that although scoring systems like PDCAAS, PER and NPU give us a pretty accurate picture of a protein digestibility, BV is fatally flawed on the grounds that this old system was based on the highest score possible being 100 (for egg). Now that we have whey isolates and hydrolysed proteins, the calculation system has been manipulated by some and rendered inaccurate3. In short, claims of BV over 100 are a mathematical impossibility and any of these companies claiming BV of 150+ are misleading you.
What has now become significant is the role that certain prebiotic/probiotic organisms play in protein digestion. These are known to dramatically enhance absorption and improve intestinal health4.
Conclusion: Whilst scoring systems are important, other factors have been demonstrated to improve absorption. Therefore, an ideal protein formula would contain materials with high PDCAAS, PER and NPU scores. However, the addition of prebiotics such as oligosaccharides would be a major asset.
Point 4 is perhaps the most important point and concerns the properties unique only to some dairy protein sources. As you may know, to qualify as a WPI, a protein percentage of 90% and over has to be attained. Less than this figure qualifies as a WPC. Statistically, this figure becomes insignificant when you consider some of the constituents and properties of the WPCs produced by certain processes. Although a WPC is higher in fat than an isolate, it is worth remembering that the growth factors are found mainly in the fat globule membrane and that when combined with a good hydrolysed whey, the overall fat percentage is still low.
Filtration processes that maintain key fractions like the immuno-supportive lactoferrin, GMP, alpha-lactalbumin and the immunoglobulins are now being recognised as being the single most important factor in WPC production. Why? Because research indicates that these fractions can impart their qualities to us, including the growth factors! Trials performed in Finland studying the effects of oral bovine colostrums supplementation on strength athletes resulted in elevated plasma IGF-15. When you consider how long ago MET-RX came out and its use of undenatured milk proteins, it demonstrates how far ahead of the field it actually was. None of its imitators used this material, naively believing instead that it was just a case of protein, carbs and fat. As you may have noticed, we have only mentioned filtration processes when discussing whey production. “What about ionic exchange?” I hear you say. Let’s take a quick look at why we don’t want to be using ion exchange whey:
1. Ion exchange whey contains less than 25% of the calcium found in cross flow microfiltration material.
2. Ion exchange whey contains more than twice the sodium found in CFM material.
3. CFM processing is a natural process where the protein is treated gently, thereby preserving its biological activity. With ionic exchange, proteins are separated on the basis of their electric charge, using chemical reagents like hydrochloric acid and sodium hydroxide. This eliminates important bioactive fractions and renders some others inert.
4. Have you heard of glycomacropeptides? GMPs are biologically active proteins that influence protein digestion via stimulating the release of a chemical called cholecystokinin. Ion exchange whey contains no GMPs.
5. The commonest claim for ion exchange whey is that it is high in BCAAs, found mainly in its BETALACTOGLOBULIN. Whilst this is relatively true, ALPHA–LACTALBUMIN, the main fraction in human milk, has an extremely high chemical score (63% of its amino acids are essential) and binds the minerals calcium, zinc, cobalt and magnesium. Filtration processing also produces material high in BCAAs.
6. Beta-lactoglobulin, which does not occur in human milk, is a source of many allergic reactions, some of which can be very serious. At the very least, this will translate to digestion problems.
Perhaps the most thought-provoking revelation by Feliciano and Wright was the claim that whey possesses no anti-catabolic properties at all. This completely flew in the face of everything we had been told by the pro-whey movement. However, this claim was not made without some pretty weighty evidence. A couple of years ago, a ground-breaking piece of research revealed that when 16 healthy, well-fed, young individuals were supplemented with either whey or a special casein product, after an overnight fast, only the casein inhibited whole body protein breakdown i.e. only the casein was anti-catabolic. Significantly, this study only used healthy individuals, thereby giving a more accurate reflection of the implication to athletes2. The material used was micellar undenatured casein. This material also contains high amounts of important fractions like GMP and casomorphins.
Many products boast their glutamine content, but a more suitable addition would be peptide-bonded glutamine – known to have far superior absorption, nitrogen retention and GH-releasing properties.
Conclusion: Undenatured milk proteins have much to offer over their more heavily processed counterparts, clearly indicating that protein percentage is not the only claim worth listening to. Careful attention should be paid to processing techniques to ensure that growth factors are not rendered inert. Therefore, an ideal protein formula would also contain undenatured milk protein, in particular, a specialised high-fraction WPC. The ultimate formula would also contain undenatured micellar casein (not to be confused with regular casein or caseinate, both of which are poor quality materials) and peptide-bonded glutamine. If I had to make one more addition, it would be egg white protein because of its high scores on all the various systems, high digestibility and similarity to alpha-lactalbumin.
Taking all this information into account, I enlisted the expertise of some of the top brains in the field for my personal project - designing the ultimate protein supplement. I consulted experts from the enteric nutrition companies, technical consultants to the dairy industry and various food scientists around the world. I spoke with specialists dealing with cancer and AIDS research as well as trauma centres that studied wasting conditions and burns victims. The results were worth all the work. As they say, education is the best defence.

10 steps for putting on mass

In this article I'm going to explain to you how to build some solid muscle mass and increase your strength at the same time. You can do this if you follow my 10 simple steps to build muscle. Using these same steps, I've personally added 13 Kilograms in just 3 months without steroids.

Step 1
Make sure you eat plenty of good quality food. Getting enough calories is the key to gaining muscle mass. You should be eating plenty of lean protein, such as; meat, fish, eggs and protein powder. Accompany the protein with a lot of complex carbohydrates such as; brown rice, wholemeal bread and oatmeal.

Step 2
Make sure you eat every 2.5 - 3 hours. This will speed up your metabolism and lower the amount of fat that your body stores. In between meals you can eat fruit and nuts if you wish.

Step 3
Drink plenty of water - When building muscle in your body you should be drinking at least 4 liters of water per day. This is around 16 glasses. Your muscles need water to stay hydrated and grow.

Step 4
Sleep at least 8 hours per night - This is the amount of time you need if you're training hard at the gym so that your muscles have time to repair. I personally sleep around 9 hours per night.

Step 5
Train hard at the gym and always change your workouts - Never do the same workout for more than 2 weeks in a row because your muscles will get too used to it and stop growing. I personally change the machines I use every week, and also switch from a 'heavy weight/ low reps' workout, to a 'light weight/ high reps' workout every 4-6 weeks.

Step 6
Take some supplements to ensure your body has enough to grow. I recommend taking just a couple of supplements. These include; creatine, protein powder, multi-vitamins and l-glutamine. I wont go into detail here, but these are all quite important when training for muscle gain. Some extra's which I have had good results with are BCAA's and tribulus.

Step 7
Only train 4-5 times per week. Don't do more because you'll be overtraining your muscles and they wont grow, and don't do less because your muscles wont be getting enough work to grow.

Step 8
Track your progress - Keep a record of your measurements and weight each week to see if you're getting results. If you're not putting on weight then you should increase your calorie consumption by about 500 calories until you're weight starts to go up.

Step 9
Do a 3 or 4 day split training workout. This will give each muscle a full week to repair. An example would be; Monday - chest and triceps, Wednesday - back and biceps, Friday - Shoulders and legs.

Step 10
Write down what your goal is and keep working towards that goal. Use it for motivation and have a look at it each day. This will keep you focused and on track to achieving your goal.


i found this article about putting on mass. its very good.

summer diet plans for men and women

here is a basic plan for men and woman to follow to get lean this summer

Here is a sample menu for a woman. Please make adjustments according to your current bodyweight and caloric needs. For a leaner physique, you may omit the fruit.

Meal # 1:

• 6 eggs- 5 egg whites with one whole egg or 1 heaping scoop of whey protein such as Gaspari Nutrition IntraPro Whey Protein or IDS Multi-Pro Whey Isolate. The goal is around 30 grams of protein so make sure to read the label carefully. Please choose a protein powder that is low in fat and sugar.
• 1/2 cup oatmeal (measured uncooked) you may use small amount of Splenda or Stevia and cinnamon for flavor.
• 1/2 cup fresh strawberries/pineapple/kiwi.

Meal # 2:

• 4-6 oz. London broil cooked
• 1 cup cooked brown rice/5 oz of sweet potato
• 1/2 cup green vegetables.

Meal # 3:

• 4-5 oz. tilapia/grilled chicken breast
• 1/2 cup green vegetables (broccoli/zucchini/cucumber)
• 3/4 cup cooked brown rice/5 oz of sweet potato

Meal # 4:

• 4-5 oz. chicken breast
• 1/2 cup green vegetables
• 4 oz sweet potato/1 heaping scoop of Optimum Nutrition Casein Protein
• 1/2 cup fresh strawberries/pineapple/kiwi.

Meal # 5:

• 4-5 oz. tilapia/grilled chicken breast/salmon filet
• Green salad
• You may use rice/balsamic vinegar and 1-2 Tbsp. of 100% extra virgin olive oil.

Meal #6:

• 5-6 egg whites or 4-5oz lean turkey or skinless chicken breast, 1/2 cup favorite green vegetables. OR You could try a low fat casein protein supplement such as Optimum Nutrition Casein Protein as it is a slower digesting protein and may keep you more satiated through the night.

here is the mens one

Meal # 1:

10-12 egg whites or 2 heaping scoops of whey protein such as Gaspari Nutrition IntraPro or IDS Multi-Pro Whey Isolate. The goal is 50 grams of protein so make sure to read the label carefully. Please choose a protein powder that is low in fat and sugar, 3/4 cup oatmeal (measured uncooked) you may use small amount of Splenda or Stevia and cinnamon for flavor.

Meal # 2:

• 7-8 oz. London broil cooked
• 1 1/4 cup cooked brown rice/7 oz of sweet potato
• 1 cup of favorite green vegetables.

Meal # 3:

• 7-8 oz. chicken breast/lean turkey breast
• 1 cup green vegetables
• 6 oz sweet potato.

Meal # 4:

• 7-8 oz. tilapia/grilled chicken breast
• 1 cup green vegetables (broccoli/zucchini/cucumber
• 1 1/4 cup cooked brown rice/7 oz of sweet potato/2 scoops of Optimum Nutrition Casein Protein
• 1/2 cup fresh strawberries/pineapple/kiwi.

Meal # 5:

• 7-8 oz. tilapia/grilled chicken breast/salmon filet
• Green salad
• You may use rice/balsamic vinegar and 2 Tbsp. of 100% extra virgin olive oil.

Meal #6:

• You may have 2 scoops of protein powder as your last meal. The goal is 50 grams of protein. You could try a low fat casein protein supplement such as Optimum Nutrition Casein Protein as it is a slower digesting protein and may keep you more satiated through the night.

i hope this helps to get you started in the right path..

ARE YOU READY TO BEGIN YOUR TRANSFORMATION

i wanted to share something with you. i recently just bought a fantasic book. it is called are you ready? bob harper. the trainer from the biggest loser. i must say i was inspired to read this book and i will know be using his methods and advice to guide you and my self on our journey to look good.

thats the book and if you wanna read something that makes a lot of sense and has easy steps to follow i recommend this for your journey.

BGUMP VIDEO ON SUPPLEMENTS

good video on protein to build and repair muscles

BODYBUILDERS FOR YOUR EYES

BODYBUILDERS FOR YOUR EYES

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a good workout movie to get you ready

introduction

Hello everyone my name is GLenn and i am the owner and creator of the Titan Fitness Boot CAMP. my job is to educate you in a new way getting fit and looking good. it is in the planning stages and will be launching soon..

my boot camp will be tough and will test you to be mentaly and pysically ready to handle your new journey in looking good.

check back for more details