***Teenage Bodybuilding***

Teenage bodybuilding is becoming ever more popular. Teenagers have always wanted to impress, and greater numbers than ever are looking to do this by having a spectacular body, with muscles to match. Finding the right advice for building muscle can be difficult for any age group, so here we give you some great teenage bodybuilding advice.

Tip 1




There is one area where teenage bodybuilding is no different from any other, and that is in the need to have a coherent plan. Do your research, decide exactly where you want to go with bodybuilding, and design a workout routine to fit. Just joining a gym and lifting weights without any clear goal in mind will be wasteful and counter productive. Work out a plan and focus on it.

Tip 2

Don’t miss meals. A lot of teenagers are constantly on the move, and their diets and eating habits are often erratic. A vital part of teenage bodybuilding advice is to create a consistent diet plan and stick to it. Your workout plan will not achieve optimum results with a high enough calorific intake, and without enough of the right nutrients being absorbed.

Tip 3

Never go at it too hard. A teenage body is still developing, growing, and going through changes of hormones before becoming an adult. Teenage bodybuilding needs to be done with care, as the body may well have another short period of growth or weight gain to go through. Be patient with your bodybuilding, as you don’t yet know the exact form your adult body will take!

Tip 4

Take in plenty of protein! Teenage bodybuilding is similar to any age group bodybuilding in this crucial aspect – protein is absolutely essential for muscle growth and repair. There is simply no way to get your muscles to grow if they are not fed enough protein, and your workouts could even have a detrimental effect, as your muscles will not have the nutrients they need to repair properly.

Take on board these teenage bodybuilding tips, and you will be starting your development in the right way.



Copied with permission from: http://plrplr.com/11197/teenage-bodybuilding/

THE A,B,C OF VITAMINS!

THE A,B,C OF VITAMINS
Vitamins fall into two main categories: the fat soluble (A, D, E and K) and the water soluble (B and C). The fat soluble vitamins are absorbed into the bloodstream and stored in the liver. They are not required to be replenished on a daily basis. However, those that are water soluble do need to be topped up regularly as the body cannot store them.

Each vitamin serves a vital function within the body and the following table outlines what each one does and gives examples of the foods it is found in. The table also provides information on the recommended daily allowance (RDA) or the guidelines for adequate intake (AI) for an average adult (AI values are marked with *).

Vitamin Adult RDA / AI* Food Sources Functions
Biotin 30* μg/d Liver and smaller amounts in fruits and meats Essential in the breakdown of carbohydrates, lipids, and proteins in the body.
Choline 550* mg/d (males), 425* mg/d (females) Milk, liver, eggs and peanuts Assists in prevention of heart disease.

Folate (Also known as: Folic acid, Folacin, Pteroylpolyglutamates 400 μg/d Enriched cereal grains, dark leafy vegetables, enriched and whole-grain breads and bread products, fortified, ready-to-eat cereals Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic anemia; reduces risk of spina bifida in developing babies.
Vitamin B3 (Also known as: Niacin) 16 mg/d (males), 14 mg/d (females) Meat, fish, poultry, enriched and wholegrain breads and bread products, fortified ready-to-eat cereals Coenzyme or cosubstrate in many biological reduction and oxidation reactions — thus required for energy metabolism
Pantothenic Acid 5* mg/d Chicken, beef, potatoes, oats, cereals, tomato products, liver, kidney, yeast, egg yolk, broccoli, wholegrains Coenzyme in fatty acid metabolism. Assists with metabolism of protein, carbohydrate and fat and helps maintain healthy skin, hair and immune system.
Vitamin B2 (Also known as: Riboflavin) 1.3 mg/d (males), 1.1 mg/d (females) Organ meats, milk, bread products and fortified cereals Coenzyme in numerous redox reactions. Releases energy from carbohydrates and helps maintain healthy skin, hair and nervous system.
Vitamin B1 (Also known as: Thiamin, Aneurin) 1.2 mg/d (males), 1.1 mg/d (females) Enriched, fortified, or whole-grain products; bread and bread products, mixed foods whose main ingredient is grain, and ready-to-eat cereals Coenzyme in the metabolism of carbohydrates and branched chain amino acids. Releases energy from carbohydrates and helps maintain healthy digestive and nervous systems.
Vitamin A 900 μg/d (males), 700 μg/d (females) Liver, dairy products, fish, darkly colored fruits and leafy vegetables Required for normal vision, gene expression, reproduction, embryonic development, immune function healthy skin and linings of the nose, throat and digestive tract.
Vitamin B6 (Also known as: Pyridoxine) 1.3 to 1.7 mg/d (males), 1.3 to 1.5 mg/d (females) Fortified cereals, organ meats, fortified soy-based meat substitutes Coenzyme in the metabolism of amino acids, glycogen and fat. Promotes red blood cell manufacture and maintains healthy immune system.
Vitamin B12 (Also known as: Cobalamin) 2.4 μg/d Fortified cereals, meat, fish, poultry Coenzyme in nucleic acid metabolism; prevents megaloblastic anemia. Assists red blood cell formation and energy metabolism.
Vitamin C (Also known as: Ascorbic acid, Dehydroascorbic acid) 90 mg/d (males), 75 mg/d (females) Tomatoes, tomato juice, potatoes, brussel sprouts, cauliflower, broccoli, strawberries, cabbage and spinach, citrus fruits Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective antioxidant. Maintains healthy bones, teeth, gums, connective tissue, blood vessels. Assists immune function and iron absorption.
Vitamin D (Also known as: Calciferol) 5* to 15* μg/d Fish liver oils, flesh of fatty fish, fortified eggs from hens that have been fed vitamin D, fortified milk products and fortified cereals. Also provided by sunlight. Maintain serum calcium and phosphorus concentrations. Builds strong bones.
Vitamin E 15 mg/d Vegetable oils, unprocessed cereal grains, nuts, fruits, vegetables, meats A metabolic function has not yet been identified. Vitamin E’s major function appears to be as a nonspecific chainbreaking antioxidant.
Vitamin K 120* μg/d (males), 90* μg/d (females) Green vegetables (collards, spinach, salad greens, broccoli), brussel sprouts, cabbage, plant oils and margarine Coenzyme during the synthesis of many proteins involved in blood clotting and bone metabolism
Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA

Using plan:one makes sure that you get the vitamins you need to achieve the fastest results from your training program.

SIX PACK ABS TASTY BURGER RECIPE!

The Troll's Pantry plates up its signature burger

Find The Troll’s Pantry outside the Wood Recycling Store on Circus Street, Brighton. Visit them online at thetrollspantry.wordpress

Join the burgerati for under a fiver. “The burger renaissance is showing no signs of letting up and this Brighton trader can count himself among the best,” says The Observer’s food writer Jessica Hopkins. Done right, you need only four ingredients, keeping your ‘cheat’ meal as clean as possible. Ask the supermarket butcher to grind up 600g of chuck steak for you. The fat content will bind it without having to bulk it out with breadcrumbs. Grab the ketchup and get ready to enroll.

Make it at home

Ingredients (serves four)
600g aged chuck steak, minced
sea salt
cheese of your choice, preferably a good melter like cheddar
4 white buns

Method

1 Shape a handful of mince into an inch-thick burger. Sprinkle with salt and cook for 2min, then flip it over and stick a slice of cheese on top.

2 Cook the other side for 2min, then slide your bun base under the burger in the pan. Add ketchup, then the bun lid. Now for the burgerati flourish...

3 Sprinkle some water on the pan and cover the fully bunned burger with a metal bowl for 30sec. This will melt the cheese and give it a pro ‘glaze’ effect.

Words: Jez Felwick; Photography: Dan Matthews

THANKS TO http://www.menshealth.co.uk