Creatine

Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.

While the effectiveness of creatine is well known, the most effective way to take creatine is not known. In order to design an "optimal" cycle for creatine, a number of factors must be considered

What Does Creatine Supplementation Do?

The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. It is known that CP is used to replenish ATP, and that the amount of CP naturally present is well below the maximum amount of CP that the body can store. Increasing dietary creatine allows the maximum amount of CP storage to be reached, which in turn provides more capacity to regenerate ATP.

An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.

Glycogen is a form of carbohydrate stored inside the muscle that is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen).

The ATP-CP pathway is used during the initial few seconds that work is performed. The next dominant system uses glycolysis, which requires glycogen to fuel activity. After several seconds to a few minutes, the dominant system becomes the oxidative or cardiovascular system - in other words, aerobic exercise.

Many studies have shown that replenishing glycogen stores may aid recovery and hypertrophy (muscle growth). Bodybuilders use a protocol known as "carb-loading" to supersaturate their muscles with glycogen. Glycogen requires water to enter the muscle cell, therefore having higher glycogen levels means more fat-free mass and larger, fuller muscles.

If creatine does indeed increase the amount of glycogen storage achievable through super compensation or "loading", it stands to reason that a well-timed creatine cycle in conjunction with carb-loading will not only create incredible muscle fullness, but also potentially create an environment suited to optimal muscle growth. It should be noted that the super compensation was most pronounced when performed following a period of creatine supplementation, not during the initial period of supplementation itself.

Is Creatine Supplementation Safe?

The majority of studies indicate that supplementation with creatine for prolonged periods of time using large doses are safe. One study concluded that supplementation from nine (9) weeks up to five (5) years did not adversely affect renal function . Yet another study examined muscle damage, hepatic (liver) and renal (kidney) function, and found no adverse effects from creatine supplementation.

There is potential cause for concern, however. The by-product of creatine use in the muscle is creatinine. Creatinine is typically harmless, and is flushed by the kidneys. When the kidneys are not functioning properly, however, any type of excess strain can cause problems.

Creatinine levels are typically used to monitor kidney function, and creatine supplementation will raise these levels. A study done on animals with existing kidney problems showed that creatine supplementation aggravated and increased the acuteness of these conditions. Therefore, creatine supplementation may not be wise for individuals with renal disease or dysfunction.

The largest safety concern with creatine is most likely the quality of the product. Creatine is manufactured from sarcosine and cyanamide. During the production of creatine, contaminants such as dicyandiamide, dihydrotriazines, creatinine, and various ions are produced.

Supplementation with large doses for prolonged periods of time with a product that has not been sufficiently screened for contaminants could be cause for concern. Finding a reputable company that provides quality creatine product is very important when considering creatine supplementation.

Green Tea

I have been a green tea fanatic long before the green tea craze hit the supplement market. Now every damn weight loss product on the market has stuck some green tea extract on their ingredient list. I believe you can get some benefit from supplementing this way but your not using the plants full potential. (see my comments at the end).

The Benefits Of Green Tea:

Green Tea Contains The Following:

Tannins - A group of simple and complex phenol, polyphenol, and flavonoid compounds. Produced by plants, all of the tannins are relatively resistant to digestion or fermentation. All tannins act as astringents, shrinking tissues and contracting structural proteins in the skin and mucosa.

What Does This Do For You?
Having a cup of green tea after a meal can aid in digestion. Green tea has been used for thousand of years in Asia as a digestive.

Catechins - Catechins are a category of polyphenols. In green tea, catechins are present in significant quantities, more specifically; epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins - with antioxidant activity about 25-100 times more potent than vitamins C and E.

A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater than a serving of broccoli, spinach, carrots or strawberries.

What Does This Do For You?
Well having a powerful anti-oxidant coursing through your system after a heavy workout is just what you need to curb free radical damage.

Flavonoids - Flavonoids are plant pigments, and are the brightly colored chemical constituents found in most fresh fruits and vegetables. They may aid in protecting against infection. Deficiency can result in a tendency to bruise easily. Learn mor eabout flavonoids, click here!

What Does This Do For You?
Obviously your workouts will suffer if you are sick.

Theanine - An amino acid that produces tranquilizing effects in the brain, theanine is a unique amino acid found in the leaves sencha. Theanine is quite different from the polyphenol and catechin antioxidants for which green tea is typically consumed.

What Does This Do For You?
I can personally attest to the good feelings you get after a couple cups of green tea. It leaves you with a peaceful feeling without compromising motivation and mental activity.

Bodybuilding & Fitness Uses

Pre-workout - Green tea is a great alternative to the ECA stack. Yeah I know nothing beats the ECA stack but hear me out. A number of people, including myself do not like how the ECA stack makes us feel.

I get jittery and easily angered for some reason. The green tea is great because it does have some caffeine and the Theanine really relaxes you mentally but lets you perform physically.

Cutting - Research suggests that supplementing with green tea can raise your resting metabolic rate by 3%. In order to get this benefit you must have about about 3 glasses a day. If you have a bmr of 2000 or so that means 60 extra calories a day. Why do you see so few obese Asians. Its not the kung-fu. It's the green tea!

All About Tea

All teas come from the same source. The tea plant is a member of the Camellia family (Camellia sinensis). Black tea, oolong tea, and green tea are all derivatives of this one plant.

It is the way the tea is prepared that determines its color. After the tea plant is picked, it is fermented, and then heated to stop the fermentation process. This fermentation process is responsible for the caffine content of the tea. The longer it is fermented the more caffine the tea will have. Green tea has the least amount of caffine of all the teas because it is the least fermented. The reason why green tea has the most health benefits is because a longer fermentation process destroys many of the beneficial substances in the tea plant. That is why chugging your Lipton tea is not even remotely comparable to having a cup of green tea (Lipton is made from black tea).

Qualities Of Tea

There is a huge quality difference in tea. Tea has been compared to wine when it comes to grading. The crap you get when you buy a package of tea at the supermarket and the tea you can get in loose whole leaf form is worlds apart in taste and quality. When selecting tea to be put in bags and sold commercially, manufacturers select the cheapest and lowest quality grade available. The leaves are broken and packed into the small tea bags. Breaking the leaves apart like this degrades the taste and eliminates some of the healthful macronutrients.

I suggest ordering your tea in whole leaf form. Try to get organically grown green tea in loose leaf form for maximum benefit. If you do not like the taste of green tea supplementing is always and option.

Conclusion

Green tea can be a great addition to the fitness enthusiast's arsenal. It is no wonder there is a media blitz telling you green tea is the latest greatest supplement. But it is no more "the latest supplement" than food is. Its been around for 1000s of years and there are billions of Asians who swear by it. I personally love it.

Thanks,

Dave Greaves

Personal Trainer

supplement4u help you to find the best trainer in town

start from April 2009 supplement4u move step forward by providing personal trainer that can help you to accomplish your goals.

why?

A trainer may help an individual assess their level of physical fitness and help them work toward a personal fitness goal through proper exercise instruction and personal motivation. The scope of practice for personal trainers is to enhance the components of fitness for the general, healthy population.

to be cont....

Eat this

Eggs: The Perfect Protein

How they build muscle: Not from being hurled by the dozen at your boss's house. The protein in eggs has the highest biological value—a measure of how well it supports your body's protein needs—of any food, including our beloved beef. "Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits," says Volek.

But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won't increase your risk of heart disease.)

How they keep you healthy: Eggs are vitamins and minerals over easy; they're packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc.

Almonds: Muscle Medicine

How they build muscle: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E—the form that's best absorbed by your body. That matters to your muscles because "vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts," says Volek. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing.

How many almonds should you munch? Two handfuls a day should do it. A Toronto University study found that men can eat this amount daily without gaining any weight.

How they keep you healthy: Almonds double as brain insurance. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer's disease than those eating the least vitamin E.

Salmon: The Growth Regulator

How it builds muscle: It's swimming with high-quality protein and omega-3 fatty acids. "Omega-3's can decrease muscle-protein breakdown after your workout, improving recovery," says Tom Incledon, R.D., a nutritionist with Human Performance Specialists. This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff.

Order some salmon jerky from www.freshseafood.com. It'll keep forever in your gym bag and tastes mighty close to cold-smoked cow.

How it keeps you healthy: By reducing your risk of heart disease and diabetes. Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks.

Yogurt: The Golden Ratio

How it builds muscle: Even with the aura of estrogen surrounding it, "yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth," says Doug Kalman, R.D., director of nutrition at Miami Research Associates.

Buy regular—not sugar-free—with fruit buried at the bottom. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing postexercise protein breakdown.

How it keeps you healthy: Three letters: CLA. "Yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat," says Volek.

Beef: Carvable Creatine

How it builds muscle: More than just a piece of charbroiled protein, "beef is also a major source of iron and zinc, two crucial muscle-building nutrients," says Incledon. Plus, it's the number-one food source of creatine—your body's energy supply for pumping iron—2 grams for every 16 ounces.

For maximum muscle with minimum calories, look for "rounds" or "loins"—butcherspeak for meat cuts that are extra-lean. Or check out the new "flat iron" cut. It's very lean and the second most tender cut of beef overall.

How it keeps you healthy: Beef is a storehouse for selenium. Stanford University researchers found that men with low blood levels of the mineral are as much as five times more likely to develop prostate cancer than those with normal levels.

Olive Oil: Liquid Energy

How it builds muscle: Sure, you could oil up your chest and arms and strike a pose, but it works better if you eat the stuff. "The monounsaturated fat in olive oil appears to act as an anticatabolicnutrient," says Kalman. In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness (kind of like watching The View).

And while all olive oil is high in monos, try to use the extra-virgin variety whenever possible; it has a higher level of free-radical-fighting vitamin E than the less chaste stuff.

How it keeps you healthy: How doesn't it? Olive oil and monounsaturated fats have been associated with everything from lower rates of heart disease and colon cancer to a reduced risk of diabetes and osteoporosis.

Water: The Muscle Bath

How it builds muscle: Whether it's in your shins or your shoulders, muscle is approximately 80 percent water. "Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery," says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle.

Not sure how dry you are? "Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost," says Larry Kenney, Ph.D., a physiology researcher at Pennsylvania State University.

How it keeps you healthy: Researchers at Loma Linda University found that men who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer.

Coffee: The Repetition Builder

How it builds muscle: Fueling your workout with caffeine will help you lift longer. A recent study published in Medicine and Science in Sports and Exercise found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn't drink any. (It's believed the caffeine directly stimulates the muscles.)

And since sprinting and weight lifting are both anaerobic activities—exercises that don't require oxygen—a jolt of joe should help you pump out more reps. Skip it if you have a history of high blood pressure, though.

How it keeps you healthy: By saving you from Michael J. Fox's fate. Harvard researchers found that coffee drinkers have a 30 percent lower risk of Parkinson's disease than nondrinkers.

source : men's health

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Body Type

Over the years, there have developed several different types of categorizing the human body. In Ayurvedic medicine that evolved from five thousand-year-old Sanskrit teachings, body types and their associated personalities were defined as Vata, Pitta, and Kapha. If we go back to our high school/college days you will probably remember a guy by the name of William H. Sheldon.

It was Sheldon who introduced his theory of Somotypes back in the 1940's. His basic theory proposed that there are basically three body types and each body type has a specific personality associated with it. The theories that Sheldon presented has become a central vein running through literature and research with respect to weight loss, exercise and bodybuilding. The body type system that Sheldon introduced characterized the human body as ectomorphic, mesomorphic, or endomorphic.

Dr. William H. Sheldon (1898-1977)
A Forgotten Giant of American Psychology

Not every human being fits exactly into one of these categories but contains characteristics of each, although one is usually predominant over the others. In order to determine your body type, one needs to look back at your adolescent years to determine which category your body type you possessed before changes due to age and lifestyle transformed you into what you are today. Let me give you an example of what I'm talking about here. Flex Wheeler is an ectomorph body type if you can believe that because of his rapid metabolism and physical makeup when he was an adolescent.

The Ectomorph

A thin, delicate build usually characterizes the ectomorph. This individual has trouble gaining weight and muscle growth takes much longer to achieve and is harder to maintain. The ectomorph is very lean with little body fat and usually very little muscle mass. These individuals tend to be like the endurance athletes such as long distance marathon runners or the tall, very lean super-models.

If you fall into this category, take a look at the members in your family. It might just be that you inherited a predisposition to thinness. What the ectomorph needs to do is add more calories to his or her diet. The way to do this is not by eating larger meals but by eating more calories over several smaller meals. By adding an additional five hundred (500) to one thousand (1000) calories per day spread out over five (5) to seven (7) meals you give your system a chance to utilize more of the calories consumed.

Look at the foods you are currently consuming and then either add to them or look at other food sources that are more calorie dense. Add dried fruits in addition to fresh or maybe eat more nuts and grains. As an ectomorph you can increase you fat intake upwards to around thirty (30) percent but make sure that your consuming the majority from unsaturated fat sources such as fish and vegetable oil for example.

When it comes to exercise, the ectomorph needs to limit outside activities other than weight training. In order to build muscle, almost all energies should be put toward weight training exercises using low reps and heavy weight. You will also need to rest more due to the heavy strain. Workouts should be spaced about forty-eight (48) to seventy-two (72) hours apart.

Concentrate on compound movements such as the deadlift, squats, and reverse grip lat pulldowns and incline bench presses. The idea here is to build mass by working several major muscle groups at once, allow plenty of recovery time and worry about the definition later.

The Mesomorph

A hard, muscular body with a more mature appearance usually characterizes the mesomorph. This individual has little trouble gaining or losing weight and possesses the ability to rapidly pack on muscle mass. These are the "body beautiful" types that have little problem with being under or overweight. These individuals can usually eat whatever they want and miss workouts with almost no visible affect. This gift of genetics allows for a widely varied diet and diversity in training. These individuals are able to train heavy to build mass and definition at almost the same time.

The mesomorph should strive to consistently eat a health and well rounded diet limiting fat intake to around twenty (20) percent over four (4) to six (6) meals a day.

Consumption of protein should be in the ballpark of 1 to 1.5 grams per pound of body weight. One of the pitfalls with this body type is that the individual can become complacent by missing to many workouts or thinking that they can get away from eating a healthy diet and have an extra desert without doing any harm.

It is important for everyone including these individuals to eat a health diet and maintain consistent training because disease and health problems play no favorites regardless of how blessed you are with genetics. The affects of poor diet and lack-a-daisy training will eventually become evident especially in later years when your metabolism begins to slow down.

Exercise should be consistent including resistance train two to three times per week and aerobics either daily or on off days. Prioritize workouts to achieve the goals you aim to accomplish. As a mesomorph, you have a lot of freedom but don't take it too much for granted.

= The Endomorph

The endomorph is usually characterized by a soft, round body and is usually a person of large stature. This individual has trouble losing weight but usually gains muscle rather easily. These individuals tend to be heavy with a high percentage of both body fat and muscle. Persons such as football linemen or extremely obese individuals would be example of those who would fall into this category. Diet and exercise both are of utmost importance to those of this body type. The first thing to do is begin with eating smaller meals several times a day.

By spacing out meals and snacks to every two (2) to three (3) hours, four (4) to six (6) times a day; you begin to speed up your metabolism. Never eat two (2) carbohydrate meals back to back as this encourages the accumulation of fat by allowing the body to be accustomed to using carbohydrate as a predominant fuel when the objective is to switch your metabolism to prefer fat. Another important factor is to eat most of your calories, especially for carbohydrates in the early part of the day and consume more protein in your meals as the day progresses.

The idea here is to avoid eating at night to reduce the amount of calories which leads to larger fat gains. A good rule to follow is to decide when your going to go to bed and back up three or four hours from that time. This is the time you should have finished your last meal. The other thing to remember here is to drink lots and lots of water.

The changes your system will be going through will need a lot of water to help speed up your metabolism and remove byproducts and waste toxins efficiently. The diet should consist of foods high in fiber such as fruits, vegetables, whole grains and beans. Eating lean proteins, avoiding dairy products as much as possible are the important factors. Allow yourself to eat foods you like but be sensible about your choices.

It is important that you are not only satisfied from eating but also that the foods you eat give you emotional satisfaction as well. By eating foods you like you give your self the chance to enjoy what you eat as well as being healthy for you without the guilt or urges to a sneak snack or overindulge on binge foods from the nearest vending machine or fast food place.

Exercise is the other important component of the endomorph's success. Start by adding your favorite aerobic activity on a regular basis such as walking or cycling. Build up to at least thirty (30) minutes per day five (5) to seven (7) days a week. Then the next phase should be to incorporate a weight training routine into your schedule two (2) to three (3) times per week with at least two (2) to four (4) days separating these workouts.

Depending on recovery ability of the individual this should allow adequate time. Stick with basic exercises to start with that work all major muscle groups such as those suggested for the ectomorphs. You can add isolation exercises for definition alternating between them to achieve the musculature and tone you desire. The aerobics enhance the rate and number of calories you burn calories, especially those from fat. The weight training will increase muscle mass and muscle tone that will require more calories to maintain and that consumes more calories twenty-four (24) hours a day.

Conclusion

Regardless of your body type, there is a plan of attack to help you get the results you are looking for. The idea is to accept the body type you are and then follow a plan of action to eat and train for that body type. Remember that no matter which body type you are there is no substitute for hard work, commitment and perseverance to succeed in achieving your goals.

By: Jeff Mayner

Power 12 Foods: Never Go Hungry

The Power of Food

These 12 power foods make up a large part of your diet. The more of these foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. They have been proven to do one or more of the following:

• Builds muscle

• Helps promote weight loss

• Strengthens bone

• Lowers blood pressure

• Fights cancer

• Improves immune function

• Fights heart disease

Though you can base entire meals and snacks around these foods, you don’t have to. But do follow these guidelines.

• Incorporate two or three of these foods into each of your three major meals and at least one of them into each of your three snacks.

• Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.

• Make sure you sneak a little bit of protein into each snack.

Here's an easy way to remember what's good for you. The first letter of each food group spells: A.B.S.D.I.E.T.P.O.W.E.R 12

Click the recipe links on the left and under "Related Content" below to find out different ways to use the powerfoods for breakfast, lunch, and dinner. Or click here for an entire listing of all the Abs Diet recipes we have on our site.

1) Almonds and Other Nuts

Eat them with skins intact.

Superpowers: Building muscle, fighting food cravings

Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus

Fight against: Obesity, heart disease, muscle loss, cancer

Sidekicks: Pumpkin seeds, sunflower seeds, avocados

Impostors: Salted or smoked nuts. High sodium spikes blood pressure.

These days, you hear about good fats and bad fats the way you hear about good cops and bad cops. One's on your side, and one's going to beat you silly. Oreos fall into the latter category, but nuts are clearly out to help you. They contain the monounsaturated fats that clear your arteries and help you feel full. All nuts are high in protein and monounsaturated fat.

But almonds are like Jack Nicholson in One Flew over the Cuckoo's Nest: They're the king of the nuts. Eat as much as two handfuls a day. If you eat 2 ounces of almonds (about 24 of them), it can suppress your appetite--especially if you wash them down with 8 ounces of water.

For a quick popcorn alternative, spray a handful of almonds with nonstick cooking spray and bake them at 400 degrees F for 5 to 10 minutes. Take them out of the oven and sprinkle them with either a brown sugar and cinnamon mix or cayenne pepper and thyme.

2) Beans and Other Legumes

Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans.

Superpowers: Building muscle, helping burn fat, regulating digestion

Secret weapons: Fiber, protein, iron, folate

Fight against: Obesity, colon cancer, heart disease, high blood pressure

Sidekicks Lentils, peas, bean dips, hummus, edamame

Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.

Most of us can trace our resistance to beans to some unfortunately timed intestinal upheaval (third-grade math class, a first date gone awry). But beans are, as the famous rhyme says, good for your heart; the more you eat them, the more you'll be able to control your hunger.

Black, lima, pinto, navy -- you pick it. They're all low in fat, and they're packed with protein, fiber, and iron--nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you'll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fiber.

3) Spinach and Other Green Vegetables

Superpowers: Neutralizing free radicals (molecules that accelerate the aging process)

Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber

Fight against: Cancer, heart disease, stroke, obesity, osteoporosis

Sidekicks: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans

Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.

You know vegetables are packed with important nutrients, but they're also a critical part of your body-changing diet. I like spinach in particular because one serving supplies nearly a full day's vitamin A and half of your vitamin C. It's also loaded with folate -- a vitamin that protects against heart disease, stroke, and colon cancer. Dress a sandwich with the stuff, or stir-fry it with fresh garlic and olive oil.

Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food. If you hate vegetables, hide them. Puree them and add them to marinara sauce or chili. The more you chop, the less you taste, and the easier it is for your body to absorb nutrients. With broccoli, sauté it in garlic and olive oil, and douse it with hot sauce.

4) Dairy Products

Fat-free or low-fat milk, yogurt, cheese, cottage cheese.

Superpowers: Building strong bones, firing up weight loss

Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fight against: Osteoporosis, obesity, high blood pressure, cancer

Sidekicks: None

Impostors: Whole milk, frozen yogurt

Dairy is nutrition's version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well. Just take a look at the mounting evidence that calcium is a prime belly-buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium. Researchers think the mineral probably prevents weight gain by increasing the breakdown of body fat and hampering its formation. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. But I recommend milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you're full. Sprinkling in chocolate whey powder can help curb sweet cravings.

5) Instant Oatmeal

Unsweetened, unflavored.

Superpowers: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels

Secret weapons: Complex carbohydrates and fiber

Fights against: Heart disease, diabetes, colon cancer, obesity

Sidekicks: High-fiber cereals like All-Bran and Fiber One

Impostors: Sugary cereals

Oatmeal is the Bo Derek of your pantry: It’s a perfect 10. You can eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late-night binge. I recommend instant oatmeal for its convenience. But I want you to buy the unsweetened, unflavored variety and use other Powerfoods such as milk and berries to enhance the taste. Preflavored oatmeal often comes loaded with sugar calories.

Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body. When this happens, your liver has to pull cholesterol from your blood to make more digestive acids, and your bad cholesterol levels drop.

Trust me: You need more fiber, both soluble and insoluble. Doctors recommend we get between 25 and 35 grams of fiber per day, but most of us get half that. Fiber is like a bouncer for your body, kicking out troublemakers and showing them the door. It protects you from heart disease. It protects you from colon cancer by sweeping carcinogens out of the intestines quickly.

A Penn State study also showed that oatmeal sustains your blood sugar levels longer than many other foods, which keeps your insulin levels stable and ensures you won’t be ravenous for the few hours that follow. That’s good, because spikes in the production of insulin slow your metabolism and send a signal to the body that it’s time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels. Include it in a smoothie or as your breakfast. (A U.S. Navy study showed that simply eating breakfast raised metabolism by 10 percent.)

Another cool fact about oatmeal: Preliminary studies indicate that oatmeal raises the levels of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat and boosting your sex drive.

6) Eggs

Superpowers: Building muscle, burning fat

Secret weapons: Protein, vitamins A and B12

Fight against: Obesity

Sidekicks: Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients

Impostors: None

For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than throwing them into omelette pans. That's because just two eggs contain enough cholesterol to put you over your daily recommended value. Though you can cut out some of that by removing part of the yolk and using the white, more and more research shows that eating an egg or two a day will not raise your cholesterol levels.

In fact, we've learned that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol. That's why you should take advantage of eggs and their powerful makeup of protein. The protein found in eggs has the highest "biological value" of protein -- a measure of how well it supports your body's protein need -- of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown.

7) Turkey and Other Lean Meats

Lean steak, chicken, fish.

Superpowers: Building muscle, improving the immune system

Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fight against: Obesity, mood disorders, memory loss, heart disease

Sidekicks: Shellfish, Canadian bacon, omega-3 rich flaxseed

Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

A classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you'll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron. One caution, though: If you’re roasting a whole turkey for a family feast, avoid self-basting birds, which have been injected wth fat.

Beef is another classic muscle-building protein. It’s the top food source for creatine -- the substance your body uses when you lift weights. Beef does have a downside; it contains saturated fats, but some cuts have more than others. Look for rounds or loins (that’s code for extra-lean); sirloins and New York strips are less fatty than prime ribs and T-bones.

To cut down on saturated fats even more, concentrate on fish like tuna and salmon, because they contain a healthy dose of omega-3 fatty acids as well as protein. Those fatty acids lower levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism: The higher your leptin levels, the more readily your body stores calories as fat. Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat faster than animals with higher leptin levels. Mayo Clinic researchers studying the diets of two African tribes found that the tribe that ate fish frequently had leptin levels nearly five times lower than the tribe that primarily ate vegetables.

A bonus benefit: Researchers in Stockholm found that men who ate no fish had three times the risk of prostate cancer of those who ate it regularly. It's the omega-3s that inhibit prostate-cancer growth.

8) Peanut Butter

All-natural, sugar-free.

Superpowers: Boosting testosterone, building muscle, burning fat

Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks: Cashew and almond butters

Impostors: Mass-produced sugary and trans fatty peanut butters

Yes, PB has its disadvantages: It’s high in calories, and it doesn’t go over well when you order it in four-star restaurants. But it’s packed with those heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt. In one 18-month experiment, people who integrated peanut butter into their diet maintained weight loss better than those on low-fat plans. A recent study from the University of Illinois showed that diners who had monounsaturated fats before a meal (in this case, it was olive oil) ate 25 percent fewer calories during that meal than those who didn’t.

Practically speaking, PB also works because it’s a quick and versatile snack -- and it tastes good. Since a diet that includes an indulgence like peanut butter doesn’t leave you feeling deprived, it’s easier to follow and won’t make you fall prey to other cravings. Use it on an apple, on the go, or to add flavor to potentially bland smoothies. Two caveats: You can’t gorge on it because of its fat content; limit yourself to about 3 tablespoons per day. And you should look for all-natural peanut butter, not the mass-produced brands that have added sugar.

9) Olive Oil

Superpowers: Lowering cholesterol, boosting the immune system

Secret weapons: Monounsaturated fat, vitamin E

Fights against: Obesity, cancer, heart disease, high blood pressure

Sidekicks: Canola oil, peanut oil, sesame oil

Impostors: Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

No need for a long explanation here: Olive oil and its brethren will help control your food cravings; they'll also help you burn fat and keep your cholesterol in check. Do you need any more reason to pass the bottle?

10) Whole-Grain Breads and Cereals

Superpowers: Preventing your body from storing fat

Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc

Fight against: Obesity, cancer, high blood pressure, heart disease

Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas

Impostors: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

There's only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have been the least processed -- carbs that still have all their heart-healthy, belly-busting fiber intact.

Grains like wheat, corn, oats, barley, and rye are seeds that come from grasses, and they're broken into three parts -- the germ, the bran, and the endosperm. Think of a kernel of corn.

The biggest part of the kernel -- the part that blows up when you make popcorn -- is the endosperm. Nutritionally it's pretty much a big dud. It contains starch, a little protein, and some B vitamins. The germ is the smallest part of the grain; in the corn kernel, it's that little white seedlike thing. But while it's small, it packs the most nutritional power. It contains protein, oils, and the B vitamins thiamin, riboflavin, niacin, and pyridoxine. It also has vitamin E and the minerals magnesium, zinc, potassium, and iron. The bran is the third part of the grain and the part where all the fiber is stored. It's a coating around the endosperm that contains B vitamins, zinc, calcium, potassium, magnesium, and other minerals.

So what's the point of this little biology lesson? Well, get this: When food manufacturers process and refine grains, guess which two parts get tossed out? Yup, the bran, where all the fiber and minerals are, and the germ, where all the protein and vitamins are. And what they keep -- the nutritionally bankrupt endosperm (that is, starch) -- gets made into pasta, bagels, white bread, white rice, and just about every other wheat product and baked good you'll find. Crazy, right? But if you eat products made with all the parts of the grain -- whole-grain bread, pasta, long-grain rice -- you get all the nutrition that food manufacturers are otherwise trying to cheat you out of.

Whole-grain carbohydrates can play an important role in a healthy lifestyle. In an 11-year study of 16,000 middle-age people, researchers at the University of Minnesota found that consuming three daily servings of whole grains can reduce a person's mortality risk over the course of a decade by 23 percent. (Tell that to your buddy who's eating low-carb.) Whole-grain bread keeps insulin levels low, which keeps you from storing fat. In this diet, it's especially versatile because it’ll supplement any kind of meal with little prep time. Toast for breakfast, sandwiches for lunch, with a dab of peanut butter for a snack. Don't believe the hype. Carbs -- the right kind of carbs -- are good for you.

Warning: Food manufacturers are very sneaky. Sometimes, after refining away all the vitamins, fiber, and minerals from wheat, they'll add molasses to the bread, turning it brown, and put it on the grocery shelf with a label that says wheat bread. It's a trick! Truly nutritious breads and other products will say whole-wheat or whole-grain. Don't be fooled.

11) Extra-Protein (Whey) Powder

Superpowers: Building muscle, burning fat

Secret weapons: Protein, cysteine, glutathione

Fights against: Obesity

Sidekick: Ricotta cheese

Impostor: Soy protein

Protein powder? What the heck is that? It's the only Abs Diet Powerfood that you may not be able to find at the supermarket, but it's the one that's worth the trip to a health food store. I'm talking about powdered whey protein, a type of animal protein that packs a muscle-building wallop. If you add whey powder to your meal -- in a smoothie, for instance -- you may very well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat. But it's especially effective because it has the highest amount of protein for the fewest number of calories, making it fat's kryptonite.

Smoothies with some whey powder can be most effective before a workout. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis (their ability to build muscle) more than lifters who drank the same shake after exercising. Since exercise increases bloodflow to tissues, the theory goes that having whey protein in your system when you work out may lead to a greater uptake of amino acids -- the building blocks of muscle -- in your muscle.

But that's not all. Whey protein can help protect your body from prostate cancer. Whey is a good source of cysteine, which your body uses to build a prostate cancer–fighting antioxidant called glutathione. Adding just a small amount may increase glutathione levels in your body by up to 60 percent.

By the way, the one great source of whey protein in your supermarket is ricotta cheese. Unlike other cheeses, which are made from milk curd, ricotta is made from whey -- a good reason to visit your local Italian eatery.

12) Raspberries and Other Berries

Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings

Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)

Fight against: Heart disease, cancer, obesity

Sidekicks: Most other fruits, especially apples and grapefruit

Impostors: Sugary jellies

Depending on your taste, any berry will do (except Crunch Berries). I like raspberries as much for their power as for their taste. They carry powerful levels of antioxidants, all-purpose compounds that help your body fight heart disease and cancer; the berries' flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.

Blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they're one of the most healthful foods you can eat. Blueberries beat out 39 other fruits and vegetables in the antioxidant power ratings. (One study also found that rats that ate blueberries were more coordinated and smarter than rats that didn't.)

Strawberries contain another valuable form of fiber called pectin (as do grapefruits, peaches, apples, and oranges). In a study from the Journal of the American College of Nutrition, subjects drank plain orange juice or juice spiked with pectin. The people who got the loaded juice felt fuller after drinking it than those who got the juice without the pectin. The difference lasted for an impressive 4 hours.

SOURCE: http://www.menshealth.com