Saturday, July 31, 2010

Female Bodybuilder Rauchelle Schultz Video By HDPhysiques

HDPhysiques has an excellent preview video up of female bodybuilder flexing her muscles! To view out more of Rauchelle click !

Friday, July 30, 2010

8 Great iPhone And iTouch Apps For Working Out

Couch To 5K By: Felt Tip Inc. Motivate yourself to start running!

Hundred Push Ups By: SoftwareX You'll be pumping out push ups in no time after the 6 week course!

iMap My Ride By: MapMyFitness Track your cycling workouts!

Lose It! By: FitNow Set goals, stay on track and lose weight!

Men's Health Workouts By: Rodale Inc. Awesome training routines at your fingertips!

Navy Seals Fitness By: Double Dog Sudios Train like a Navy SEAL!

Nike Women Training By: Nike Inc. Get a personalized training program to fit you!

Yoga Stretch By: Neil Harris Create up to 5 custom sessions or stretch to a preset session!

Thursday, July 29, 2010

2010 NPC Europa Competiton Gallery On Muscular Development

Female Muscle

Muscular Development has an excellent gallery of the Battle Of Champions. Above is the lovely female bodybuilder Maria Penteado who placed first in the middleweight class and also won the overall title! To view more images of Maria and other competitors posing their ripped physiques click !

Tuesday, July 27, 2010

Common Reasons Why Your Calves Are Not Growing

This article is written by:

Improper Training Techniques:

Do you understand which exercises are stimulating the correct fibers? If your calves aren't growing, chances are you're unaware of how to train slow- and fast-twitch muscle groups or you don't know which exercises isolate the soleus vs. the gastrocnemius.

Not Moving Through the Full Range of Motion (ROM):

Bouncing up and down while holding at the top won't work in most cases. Allowing the maximum ROM is crucial for full fiber stimulation and breaking the calf plateau.


People with "cankles" suffer from poor flexibility in the ankle joints. The calf cannot grow unless it's exposed to different terrain variables during walking, running, and training. Flexible ankle joints will force the calves to respond, which will result in greater definition and less chances for injury. Notice how hikers have great leg development? They expose their lower bodies to different terrain like rocks and uneven surfaces forcing the ankles to move more, which in turn stimulates the calves.

Not Enough Variation:

Most calf training on machines involves the simple motion of moving up and down with weight directly above the legs or under the feet. Adjusting the variables by moving the location of the weight placement will stimulate different parts of the calf. Wait... Before you adjust your feet like everyone else does, make sure you first try to adjust the angles of motion. (I'll explain how in a minute.)

Here's an interesting fact to support this theory: magnetic resonance imaging (MRI) indicates that foot position doesn't change muscle action in the seated calf raise (Tesch, 1999). In other words, moving your feet around (pointed inward, pointed out) doesn't make much difference to stimulate growth.

Training Calves on Upper Body Training Days:

Research indicates that high-intensity elbow flexion decreases blood flow to the calves and may hamper performance (Kagaya, et al., 1996). Training calves and the upper body limits blood circulation—the less blood circulation to the calves, the slower the muscle growth.

Performing Cardio on Calf Training Days:

This is a big mistake if you're looking to grow your calves! If you do cardio the same day you train calves, the slow twitch fibers in your calves might like it, but you can bet your fast-twitch fibers are depleting, and the cardio will greatly hinder recovery.

Hints & Tips:

As revealed above, the soleus makes up 60% of the calf... so it's obvious that training the soleus properly would lead to the best gains in calf size and strength. Also explained earlier, it's a slow-twitch muscle, which means it responds best to slow contractions and high reps. Based on that, calf exercises working the soleus should be done relatively slowly (for at least 30 seconds) with a full ROM until complete fatigue is achieved (then repeat). I highly recommend the seated calf raise as one of the best exercises to work the soleus.

The gastroc is a type II muscle, meaning it responds well to explosive contractions with low-rep and heavy weight protocol. Still obeying the full ROM rule, use a heavy weight for less than 30-second sets. Ideal gastroc exercises are standing calf raises and donkey calf raises.

The mother of all calf exercises that yields the greatest growth, uses ROM, and introduces multiple variables for proper Type I & II stimulation is the standing one-leg calf raise. But there is a twist I want to recommend to really optimize muscle fiber stimulation and growth. Find a ledge that allows you to lower your heel as far as it'll stretch while holding a dumbbell on the same side as the working leg (use the other hand for support). With a straight posture, slightly bend your knee 20 degrees and hold at that angle. Hold the weight in front of you for 7 reps (no rest) and then hold the weight to your side for 7 reps (no rest) and then hold the weight directly behind you for a set of 7 reps. Rotating the weight around from the front to the back exposes the lower leg to different variables integral for growth-stimulating development.

Another positive calf stimulating regiment is plyometrics. A series of athletic drills (bounding, jumping, mechanics, etc.) can really force serious recruitment of those fast-twitch fibers of the lower leg. An awesome example of a type II fiber stimulating exercise is HIIT (high-intensity interval training). Short sprints and bursts of speed are great for building the lower legs as well as for burning fat.

Amy Sibcy Pic Of The Week July 2010 Week 4

Female Muscle

This weeks pic is of the beautiful female bodybuilder posing her ripped, muscular legs!

The images is from

Monday, July 26, 2010

Female Bodybuilder Tina Chandler On HDPhysiques

Female Muscle

HDPhysiques has updated their site with a images and videos of the stunning female bodybuilder ! Click to view more of Tina flex her lovely muscles!

Saturday, July 24, 2010

Female Bodybuilder Luciana Papini On FTVideo

Female Muscle

FTVideo has updated their sample gallery with pics of the beautiful female bodybuilder . Click to view more of Luciana's muscles!

Thursday, July 22, 2010

Pro Female Bodybuilder Sheila Bleck Doing Bicep Curls Video

Above is a video of the lovely pro female bodybuilder doing bicep curls on a machine. Check out those ripped muscles! View more of Sheilas videos on her YouTube page: .

Wednesday, July 21, 2010

2010 Washington State Competition Gallery On Muscular Development

Female Muscle

Head over to Muscular Development and check out their gallery covering the Championships! Pictured above is the lovely Tina Shimizu who placed first and won the overall in the figure division! Click to view more pics of contest ready physiques.

Tuesday, July 20, 2010

2010 PBW Tampa Pro Competition Gallery On Muscular Development

Female Muscle

Muscular Development has an excellent gallery covering the results of the 2010 Pro Bodybuilding Weekly Championships ! Pictured above is the lovely who placed first in the womens bodybuilding division! T see more of her and other competitors muscular physiques click .

Monday, July 19, 2010

The Benefits of Weights Training for Women

This article is written by:

Female Bodybuilding

Calling all you Lovely Ladies: Want to lose fat? Want to look good? Want to look defined? Then say Goodbye Treadmill, Hello Iron! And no, I’m not talking about pressing pillowcases. The only things I’m concerned with flattening are my abs. Weight lifting is riddled with stereotypes and misconceptions. Too many people are falling victim to this misinformation, and missing out on the many wondrous benefits of lifting big, heavy things.


Well here’s the thing: you won’t. Gaining large amounts of muscle takes years of intensive training. It also involves a hypercaloric diet (eating more than is expended). It is not something that can happen overnight. With natural training and diet that is optimised for muscle gain, the maximum a male can expect is 0.5lbs muscle per month, and for a woman, it’s half this, at 0.25lbs per month. This number decreases as an individual nears their genetic potential. More can be gained if steroids are being used, but even then, it takes years of hard work and specific nutrition to gain muscle. It’s unlikely you will gain much, if any muscle, when eating in a caloric deficit. Often, when someone thinks they are getting ‘bulky’, it’s simply a case of too much fat around the muscle. Shedding that fat comes down to diet, and diet alone.


Yes, I’m referring to ‘toning’. There’s nothing like the mention of ‘toning up’ to get my eyes rolling. Scientifically, muscle tone actually refers to the degree of tension in a muscle, which is part of the way it functions. Whether or not you like the way you look, you already have muscle tone. When people say they want “toned” muscles, they mean they want to see the shape of the muscle more so than they do now. You can’t change the shape of a muscle, but you can give definition to the shape.

Definition or ‘tone’ is created by:

1. Building or preserving muscle.
2. Lowering body fat.

Lowering body fat comes down to diet and being in a calorie deficit. We’ll be getting into that later. Building or preserving muscle however, is down to a good training routine of lifting heavy. Very high reps (more than 12) do not encourage your body to make the muscle bigger, stronger or more defined. If you are doing high reps, the weight is too light to challenge your muscles. Sure, you may ‘feel the burn’, but that is not a sign of burning fat. You’re feeling the burn because of lactic acid building up inside the muscle. Lifting a 5 lb dumbbell 30 times is doing nothing for the shape of your body. 100 lunges aren’t going to do the job either. High reps don’t work because you are not encouraging the muscle to get bigger. You are training yourself to be able to do more reps, but if you’re looking for ‘muscle tone’ you are wasting your time.


Men and women share the same basic muscular structure. Due to lack of testosterone, a woman doesn’t have the potential to get as strong or as muscular as a man. However, the muscles should be trained in exactly the same way. That’s right- weights training for for women follows the same principles as weights training for men! If you’re a woman and are still worried that lifting heavy things will make you look bulky, please re-read misconception #1!


Get rid of your belly fat! Slim those thighs! Get Angelina’s arms! Don’t pretend you haven’t fallen victim to these promises bodypart-specific perfection. I know I have. But the sad truth of the matter is, in reality, we can’t pick and choose where the fat comes off. Nice though it would be to hold on to our boob fat, whilst banishing our thunder thighs, it rarely works that way. Nature is the enemy. fat loss comes down to a good diet and a calorie deficit. Whether you create that deficit through extra training or through eating less is up to you, but in order to lose fat, that calorie equation needs to be in check, and your protein, carb and fat intake needs to be optimised. You may have heard the phrase ‘Abs are built in the kitchen’. Well it’s true- it’s all about diet, diet, diet! Tricep kickbacks won’t melt off bingo wings, nor will the abductor machine slim your inner thighs. Your belly-fat isn’t going to take flight at the mention of ab crunches. An effective training programme is one that works all of your major muscle groups. The major muscle groups are your legs, back, chest, shoulders, biceps and triceps. The more muscles you employ in your workout, the more calories you’ll burn. The larger the muscles you’re working are, the more calories you’ll burn. The more muscles used in a specific exercise, the more calories that exercise will burn. See where I’m going with this? Achieving the body you want, means getting all those muscles moving!


Believe me, as a vertically challenged little blondie, I can say with confidence that once you breach the free-weights area, you’ll realise that your fears are unfounded. If the aforementioned meatheads aren’t lovingly engrossed in their own reflections, they’ll be too wrapped up taking it in turns to do half a bench press at six times their body weight. And the remainder of those in the free-weights section are generally normal, civilised human beings, who are in all likelihood, far less intimidating than the scantily clad cardio bunnies that you’ve already hardened yourself too. So gird your loins, knock back some Dutch courage (okay, maybe pass on the Dutch courage in this instance) and get yourself in there- you might just find that you don’t want to leave.


Here are some of the incredible benefits of lifting heavy (and if your not feeling convinced enough to even read this, just take the time to look at numbers 1, 4 and 21):

1. Fat loss
2. Muscle preservation
3. Improves body composition
4. Increases metabolism
5. Positively effects almost all of your 650+ muscles
6. Increases functional strength (for day-to-day activities)
7. Increases bone density (especially important for ladies over 35)
8. Improved insulin sensitivity
9. Increases energy
10. Improves posture
11. Improves balance and co-ordination
12. Improves digestion
13. Reduces risk of back injury
14. Increases HDL cholesterol (the good type!)
15. Improves immune system
16. Improves muscular endurance
17. Lowers blood pressure
18. Lowers resting heart rate
19. Relieves stress
20. Improves mood
21. Makes you look good naked!

So in summary… get your ass off the cross-trainer and into the squat rack! Your body will thank you for it!

Read the original post at Charli's site!

Sunday, July 18, 2010

Toni Harvanek Pic Of The Week July 2010 Week 3

This weeks pic is of the gorgeous figure competitor posing her muscular legs!

The images is from

Saturday, July 17, 2010

Female Bodybuilder Rauchelle Schultz On HDPhysiques

Female Muscle Calves

The beautiful female bodybuilder Rauchelle Schultz has new images and videos up on ! Click to view more of Rauchelle's muscular calves!

Friday, July 16, 2010

Pro Figure Competitor Angela Mraz Interview On RXMuscle

Female Muscle Fitness

The beautiful figure pro Angela Mraz has an excellent interview on ! Click to read the entire interview and checkout other pics of Angela's muscles!

Wednesday, July 14, 2010

2010 NY Pro Figure Competition Gallery On Muscular Development

Female Muscle Fitness

Muscular Development has a great gallery covering the 2010 NY Pro Figure competition. Above is the beautiful who placed first in the open womens's figure division! To see more of Cheryl and other competitors fit physiques click !

Monday, July 12, 2010

Female Bodybuilder Akila Pervis Preps Her Muscles Backstage

The lovely female bodybuilder preps her muscles backstage before a competition. Shes very ripped and in great shape for the show. See more of Akila and other female bodybuilders flex their muscles at !

Sunday, July 11, 2010

Laura Bailey Pic Of The Week July 2010 Week 2

Female Muscle Fitness

This weeks pic is of the beautiful figure competitor showing off her muscle strength by doing a handstand!

The image is from .

Saturday, July 10, 2010

Number Crunching: Calculating Calories and Macronutrients

This article is written by:

Female Muscle Fitness

How many calories should I be eating? How much protein, how much fat, how many carbs? What amount to gain muscle? How much to lose fat?

These are incredibly common questions, but rarely can we find a good answer to them. And unfortunately, this is why so many of us stall in our progress. Inadvertently overeating, or undereating, is a widespread dietary dilemma, and one that could so easily be avoided, with the right information.

Here, I will provide you with a user-friendly guide to calculating your nutritional needs, and designing your diet.

Before we get started, here’s a glossary of terms that you’ll need to familiarise yourself with:

BMR (Basal metabolic rate)

This is the amount of calories that you’d need to consume to maintain your body if you were completely inactive (i.e. comatose, or bed-ridden). Many dieters confuse their BMR with their TEE (which we’ll get round too)- a misunderstanding that leads to eating far fewer calories than the body actually requires. This is an all-too-common cause of diet failure, so knowing your dieting lingo is very important!

EAT (Exercise Associated Thermogenesis)

EAT is the calorie requirements associated with planned exercise (i.e. your workout routine). This is something that many people grossly overestimate. Unless someone is doing a monumental amount of exercise each day (e.g. an endurance athlete), EAT won’t add a tremendous number of calories to your requirements.

NEAT (Non-Exercise Associated Thermogenesis)

NEAT is the calorie requirements associated with incidental exercise (e.g. housework, shopping, general moving around). This tends to represent the largest variable in someone’s daily calorie requirements, as it’s affected by the nature of their job, their home life, their social life etc. It is, however, something that can easily be increased, in order to burn more calories.

TEF (Thermogenic Effect of Feeding)

TEF is the calorie expenditure associated with eating. It varies according to macronutrient and fibre content (and NOT according to meal frequency, as many would have us believe). For an average, balanced diet, TEF is around 15%. Protein is the most thermogenic macronutrient (with TEF up to 25%), carbs are variable (between 5-25%), and fats are the least thermogenic (usually less than 5%). More protein + more carbs + more fiber = higher TEF. More FAT = lower TEF. But let me press home that this does NOT mean a low fat diet is better!

TEE (Total Energy Expenditure)

TEE is the total calories your body requires (so that’s BMR + NEAT + EAT + TEF). This is more commonly referred to as ‘Maintenance Calories’, i.e. the number of calories required to maintain your body, based on your current lifestyle.

So here are all the factors and variables that determine your TEE:

Age (metabolism generally decreases as we get older)
Gender (males generally need more than calories than females)
Total weight and lean mass (more lean mass means a higher TEE)
Daily Activity Level (a higher activity level means a higher TEE)
Exercise (more exercise means a higher TEE)
Diet (what it’s comprised of)
Physiological Status (e.g. sick, pregnant, growing)
Hormone Levels (e.g. thyroid hormone levels, growth hormone levels)

Estimating TEE

Unless you’re able to snag yourself a TEE assessment via Calorimetry (a process in which a calorimeter is used to measure chemical reactions in your body and the heat produced by these reactions) then you’ll have to opt for the less accurate, but rather more convenient methods of TEE calculation.

There are a number of ways in which estimate TEE- some better than others- all of which we will run through now.

The simplest (and thus, often least accurate) method is to estimate TEE using a standard 'calories per unit of weight'. These standard figures are as follows:

For sedentary individuals partaking in little exercise:
25-30 calories/kg/day (11.5-13.5 calories/lb)

For moderately active individuals partaking in light-moderate exercise:
30-35 calories/kg/day (13.5-16 calories/lb)

For highly active individuals partaking in vigorous exercise:
35-40 calories/kg/day (16-18 calories/lb)

There are also several more complex formulae, which calculate BMR based on variables including sex, height, weight, age, and lean mass. This BMR is then multiplied by an 'activity factor' to give TEE.

These formulae vary greatly in terms of accuracy, due to the circumstances in which they were tested. Here are two of the more accurate BMR calculations:

The Mifflin-St Jeor Formula

For Women: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

For Men: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5

This is a reasonable formula for the average individual, as it was devised in a way that makes it realistic in today’s environment. However, it does not factor in the difference in metabolic rate as a consequence of BF% levels. This means that it overestimates needs in highly obese individuals, and can underestimate requirements for very lean individuals. So be warned!

The Katch-McArdle Formula:

Note: LBM stands for ‘Lean Body Mass’ (i.e. everything in your body that isn’t fat- muscle, bone, water etc).

BMR = 370 + (21.6 x LBM)

Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

This is the most accurate formula for relatively lean individuals who have a good understanding of their bodyfat %.

Now, if you’ve used one of these two formulae, don’t forget that all you have at the moment is your BMR! It’s now necessary to multiply that number by an ‘activity factor’ to convert it to an estimation of your TEE.

The activity factors are as follows:

1.2 = Sedentary (little or no exercise and desk job)
1.3-1.4 = Lightly Active (light exercise or sports 1-3 days a week)
1.5-1.6 = Moderately Active (moderate exercise or sports 3-5 days a week)
1.7-1.8 = Very Active (hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (hard daily exercise or sports and physical job)

Note: These activity factors already include a TEF of around 15% (an average mixed diet).

CAUTION: DO NOT RELY ON THESE CALCULATIONS! They give a rough ball-park figure to use as a starting point, but they are rarely accurate. Most people overestimate their activity factor, and underestimate their bodyfat, which means that they OVERESTIMATE their calorie requirements. So start with these rough figures, and then monitor your body measurements for 3-4 weeks (it’s important you allow sufficient time to get an accurate idea of what’s going on). You can monitor your weight as well, but due the vast number of variables responsible for weight fluctuation, measurements are far more accurate gauge. If your measurements remain stable, then you have likely found your maintenance calorie requirements (your TEE). Otherwise, adjust your intake accordingly and repeat the process.

It can sometimes take a little while to discover the right maintenance intake, and bear in mind, TEE will vary as your body and activity levels change. However, it’s essential to take the time you need to find the right number for you, because it’s going to make setting up a diet for your ultimate body goal so much easier!

Once you’ve deduced your TEE, you will then need to increase or decrease intake, based on your goals of increasing lean mass or decreasing bodyfat. Base this calorie increase or reduction on a percentage of your TEE, rather than on a generic number (the suggestion of ‘+/- 500 calories’ gets thrown around a lot). There is no one-size-fits-all surplus or deficit, due to the huge variations in each individual’s calorie requirements.s

Some good, guideline percentages are as follows:

To gain weight: Add 10-20% calories to your maintenance requirements (TEE x 1.1-1.2)

To lose weight: Subtract 10-20% calories from your maintenance requirements (TEE x 0.8-0.9)

Then monitor your results and adjust as required.

For those looking to gain muscle, a 10-20% surplus will generally minimise fat gain, and for those looking to lose fat, a 10-20% deficit will generally minimise muscle loss and energy/performance issues. This, of course, needs to be in combination with a good macronutrient breakdown and an appropriate training programme.

Macronutrient Needs

Now we’ve got the calorie equations out of the way, it’s time to look at how we should be making up those calories, i.e. the minimum requirements for each macronutrient. This should be based on your bodyweight and lean mass, NOT on a percentage of your calorie intake. Despite what some may have you believe, there aren’t any one-size-fits all, magic ratios.

1. Protein

When I talk about minimum protein requirements, I’m referring to the minimum that is optimal for muscle gain, or muscle preservation. This applies to anyone with goals of improving body composition, who is training with that goal in mind. It is NOT the minimum in terms of essential requirements. But if you don’t want an average body, you don’t want an average diet.

I would recommend a minimum intake of 1-1.5g/lb lean mass. If you don’t know your lean mass, calculate a ballpark figure of 1-1.5g/lb total bodyweight. If you use the latter calculation, bear in mind that lean individuals need to aim closer to 1.5g/lb, whereas those with a higher bodyfat % needn’t be looking at more than 1g/lb.

2. Fat

When talking about fat intake, I am referring to total fat. This should include essential fats (from poly- and monounsaturated fat sources), but is not limited to them.

For optimal health, hormone function and overall results, those following a moderate diet should be consuming at least between 0.35-0.5g/lb lean mass. Again, if you’re unsure of your lean mass, use your total bodyweight, with lean individuals using the higher number, and those with a higher bodyfat % working with the lower number.

Generally, a higher fat intake is required by those on low-carb diets, with up to 1g/lb lean mass being common with ketogenic type diets.

3. Carbs

There are no specific requirements for carbs. If you’re highly active, involved in endurance sports, or trying to gain mass, then a higher carb intake will be optimal, to fuel your workouts and your body. If you’re activity level is lower, or if you’re dieting, carbs will be lower. At this point, it’s a case of finding the balance that works best for you, in terms of energy and satiety. Once you’ve met the protein and fat minimums, you can simply fill the remainder of your calories with carbs. Alternatively, you may want to try a combination of carbs + more of the other macronutrients (in this instance, protein would usually stay the same, and fat would be increased).

Protein and carbs both contain 4 kcal/g, and fat contains 9 kcal/g, so to work out how many grams of carbs you require, you’ll need to do the following equation:

Total calories = ([protein grams x 4] + [fat grams as x 9]) divided by 4

You will likely benefit from using a calorie tracking website, or calorie tracking software. This will save lots of time and confusion, especially in the initial stages of designing your diet. Some free tracking websites I would particularly recommend are NutritionData, Sparkpeople, DailyBurn and Nutridiary. Each provides a large database of both generic and brand name foods, with the additional option of creating your own custom foods and meals. Calorieking is another good site- it doesn’t provide a free tracking facility, but it offers an incredibly extensive nutrition database.

Don’t feel that you have to track every day- it simply needs to be often enough so as to have a good awareness of your dietary intake, and so as to familiarise yourself with nutritional content and serving sizes of various foods. Of course, you may prefer to track daily, and if that’s the case, by all means, go for it! Again, it’s all a case of tailoring everything to your own needs.

So there you have it- all the information you require to get crunching those numbers and applying them to your diet! Once you’ve established the basis of your requirements, it’s simply a case of tweaking the diet as necessary, to make it as effective for you as possible. Best of luck, and happy eating!

Friday, July 9, 2010

Thursday, July 8, 2010

Pro Female Bodybuilder Sheila Bleck Training Shoulders Video

IFBB Pro Sheila Bleck trains her shoulders in preparation for the 2010 Ms. Olympia! Click to view more videos of Sheila flexing and training her muscles on her YouTube channel!

Wednesday, July 7, 2010

Iron Sirens Female Muscle Comics

Female Bodybuilding

If your not only a female muscle fan, but you're also a comic book fan, you'll love this! is a comic book series created by J.M. Manion and written by Ian Ascher which stars well known IFBB competitors as it's main characters! It's a fun read with plenty of action from beginning to end. It's also nice to see a combination of two great things! Check out more !

Tuesday, July 6, 2010

MuscleTease June 2010 Preview Gallery

Female Muscle Fitness

MuscleTease has updated their preview gallery with awesome photos from their June 2010 photo shoot. Pictured above is the beautiful pro figure competitor showing off her fit, muscular physique. Click to check out the gallery on MuscleTease!

Monday, July 5, 2010

Hardfitness Online Magazine July 2010

Female Muscle Figure Fitness

This months Hardfitness Online Magazine cover has the beautiful figure competitor Sydney Moses showing off her great physique. Click to check out more at Hardfitness!

Sunday, July 4, 2010

Saturday, July 3, 2010

Friday, July 2, 2010

A Big Fat Lie: The Skinny On Fat By Charli

This article is written by:

Female Muscle Nutrition

The craze for low-fat diets has swept far and wide. This phenomenon has got to be right up there on the scoreboard for one of the worst fads out there.

Dietary fats supply some of the best, and most stable sources of energy. So if you want to keep that appetite at bay and those energy levels up, you need to make sure you are getting enough fat, and the enough of the healthiest types.

The body needs fat just to function properly, as minimum amounts of fat are required for proper hormone production. If hormone production is off, your ability to preserve muscle and Lose fat will be too. Hormones regulate many things in the body, including your ability to build and maintain muscle tissue, which impacts on the speed of your metabolism. Also, as we all know, hormones are responsible for our moods, and a low-fat Diet does a grumpy cow make…

Now we’ve established that you need fat in your diet, what types of fat are there, and how should you be incorporating them in your diet? The healthiest sources of fat are natural sources that comprise of mostly polyunsaturated and monounsaturated fats. These should make up the majority of your dietary fat intake. You may have heard them described as ‘good fats’ or ‘Healthy fats’. I abstain from categorising any food as ‘good’ or ‘bad’, because whilst some options are less nutritious than others, they’re not going to do you any harm, as part of an overall healthy diet.

Some common ‘healthy fat’ sources are: oily fish (salmon, herring, mackerel), flaxseed, avocado, whole eggs, nuts, natural nut butters (no additives), seeds, dark chocolate (over 70% cocoa content), olive oil and coconut oil.

Saturated fat has a particularly bad reputation within the diet industry, however, moderate amounts are actually required for optimal hormone function. That said, this type of fat (such as animal and dairy fat) should represent a smaller portion of your fat intake. Again, that’s not to say it’s ‘bad’, simply that it should be consumed in moderation. The official guidelines recommend that saturated fat should not comprise less than 10% of your total daily calorie intake, though this depends on the overall fat content of the diet that works best for you.

The only fats that are categorically unhealthy, and should be minimised in your diet, are hydrogenated and refined oils. Many processed and fast foods contain these, so always check the label. Watch out for the term ‘trans fats’ in the nutritional information, and also check the ingredients list for ‘hydrogenised’ or ‘partially hydrogenised’ oil. Again, small quantities as part of what’s largely a healthy diet aren’t going to do you any harm, but it is something to be aware of.

Now we’ve got the fat facts straight, I leave you with one final pointer: Whilst fat is an essential part of your diet, bear in mind that it is calorie dense, and should be consumed in a manner that allows you to remain within your calorie target. Eating your egg yolks is good. Downing a bottle of olive oil is excessive. It’s all a case of finding that balance. But once you’re au fait with how to include dietary fat, and embrace it’s delicious, goody goodness, you’ll look and feel a Hell of a lot better.

Read the original post at Charli's site!

Thursday, July 1, 2010

Figure Competitor Jen Ruoss Interview On RXMuscle

Female Muscle

RXMuscle has interviewed the beautiful figure competitor . Click to read the full article and view more pics of Jen's fit, muscular physique!

Female Bodybuilder Wallpaper Gallery

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