Many have asked the question, “is creatine for women?” The answer is an emphatical, YES! For years women have pushed it to the side and considered it only being for men. Yet, creatine for women can be notably beneficial. Follow along with this IIFYM insider scoop to find out why you should add it to your supplement regimen. (Although supplementation is beneficial, your diet needs to first be geared towards sustainability. The IIFYM macro calculator is a great starting point!) *please note that IIFYM and the author do not recommend taking any supplements without first consulting with your doctor to ensure there are no interactions with any health conditions you may have or with any medications that you may be taking* What Is It?Creatine is an amino acid that is produced mainly by the liver. While it only produces 1-2 grams per day, the body has the ability to store more but more times than not if you exercise, it’s utilizing the creatine stored and needs to be replenished daily. Creatine is stored in our skeletal muscles and helps enhance our performance. What You’re MissingThere are many products on the market these days that are complete junk. That being said, creatine is one of the most studied supplements available today. You can call it the holy grail of supplements. What’s the good news about creatine for women? IT WORKS! Creatine for women is incredibly beneficial in helping them reach their health and fitness goals. But you don’t have to take IIFYM word for it—try it for yourself! While creatine can be found in some products we eat (such as fish and meat), in order to get a proper dosage, you would end up needing to eat a large amount of fish or meat and quite frankly, most people wouldn’t be able to complete such a task. Creatine for women will allow you to do more work in the gym.
It should be noted, that in some cases, creatine can make you retain a little bit of water, but in all honesty that’s nothing to worry about—in fact it can enhance the look of your muscles artificially. Many think, “creatine for women? I thought that was only for guys.” Nope. In fact, supplementing with creatine for women can have major benefits. IIFYM doesn’t push supplements in their programs, but it’s hard to not want to supplement with a product that has so much research and benefits behind it. Regardless, if you wanted to use one of the IIFYM programs found on the IIFYM website, you could always add creatine into the mix. The Benefits Of Creatine For WomenIt’s important to note that despite what you hear, supplementing with creatine for women will not make a female look like a man. Women simply do not have enough natural testosterone in their body and for that reason, you have no cause to worry. Reduce muscle soreness – no one enjoys the next 1-2 days after a grueling workout. Because creatine for women is used in the body the same way as in men, the ladies will enjoy the benefits of reduced muscle soreness as well. Improve recovery – when supplementing with creatine, the amino acid replenishes what is lost in the skeletal muscle and is then stored for your next bout of intense exercise (whether cardio or weight training). Having an improvement in recovery means you can train more often and complete more reps/sets during your workout. More energy during workouts – this is one of the most amazing benefits of creatine for women. Many women enjoy HIIT style workouts (as do we at IIFYM) to keep the heart rate elevated to burn more calories per workout. By throwing in creatine for women, they reap the benefits of producing more energy and having a reduction in fatigue during each workout which will keep you lasting longer than if you weren’t supplementing with creatine at all. And The Ultimate BenefitImprove athletic performance – another benefit of creatine for women would be an improvement in their athletic performance. This can be extremely beneficial for athletes (we will touch on this more towards the end of this article). While IIFYM does not recommend supplements for those under the age of 18, IIFYM does work with athletes who have added creatine to their regimen with great results. Something noteworthy I want to add is that due to creatine giving you the ability to push harder in the gym, lift more weight, and have more energy during your workout allowing you to train longer, you may put on more lean muscle mass than without the use of creatine. Oh no! But, IIFYM, I don’t want to get bulky! You won’t. Stop worrying. The advantage of having more lean muscle mass is that you will naturally burn more calories at rest which could equate to you staying leaner without truly having to put in more work to keep the pounds off. The more muscle you have, the more calories you’ll burn! See, it’s all good What Is The Best Creatine for women?I will probably get some haters for my answer but it’s simple—creatine monohydrate. This is a great form of creatine for women. It’s inexpensive, it’s the most researched, and if you purchase an unflavored version you can add it to just about anything. Most people will use this form simply based on the price, but in the long run, they are still probably better off using monohydrate when compared to other varieties.
Some individuals have found that creatine monohydrate doesn’t agree with their stomach. If you find that to be the case, there are several other options available such as creatine citrate, creatine pyruvate, creatine HCl, and creatine ethyl ester (CEE) that might work better if you’re having gastrointestinal issues. Other individuals are unfortunately non-responders—meaning creatine monohydrate does nothing for them. If that’s the case, I would recommend trying one of the other forms mentioned and seeing if you get better results. But IIFYM is sticking to our guns that the best type of creatine for women is good old, tried and true, extremely beneficial, creatine monohydrate. How Much Should You Take?When figuring out what the best dosage of creatine for women is, try not to overcomplicate things. 5 grams of creatine per day is the sweet spot. Some women have gotten away with dropping that down to 3 grams per day and still seeing good results from the supplement. If you want, start with 3 grams and see if you get anything from it. Worst case scenario you end up needing to bump it up to 5 grams. Find out the best dieting approach while using creatine, have one of our coaches build your Macro Blueprint. It should be noted that the myth that you need to cycle and/or load creatine has been debunked if you read that years ago. It’s a personal preference if you choose to do one, both, or none. You will see faster results, however, if you do a loading phase initially to saturate your muscles. In order to do a loading phase of creatine for women, take a dose of 20 grams per day (you can split it up into 4 doses if you wish) for one week. After a week of loading, you can drop the dose down to the maintenance of 5 grams per day. If you decide not to do the loading phase it will take around one month until your muscles are fully saturated. When Should You Take It?There are so many different articles out there saying when the optimal time to take creatine is, but to be honest, here at IIFYM we agree that it can be taken anytime.
Some people put it in their pre-workout and drink it 30-minutes before a workout. Some individuals will mix it with their flavored BCAAs and sip it throughout their workout. While others will add it to their post-workout protein shake. Some even do a combination of all of the above. What Collegiate Athletes Need To KnowSomething that athletes who compete in the college ranks need to know is that creatine is considered an impermissible product under the NCAA regulations. What this means is that the school cannot purchase or provide creatine to you. However, this does not mean you can’t go purchase creatine on your own. Using creatine will not make you test positive on drug tests so there is no need to worry if you are asked to give a random test. Creatine for women in athletics can be highly beneficial to your overall performance, while still following the rules and regulations set by NCAA officials. To optimize your performance while doing a body recomposition, have one of our coaches build your Macro Blueprint Hopefully, this article shed some light on exactly how creatine for women is beneficial. At IIFYM, we strive to bring you the highest quality content available. If you live the IIFYM lifestyle or are just getting started with your own IIFYM program, feel free to use our website to aid in helping you reach your goals.
Originally posted 2019-01-28 23:06:47. via Blogger Creatine for Women: What’s The Most Effective Type?
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Many have asked the question, “is creatine for women?” The answer is an emphatical, YES! For years women have pushed it to the side and considered it only being for men. Yet, creatine for women can be notably beneficial. Follow along with this IIFYM insider scoop to find out why you should add it to your supplement regimen. (Although supplementation is beneficial, your diet needs to first be geared towards sustainability. The IIFYM macro calculator is a great starting point!) *please note that IIFYM and the author do not recommend taking any supplements without first consulting with your doctor to ensure there are no interactions with any health conditions you may have or with any medications that you may be taking* What Is It?Creatine is an amino acid that is produced mainly by the liver. While it only produces 1-2 grams per day, the body has the ability to store more but more times than not if you exercise, it’s utilizing the creatine stored and needs to be replenished daily. Creatine is stored in our skeletal muscles and helps enhance our performance. What You’re MissingThere are many products on the market these days that are complete junk. That being said, creatine is one of the most studied supplements available today. You can call it the holy grail of supplements. What’s the good news about creatine for women? IT WORKS! Creatine for women is incredibly beneficial in helping them reach their health and fitness goals. But you don’t have to take IIFYM word for it—try it for yourself! While creatine can be found in some products we eat (such as fish and meat), in order to get a proper dosage, you would end up needing to eat a large amount of fish or meat and quite frankly, most people wouldn’t be able to complete such a task. Creatine for women will allow you to do more work in the gym.
It should be noted, that in some cases, creatine can make you retain a little bit of water, but in all honesty that’s nothing to worry about—in fact it can enhance the look of your muscles artificially. Many think, “creatine for women? I thought that was only for guys.” Nope. In fact, supplementing with creatine for women can have major benefits. IIFYM doesn’t push supplements in their programs, but it’s hard to not want to supplement with a product that has so much research and benefits behind it. Regardless, if you wanted to use one of the IIFYM programs found on the IIFYM website, you could always add creatine into the mix. The Benefits Of Creatine For WomenIt’s important to note that despite what you hear, supplementing with creatine for women will not make a female look like a man. Women simply do not have enough natural testosterone in their body and for that reason, you have no cause to worry. Reduce muscle soreness – no one enjoys the next 1-2 days after a grueling workout. Because creatine for women is used in the body the same way as in men, the ladies will enjoy the benefits of reduced muscle soreness as well. Improve recovery – when supplementing with creatine, the amino acid replenishes what is lost in the skeletal muscle and is then stored for your next bout of intense exercise (whether cardio or weight training). Having an improvement in recovery means you can train more often and complete more reps/sets during your workout. More energy during workouts – this is one of the most amazing benefits of creatine for women. Many women enjoy HIIT style workouts (as do we at IIFYM) to keep the heart rate elevated to burn more calories per workout. By throwing in creatine for women, they reap the benefits of producing more energy and having a reduction in fatigue during each workout which will keep you lasting longer than if you weren’t supplementing with creatine at all. And The Ultimate BenefitImprove athletic performance – another benefit of creatine for women would be an improvement in their athletic performance. This can be extremely beneficial for athletes (we will touch on this more towards the end of this article). While IIFYM does not recommend supplements for those under the age of 18, IIFYM does work with athletes who have added creatine to their regimen with great results. Something noteworthy I want to add is that due to creatine giving you the ability to push harder in the gym, lift more weight, and have more energy during your workout allowing you to train longer, you may put on more lean muscle mass than without the use of creatine. Oh no! But, IIFYM, I don’t want to get bulky! You won’t. Stop worrying. The advantage of having more lean muscle mass is that you will naturally burn more calories at rest which could equate to you staying leaner without truly having to put in more work to keep the pounds off. The more muscle you have, the more calories you’ll burn! See, it’s all good What Is The Best Creatine for women?I will probably get some haters for my answer but it’s simple—creatine monohydrate. This is a great form of creatine for women. It’s inexpensive, it’s the most researched, and if you purchase an unflavored version you can add it to just about anything. Most people will use this form simply based on the price, but in the long run, they are still probably better off using monohydrate when compared to other varieties.
Some individuals have found that creatine monohydrate doesn’t agree with their stomach. If you find that to be the case, there are several other options available such as creatine citrate, creatine pyruvate, creatine HCl, and creatine ethyl ester (CEE) that might work better if you’re having gastrointestinal issues. Other individuals are unfortunately non-responders—meaning creatine monohydrate does nothing for them. If that’s the case, I would recommend trying one of the other forms mentioned and seeing if you get better results. But IIFYM is sticking to our guns that the best type of creatine for women is good old, tried and true, extremely beneficial, creatine monohydrate. How Much Should You Take?When figuring out what the best dosage of creatine for women is, try not to overcomplicate things. 5 grams of creatine per day is the sweet spot. Some women have gotten away with dropping that down to 3 grams per day and still seeing good results from the supplement. If you want, start with 3 grams and see if you get anything from it. Worst case scenario you end up needing to bump it up to 5 grams. Find out the best dieting approach while using creatine, have one of our coaches build your Macro Blueprint. It should be noted that the myth that you need to cycle and/or load creatine has been debunked if you read that years ago. It’s a personal preference if you choose to do one, both, or none. You will see faster results, however, if you do a loading phase initially to saturate your muscles. In order to do a loading phase of creatine for women, take a dose of 20 grams per day (you can split it up into 4 doses if you wish) for one week. After a week of loading, you can drop the dose down to the maintenance of 5 grams per day. If you decide not to do the loading phase it will take around one month until your muscles are fully saturated. When Should You Take It?There are so many different articles out there saying when the optimal time to take creatine is, but to be honest, here at IIFYM we agree that it can be taken anytime.
Some people put it in their pre-workout and drink it 30-minutes before a workout. Some individuals will mix it with their flavored BCAAs and sip it throughout their workout. While others will add it to their post-workout protein shake. Some even do a combination of all of the above. What Collegiate Athletes Need To KnowSomething that athletes who compete in the college ranks need to know is that creatine is considered an impermissible product under the NCAA regulations. What this means is that the school cannot purchase or provide creatine to you. However, this does not mean you can’t go purchase creatine on your own. Using creatine will not make you test positive on drug tests so there is no need to worry if you are asked to give a random test. Creatine for women in athletics can be highly beneficial to your overall performance, while still following the rules and regulations set by NCAA officials. To optimize your performance while doing a body recomposition, have one of our coaches build your Macro Blueprint Hopefully, this article shed some light on exactly how creatine for women is beneficial. At IIFYM, we strive to bring you the highest quality content available. If you live the IIFYM lifestyle or are just getting started with your own IIFYM program, feel free to use our website to aid in helping you reach your goals. Originally posted 2019-01-28 23:06:47. via Tumblr Creatine for Women: What’s The Most Effective Type? Time To Put On Your Grown Up PantsPlease tell me you’ve heard this saying before. If not, let me try another one such as “quit complaining and just make a decision already?” If you haven’t heard this then you’ve been living under a rock. All kidding aside, this whole debate about which is healthier for you organic or conventional (regular) foods, has gotten out of hand. So that’s why I’m saying put on your grown up pants, quit complaining and just make a decision as to which one you prefer, because realistically, we all have our own opinions. In this article I’ll discuss some hot new research that regarding organic foods, USDA legal standards on organic foods, why organic isn’t that sexy, some potential sexiness to organic foods and my thoughts on all of this. If you’ve read some of my articles, you know I’m very straightforward so time to put on our grown up pants, make a decision and move forward in your health and fitness lifestyle. 1. Hot and Sexy New ResearchOrganic vs. conventional foods has been a hot topic of discussion lately in the health realm, almost as hot as Keeping up with the Kardashians. New research by Stanford University scientists have weighed in on the maybe not so sexy side of the debate after an extensive examination of four decades of research comparing organic and conventional foods. They concluded that fruits and vegetables labeled organic were, on average, no more nutritious than their conventional counterparts, which tend to be a lot less expensive. Nor were they any less likely to be contaminated by dangerous bacteria. The researchers also found no obvious health advantages to organic meats. Uh oh! Looks like organic fruits, veggies, and meats aren’t going to get the bros extra muscle mass or any leaner. The researchers found that conventional fruits and vegetables have more pesticide residue, but the levels were almost always under the allowed safety limits. The Environmental Protection Agency sets the limits at levels that it says do not harm humans. In the study, researchers combined data from 237 studies, examining a wide variety of fruits, vegetables and meats. For four years, they performed statistical analyses looking for signs of health benefits from adding organic foods to the diet. 2. USDA Legal Standards for Organic FoodsLet’s start off with the USDA Legal Standard for Organic Certification. The Requirements generally involve a set of production standards for growing, storage, processing, packaging and shipping that include: – No human sewage sludge fertilizer used in cultivation of plants or feed of animals Now let’s look at the USDA legal standard for Organic Food. The following are the requirements: – Organic foods are foods that are produced using methods that don’t involve modern synthetic inputs such as pesticides and chemical fertilizers. Organic foods also don’t contain genetically modified organisms, and aren’t processed using irradiation, industrial solvents, or chemical food additives. Now after looking at the USDA legal standards for organic foods, I’m not going to get into detail about all this, instead I’m going to ask you to put on your grown up pants, take whatever you want from these requirements, interpret it the way you want, make a decision, and apply it to your decision after you read the entire article. 3. Why organic isn’t that sexyBasically the biggest argument about organic vs. conventional food has been that organic is healthier, more nutrient dense, and therefore can do wonders for your health and possibly grow bigger muscles. But, there has always been skepticism because there has never really been any data proving this information and organic is more expensive. Who knows what’s true without data to back up the claims. This could easily be a marketing gimmick so people can just spend more money. But to be 100% clear, there’s no data on the influence of organic foods on exercise performance, no data on the influence of organic foods on inducing muscle mass, nor is there any data on the influence of organic foods on the health status of athletes. A 2009 study by Dangour et al. showed there’s no evidence of a difference in nutrient quality between organically and conventionally grown food products. The small differences in nutrient content detected are biologically plausible and most relate to differences in production methods.
In 2005, Deakin University, Australia, mailed a random questionnaire to 500 adults (58% responded). The majority of the participants believed that organic was healthier, tastier, and better for the environment than conventional food. So it seems that with this lack of data, consumers still believe that organic is better. What it really comes down to is their personal values. 4. Some potential sexiness to organic foodsOkay, time to back off the organic bashing and focus on some interesting points when it comes to the benefits of buying organic. The Stanford University researchers noted a couple of studies that showed that children who ate organic produce had fewer pesticide traces in their urine. They also found that organic meat contained considerably lower levels of antibiotic-resistant bacteria than conventionally raised animals did, but bacteria, antibiotic-resistant or otherwise, would be killed during cooking. There are some other findings that are showing that consumers buy organic because of the motivation to reduce exposure to pesticides, especially for pregnant women and their young children. Three studies published last year, by scientists at Columbia University, the University of California, Berkeley, and Mount Sinai Hospital in Manhattan identified pregnant women exposed to higher amounts of pesticides known as organophosphates. The researches followed these women’s children for years. In elementary school, those children had, on average, I.Q.’s several points lower than those of their peers. To add to this research by Crinnion Wj showed that organic foods have lower levels of insecticides and there’s clear evidence that indicates reduced pesticide exposure levels in consumers of organic foods. 5. Wrapping this upNot everyone can access or afford buying organic or from local farmers, so be realistic and eat what you can afford and have access to. The bottom line to this organic vs. conventional foods drama is pretty ridiculous in my view. There’s no data on the influence of organic foods on exercise performance, no data on the influence of organic foods on inducing muscle mass, nor is there any data on the influence of organic foods on the health status of athletes, so I’m not spending my money on organic. Maybe some of the bro’s will because they think it will get them more shredded or gain more muscle mass because of all the marketing claims. And as far as the pesticides, it’s really not that big of a deal in my opinion because the data isn’t strong, but it’s your decision. What all of this really boils down to is everyone’s personal values and opinions. Make the decision that’s right for you. Chris Martinez is a training and nutrition consultant. He owns Dynamic Duo Training, with his twin brother Eric. He’s also a fitness and nutrition writer, fitness model, and a coach that loves helping people reach their goals. Visit Dynamic Duo Training 6. References:Dangour et al. Nutritional Quality of Organic Foods: A Systematic Review. AJCN 2009. via Blogger Hot & Sexy Organic or Conventional Food for Macros Time To Put On Your Grown Up PantsPlease tell me you’ve heard this saying before. If not, let me try another one such as “quit complaining and just make a decision already?” If you haven’t heard this then you’ve been living under a rock. All kidding aside, this whole debate about which is healthier for you organic or conventional (regular) foods, has gotten out of hand. So that’s why I’m saying put on your grown up pants, quit complaining and just make a decision as to which one you prefer, because realistically, we all have our own opinions. In this article I’ll discuss some hot new research that regarding organic foods, USDA legal standards on organic foods, why organic isn’t that sexy, some potential sexiness to organic foods and my thoughts on all of this. If you’ve read some of my articles, you know I’m very straightforward so time to put on our grown up pants, make a decision and move forward in your health and fitness lifestyle. 1. Hot and Sexy New ResearchOrganic vs. conventional foods has been a hot topic of discussion lately in the health realm, almost as hot as Keeping up with the Kardashians. New research by Stanford University scientists have weighed in on the maybe not so sexy side of the debate after an extensive examination of four decades of research comparing organic and conventional foods. They concluded that fruits and vegetables labeled organic were, on average, no more nutritious than their conventional counterparts, which tend to be a lot less expensive. Nor were they any less likely to be contaminated by dangerous bacteria. The researchers also found no obvious health advantages to organic meats. Uh oh! Looks like organic fruits, veggies, and meats aren’t going to get the bros extra muscle mass or any leaner. The researchers found that conventional fruits and vegetables have more pesticide residue, but the levels were almost always under the allowed safety limits. The Environmental Protection Agency sets the limits at levels that it says do not harm humans. In the study, researchers combined data from 237 studies, examining a wide variety of fruits, vegetables and meats. For four years, they performed statistical analyses looking for signs of health benefits from adding organic foods to the diet. 2. USDA Legal Standards for Organic FoodsLet’s start off with the USDA Legal Standard for Organic Certification. The Requirements generally involve a set of production standards for growing, storage, processing, packaging and shipping that include: – No human sewage sludge fertilizer used in cultivation of plants or feed of animals Now let’s look at the USDA legal standard for Organic Food. The following are the requirements: – Organic foods are foods that are produced using methods that don’t involve modern synthetic inputs such as pesticides and chemical fertilizers. Organic foods also don’t contain genetically modified organisms, and aren’t processed using irradiation, industrial solvents, or chemical food additives. Now after looking at the USDA legal standards for organic foods, I’m not going to get into detail about all this, instead I’m going to ask you to put on your grown up pants, take whatever you want from these requirements, interpret it the way you want, make a decision, and apply it to your decision after you read the entire article. 3. Why organic isn’t that sexyBasically the biggest argument about organic vs. conventional food has been that organic is healthier, more nutrient dense, and therefore can do wonders for your health and possibly grow bigger muscles. But, there has always been skepticism because there has never really been any data proving this information and organic is more expensive. Who knows what’s true without data to back up the claims. This could easily be a marketing gimmick so people can just spend more money. But to be 100% clear, there’s no data on the influence of organic foods on exercise performance, no data on the influence of organic foods on inducing muscle mass, nor is there any data on the influence of organic foods on the health status of athletes. A 2009 study by Dangour et al. showed there’s no evidence of a difference in nutrient quality between organically and conventionally grown food products. The small differences in nutrient content detected are biologically plausible and most relate to differences in production methods.
In 2005, Deakin University, Australia, mailed a random questionnaire to 500 adults (58% responded). The majority of the participants believed that organic was healthier, tastier, and better for the environment than conventional food. So it seems that with this lack of data, consumers still believe that organic is better. What it really comes down to is their personal values. 4. Some potential sexiness to organic foodsOkay, time to back off the organic bashing and focus on some interesting points when it comes to the benefits of buying organic. The Stanford University researchers noted a couple of studies that showed that children who ate organic produce had fewer pesticide traces in their urine. They also found that organic meat contained considerably lower levels of antibiotic-resistant bacteria than conventionally raised animals did, but bacteria, antibiotic-resistant or otherwise, would be killed during cooking. There are some other findings that are showing that consumers buy organic because of the motivation to reduce exposure to pesticides, especially for pregnant women and their young children. Three studies published last year, by scientists at Columbia University, the University of California, Berkeley, and Mount Sinai Hospital in Manhattan identified pregnant women exposed to higher amounts of pesticides known as organophosphates. The researches followed these women’s children for years. In elementary school, those children had, on average, I.Q.’s several points lower than those of their peers. To add to this research by Crinnion Wj showed that organic foods have lower levels of insecticides and there’s clear evidence that indicates reduced pesticide exposure levels in consumers of organic foods. 5. Wrapping this upNot everyone can access or afford buying organic or from local farmers, so be realistic and eat what you can afford and have access to. The bottom line to this organic vs. conventional foods drama is pretty ridiculous in my view. There’s no data on the influence of organic foods on exercise performance, no data on the influence of organic foods on inducing muscle mass, nor is there any data on the influence of organic foods on the health status of athletes, so I’m not spending my money on organic. Maybe some of the bro’s will because they think it will get them more shredded or gain more muscle mass because of all the marketing claims. And as far as the pesticides, it’s really not that big of a deal in my opinion because the data isn’t strong, but it’s your decision. What all of this really boils down to is everyone’s personal values and opinions. Make the decision that’s right for you. Chris Martinez is a training and nutrition consultant. He owns Dynamic Duo Training, with his twin brother Eric. He’s also a fitness and nutrition writer, fitness model, and a coach that loves helping people reach their goals. Visit Dynamic Duo Training 6. References:Dangour et al. Nutritional Quality of Organic Foods: A Systematic Review. AJCN 2009. via Tumblr Hot & Sexy Organic or Conventional Food for Macros 1. Cellucor PB Marshmallow Oatmeal Raisin MuffinsIngredients 2. DirectionsSimply Crack your Egg Whites and add into a magic bullet, toss in your yogurts, and then add in your dry and let it rip for about 2-3 minutes until you get a smooth consistency in your blender/magic bullet Pre-heat Oven to 350 degrees and spray a muffin sheet/pan with cooking spray so they do not stick for your final outcome. Slowly pour the mixture about half way up the muffin pan to allow to rise and cook. Cook for 16-20 minutes until a toothpick will come out clean, and these are done. Transfer to a cooling rack and allow to sit for 10 minutes until cool and then eat or store in the fridge (if cooked in bulk) and you can take them as a portable snack) Macros For Entire Batch: Originally posted 2019-01-24 15:50:27. via Blogger IIFYM Protein Muffins – Peanut Butter Oatmeal 1. Cellucor PB Marshmallow Oatmeal Raisin MuffinsIngredients 2. DirectionsSimply Crack your Egg Whites and add into a magic bullet, toss in your yogurts, and then add in your dry and let it rip for about 2-3 minutes until you get a smooth consistency in your blender/magic bullet Pre-heat Oven to 350 degrees and spray a muffin sheet/pan with cooking spray so they do not stick for your final outcome. Slowly pour the mixture about half way up the muffin pan to allow to rise and cook. Cook for 16-20 minutes until a toothpick will come out clean, and these are done. Transfer to a cooling rack and allow to sit for 10 minutes until cool and then eat or store in the fridge (if cooked in bulk) and you can take them as a portable snack) Macros For Entire Batch: Originally posted 2019-01-24 15:50:27. via Tumblr IIFYM Protein Muffins – Peanut Butter Oatmeal BMIs and CelebritiesWith plenty of cash to hire personal trainers and private chefs, Hollywood celebs can easily achieve health and wellness. But if you judge celebrities’ fitness only by BMI, or body mass index, the numbers can be a bit confusing. BMI is basically a screening tool that indicates whether a person is underweight or overweight or if they have a healthy weight, excess weight, or obesity. If a person’s BMI is outside of the healthy range, their health risks may increase significantly. This is our favorite calculator to measure your body fat percentage. BMI is a measurement of height to weight ratio which measures a person’s body fat. The BMI is arranged into in four broad categories: underweight (18.5 or lower), healthy weight (18.5 to 24.9), overweight (25 to 29.9), and obese (30 and above). Some life insurance companies look at BMI measurements to consider the cost of coverage. This may be because medical professional look at BMI to determine a person’s risk for contracting certain lifestyle diseases like heart disease, stroke etc. However, BMI isn’t an accurate account of all body types. Does It All Come Down To Body Mass IndexFor athletes who carry a lot of lean muscle mass, BMI measurements can be misleading because the scale doesn’t differentiate between muscle and fat. That means that the world’s top sports stars are often classified as overweight according to their BMI scores. But even the trimmest actors—particularly the shorter ones—aren’t immune to confusing BMI classifications. Not an accurate measurement for someLet’s talk a look at some Hollywood stars and celebrated athletes to see how their BMI numbers stack up. Arnold Schwarzenegger Estimated BMI: 30.8 At 71 years of age, this former bodybuilder and Terminator star is still the poster child for physical fitness. Incredibly, he’s “obese”—at least according to his BMI score. Schwarzenegger is a tall 6 foot 2 inches and probably weighs in at about 240 lbs., which would give him an uber-high BMI of 30.8. Beyoncé Estimated BMI: 21 Tabloids call her curvy, but by BMI standards, Beyoncé is perfectly proportioned. If we consider that this Superstar probably only weighs 130 pounds, at her height of 5 feet six inches, that gives her an estimated BMI of 21—well within the “healthy weight” range. So if Beyoncé’s BMI is right on target, what about all the super-skinny celebs that make her seem shapely? Angelina Jolie Estimated BMI: 17.9 Speaking of waif-thin A-listers, Jolie must stay lean between action films by chasing after her six children. Does she ever get to sit? At 5’8″, Jolie likely weighs about 118 pounds. Jolie’s BMI of 17.9 puts her squarely in the underweight category. Tom Cruise Estimated BMI: 26 Taking a look at the “Mission Impossible” man we don’t see anything wrong with Cruise’s current physique— far from it. But is there something amiss? The 5’7″ star weighs in at an estimated 166 lbs. With a corresponding BMI of 26, he’s considered overweight. Are you kidding? Tony Romo Estimated BMI: 28.8 Tony Romo may be sitting behind the announcer’s booth these days instead of tearing it up out on the field. Is this the reason for his “significantly overweight” BMI? The former Dallas Cowboys quarterback is still in great shape. At six foot 2 and 224 lbs., his BMI score of 28.8 is very misleading. Once again, muscle mass is to blame. A better measurement of an athlete’s body composition would include a comparison of lean body mass to body fat. Serena Williams Estimated BMI: 22.1 Relatively new mom and super-fit tennis sensation, Williams has an estimated BMI of 22.1, which is well within the healthy range. At 5’9″, her competition weight has recently been only 150 lbs., meaning she packs on a whole lot of muscle and carries practically zero fat. We think her daughter’s lucky to inherit those genes. BMI trends for adults in the United StatesSo, you can see how lean muscle mass skews the BMI index for athletes and those in excellent physical shape. But what are the trends for the rest of us? The prevalence of adult BMIs greater than or equal to 30, or the obese range, has greatly increased since the 1970s. This trend has recently leveled off, except for older women. Obesity has continued to increase in adult women who are age 60 years and older. Wouldn’t it be great to get them some strength training? What are other ways to assess excess body fat percentage?BMI is such an outdated mode of measurement. It was actually developed in the 1800s! You’d think modern science would have given us a better way to measure body fat percentage since then. While there are alternatives to BMI, there’s still no easy way to get a true measurement. Other methods include skin fold thickness measurements (with calipers), underwater weighing, bio-electrical impedance, dual-energy x-ray absorptiometry (DXA), and isotope dilution. The disadvantage here is that these methods may not always be readily available, and, in many cases, they’re either expensive or need to be conducted by highly trained personnel. Furthermore, many of these methods can be difficult to standardize across observers or machines, making comparisons complicated across studies and time periods. So,knowing that BMI is more important than weight alone, you can understand that BMI provides an accurate measure of total body fat rather than relying on weight alone. And, since BMI is an objective indicator of whether a person is overweight, underweight, or at a healthy weight. it can help determine your overall health risk and is also used to determine weight loss strategies. The bottom line here is that everyone – stars and ordinary people alike – all need a better way to measure our body fat percentage.
via Blogger What Is Body Mass Index and Why Is it Important? BMIs and CelebritiesWith plenty of cash to hire personal trainers and private chefs, Hollywood celebs can easily achieve health and wellness. But if you judge celebrities’ fitness only by BMI, or body mass index, the numbers can be a bit confusing. BMI is basically a screening tool that indicates whether a person is underweight or overweight or if they have a healthy weight, excess weight, or obesity. If a person’s BMI is outside of the healthy range, their health risks may increase significantly. This is our favorite calculator to measure your body fat percentage. BMI is a measurement of height to weight ratio which measures a person’s body fat. The BMI is arranged into in four broad categories: underweight (18.5 or lower), healthy weight (18.5 to 24.9), overweight (25 to 29.9), and obese (30 and above). Some life insurance companies look at BMI measurements to consider the cost of coverage. This may be because medical professional look at BMI to determine a person’s risk for contracting certain lifestyle diseases like heart disease, stroke etc. However, BMI isn’t an accurate account of all body types. Does It All Come Down To Body Mass IndexFor athletes who carry a lot of lean muscle mass, BMI measurements can be misleading because the scale doesn’t differentiate between muscle and fat. That means that the world’s top sports stars are often classified as overweight according to their BMI scores. But even the trimmest actors—particularly the shorter ones—aren’t immune to confusing BMI classifications. Not an accurate measurement for someLet’s talk a look at some Hollywood stars and celebrated athletes to see how their BMI numbers stack up. Arnold Schwarzenegger Estimated BMI: 30.8 At 71 years of age, this former bodybuilder and Terminator star is still the poster child for physical fitness. Incredibly, he’s “obese”—at least according to his BMI score. Schwarzenegger is a tall 6 foot 2 inches and probably weighs in at about 240 lbs., which would give him an uber-high BMI of 30.8. Beyoncé Estimated BMI: 21 Tabloids call her curvy, but by BMI standards, Beyoncé is perfectly proportioned. If we consider that this Superstar probably only weighs 130 pounds, at her height of 5 feet six inches, that gives her an estimated BMI of 21—well within the “healthy weight” range. So if Beyoncé’s BMI is right on target, what about all the super-skinny celebs that make her seem shapely? Angelina Jolie Estimated BMI: 17.9 Speaking of waif-thin A-listers, Jolie must stay lean between action films by chasing after her six children. Does she ever get to sit? At 5’8″, Jolie likely weighs about 118 pounds. Jolie’s BMI of 17.9 puts her squarely in the underweight category. Tom Cruise Estimated BMI: 26 Taking a look at the “Mission Impossible” man we don’t see anything wrong with Cruise’s current physique— far from it. But is there something amiss? The 5’7″ star weighs in at an estimated 166 lbs. With a corresponding BMI of 26, he’s considered overweight. Are you kidding? Tony Romo Estimated BMI: 28.8 Tony Romo may be sitting behind the announcer’s booth these days instead of tearing it up out on the field. Is this the reason for his “significantly overweight” BMI? The former Dallas Cowboys quarterback is still in great shape. At six foot 2 and 224 lbs., his BMI score of 28.8 is very misleading. Once again, muscle mass is to blame. A better measurement of an athlete’s body composition would include a comparison of lean body mass to body fat. Serena Williams Estimated BMI: 22.1 Relatively new mom and super-fit tennis sensation, Williams has an estimated BMI of 22.1, which is well within the healthy range. At 5’9″, her competition weight has recently been only 150 lbs., meaning she packs on a whole lot of muscle and carries practically zero fat. We think her daughter’s lucky to inherit those genes. BMI trends for adults in the United StatesSo, you can see how lean muscle mass skews the BMI index for athletes and those in excellent physical shape. But what are the trends for the rest of us? The prevalence of adult BMIs greater than or equal to 30, or the obese range, has greatly increased since the 1970s. This trend has recently leveled off, except for older women. Obesity has continued to increase in adult women who are age 60 years and older. Wouldn’t it be great to get them some strength training? What are other ways to assess excess body fat percentage?BMI is such an outdated mode of measurement. It was actually developed in the 1800s! You’d think modern science would have given us a better way to measure body fat percentage since then. While there are alternatives to BMI, there’s still no easy way to get a true measurement. Other methods include skin fold thickness measurements (with calipers), underwater weighing, bio-electrical impedance, dual-energy x-ray absorptiometry (DXA), and isotope dilution. The disadvantage here is that these methods may not always be readily available, and, in many cases, they’re either expensive or need to be conducted by highly trained personnel. Furthermore, many of these methods can be difficult to standardize across observers or machines, making comparisons complicated across studies and time periods. So,knowing that BMI is more important than weight alone, you can understand that BMI provides an accurate measure of total body fat rather than relying on weight alone. And, since BMI is an objective indicator of whether a person is overweight, underweight, or at a healthy weight. it can help determine your overall health risk and is also used to determine weight loss strategies. The bottom line here is that everyone – stars and ordinary people alike – all need a better way to measure our body fat percentage. via Tumblr What Is Body Mass Index and Why Is it Important? What is Your BMR?Simple definitions would be that BMR is Basal Metabolic Rate.The number of calories you need just for your body to function “your basal metabolic rate”, Bottom of Form. Not to be confused with BMI, which is another common term for discussion when it comes to weight management. Find out more about BMI which stands for Body Mass Index here. You burn most of your daily calories with little to no conscious effort. Whether you’re talking on the phone, working at a keyboard, or just watching television, your body is burning calories to keep your heart pumping, your lungs breathing, and your organs functioning. The calories used to maintain these basic bodily functions add up to your basal metabolic rate (BMR). Basal essentially means basic — think of it as the number of calories that’s just enough to cover all your body’s basic needs. If you were to do nothing but lay in bed or binge-watch your favorite show, these would be the calories you’d burn – just enough to keep you alive. Your BMR accounts for approximately 60 percent to 75 percent of the total calories you use daily. And again, there’s no physical activity required for this burn rate. It’s the calories you burn, the energy you expend without lifting a finger. Knowing your BMR helps us here at IIFYM create an extremely effective strategy for fat loss, allowing you to better keep your macros on track and better understand the effect exercise has on your rapidly changing body. Calculating Your BMRThe easiest way to measure your BMR is to use the BMR calculator by IIFYM. It only takes about 30 seconds to do. Our calculator factors in your height, weight, gender, and age, then we can plug this into our formula to create your macro blueprint. Your Daily CaloriesOkay, this may sound counter-intuitive, but you’re going to eat the same number of calories every day – whether you work out or not. That’s because the calories necessary to hit your macro will have you at a calorie deficit every day – whether you work out or not. You’ll burn calories daily — some days more, some days less, and that’s okay. Your physical body does need rest to work optimally, it’s an important factor in the big scheme of any fitness plan. And… you’ll get to eat foods you love and not feel hungry or deprived. Talk about a diet you can live with. Your Work OutThe IIFYM BMR calculator asks for your level of physical activity for a very good reason. You can influence your BMR through exercise, spurring your body to burn more calories even when you are just lounging around – this is because muscle at rest burns more calories that fat at rest. So, it follows that the more muscle you have, the more calories you burn at rest.
The advantage of knowing your BMR is that you can find the perfect macro formula to have you losing weight at a comfortable rate for you. Lifestyle changes that you make to your basal metabolic rate make a huge difference in your physical body and in your overall health and wellness. Eating To Lose Weight using the BMR Method
via Blogger How To Effectively Use The BMR To Lose Weight What is Your BMR?Simple definitions would be that BMR is Basal Metabolic Rate.The number of calories you need just for your body to function “your basal metabolic rate”, Bottom of Form. Not to be confused with BMI, which is another common term for discussion when it comes to weight management. Find out more about BMI which stands for Body Mass Index here. You burn most of your daily calories with little to no conscious effort. Whether you’re talking on the phone, working at a keyboard, or just watching television, your body is burning calories to keep your heart pumping, your lungs breathing, and your organs functioning. The calories used to maintain these basic bodily functions add up to your basal metabolic rate (BMR). Basal essentially means basic — think of it as the number of calories that’s just enough to cover all your body’s basic needs. If you were to do nothing but lay in bed or binge-watch your favorite show, these would be the calories you’d burn – just enough to keep you alive. Your BMR accounts for approximately 60 percent to 75 percent of the total calories you use daily. And again, there’s no physical activity required for this burn rate. It’s the calories you burn, the energy you expend without lifting a finger. Knowing your BMR helps us here at IIFYM create an extremely effective strategy for fat loss, allowing you to better keep your macros on track and better understand the effect exercise has on your rapidly changing body. Calculating Your BMRThe easiest way to measure your BMR is to use the BMR calculator by IIFYM. It only takes about 30 seconds to do. Our calculator factors in your height, weight, gender, and age, then we can plug this into our formula to create your macro blueprint. Your Daily CaloriesOkay, this may sound counter-intuitive, but you’re going to eat the same number of calories every day – whether you work out or not. That’s because the calories necessary to hit your macro will have you at a calorie deficit every day – whether you work out or not. You’ll burn calories daily — some days more, some days less, and that’s okay. Your physical body does need rest to work optimally, it’s an important factor in the big scheme of any fitness plan. And… you’ll get to eat foods you love and not feel hungry or deprived. Talk about a diet you can live with. Your Work OutThe IIFYM BMR calculator asks for your level of physical activity for a very good reason. You can influence your BMR through exercise, spurring your body to burn more calories even when you are just lounging around – this is because muscle at rest burns more calories that fat at rest. So, it follows that the more muscle you have, the more calories you burn at rest.
The advantage of knowing your BMR is that you can find the perfect macro formula to have you losing weight at a comfortable rate for you. Lifestyle changes that you make to your basal metabolic rate make a huge difference in your physical body and in your overall health and wellness. Eating To Lose Weight using the BMR Method
via Tumblr How To Effectively Use The BMR To Lose Weight |
ABOUT USWith so much hype and confusion created around dieting, I wanted to launch a website that promoted a nutrition plan that is not only easy to comprehend, but easy to implement at well. Archives
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