Celebrity Fitness Secrets

5 Celebrity Fitness Secrets For A Great Beach Body

Summer is officially here. The clothes are coming off as we go to the beach or pool, and people want to look their best. So we had award winning Washington, DC personal trainer Josef Brandenburg compile 5 celebrity beach body secrets.

#1. Marissa Miller – Don’t drink your calories: Marissa told Cosmo "I hadn't had soda in about five years, and I came home to find this thing in the fridge that rolls soda cans out like a dispenser. I'm like, ‘What are you doing to me?’" referring to her husband’s new soda dispenser.

“There are almost no beverages with calories that aren’t just pure sugar – juice included. Sugar spikes insulin and insulin makes you tired, fat and hungry,” says Brandenburg.

#2. Jason Statham - No refined sugar or flour at all: "That's the hardest part right there,” says Stratham. But it helped him drop 17lbs in 6 weeks.

#3. Jessica Alba and Eva Longoria – Do squats and lunges: “A hard body takes hard exercise. Its squats and lunges, not jogging that gets you buns and thighs like Jessica and Eva. They rev up your metabolism and have a hormonal impact after the workout that keeps your body burning fat,” says Brandenburg.

#4. Elisabeth Röhm (Law and Order) – Stay away from the carbs: “[Its not just about looking good] I want to do a lot of things in life, and more protein makes me more energetic,” Röhm told USA Today.

“Most people in Hollywood have figured out that eating fewer carbs and more protein makes you look and feel a lot better, but somehow this is controversial when you ask a Dietician,” says Brandenburg.

#5. Katherine Heigl – Swing something heavy: "Three days ago, I did kettlebells - I think everyone should do them,” Heigl told Red Magazine.

“Kettlebells are Russian workout tools that look like little cannon balls with handles on top of them. They’re really versatile and fun to work with. Most gyms don’t have them, but you can usually get away with a dumbbell instead,” says Brandenburg.

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Josef Brandenburg is an award winning Washington DC based personal trainer and author of the body you want. He specializes in helping normal, busy people create the bodies they want in the time that they actually have. http://www.thebodyyouwant.com and http://www.josefbrandenburg.com

Gym Stuff

Visit this site for all your gym needs

Elorde Boxing Gym

Katipunan Branch

Branch: KATIPUNAN AVENUE, QUEZON CITY
Address: #216 Katipunan Avenue Blue Ridge, Quezon City.
Tel#: (632) 440-3680
Fax#: 682-3196

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Annual Membership Fee (P 500.00)

BOXING RATES
Session Fee (P 200.00)
Walk-In Fee (P 250.00)
Sparring Fee (P 300.00)
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For every group of five (5) Students; the annual fee of the third enrollee will be waived.

Richard Simmons

High Protein Foods

List of High-Protein Foods and Amount of Protein in Each

Foods High in Protein

By Laura Dolson, About.com

Beef

• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

Top 10 Dietary Supplements

For many people trip to a health store can be an overwhelming experience. I know this from the experience. The shelves are stacked with so many products, from vitamins to minerals, diet pills and supplements to nutrition supplements. How do we decide what to take? What is good for us, what actually works and what we need?

How Are Dietary Supplements Regulated?
“The Dietary Supplement Health and Education Act, approved by Congress in 1994, defines dietary supplements as products that:

Are intended to supplement the diet
Contain one or more ingredients (like vitamins, herbs, amino acids or their constituents)
Are intended to be taken by mouth
Are labeled as dietary supplements

The Food and Drug Administration (FDA) once regulated dietary supplements the same way it does foods, but that changed as of Aug. 24, 2007. The FDA’s new good manufacturing practices ruling ensures that supplements:

Are produced in a quality manner
Do not contain contaminants or impurities
Are accurately labeled “

It is very important to remember that dietary supplements are to supplement your diet, not to replace the nutritious foods.

“ADA recognizes that some people may require supplements because the vitamins and/or minerals they need are hard to get in adequate amounts in the diet. These groups include: Pregnant women,nursing mothers,strict vegetarians,people with food allergies or intolerance’s,senior citizens.”

In Nutrition Business Journal based on the sales calculations the following are the Top 10 Dietary Supplements:

• Dietary Supplement No. 1: Multivitamins
  Multivitamins lead the pack, and with good reason. Taking a daily multivitamin with minerals has long been considered nutritional “insurance” to cover dietary shortfalls.
• Dietary Supplement No. 2: Meal Replacements
  Powdered and liquid products like SlimFast and Ensure might not be what most of us think of as dietary supplements. But they’re included in the list because they are designed to supplement the diet. And what about weight management? Using a meal replacement can help control calories and be beneficial, experts say-as long as it’s part of a lifestyle that includes exercise and a calorie-controlled diet.
• Dietary Supplement No. 3: Sports Nutrition Supplements
  This is a broad category that includes both sports performance and weight loss supplements. It includes pills, powders, formulas and drinks formulated not just to hydrate but to enhance physical activity. Among them are creatine, amino acids, protein formulas, and fat burners.
• Dietary Supplement No. 4: Calcium
  Calcium is one of the minerals most often lacking in Americans’ diets. But experts say that whenever you can, you should choose calcium from foods such as dairy products, fortified foods, dark leafy greens, soybeans, beans, fish, and raisins.The 2005 U.S. Dietary Guidelines recommends three servings of low-fat or non-fat dairy each day to help bridge this gap. But there are plenty of people who shun dairy, the best source of calcium in our diets.
• Dietary Supplement No. 5: B vitamins
  B vitamins include thiamin, niacin, riboflavin, pantothenic acid, vitamin B-6, and vitamin B-12.Many of us don’t need these supplements, experts say.One exception,is seniors, who may need additional B-12 because as we get older, we absorb less of it. Most of us should skip the supplements and get our Bs from grains, dark green vegetables, orange juice, and enriched foods. People with certain medical conditions or who take drugs that interfere with vitamin absorption may also require supplementation.
• Dietary Supplement No. 6: Vitamin C
  Vitamin C is often taken in an effort to ward off colds, though there’s little proof this works.Your health-care provider may tell you to take vitamin C if you have a wound that’s healing. But wound otherwise, go for food sources. Rich sources include oranges, peppers, grapefruits, peaches, papayas, pineapples, broccoli, strawberries, tomatoes, and melons.
• Dietary Supplement No. 7: Glucosamine and Chondroitin
  These supplements are often taken by people with joint pain.In a study published in the Feb. 23, 2006, issue of The New England Journal of Medicine, these supplements, taken alone or in combination, were not found to provide significant relief from osteoarthritis knee pain among all participants. However, results in a subgroup of study participants with moderate to severe pain showed the combination may be effective.While the evidence is not conclusive, some rheumatologists say many of their patients find relief from the combination.
• Dietary Supplement No. 8: Homeopathic Medicines
  These are not technically dietary supplements, but are nonetheless a popular category.Homeopathy, or homeopathic medicine, is a medical philosophy dating back to the late 1700s. It’s based on the idea that our bodies have a self-healing response. So, the theory goes, if certain a substance causes a symptom in a healthy person, giving that person a very small amount of the same substance may cure the symptoms.The National Institute of Health’s National Center for Complementary and Alternative Medicine web site notes that studies on homeopathy have been contradictory. Some have suggested the results are similar to a placebo effect, while others have found positive effects that are not readily explained in scientific terms.
• Dietary Supplement No. 9: Vitamins D
  Chances are, you are not getting enough vitamin D for good health.It is recommended to take a daily vitamin D supplement or getting safe sun exposure to maintain proper blood levels of vitamin D.And be sure to eat a variety of foods rich in vitamin D such as fortified milk and cereals, salmon, and tuna. Check with your dermatologist about guidelines for safe sun exposure.
• Dietary Supplement No. 10: Fish/animal Oil
  “95% of the sales in this category come from fish and not animal oils”Unless a doctor is treating you for heart disease or high triglyceride levels, you should not take fish oil supplements.If you don’t like fatty fish such as salmon,it is recommended to eat other kinds of fish such as canned tuna. (Just be sure to avoid any fish that is breaded and fried.) Foods such as canola oil, soybeans, flax, and walnuts are all healthy foods containing omega-3s, but they are not a substitute for fatty fish, experts say.

Many consumers go way beyond the daily multivitamin, and take mega-doses of dietary supplements. But is more better in this case? No, experts say. In fact, exceeding the Recommended Daily Allowances for some vitamins and minerals could be dangerous.Be especially careful with minerals and fat soluble vitamins A, D, E, and K, which can build up in your system.

Top Ten Bodybuilding Supplements

Why do we show you the top ten bodybuilding supplements? Because this can help you make a smarter buying decision! The most popular supplements are usually the ones that work the best! People are buying them over and over and telling friends about them everyday.

1. Optimum 100% Whey Protein

Optimum 100% Whey Protein, 5 Lbs., Double Rich Chocolate Optimum 100% Whey is still number one, and sales are climbing! Whey protein has been proven to be the best type of protein for building quality muscle fast. Optimum did us all a favor by making a whey protein product that tastes awesome, actually mixes easily, and is cheap enough for everybody to afford.
Optimum 100% Whey Protein

2. BSN NO-Xplode

BSN NO-Xplode, 1.81 Lbs., Fruit Punch BSN's blockbuster product won our Muscle Builder Of The Year award for 2006, 2007 and 2008! This real quote from a visitor pretty much sums it up: "No-Xplode is the best NO booster I've ver taken. It gives me vein popping pumps while increasing strength!" You will be shocked at how fast this product works!
BSN NO-Xplode

3. CytoSport Muscle Milk


CytoSport Muscle Milk Light, 1.65 Lbs., Dark ChocolateMuscle Milk helps grows muscle faster than gainers, whey or even creatine. This increased muscle growth is possible because Muscle Milk is the first product patterned after Nature's ultimate anabolic food - human mother's milk. Oh, and did I mention that it tastes BETTER than a milkshake? I'm going to try the Cake Batter flavor next!
CytoSport Muscle Milk Light

4. Universal Animal Pak


Universal Animal Pak, 44 Paks If you work out, you MUST take a multi-vitamin product. You simply can not be sure that you are getting all of the nutrients you need just from your diet. Also, you can't just depend on a normal grocery store multi since those were created for the average couch potato. Luckily, Universal Animal Pak was formulated to be EXACTLY what you need. Don't limit your results!
Universal Animal Pak

5. BSN Syntha-6

BSN Syntha-6, 2.91 Lbs., Chocolate Milk Shake Syntha-6 is a GREAT tasting, low carb protein powder by the gurus behind NO-Xplode and Nitrix. This ain't your little brother's low quality protein since it is a premium blend with the type of protein that is released slowly in your body, keeping you in a muscle-building, anabolic state for a longer period of time. This way you can put on muscle faster and continue to put your little brother in a headlock whenever he breaks in on you making out with your girlfriend.
BSN Syntha-6

6. VPX NO Shotgun V.3


VPX NO Shotgun V.3, 28 Servings, Exotic Fruit Get pumped and build muscle! VPX is so confident in the effectiveness of NO-Shotgun that they have a $100,000 offer on the table to ANY supplement company that can conclusively prove that their product is better!
VPX NO Shotgun V.3

7. Bodybuilding.com Shaker Bottle

Bodybuilding.com Shaker Bottle, 25 Oz. New No-Leak Design! Our high quality shaker bottles continue to remain in our top 10 sellers list. Why in the world would a bodybuilder NOT want one? They can put their protein or nutrition shake in the shaker bottle, take them with them to work or to the gym, and keep the protein from clumping at the bottom. Only $1.99!
Bodybuilding.com Shaker Bottle

8. BSN CellMass

BSN CellMass, 640 Grams, Fruit Punch Dude, plain creatine is the best, dude. Like totally." That is like so 1996! Creatine is still the best and safest mass builder of all time, but new technology has recently come out that makes it even better! BSN CellMass is Esterified Creatine. Your muscles will literally feel like they are exploding! DUDE!
BSN CellMass

9. Gaspari Nutrition SuperPump250

Gaspari Nutrition SuperPump250, 800 Grams, Fruit Punch Blast You remember that one day when you caught your girlfriend cheating on you with your dad? You were immediately in a RAGE, with adrenaline pumping through your veins and your forearm hairs standing on their ends. Well, somehow Gaspari has put that feeling in a powder! Take it before your workout. Then take your rage out on the poor harmless little weights. Repeat until swole.
Gaspari Nutrition SuperPump250

10. BSN Nitrix

BSN Nitrix, 360 Tablets Nitrix is the NO Nitric Oxide product that started it all! People are reporting greater muscle pumps in and out of the gym, and they are finally growing some serious muscle! This is the hottest new product right now. Aren't you curious about it a little?
BSN Nitrix, 360 Tablets

http://www.supplement-analysis.com/

Dietary Supplements

A dietary supplement, also known as food supplement or nutritional supplement, is a preparation intended to provide nutrients, such as vitamins, minerals, fiber, fatty acids or amino acids, that are missing or are not consumed in sufficient quantity in a person's diet. Some countries define dietary supplements as foods, while in others they are defined as drugs.
http://en.wikipedia.org/

Bodybuilding Supplements

Bodybuilding supplements are substances taken by athletes or individuals involved in weight training or other physical activity to aid in the building of lean muscle mass or to cause fat loss. Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training. However, their potential effects remain controversial.
http://en.wikipedia.org/

Muscle Madness

Here are diagrams of the different muscle parts of the human anatomy

http://www.ufitexercise.com/