The Seven Most Important Vitamins And Minerals To Maximize Muscle Gains And Performance And Give Fat A Permanent Vacation
7 Micronutrients For Macro Results
http://empowerednutrition.com/7-Micronutrients-for-Macro-Results
When it comes to nutrition, you have to think small to get big results. To make sure you accomplish your goals and stay healthy; you have to provide yourself adequate water, not just huge amounts of protein, but also vitamins, minerals and for the body to respond effectively to your training.
The standard bodybuilding diet and get skinny quick diets relying on yams, chicken breasts and a few other staple foods is ideal for getting the macronutrients (protein, carbohydrates and fat) you need to lose fat and build muscle, but it falls woefully short when it comes to certain micronutrients (vitamins and minerals).
The fact is that no individual food provided adequate amount of all the micronutrients you need to maximize fat loss, muscle growth, and support recovery and optimal health. Chances are that you’re getting fit diet emphasizes a few foods at the expense of many others, which taps the micronutrient profile in ways unintended.
Active people including bodybuilders and weekend warriors need considerably more micronutrients than average people do. The Recommended Daily Intake (RDI) does only recommended daily minimums, 200 pound body builders need are noticeably more than the RDI minimums indicate.
Nevertheless, there can sometimes be risks involved taking too much of a particular vitamin supplement form, which may lead to toxicity or other side effects. This is particularly true of minerals. Therefore, we need to take these upper limits in mind while also making certain you’re getting more than you’re daily minimums.
Additionally don’t forget that many foods are excellent sources of particular micronutrients. For each micro we discuss, I would also provide you with a list of foods that are rich in the nutrient. The good news is that many of these foods are small calorie fruits and vegetables and work well with your body building and fat loss diet – whether you’re trying to add mass or cut body fat.
Here I will provide a rundown of some of the most vital micronutrients bodybuilders, fitness models, athletes and active individuals need, ranked roughly from the top in terms of their importance and supporting tissue growth, maintenance and fat loss.
In the next few paragraphs I will cover and uncover these magical micronutrients, why you need them, how to use them and where to get them.
7 Micronutrients for Macro Results:
1. Cool C
2. E for Excellent
3. Magnificent Magnesium
4. The Non Vitamin… All Washed Up
5. The Canadian Vitamin “eh”
6. Electrifying Electrolytes
7. Z = Results!
Let’s get started… read the entire line up here >> http://empowerednutrition.com/7-micronutrients-for-macro-results
You can get almost all the nutrients you need from a well structured meal plan like the Empowered Nutrition Done For You Meal Plans, that are full of all natural foods, including, meats, poultry, fish, eggs, dairy for proteins as well as fruits, vegetables and grains for carbohydrates and nuts and oils for omega rich fats.
Want to learn more about vitamins and minerals? Check out the Empowered Nutrition Vitamins and Minerals Database http://empowerednutrition.com
Knowing What Is Good For You And Knowing How To Put It All Together For Maximum Results Are Vastly Different. To Get An Intelligent And Structured Meal Plan That Delivers Powerful Proven Results And Your Ultimate Transformation Visit www.empowerednutritionmealplans.com
Patrick McGuire (Bsc) Is A Registered Nutritional Consulting Practitioner, Certified Strength And Conditioning Specialist. As A Nutritionist And Former Competitive Bodybuilder Patrick McGuire Founded And Is President Of Empowered Nutrition. You Can Read More From Patrick At www.Empowerednutrition.com
The heat of summer is on us and its high times we have more cool smoothies to get the nutrients we need and keep cool and hydrated at the same time.
That is exactly why I am posting one of my favorite strawberry smoothie recipes of all times… Get it here >> http://empowerednutrition.com/super-sexy-strawberry-smoothie-recipe/
Super Sexy Strawberry Smoothie Recipe
First of all why Strawberries? let me tell you. Its the fruit of the month and its awesome and packs a powerful punch.
STRAWBERRIES
Nutrition Information
1 serving = 150 g (8 medium)
Very high in Vitamin C (159% Recommended Daily Intake per serving)
Very high in folacin (8% Recommended Daily Intake per serving)
Source of dietary fibre (3.9 g per serving)
Source of potassium (274 mg per serving)
Sodium free (2 mg per serving)
LOOK FOR: Firm, plump berries that are fully red with bright green caps. Strawberries do not ripen once picked.
TO STORE: Arrange unwashed on paper towel in shallow pan. Loosely cover, refrigerate unwashed for up to two days or freeze for up to one year.
TO PREPARE: Gently rinse, pat dry, then remove caps.
I really hope that you try this recipe and let me know your thoughts. Do you have a favorite smoothie recipe? Add it to the comments below and enjoy each others amazing ideas and recipes.
Here is my Super Sexy Strawberry Smoothie Recipe… clearly the BEST Strawberry Smoothie Recipe >> http://empowerednutrition.com/super-sexy-strawberry-smoothie-recipe/
There is nothing greater than being in control of your own destiny. There is no better way to do this than taking control of your energy, your emotions, your physical appearance and your abilities.
Looking and feeling great is the most incredible experience one can have and it can only be enhanced by celebrating your success with a vacation retreat on a pristine, white sand beach with soft glowing blue waters, and subtle white tops cresting the tide as you walk in the surf and peel off your shirt for the first time in what seems like an eternity to reveal the newly etched details upon your flawless abdominals and body.
Being able to take control of your destiny is something millions of people are attempting to do right now at this very moment. The world over people are working harder and longer than ever before in an effort to take control of their lives financially as their health, fitness and mental vitality painfully spiral out of control.
One of the best things you can do that truly will put you in control of your life is to take control of both health in mind and body. While many are gaining unimaginable amounts of weight and losing control of their health sitting in office chairs in front of computer screens for hours on end, there is an elite few that are doing the exact opposite by taking control of their health and destiny eating well, being active and going on multiple vacations every year away from computer screens while enjoying beaches, sun and surf.
Read the full article Click This Link: http://empowerednutrition.com/taking-control/
The great thing is this can be you too. You can take control of your future and be the master of your own destiny in this unstable economic time by taking control of yourself. It is without a doubt (and some pretty compelling empirical data) that fit bodied professionals are paid better, receive promotions sooner, work less and perform better than their sedentary plump partners. They also command nonverbal respect in and out of the boardroom…
… It has been reported that a 30-60 minute workout first thing in the morning provides a mental and physical focus that allows an individual to complete 9 hours work in 8 hours or less, thus providing more time to enjoy more vacation time.
One of these elite few is none other than Patrick McGuire, President Empowered Nutrition Products Inc, a professional nutrition and fitness expert with a focus on living life to the fullest and providing powerful proven results and ultimate transformation rewards…
Keeping nutrition at the forefront of the three pillars of performance…
Learn More. Visit this link >> http://empowerednutrition.com/taking-control/
… The Ultimate Transformation Rewards Challenge is a 12 week event providing a unique user experience with a Personalized Nutrition Program, Workouts That Work!, Online Video and Email Coaching, Physique Critiques and too many components to mention all focused on accomplishing one thing; Your Ultimate Transformation Success Story.
Every participant of the Ultimate Transformation Rewards Challenge receives all of the tools necessary to get their dream body, take control of their life and $3000 in vacation rewards.
This is the first challenge of its kind providing powerful proven results… in 12 weeks…
Learn more and watch a short video to help you further understand just what the Ultimate Transformation Rewards Challenge is about follow this link >> http://empowerednutrition.com/taking-control/
Patrick McGuire BSc. Kin, RNCP, CSCS, is a professional nutrition and fitness provider and President of Empowered Nutrition Products Inc. Patrick is a former competitive bodybuilder, RCAC military member, semi professional athlete (hockey and football) and the mastermind behind the Vacation Rewards in the Ultimate Transformation Rewards Challenge. Learn more from Patrick, watch this video >> http://empowerednutrition.com/taking-control/
This is a simple, fast attack blog post to let you know that there is a new video for the Ultimate Transformation Rewards Challenge. Its video #3 in a 3 part series. Watch the Free Video Now
» Click Here » http://empowerednutritionmealplans.com/ultimate-transformation-rewards-challenge-v1/
To go with this video you will want to check out the live event. As of August 1st 2010, we go LIVE with the Ultimate Transformation Challenge and $27,884 in Vacation Rewards for 12 Grand Champion Winners.
This is HUGE! $27,884 in Vacations to 12 winners!
This event coincides with the Ultimate Transformation Rewards Challenge where every participant will receive $3000 in Vacation Rewards as well as the tools to finally accomplish their DREAM body.
There is ONLY 100 spots in the Ultimate Transformation Rewards Challenge available as it is rife with quality and the most needed tools for your Ultimate Transformation.
Each of the 100 participants will receive…
» $3,000 Vacation Rewards
» Personalized Nutrition Program
» Workouts That Work!
» Weekly Video Coaching
» Weekly Email Coaching
» Monthly Physique Critique
» Super Supplement Files
» Advanced Fat Loss Meal Plans (for later)
» Advanced Muscle Building Meal Plans (for later)
» Quick Start Guide
» Empowered Nutrition Manual
» Transformation Tracker Workbook
» and more than we can list here in this short post today…
If you have ever wanted to change your body and change your life, this is your best opportunity to do so. Act fast, there are ONLY 100 spots available and the event is open for 3 days ONLY!
Click Here to Watch the Free Video and Reserve Your Position TODAY
» http://empowerednutritionmealplans.com/ultimate-transformation-rewards-challenge-v1/
3 days ONLY. 100 members ONLY.
Hey this might NOT come as a BIG surprise, but I just got a ton of traffic with my second video for the Ultimate Transformation Rewards Challenge.
This one is all about the Vacation Rewards…
> What are they
> Where are they
> How do you get them
> Why and How is this NUT case going to give everyone $3000 in Vacation Rewards for joining the challenge
> What is the Grand Prize Awards $27,884 in vacations
I also cover the important stuff, like when it starts and when it ends.
If you have NO IDEA what the heck I am talking about here is a short info clip for you. If you find this interesting, click the link below and JOIN the CONVERSATION.
Watch the intro video follow this link >> www.EmpoweredNutrition.com/Ultimate-Transformation-Rewards-Challenge-v2
Want to see the full length video and see what the hype is all about? CLICK HERE and get all the details follow this link >> http://empowerednutrition.com/ultimate-transformation-rewards-challenge/
Today is a glorious day here in the land’o’green that is EmpoweredNutrition.com YEZZIR… today is a fantastic day. All week, actually for 3 weeks now I have been toiling in the lab working on several projects at once and finally today I have been able to get the first one out of the incubator and [...]
I hope you enjoyed the weekend. As a Canadian who carries his Irish passport and his American green card I take the liberty to thoroughly enjoy every festive holiday I can.
This weekend was no exception as we are enjoying July 1st Canada day and July 4, Independence Day in the US. It’s truly great as my mom and step father are up from Naples Florida and they joined me, my wife and 3 kids at the Canada Day fireworks display at Spencer Smith Park in Burlington ON. But Not before I got some park time with the kids and my wife. After the park we did lunch, and then I hit a killer ride in Kelso, where I met two other riders that were out for some fun as well. Then we had a nice family dinner, kept the kids up late and went to the fireworks, it was a great day. I captured most of the day on my Hero Cam for you.
To celebrate Independence Day on July 4, we had a great big BBQ at my mom’s apartment (albeit here in Burlington ON) and ate a lot of whole beef hotdogs and sliders. (For anyone who does not know what a slider is, think mini hamburgers or just go to White Castle and order a sleeve). It was great; we swam, played and ate. Starting with veggies and lots of water; going heavy on the veggies first prepped us for all the other food to come. Of course after all the veggies, and eating more than my share of meat, I washed it down with a pop and chased it with a cappuccino ice cream drumstick. I got a lot of this day on video too, including… YUP! Another mountain bike ride at Kelso.
Well, I hope you enjoyed your Can Am Weekend as much as I did and I hope you let loose on a day or two having your cheat, treat and reward meals. If for any reason you feel you over did it and are feeling guilty, then there is a quick easy fix to get you back on track with your calorie plan. You can always include a STOP day this week. I am having a STOP day today. Seriously I am STOPPING all food consumption for 24 hours. Just liquids with ZERO calories, starting with an ice cold glass of water with lemon juice followed by black coffee lots of water, green tea (hot and cold) and more water and black coffee.
BEFORE you scream at me, you better do some research on the subject like I have. Stopping is NOT Starving. You WONT lose muscle. You will NOT be lethargic and tired. You will NOT feel empty and starve. In fact the opposite of all those will occur. You WILL be more focused. You WILL get more done. You WILL burn more body fat today and you WILL keep all the muscle mass you started the STOP day with. Just as my friend Brad Pilon, he wrote the book on Intermittent Fasting and called it Eat STOP Eat.
I am going on a STOP for 24 hours from dinner to dinner as I choose that to eat the main meal with my family as it could be difficult to explain to 6 and 4 year old girls why daddy is not eating dinner with them.
So if you have not yet enjoyed a good cheat, treat and reward meal for a job well done this past week, or celebrated the Canadian and American Holidays, then today is the day to do that. Have a HUGE BBQ dinner tonight, have a glass of wine or a pop and have that ice cream treat when you are done. Trust me your body will thank you for it, especially after a week of staying focused on your nutrition game plan.
If you already did over indulge, then get back on your Empowered Nutrition Meal Plans and consider adding a STOP day to your schedule and surprise yourself just how easy it is and how much work you get done today.
Need a meal plan package that works CLICK HERE >> www.empowerednutritionmealplans.com
Need something more personal? Get a Personalized Nutrition Program CLICK HERE >> www.empowerednutrition.com/personalized-nutrition-programs
Have the urge to try a STOP day? Learn more CLICK HERE >> www.whatiseatstopeat.com
I just wanted to give you a simple something to talk about.
its called the Budget Diet. I am offering a free report, free samples of the Ultimate Transformation Meal Plans and a little something extra just for visiting.
That said, I won’t bore you with the details to day… maybe tomorrow or next week, but one day.
I am stock raving mad about the price of eating healthy and did some research on the matter. That prompted a brand new book and of course that prompted me to make a brand new FREE Report for you.
Get the Budget Diet Report: 10 Money Saving Tips for Dieting on a Budget
Save $1200 and Lose 30 pounds of fat in 3 months.
Get the Report and Get the Ultimate Transformation Sample Meal Plans and
a very cool BONUS to celebrate your new body.
CLICK HERE TO GET IT NOW >> www.empowerednutritionmealplans.com
Today is the big day in our 4 part series of bodyweight challenges…
3 Minute Squat Challenge
OK this one is probably going to feel a bit different than the other two.
Push Ups for Chest (front delts, triceps and core stabilization) was pretty tough, but more of a muscle ENDURANCE event
Chin Ups for back (rear delts and biceps) required more POWER than push ups and was probably the toughest of the three to complete even half the reps of Push Ups
Squats for Quads, Hamstrings, even calves (lower back and core stabilization) will be more of a SPEED STRENGTH challenge.
So far in Challenge #3 of 4 we have covered 3 different exercises and 3 different training techniques for 3 totally different outcomes even though we are limited to our bodyweight and our time (3 minutes).
The other constant is we are always moving our bodies thru space, rather than moving weights through space which is pound for pound always easier than moving the same bodyweight through space. It’s weird but true.
Think about this. You can do a Bench Press with say a max weight of 315 pounds. Now if you were 315 pounds do you think you could do the same amount of reps with your feet on a bench for push ups?
It’s doubtful. Even if you can, you aren’t really moving a true 315 pounds of bodyweight through space, you are moving a portion of your total bodyweight… and it’s tough.
So today’s 3 minute challenge is going to be really, really tough.
You will need to have muscle ENDURANCE as you will no doubt be able to complete a fairly high amount of repetitions, but need to keep strict form.
You need to combine POWER since you are moving your entire bodyweight through space up and down repeatedly.
You need to have SPEED to set a pace that you can control for as long as you can to complete 3 minutes of body weight squats and yet to be the champion, to be your best you will need to move quickly and if you are a bigger guy or girl you will be challenged to keep that pace and strength going for the full three minutes. I am certain that you will complete so many reps in one set that you will start to creep into the lactic acid threshold very quickly.
So here we go. I wish you the best of luck and the most reps to you.
Everyone challenging themselves in this squat challenge that posts a video of their challenge and tagging or linking back to EmpoweredNutrition.com will receive a Hotel Night Stay on me. Good to use anytime within 1 year.
How to Enter the Challenge:
Set a timer for 3 minutes. Here’s one ready to go for 3 minutes for you http://e.ggtimer.com/3-minutes
Set up your video camera, flip cam, phone or laptop camera to start recording
Assume the position. In this case, the Squat position.
Start the camera, start the timer and start the reps.
In your video please share your name, weight and the number of reps you completed.
Post a comment on this blog post and link to your video to build your YouTube traffic and I will send you 1 Night Hotel Stay just for tagging EmpoweredNutrition.com in your video.
That’s it. 3 minutes of Squats. 1 minute to add a tag and a link to EmpoweredNutrition.com to your video. 1 minute to load your video to YouTube.com. 30 seconds to add a comment with your video link on this post. A total of 5-6 minutes and you get a FREE 1 Night Hotel Stay compliments of EmpoweredNutrition.com and me (Patrick McGuire)
I look forward to seeing your results. Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.
Here is the list of 3 Minute Challenges for you…
Challenge #1 – Push Ups
Challenge #2 – Chin Ups
Challenge #3 – Squats
Challenge #4 – Dips
For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way. After all you can’t drive to Disney without a road map, a game plan and some check points on the way.
www.EmpoweredNutrition.com/3-minute-squat-challenge/
This is part 2 of our 4 part series in the Empowered 3 minute challenge series. Todays challenge is the…
3 Minute Chin Up Challenge
OK so before I say anything this is tough. A lot tougher than yesterdays 3 Minute Push Up Challenge. Check out some of the success stories for the 3 Minute Push Up Challenge CLICK HERE.
Alright so you probably already know the protocol. Just in case here’s the recap of the challenge details.
Get a timer. Any timer, use your phone, egg timer or even try this online timer I set up for you, but before you click that link be ready to start, the timer starts as soon as you hit that page (you can always hit “refresh” to reset it). Here it is for you >> http://e.ggtimer.com/3minutes
Be prepared in advance. Here’s what you need:
A bar, steel gurter or even a park play ground to do chin ups
a strong mind
a stronger will
grip strength of steel
and a fear of failure… believe me you will fail, this is next to one of the most impossible tasks I have ever attempted
I suggest having a towel handy to wipe the sweat from your hands so you don’t slip and hurt yourself.
The Techniques
You have 2 techniques to choose from, both with mid grip width. The two styles are Overhand and Underhand grips. You need to pick on and use that technique each time you test yourself… oh and be sure to let us know which grip you used in the blog comments and your videos.
I like overhand shoulder width as it truly taxes the back and is a strong position for this test. However for maximum stretch, power, strength and endurance the slightly narrower than shoulder width underhand grip will allow you to use more biceps, but be careful in this test they could burn out and be your weakest link.
OK its GO-time!
Read the rest and find out what today’s prize is…
Let me know how you do with this one. Add it to your training notes and compare this test again in the near future, say ever 30 – 60 days, or whenever you feel like it.
Here’s some more images to help you visualize a wide chin up in case that is the method you choose to test yourself with wide grip chins.
Again anyone who videos this one and either sends it to me for validation or post the video results to YouTube.com and tags or links EmpoweredNutrition.com will receive a 1 night hotel stay at one of thousands of 4 and 5 star hotels to choose from.
Challenge #1 – http://empowerednutrition.com/3-minute-push-up-challenge/
Challenge #2 – http://empowerednutrition.com/3-minute-chin-up-challenge/
Challenge #3 – Bodyweight Squats
Challenge #4 – Bodyweight Dips
