7 Micronutrients for Macro Results

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

Ultimate Transformation Rewards Challenge V2

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/

Budget Diet FREE Report

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

Inspiration and YOUR Challenge

I have to admit, this is going to be tough to admit… but the truth is out. I don`t know if I will ever be able to do this.

Can you do or even imagine doing what this guy is doing… its crazy and you need killer skill, strength, and balance and muscle control to pull this one off.

Enough hype and awestruck babbling, just watch the video and you will know what I mean. Then read the rest of the post and find out how you can issue your own challenge and get 1 Night Hotel Stay for your challenge efforts.

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Watch the Planche Push Up and Inspiration Video on the Blog
>> www.EmpoweredNutrition.com
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WOW! Enough said. I am literally awestruck and amazed!

So if that doesn’t inspire you to think of something crazy, or get you to try it yourself, then I don’t know what will. No like I said, I am not really sure if I can even do some of the training push ups let alone the full Planche Push Up, but you have to know that I have tried (and failed) and will continue to challenge myself and try it again every few months. When I finally do a full planche push up I will be sure to post the video. I may even be obliged to add my failures for fun video viewing pleasure.

Now here is the cool, fun and rewarding part of this blog post and how you can have 1 Night Hotel Stay Certificate.

Get ALL the Details on the BLOG
>> www.EmpoweredNutrition.com

I want to encourage you to be creative in your training and inspire others to try something new too. I want to hear what crazy exercise or personal challenge you set for yourself either now or in the past. All you need to do is make it short and sweet and post a comment on the blog below for others to read and try.

If you DO try someone else’s crazy challenge exercise or activity, then post a reply on their comment and let them know how you appreciate the challenge and just how well you did.

For every Challenge Exercise or Activity posted I will issue each person 1 Night Hotel Stay Certificate on Sunday night by email.

If you have the chance and ability to put it on video and post a link to EmpoweredNutrition.com from or in your video and post link to your video in your comments, I will make a blog post featuring your video and you and I will give you 2 Night Hotel Stay Certificate just for going that extra step to be different and inspire and challenge others.

You will have to hurry as the CHALLENGE for YOUR CHALLENGE is over Sunday June 20, 2010 at 9pm. After that you can still post your own challenges, but I won’t be able to give away any more 1 or 2 Night Hotel Stays. Sorry.

So WHATS YOUR CHALLENGE?
>> www.EmpoweredNutrition.com

3 Minute Dip Challenge

Part 4 of 4 in our 3 Minute Challenge…
3 Minute Dip Challenge
This is not an easy task by any means since you will be using a very small muscle group to move your body through space.
Another factor that is going to limit the consistency of the results is how you perform the exercise. To make this equally fair for all we will be using a chair dip or bench dip. To execute this one, you need to have your arms behind you on one chair and your feet either on another chair or on the ground simply as pivot points not to be used for pushing and cheating.
This falls into both the muscle ENDURANCE and POWER challenges, since you will be using a small muscle to move your weight you need power to even get started and since it is such a small group exhaustion will come quickly and you will need muscle endurance for your triceps to keep going rep after rep for 3 minutes. You will also be working your core stabilization, some front delts and even traps during this exercise.
Here are the requirements for this dip challenge:
1 or 2 chairs
Timer – here’s one for you http://e.ggtimer.com/3-minutes
State Your Name, Weight and Total Reps
Will power and muscle endurance

INCENTIVE:
To challenge yourself
Set a new standard for you to beat each month
Video this and post it on YouTube for all to see
Tag and link EmpoweredNutrition.com and add your link to the comments on this post (this helps build your YouTube traffic as well)
1 Night Hotel Stay – Do the Video version of your challenge and let us know and I will send you 1 Night Free Hotel Stay on me just for entering. Come on its going to be fun, motivate you to beat yourself and others and I will give you a prize just for entering a free contest.
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.

JOIN the 3 Minute Dip Challenge FREE and Get 1 Night Hotel Stay www.EmpoweredNutrition.com

3 Minute Squat Challenge

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/

Empowered 3 Minute Challenge

Patrick How Can I Be 100% Positive My Nutrition Program Is Working?

CHALLENGE YOURSELF!

That is a great question. I get asked that a lot. Now most of the time with any of our Empowered Nutrition Meal Plans and especially our Personalized Nutrition Programs it is very obvious and easily identified.

But how do you know the program is working for performance. Well that is as easy as taking your measurements and comparing them to the last set of measurements.

Lately I have been on a bit of a journey myself. You see I started back in the day wanting to be a competitive body builder. Problem was I was skinny. Great for non contact hockey, but eventually things got rough and I had to bulk up and still keep my skills on the ice.

Well I played at a high level of hockey and football, went thru the military and honestly breezed thru the QL bootcamps and became a competitive body builder. All that was great and I literally set goals and accomplished them every season. Now fast forward many years, 3 kids an awesome wifem a crazy busy business and lots of desk jockey time and I need to refocus, energize and motivate myself to get back at it and get in great physical performance conditioning.

So what motivates me to get back at it today? These days its not just setting big goals, but its the little goals that are really making a difference in my comeback. Its hard enough to find time to exercise these days.

The thing I found is working for me is to CHALLENGE myself to workout 1, 2, 3 even 4, 5 and 6 days a week. I’m not doing too badly. I’m up to a consistent 3 sessions a week. That’s pretty good considering March 1 2010 I was getting in 1 workout a week on a good week.

Now here is a little challenge I am enjoying these days. I like to test myself each and every workout. Literally I put together some exercises I want to see if I can do it and just go out and attack it.

I am not really into counting reps anymore or just yet again, so I am using my iPhone to time various challenges.

Here’s one that is real easy to implement and will be a real fast tell tale if your nutrition and training program is working for you. I want you to take the test and report back to me in a comment below.

The Empowered 3 Minute Challenge

Set your timer to chime every 3 minutes

Do each exercise to failure, rest and go at it for 3 minutes total until the timer rings

Do a light warm up. I like a 3 minute run / walk program 1 minute run, 1 minute walk, 1 minute run, 1 minute walk, 1 minute run, 1 minute walk… total warm up 6 minutes and you should be ready to do a light stretch, but not too much, you do not want to burn any extra glycogen since you want to test yourself to a time failure with this Empowered 3 Minute Challenge.

Exercise #1 (3 minutes) – Bodyweight Squats
Rest 1 Minute
Exercise #2 (3 minutes) – Push Ups
Rest 1 Minute
Exercise #3 (3 minutes) – Chin Ups

That’s it. Just hit 12-15 minutes of activity and when your done stretch it out and report back to me in the comments below. Wait a month, focus on your nutrition, step up your exercise routine and test yourself again in a month and come on back and drop an update to your comment and let me know how you are doing.

Be sure to challenge yourself in everything you do. Goals are only accomplished in a few ways. One is to set goals and crush it. The other is to challenge yourself to do better each and every day.

If you are serious about increasing your Empowered 3 Minute Challenge results, then add a Personalized Nutrition Program to your mix. CLICK HERE to get yours TODAY >> http://EmpoweredNutrition.com/Personalized-Nutrition-Programs

4 sample days, 4 calorie ratios, 4 results

4 sample days, 4 calorie ratios, 4 fat loss strategies and 4 results… well 1 result – pure uninterupted fat loss. Today we give 4 sample days of different ratios and fat loss strategies to continuous fat loss success. Its also a glimpse into our Done-For-You Fat Loss Meal Plans and Ultimate Transformation Personalized Nutrition Programs.

Download this FREE 4 day sample meal plan PDF today – no strings attached, no sign up, nothing, just a free gift of fat loss from me to you at www.EmpoweredNutrition.com