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            There are many theories out there about aerobic or cardiovascular exercise breaking down the lean tissue in the body. Aerobic exercise (exercise w/oxygen) should be a vital part of your regular fitness program. You are not only burning calories but you are using the most important muscle in your body – the heart.

            As your heart is pumping blood throughout the body you are increasing the amount of oxygen and the size of the blood vessels in your body. These blood vessels supply oxygen to the tissues including your muscles. The oxygen also carries out waste products to help with recovery and growth of tissue.

            What type of cardiovascular activity is best for you and your goals? Running, jogging, and jumping rope are all examples of high impact aerobics and may tend to break down muscle tissue, burn more calories and with the presence of an improper nutrition program may lead to muscle loss. Walking and cycling at low to moderate intensity levels are examples of non-impact to low impact cardiovascular activities that will potentially minimize the breakdown of muscle tissue.

            Determining what your ultimate goals are, whether overall weight loss, body fat loss or gaining lean body mass, will help you determine what type of cardiovascular exercise is best for you to reach your goals. It is very important to choose a type of exercise you will enjoy and will not cause boredom. Cardiovascular exercise must be performed for no less than 20 minutes. A slow, steady and long duration program will achieve greater fat loss results when done on a consistent basis.

            One tip to achieving faster results is to complete your aerobic activity first thing in the morning prior to breakfast with plenty of water. Since your body has been burning calories during the nights sleep, body fat will be utilized as energy in the absence of glycogen in the blood stream.

            In conclusion, the muscle tissue in your body is vitally important for longevity and ultimate weight control. By incorporating a regular weight training and cardiovascular exercise program in your daily routine, you can add years to your life and life to your years.

Elite In-Home Personal Training

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          Below you will find a copy of the meal plan I am currently following.  I started following this meal plan about a week ago.  My protein intake went up a bit since my last meal plan and my fat intake is still relatively low since I only eat clean foods.  My carbohydrate intake went up quite a bit which is ok with me because I’m a high carbohydrate dieter. 

           Even though I only train three days per week, I realized I still needed to consume more food as I am working to get up into the mid – 240 pound range.  The good news is that after a few days of following this new meal plan I am  stuffed and I should be hitting 245 pounds in no time!    If you are interested in finding out how I can help you with your meal planning, please contact me at any one of the sites listed below.  I look forward to talking with you!

Meal Number 1    

  • 7 whole omega 3 eggs, 1 cup of oatmeal, 1/8 cup of raisins, 3 pieces of whole wheat bread with jelly

 

 Meal Number 2  

  • 8 oz. of Chicken breast, 2 cups of rice, 1 banana

 

Meal Number 3   

  • 8 oz. of Ground beef, 12 oz. of Potato, 8 oz. of Iced tea with sugar

 

Meal Number 4   

  • 8 oz. of Chicken, 2 cups of rice, 1 pear

 

Meal Number 5   

  • 8 oz. of Steak, 12 oz. of Potato, salad (Yes, I eat salads!)

 

 Meal Number 6    

  • 50 grams of casein protein and 20 grains of whey isolate, 1 cup of oatmeal, 1.5 oz. of Walnuts.

 

If you are interested in finding out how I can help you with your meal planning, please contact me at any one of the sites listed below.  I look forward to talking with you soon!

Malcolm Tears II

http://www.elite-personaltraining.com

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Hey guys!

          WOW!  I had a great time yesterday and was able to meet some really great people, spend time with family and friends, got paid for a photo shoot, and as the first runner up in the light-heavyweight division; I am now qualified to move on to compete at national level bodybuilding competitions such as the Mr. USA and the National Championships!  Doing well at these events will take me to the next level as I will have earned the right to call myself an International Federation of Bodybuilding Professional Athlete (IFBB PRO).  

          I couldn’t be more motivated to train for and compete at the 2010 California State Bodybuilding Championships which is being held in Culver City California Saturday, May 29th, 2010.  I fully expect to win.  I only compete to win.  On Sunday, May 30th I fly to Canada to visit MuscleTech headquarters to wrap up my physique transformation photoshoot.  I currently have a few photo shoots scheduled for June and from there I plan on keeping the momentum going and train with even more disipline, concentration, and intensity and will jump on stage at a national level competition with hopes of earning my IFBB Pro card; all in one year!

        I sincerely appreciate all the support from my friends, family, and fans; everyone from the people who are involved in my life and have been for quite some time as well as all of the new people who support Team Tears!  Please feel free to come out again and show some love at the Cal!  After Pre-Judging we will be going out to get some lunch and anyone making the trip is more than welcome to have lunch with us before heading back for finals.  My contact information can be found below so feel free to contact me if you have any questions and I will do my best to respond in a timely fashion.  Again thanks so much!  I’ve included a few pictures from finals for everyone who couldn’t make it.  Oh, look at the time… time to go feed the machine! See you there! 🙂

 

 

Malcolm Tears II

Contact info:

http://www.elite-personaltraining.com/contact/

Links:

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https://blogeliteihpt.wordpress.com

Sneak Peek

 

Malcolm Tears II

Elite In-Home Personal Trainer @ 7 weeks out from 2010 Contra Costa Classic and 8 weeks out from the 2010 Cal State Bodybuilding Championships

 

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Be careful of consuming too much of these foods.

  • High-fat meats like 20 ounce T-bone, cheeseburgers, pork and beef ribs.
  • Hot dogs and sausages which are also high in sodium.
  • Mayonnaise-based salads.
  • Sweet fruity alcoholic drinks.
  • Sweet tea, sweetened soda, energy drinks, juice drinks, cold coffees, milkshakes, smoothies, and beer.
  • Ice cream, chocolate chip cookie dough, and blizzards.
  • Fried cheesecake, fried macaroni and cheese and gigantic turkey legs.
  • Fried chicken strips, fatty salad dressings, bacon, and cheese.
  • Potato chips, cheese puffs and cheese nachos.
  • Fried chicken.

 

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Reference link:

http://www.webmd.com/diet/slideshow-most-fattening-foods-summer

1.  Build muscle:  People who have muscle have a higher resting metabolic rate.  Every pound of muscle consumes 6 calories a day to maintain itself. 

2.  Kick up your workout:  By having a high-intensity exercise will give you a longer increase in your resting metabolic rate.

3.  Drink more water:  To process calories our body needs water so, increasing your water intake will help you burn more calories.

4.  Have your drinks on the rocks:  Research shows that 5 out of 6 glasses of water on the rocks takes up an extra 10 calories a day.

5.  Eat more often:  Eating small meals through out the day will increase your metabolism, but when you eat big meals with many hours between your meals your metabolism slows down.

6.  Spice up your meals:  Spicy foods kick up your metabolism. By eating a tablespoon of chopped red or green chili peppers can temporarily boost your metabolism by 23 percent.

7.  Eat more protein:  The body burns twice as many calories digesting protein then fat or carbohydrates.

8.  Drink black coffee:  Black coffee benefits you by providing a short-term metabolic increase.  A study showed that 2 cups of coffee prompt a 145 pound woman to burn 50 extra calories.  The coffee has to be just black coffee, because when you add cream, sugar, or flavored syrups will have you take in more calories then you burn.

9.  Drink green tea:  Contains caffeine and catechins which have been shown to rev up your metabolism for a couple of hours.

10.  Avoid crash diets:  Eating fewer than 1,000 calories a day is disastrous for increasing your metabolism.

 

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Reference link:

http://www.webmd.com/diet/slideshow-boost-your-metabolism

Quick breakfast for when your child is on the go.

Prep time: 2 minutes

Ingredients:

• ¾ c. fruit-flavored, fat-free yogurt

• 1/3 c. oat bran

• 1/3 c. sliced peaches, canned in light syrup

• 1 tbsp. dried cranberries

Directions:

1. Layer peach slices in 16-oz. plastic cup.

2. Next, layer the yogurt on top of the peach slices.

3. Sprinkle dried cranberries on top of the yogurt.

4. Top with oat bran.

5. Serve immediately or cover and refrigerate until ready to eat.

Serves: 1 Serving size: approximately 1½ cup

Nutritional analysis (per serving):

206 calories

9 g protein

0 g fat

0 g sat. fat

44 g carbohydrate

3 g fiber

4 mg cholesterol

221 mg sodium

271 mg calcium

8.2 mg iron

Diabetic exchanges: 3 carbohydrate exchanges

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Reference link: http://kidshealth.org/parent/recipes/diabetes/d_breakfast.html

I found a healthy and delicious meal for the summer that will hopefully satisfy your appetite.

I hope you enjoy!

Ingredients:

  • 2 cups whole-wheat rotini (6 ounces)
  • 1/3 cup reduced-fat mayonnaise
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red-wine vinegar or lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon salt, or to taste
  • Freshly ground pepper to taste
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup diced yellow or red bell pepper (1 small)
  • 1 cup grated carrots (2-4 carrots)
  • 1/2 cup chopped scallions (4 scallions)
  • 1/2 cup chopped pitted Kalamata olives
  • 1/3 cup slivered fresh basil

Directions                            

Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.

Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.

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Reference link:

http://www.foodnetwork.com/recipes/eating-well/garden-pasta-salad-recipe/index.html

Vitamin A is associated cell reproduction, immunity stimulation, and the formation of some hormones. Vision, bone growth, tooth development, healthy skin and hair are associated with vitamin A as well.

Fruit sources:

  • Tomatoes
  • Cantaloupes
  • Watermelon
  • Peaches
  • Kiwi
  • Oranges
  • Blackberries

Vegetable sources:

  • Sweet potato
  • Kale
  • Carrots
  • Spinach
  • Avocado
  • Broccoli
  • Peas
  • Asparagus
  • Squash
  • Green pepper

Nut Sources:

  • Pistachios
  • Chestnuts
  • Pumpkin seeds
  • Pecans
  • Pine Nuts
  • Sun flower seeds

Adult dose for males- 10,000 IU/day

Adult dose for females- 8,000 IU/day (12,000 if lactating)

Children age (1-3) – 4,000 IU/day

Children age (4-6) – 5,000 IU/day

Children age (7-10) – 7,000 IU/day

IU (International Unit) = one milligram

 

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Reference link:

http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

Children with lactose intolerance need to limit or avoid diary products so here are two recipes that can help you out.

Balsamic Tomato Chicken and Pasta

Prep time: 45 minutes

Ingredients:

  • 18 oz. chicken breast, cut into small pieces (1/2″square)
  • ½ c. onion, diced
  • 2 cloves garlic, minced
  • 2 cans (14.5 oz.) of diced tomato
  • 1½ c. sliced mushrooms
  • 1/3 c. balsamic vinegar
  • 1 tsp. basil
  • 1 tsp. oregano
  • ½ tsp. thyme
  • ½ tsp. rosemary
  • ¼ c. tomato paste
  • cooking spray
  • 3-1/3 c. cooked pasta

Utensils:

  • kitchen scissors
  • stove
  • measuring cup
  • measuring spoons

Directions:

  1. Spray a large skillet with nonstick cooking spray.
  2. Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
  3. Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
  4. Cook chicken over medium high heat until no longer pink.
  5. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
  6. Mix together well and simmer over medium low heat for 20 minutes.
  7. Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
378 calories
39 g protein
5 g fat
43 g carbohydrate
3 g fiber
88 mg cholesterol
748 mg sodium
51 mg calcium
3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

  • Use low-sodium canned tomatoes and tomato paste if you want to decrease the amount of sodium.
  • Add soy cheeses, such as mozzarella or parmesan.
  • If you want a thicker sauce, add more tomato paste.
  • If you want a thinner sauce, use less tomato paste.

 

Strawberry Smoothie

 Prep time: 10 minutes

Ingredients:

       ½ c. vanilla soy yogurt

       ½ c. strawberries

       2 ice cubes

       2 tsp. vanilla extract

Directions:

  1. Blend all ingredients in a blender until smooth.

Serves: 1

Serving size: 1 cup

Nutritional analysis (per serving):
102 calories
3 g protein
1.6 g fat
0 g sat fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
30 mg calcium
0.6 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you would like to make it sweeter, add sugar or artificial sweetener to taste.

 

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Reference link:

http://kidshealth.org/parent/recipes/lactose/li_balsamic_chicken.html

http://kidshealth.org/parent/recipes/lactose/li_strawberry_smoothie.html