...Building muscle mass is not just about what you do in the gym, it is also about WHAT, HOW OFTEN and WHEN you eat. Find out more about proper muscle building nutrition by reading this article on the best way to approach your muscle building diet. Having the right nutrition plan is an important piece of the muscle mass building puzzle. To get big you need to consume more calories than you burn. Then, with the proper workout plan the excess calories will then be molded into quality muscle mass. Start with consuming around 1.5 grams of protein for each ONE pound of body weight. As you get bigger and stronger you will need to up the intake to 1.8 grams because of increased demands and energy expenditure as a result of a bigger physique. Without taking the proper amount of protein you cannot achieve muscle growth because protein builds and rebuilds muscle tissue....
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...2 It can be seen on television, read in the paper, and heard on the radio that it's time for America to get into shape. Obesity is up and engaging in healthy exercise is down. The obvious thing to blame is poor food choices and if that's coupled with working long hours then it's no wonder. Nevertheless, despite those issues people are finally deciding to make fitness a priority in their lives by watching what they eat and exercising more. However, they may find that the weight's not coming off, physical performance is going down, or they can't seem to put on any muscle. The culprit behind these issues may be surprising: sleep. A lack of sleep, which is becoming the norm in our society, is being proven to negatively effect several key areas of one's physical fitness. First, studies show a connection between sleep deprivation and weight control including less fat loss, changes in metabolism, and increased hunger. Next, research conducted on sleep restricted athletes resulted in less stamina, slower reaction times, and changes in mood. Finally, tests on sleep deprived subjects showed lowered testosterone, growth hormone (GH), and insulin-like growth factor 1 (IGF-1) levels which all play major roles in building muscle. Getting enough sleep every night is more important to your fitness than you may think. Research suggests that an inadequate amount of sleep is detrimental to weight control, physical performance, and muscle growth. Weight Control A lack of sleep has...
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...Amanda Phillips Research Paper Professor Perry Fundamentals of Human Nutrition April 2, 2013 Vitamin B Complex is made up of several B vitamins. They are essential for the bodies normal functions. B vitamins can be referenced by many different names such as vitamins B1, B2, B3, B5, B6, B7, B9, and B12. There are also their scientific names: thiamin (B1), riboflavin (B2), niacin, nicotinamide or nicotinic acide amide (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9), and cobalamin (B12). Each vitamin B has its role in our health and is important for a healthy body. For example Vitamin B1, thiamin, plays many key roles in the body: metabolic cycle for generating energy, aids in the digestion of carbohydrates, essential for the normal functioning of the nervous system, muscles and heart; stabilizes the appetite; promotes growth and good muscle tone. Having a B1 deficiency may lead to mental depression and constipation; weakness and feeling tired; nervous irritability; insomnia; the loss of appetite; paralysis and loss of weight; or even heart and gastrointestinal problems. Vitamin B2, riboflavin, is necessary for carbohydrate, fat and protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails, and hair; alleviates eye fatigue, promotes general health. Having a deficiency of B2 may result...
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...Amino Acids and Athletics Ana-Merrie Selves SCI 241 Science of Nutrition December 10, 2010 Glenn Johnson Many athletes mistakenly believe that consuming protein will augment performance, and some even believe consuming additional of particular amino acids will further the effect of building muscle as well as amplify performance. However, research cannot support these beliefs, and specifically the intake of certain amino acid supplements has no connection to fitness. In fact, a paper by the American Dietetic Association stated an inordinate amount has not shown to improve performance (Stockton, 1988). The amount of protein optimal is arguable when talking to nutritionists and athletic doctors. The amount of protein recommended for adults is approximately two ounces a day for a 180-pound male, although research suggests young athletes may break down muscle protein for energy. A 1987 paper by the dietary association admitted the recommended daily amount could be low for exceedingly active adults, increasing the proposed daily amount be increased by nearly 25% (Stockton, 1988). North Americans are noted to eat double the protein necessary, whether active in sports or not, and essentially people are unlikely to consume too little protein. Consuming more protein previously was thought to achieve nothing, but also not harmful; simply expelling the excess (Stockton, 1988). Evidence now indicates that excessive protein or amino acid supplements may be damaging; kidney and digestion...
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...school track. I live for competition and know that health and nutrition in bodybuilding is vital. To be a winner, one must be the fastest, strongest, and most trained. Our bodies are our engines, and we must put the correct fuel in them to keep them going to work at their full potential. The three well-known, tested workout meal plans that I have researched are: Arnold Schwarzenegger, P90X, and Johnny Ahl’s plan. This paper seeks to explore what each bodybuilding meal plan entails and how these popular plans compare and contrast. I will begin with the history of bodybuilding and nutrition; then I will break down each meal plan one by one and compare the plans. The goal of this research will be to find out what it requires to gain lean muscle mass for strength and performance in sports. In fact the website, www.bodybuilding.com has 162 articles on how bodybuilding can improve sport performance in many different sports. Giving clear studies and research on how muscle strength and training play a significant role in the performance of the athlete. This research will provide guidance for all male bodybuilders and athletes between the ages 14-60 to help them reach their peak performance. The History of Bodybuilding: In the 1920’s and 1930’s, it was made clear that health nutrition and physical appearance were closely connected. It was found that weight training was the best route for muscular...
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...Blood Doping Biology Research Paper Samantha Reid University Seven time consecutive Tour De France champion and yellow rubber band seller of the decade openly admitted to blood doping. His name was Lance Armstrong and not only did he live through cancer, but he was one of the greatest athletes the world has ever known. His list of achievement goes on until his banishment for professional racing and the stripping of his titles. He admitted to using banned substances including steroids and blood doping in an interview with Oprah Winfrey on January 17, 2013. Why would a man with so many accomplishments cheat the system with prohibited procedures and the use of illegal performance drugs? The three topics that rise in answering why Lance Armstrong blood doped is explaining what blood doping is, the advantage and disadvantages of it and drug use in profession sports. To describe what blood doping is one must first understand some key terms. Hemoglobin is a red protein responsible for carrying oxygen in your blood. Another key term is the cardiovascular system and this is an organ system that distributes the blood throughout the body to deliver nutrients and remove waste. And the respiratory system is the organ system that carries out gas exchange in your body. These three things all work together hand in hand like a smooth operating clock. The respiratory system gets the oxygen from the air and transports it to the blood carried in the hemoglobin. The oxygen enriched hemoglobin...
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...materials as per the design are it mixing, lifting and placing them in place, installation, delivery and storage of the materials. Material handling can be by machines/equipment or directly by the workers themselves. Handling and storing materials involves many different activities such as hoisting, manually carrying bags or material and stacking supplies. Employees can be injured by improperly lifting materials (manually and by machine), falling objects and improperly stacked supplies. This paper concentrates on the human ability in the movement and placement of materials and other facilities as work progresses on site. An examination of activities on an active site have been undertaken to inform this paper on the practicability and applicability of researched theories relating to human lifting capability on site. The following sites have been examined and findings discussed later in this paper: • Proposed Primary Security Screening Facility - JKIA Nairobi • Construction of a Terminal Building at Isiolo Airport • Crescent residential apartments in Kileleshwa • Riverside place apartments in Lavington. The human aspect on sites being examined relates to the handling of materials and other facilities on site. It is noted that manual handling involves activities that...
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...microeconomics and macroeconomics. Then there are neuroscientists studying happiness from a medical attitude, helping themselves to come up with conclusions; but how every discipline measures happiness varies. Happiness might be measured on a rating scale or any modern technology such as electromyography that measures the activity of smile muscles in the face. But I personally think this kind of technology might end up in biased results. Smiling doesn’t always reflect happiness; it might be forcefully done, people might be forced to smile because it is part of their daily work to be gracious and pleasant, so we can’t base our results on one such factor as smile muscles rather there should be more than one factor taken into consideration while measuring happiness. Studies also report how forceful smiling led employees to distress and eventually quitting work. A research paper was published in the Academy of Management Journal, in which a sample of bus drivers were studied for their fake emotions and the after effects of these emotions. As Joanna (2009) discusses, ‘Surface acting’ and ‘Deep Acting’ were the two variables of study. A research found that when these bus drivers were forced to smile and suppress the negative thoughts, they ended up worsening their moods and quitting from work. On the other hand when the...
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...| Assessment Research Paper | Assessing the Young Child-Professor Speers | | | Assessment Research Paper There are many different aspects and things to consider when discussing the subject of child development. In this paper I will be discussing and identifying three examples of major conditions in children, and their impact on development and learning, demonstrate a plan that would enhance an interest area, change in behavior or bring new knowledge to parents, children and staff, I will give examples of how assessments are applied in the early childhood classroom and how early childhood curriculum is used with assessment tools, and identify three assessment inventories used for birth through six the assessments that can be used for child developmental portfolios. The first type of major condition in children that has an impact on development and learning is autism. Children with autism spectrum disorder (ASD) don’t tune into other people in the same way as typically developing children. For example, a child with ASD might not respond to his name, make eye contact, smile at caregivers, or wave goodbye without being told to. A child with ASD also might not use eye contact to get someone’s attention or communicate. Children with ASD find it hard to see things from other people’s perspective. They might have trouble understanding that other people can have different desires and beliefs from them. Children with ASD can struggle with focus, attention, transitions...
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...ABSTRACT Stem cells have offered much hope by promising to greatly extend the numbers and range of patients who could benefit from transplants, and to provide cell replacement therapy to treat debilitating diseases such as diabetes, Parkinson's and Huntington's disease. The issue of stem cell research is politically charged, prompting biologists to begin engaging in ethical debates, Stem cell research offers great promise for understanding basic mechanisms of human development and differentiation, as well as the hope for new treatments. However, human stem cell research also raises sharp ethical and political controversies. This paper will discuss the types of stem cells as well as some of the controversies involved in stem cell research. Introduction According to Wikipedia, stem cell can be defined as “biological cells found in all multicellular organisms, that can divide (through mitosis) and differentiate into diverse specialized cell types and can self-renew to produce more stem cells.” A stem cell could be regarded as one of the basic building blocks of the human body. Stem cells are important because they have the ability to become different cell types, and scientists are working on developing ways to use stem cells to repair or regenerate damaged organs or tissues. This could lead to therapies for a whole range of conditions such as heart disease, diabetes, Parkinson's disease or Alzheimer's, although at present it is impossible to tell whether this will happen...
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...Prof. Brown Engl. 101 Research Paper False Image, Real Effect Advertisements do not always present the truth but people can still choose to accept it as truth. Advertisers have always stretched the truth in order to sell a product. Advertisements present everything as an extravagant, over the top, perfect for all, necessity. Throughout time, new techniques for advertisements have developed. Because of technological advancements there are more ways to advertise as well. Before, news and anything good would have been spread through word of mouth. Now, there are voices coming through radio stations telling people what they want and need. Advertisement pictures and videos are constantly being played on the television screens, cellphones and almost any other electronic gadget. Advertisers still manage to stretch the truth, now in more creative ways. Advertisements, especially print, are photo-enhancing and distorting images to create a false image. Photographs of human beings, taken to help sell a product, are now being altered and becoming the product. There are many studies that have been conducted on the effects of these altered images, however a majority of these studies revolve around the female body. Targeting men with other men on advertisements is something that has spread widely and effected men's body image. Advertisements give a false image of how men and women should look; these advertisements need to reduce or label the level of retouching or possibly stop retouching...
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...Food Intake – 3 Days Robert Claudio SCI/220 Human Nutrition 19 de enero de 2011 Prof. Angela Del Toro Nieves Abstract This paper is intended to explain my nutritional endeavor for the past three days. I will be providing different aspects of my nutritional needs and an in depth analysis on how proteins fats carbohydrates and fiber take part in an everyday diet and what are these functions. This is intended to broaden my views of a healthy lifestyle, and how to achieve it through a variety of food groups. In this essay the resources utilized where provided by the educational institute with the purpose of facilitating my research objectives. Food Intake – 3 Days In my recorded daily intake the foods that provided protein were beef, turkey, chicken and beans. All of the foods mentioned before provided lipids. The recorded protein, carbohydrates and lipid intakes were above the recommendations of my DRI. Since they were too high I would recommend eliminating the beef and any parts of the chicken and turkey which have excess fat. I would add more lean meats and organically proteins. Surely I would eliminate any high fat foods, emphasize in low fat – low carbohydrate foods like vegetables and salads. I ate both complete and incomplete proteins, but combining both they provided a complimentary asset of proteins. This is very important, “any protein that is incomplete on its own but may become complete when combined with other proteins to provide all of...
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...consumers, companies and businesses needed to keep up with demand; therefore, hiring skyrocketed. However, it was not just the jobs and spending that were rocking, but what products were being purchased. The economy was no longer looking for necessities to live on, but products to serve an entirely new thought: enjoyment. With this new rise in personal use for enjoyment, automotive companies seized the opportunities and began building vehicles that were strong, fast, and beautifully. Chevrolet, Ford, and Dodge were vying for the number one muscle car. Out of this battle eventually came the Charger, Challenger, Mustang, and Camaro (just to name a few). However, even these vehicles could not compete with the Chevrolet Corvette. The Vette came out in 1953, the first of its kind. This car had it all: power, beauty, speed, and the price tag. The first 300 were actually hand-made, and made a splash to the American public and their new found wealth (Vettemasters.com, 2014). Along with the car, came one of the most illustrious advertising campaigns ever utilizing paper ads, radio, and even commercials. The ladder companies took years to come out with a comparable, but even those never made it to the stage the Vette has owned for the next four decades. Today, the Vette is still ahead of the American automotive curve; however, is beginning to fall behind its newest rivals from Europe and Asia. This car has the entire American history in its rearview mirror, and needs to decide where to...
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...Jennifer Zapata Career and Life planning 11/22/2013 Career research #2- Massage Therapist 1.) Massage Therapists 2.) Athletic Trainers, Chiropractors 3.) Nationally, according to ONET, massage therapists are estimated to take home about $35, 970. Based on careerinfonet.com, massage therapists in the state of Oregon take home between $31,700- $84,600. Of course, the wage difference would depend on experience, successfully gaining clients, and promoting well. 4.) Massage therapists typical hours worked can be all over the place. It depends on the environment you work in. The environment can range from personal care services, offices of chiropractors, traveler accommodation, including hotels and motels, and fitness and recreational sports centers. Most massage therapists, especially if they are self-employed, provide their own table or chair, sheets, pillows, body lotions or oils. Based on bls.com, many massage therapists work part time, only about 1 out of 4 worked full time in 2010. So, a massage therapist does not have specific hours and it will vary from week to week. 5.) Benefits will be determined to whether or not you are self-employed or work for a company. If you are self-employed, then you would be taking care of your own medical, dental, vacation, you are your own boss. If you work for a chiropractor’s office, then they may offer benefits and vacation time. 6.) Based on careerinfonet.com, the prompted website from ONET, the trends are...
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...Cannabis/Marijuana for Our Environment, Health and Ecology A Research Paper in English Submitted to: Mrs. Ma. Leonor M. Vertucio Submitted by: Mayuga, John Angel Ocino, Angel Joseph I. Introduction Our topic is about Cannabis, also known as marijuana (sometimes spelled "marihuana") among many other names, refers to any number of preparations of the Cannabis plant intended for use as a psychoactive drug or for medicinal purposes. According to the United Nations, cannabis "is the most widely used illicit substance in the world.“ The typical herbal form of cannabis consists of the flowers and subtending leaves and stalks of mature pistil late female plants. The resinous form of the drug is known as hashish (or merely as 'hash') The major psychoactive chemical compound in cannabis is Δ9- tetrahydrocannabinol (commonly abbreviated as THC). Cannabis contains more than 400 different chemical compounds, including at least 66 other cannabinoids (cannabidiol (CBD), cannabinol (CBN) and tetrahydro cannabis varin (THCV), etc. which can result in different effects from those of THC alone. In modern times, the drug has been used for recreational, religious or spiritual, and medicinal purposes. We choose this topic to know and to inform our listeners that marijuana is a harmful plant...
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