The last year hasn’t been a good one for vitamin E.

Once considered a wonder supplement, an inexpensive and harmless pill that might prevent heart disease, cancer and Alzheimer’s, a flurry of recent clinical trials suggest it does none of those things.

Some even suggest there is a small chance it could be harmful in higher doses.

Yet while the oily little capsule apparently can’t keep people alive longer, it refuses to die, in part because in nearly every one of the recent negative studies some caveat or contradictory finding creates a glimmer of hope.

It also doesn’t hurt that the dietary supplement industry continues to promote vitamin E and offers experts to refute some of new research.

“It doesn’t go away,” said Edgar Miller, a vitamin E researcher and associate professor of medicine at Johns Hopkins University. “Why does it keep selling when there are so many of these negative studies?”

The answer appears to be a combination of factors, including years of promising laboratory, animal and epidemiological studies; heavy promotion by the dietary supplement industry; and, more recently, contradictory findings within studies showing no overall benefit.

The required daily amount is 22 IU (international units). Many recent clinical trials have ranged from 300 IU to 2,000 IU.

Recent clinical trials of high-dose vitamin E have led some researchers to speculate that vitamin E in megadoses may increase the oxidation of LDL cholesterol, the bad kind.

When cholesterol is oxidated, it contributes to coronary artery disease.

There also is some concern that high amounts of vitamin E may displace other beneficial anti-oxidants from that average person’s diet.

Combining studies

Consider these recent studies: In November, a vitamin E bombshell was dropped by Johns Hopkins University researchers at an American Heart Association meeting.

They pooled 19 clinical trials of vitamin E involving 136,000 patients.

In 11 of the high-dose trials (400 IU or more), the risk of dying from any cause increased 4%, compared with people taking placebos.

Prior to that finding, vitamin E had been considered, at worst, harmless.

“People take anti-oxidants because they want to live longer,” said Miller, an associate professor of medicine. “What we showed is you don’t live longer.”

However, the analysis also suggested that lower doses of vitamin E (less than 150 I.U. a day) were associated with about a 2% reduction in deaths.

Researchers acknowledged several potential shortcomings in their study.

For instance, they noted that several of the high-dose trials involved people with various chronic diseases and may not apply to healthy individuals.

They also said the small size of several of the trials in the analysis and inconsistent reporting of health events prevented a detailed look at the effect of various doses of the vitamin.

“It’s a very flawed analysis,” said Julie Buring, a professor of medicine at Harvard Medical School who recently presented her own vitamin E research.

She also said the 4% increased risk of death was not “clinically meaningful” and could be a chance finding.

Women’s health study

On March 7, Buring and other Harvard scientists presented their own vitamin E study at the American College of Cardiology annual meeting.

Once again, the vitamin threw researchers a curve.

Analyzing data from the Women’s Health Study, a trial involving 40,000 women who got either 600 IU of vitamin E every other day or a placebo, researchers found that it provided no overall cardiovascular benefit such as reduction in heart attacks or strokes.

However, an analysis of a subgroup of women over 65 found a 26% reduction in cardiovascular events.

Buring said that although the finding was “intriguing,” it was not supported by previous research.

She added that it needs confirmation.

Adding even more confusion, the study found a statistically significant 24% reduction in cardiovascular deaths among all the vitamin E users.

Buring also questioned that finding because there was no overall reduction in strokes and heart attacks. She said it was possible that it was due to other cardiovascular causes such as arrhythmias or heart failure, but there was no reasonable biological explanation for that.

“People should look at that further, but it could be chance,” she said.

Buring concluded that vitamin E was neither harmful nor beneficial in preventing cardiovascular disease.

A surprise

About a week after the Women’s Health Study, another controversial vitamin E finding was presented.

The study involved 9,500 people aged 55 and older with vascular disease or diabetes who were followed for an average of seven years.

It found that 400 IU of vitamin E a day provided no protection against cancer or major vascular events such as heart attacks or strokes.

In addition, the study found a disturbing 13% increase in heart failure cases and 21% increase in heart failure hospitalizations.

That was the first time that vitamin E had been associated with an increased risk of heart failure, said lead author Eva Lonn, a professor of medicine at McMaster University in Hamilton, Ontario.

“I am not convinced about the harm,” Lonn added.

Indeed, a recent small study of heart failure patients taking a cholesterol-lowering statin drug suggested that vitamin E actually increased the statin’s ability to improve blood vessel function and lower inflammation.

Lonn and the other researchers said a review of all heart failure events in large vitamin E clinical trials “is strongly recommended.”

Confounding the heart failure finding was what appeared to be a statistically significant 28% reduction in lung cancer cases, although in a secondary analysis of the data the benefit seemed to disappear.

“The numbers are small,” Lonn said. “We think it’s a chance finding.”

The researchers noted that other larger vitamin E trials showed no lung cancer benefit.

Alzheimer’s research

There still is some hope that vitamin E might help prevent Alzheimer’s disease, although in May a clinical trial of 769 patients with mild cognitive impairment found it was of no benefit in delaying the progression to Alzheimer’s.

In that trial, the patients took a mega dose 2,000 IU a day for up to three years, according to the findings in the New England Journal of Medicine.

Other vitamin E / Alzheimer’s trials are ongoing.

The anti-oxidant vitamin enthusiasm of the 1990s is being tempered by clinical trials, according to a JAMA editorial that accompanied the Women’s Health Study results.

“These hopes are now confined to modest expectations for specific disorders and there are concerns about adverse effects,” the editorial said.

Mike Freije from Health Shop
http://www.health-shop.com

http://www.health-shop.info

Imagine visibly erasing wrinkles the evidence of sun exposure, dark patches, age spots: it is possible with the right anti aging wrinkle cream. A good anti aging wrinkle cream should be all about early prevention, treatment, and reversal of wrinkles. Also, the anti-aging medicine recognizes very often that multi-therapeutic approach (including nutritional supplements) may deliver greater rejuvenating effects than by administering single therapies alone.

How does lifestyle play a role in wrinkle formation? Exercise experts are now revising their definition of “aging” to reflect that aging for most people equates to inactivity. Today, thanks to high-tech sports medicine and rehab advancements, men and women in their 90s and 100s are regaining strength and mobility from muscle training. The take-home lesson: it’s never too late to start exercising, but getting a jump start while you’re still agile is best. Also, about 90% of all visual aging characteristics like fine lines, wrinkles, loss of elasticity,spots, are now more and more linked to sun exposure.

The role of antioxidants in any powerful anti aging wrinkle cream

Antioxidants can help in wrinkle prevention, as they neutralize external forces (such as damage from the sun, pollution, wind, and temperature) and internal factors (for example, emotions, metabolism, and the presence of excess oxygen). You can get antioxidants by eating plenty of foods with antioxidants, by taking supplement pills and also by applying anti wrinkle creams that contains them. This is very powerful, and if you use it combined with an anti aging wrinkle cream, it is better.

A number of reputable scientists have been personally consuming antioxidants for years. Dr. Craig Atwood takes Vitamin E and drinks blueberry shakes while conducting research commissioned by the Alzheimer’s Association to find antioxidant compounds to decrease plaques in brain tissue. There are just so many benefits to antioxidants.

When you have an anti aging wrinkle cream with antioxidants, that can help with wrinkle prevention.

It’s really all about choice. What we think we want in life and the life we actually live, all comes down to the choices we make every moment of the day. When we choose to put unhealthy substances into our bodies an energy shift occurs. Poor choices result in negative energies in our bodies and in turn result in disease and aging. When one decides to choose to live a life of vibrant health one needs to learn to make choices to change the energies from negative to positive. You need to choose to bring into the body the energies which will restore your body to a state of optimal health. If you want to have an ageless body you need to create an environment where positive energy forces are in control.

We need to learn how to manipulate these energies in our bodies and change them to positive energies. The choices we make in what we eat, drink and what we think about all have an effect on our bio-electric energy. When we learn what is good for our energy and what is not, and then choose to put the good energy into our bodies then and only then will we be able to create change in our bodies from the inside out.

More and more research is finding that disease is manifested by negative energies within our bodies. Vibrational Medicines can halt and even reverse aging, disease, and poor health. Since quantum physics has proven that everything in the universe is energy and all energy has a vibrational frequency, one need to realize that limiting the negative energies or vibrations in our body and increasing the positive vibrations will create and environment of healthy living.

When we realize that we are made up of energy and are more than a pile of flesh, blood and bones and that we are a part of the same energy that makes up the universe we must align ourselves with this source of energy and allow positive energies into our bodies to create a positive healthy environment. Just as when polluted places on this planet were given the time to replenish themselves by not allowing dumping of waste in rivers and streams, or setting up reserves to not allow vehicles and people to destroy and beat down the environment, the planet has actually been able to repair itself and come back to a place vibrant in energy and life. Learn to make the choices which will bring those positive energies back into your life and allow the energy to permeate your body and restore your heath to vibrant and positive energies.

My Name is Douglas Alp and my company is about exploring and finding ways to live a better, healthier, happier and more abundant life. Join me in my journey to live your life to the fullest.

This article was brought to you be Douglas Alp, of MyCompleteLife.com. Please enjoy a copy of my Free 17 page report on Optimal Health and Anti Aging by clicking on the
Following link http://mycompletelife.com/

It is important to understand the place calcium should have in your diet. Even though there have recently there have been several news items outlining the effects of having to little calcium in the average diet; the chances are that most people still don’t fully appreciate the effect of calcium on your digestive processes and the working of your heart.

Calcium is one of the basic elements that have got to be there throughout the processing of our food during the digestive process, and during the beating of your heart. If you are suffering from a calcium deficiency in these two areas, then that can contribute to heart disease and osteoporosis where the bones are weakened. If you don’t take enough calcium in via your daily diet or with vitamins, your body will start to extract the calcium reserves in your bones, to enable it to have enough to maintain the normal body processes. This is why older women are often susceptible to developing osteoporosis, and many of them don’t even realize they are at risk from this debilitating condition. Once the amount of calcium in your blood drops to a low level, the body will start to draw calcium out of the bones. This will result the bones becoming more porous and brittle. This explains the rise in broken hips in older people, especially women.

To be able to absorb calcium into our bones two things are required the female hormone estrogen and exercise (even though estrogen is a female hormone it is present in males as well). As those of use who are somewhat older will know, both of these things are in shorter supply during our later years, mainly because the body doesn’t create estrogen after the menopause, and as we get older, we gradually lose the ability to exercise to the same degree.

If you have decided that you want to supplement your calcium levels, there are certain forms of calcium that are more easily digested. The best absorbed type of calcium comes in the form of a pill in the form of calcium salt like calcium carbonate or calcium phosphate.

You do need to be careful about some forms of Calcium on the market today, both bone meal calcium and dolomite calcium have been found to some times contain toxic metals such as arsenic, mercury, lead, and cadmium. Also you may have heard that antacids contain calcium that you can use as a supplement instead of vitamins, this information is quite correct. However, to have any effect you’d have to take a handful of antacids and quite often they contain substances that disrupt the digestive process so it is best not to use them in this way. The best advice to get a supplement to you calcium level is to purchase a good calcium carbonate or phosphate vitamin supplement and establish the regular habit of taking them first thing in the morning with your breakfast.

However one word of warning, if you suffer from heart, kidney, liver disease, or high blood pressure, you must consult a physician before taking calcium supplements because they could result in taking to much calcium because the medicine you’re already taking may contain a built in supplement, or may cause a reaction if combined with calcium.

The recommended daily dosage is 800 milligrams of calcium each day. This level is fairly accurate for most women until they are past the menopause and the level of estrogen production is reduced or even stops all together. At that time, calcium intake should be increased to a level of 1500 milligrams per day; almost double that of pre-menopausal women.

By the sensible use of a calcium supplement many experts think that you can help to off set some the problems associated with brittle bones in later life and also maintain a better heart function.

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Since natural and/or dietary supplements are not FDA approved a two-part disclaimer must accompany them on the product label: that FDA has not evaluated the statement and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

For further information and news about Coral Calcium supplements pay a visit http://www.coral-calcium-review.com.

You may reproduce this article provided you maintain an active link back to http://www.coral-calcium-review.com.

By Captain Jim Hirt

In the prior fishing articles, we started with the importance of location, tackle, temperature and good record keeping. I also covered some of my key ways to find fish in early spring on Lake Michigan and the hot set ups to keep the rods dancing. Let us now go into more detail on location of temperature breaks and how to work them. The first and perhaps most important is how to find these sometimes subtle temperature changes. Your primary tool, and one you cannot do with out, is a surface temperature gauge. I use the one built into my fish locator. It also has a graph to show the temperature history over the last hour. This may not be necessary but it can help when mapping temperature over a given area. The big pond is very cold in May also some years even into June. Your ability to monitor temperature and stay in as close to the target species preferred temperature will make or break your day on the lake. Let us assume most of the lake is in the forty-degree range and your target species is Coho, browns or Chinooks. All of these fish are looking for two things: temperature as close to their preferred range and food.

Out of Milwaukee we are fortunate to have several rivers flowing into a large harbor. The rivers warm earlier than the lake and the mouth of a river is a place to start with a temperature check. In addition, you should be checking each of the three gaps in the break wall that creates the harbor. A south wind will push the warm water out the north gap. This will turn the fish on in this area while the south gap is too cold for productive fishing. The way I start any day is to work the warmest water or water nearest to preferred temperature I can find. After working this water, I move to cooler water. Sharp temperature breaks are usually better at holding fish then gradual changes. Always consider the wind direction, not only when you are fishing but what it has been doing over the last several days. A light east wind on our western shore moves warmer surface water on shore and contributes to a rise in temperature and a good bite close to the shoreline. All harbors with rivers have some current flow and the wind determines the direction that warmer water will flow when leaving the harbor. Fish that warmer water and into the cooler lake water keeping an eye on your temperature gauge. When you get action note your location by land sightings and temperature. Stay with that temperature to find active fish. If you have worked the harbor and gaps with no or slow action, look for temperature breaks on the lake created by shifts in wind direction. If you are interested in fishing Lake Michigan please consider booking a charter. Find charter fishing boats here.

The cultivation of olive trees has been traced as far back as 6,000 B.C.
in Syria and there is certainly evidence that oil from this marvellous
plant has been used for thousands of years in the Mediteranean regions.
There are many references to its’ use in the Bible, both for culinary
and ceremonial purposes, and of course an olive branch has been adopted as
a sign of peace ever since the dove returned to Noah carrying one and thus
indicating that the flood waters were receeding.

In more recent times the health giving properties that the
ancients attributed to olive oil have been substantiated by modern science
and it is now generaly agreed that it has the ability to lower
cholesterol levels, thus reducing the risk of heart attacks. In addition
olive oil has very high levels of the antioxidant vitamins E and K which
provide a defence mechanism that delays ageing and prevents carcinogenesis,
atherosclerosis and liver disorders. It has very high levels of monounstautated
fats, 77%, and it is this which attributed with the ability to positively
alter the ratio between good and bad cholesterol.

The Mediterranean Diet, in which olive oil plays an
important part, is now considered to be one of the healthiest in the world with
people from those regions experiencing lower rates of heart diseaes, cancer
and other degenerative diseases than elsewhere in the Western World.

The olives are pressed as soon as possible once they arrive at the mills.
This is done mechanicaly today and whilst it maybe filtered it is otherwise
untreated and so is totally natural. Olive oil is then graded according
to its’ acidity.

Extra Virgin Olive.

Oil Virgin olive oil having a maximum free acidity, in terms of oleic
acid, of 0.8g per 100g, the other characteristics of which comply with
those laid down from this category.

Virgin Olive Oil.

Virgin olive oil having a maximum free acidity, in terms of oleic acid
of 2g per 100g, the other characteristics of which comply with those
laid down from this category.

Olive Oil.

Olive oil obtained by blending refined olive oil and virgin olive oil,
other than lampante oil, having a free acid content, expressed as
oleic acid, of not more than 1.5g per 100g and the other characteristics
of which comply with those laid down from this category.

Olive Pomace Oil.

Oil obtained by blending refined olive-pomace oil and virgin olive oil
other than lampante oil, having a free acid content expressed as oleic
acid of not more than 1.5g per 100g and the other characteristics of
which comply with those laid down from this category.

In addition to its’ many health giving benefits olive oil can also be used externally as
a beauty and health aid:-

For the softest hands imaginable:

Mix one teaspoon of olive oil with half a teaspoon of salt and massage
into your hands. The salt exfoliates and the oil softens. You will be
amazed at how soft, smooth and blemish free your hands look. Also
useful for removing heavy staining, oil etc. Works well on elbows,
knees, feet and can be used as an all over scrub prior to bathing
(probably best to take a shower unless you fancy sitting in the middle
of an oil slick!). For particularly rough skin, substitute sugar for
the salt.

For soft, shiny, manageable hair:

Massage olive oil into your hair and leave for as long as possible
before shampooing. Repeat weekly.

To prevent dandruff:

Rub into the hair a mixture of olive oil and Eau de Cologne. Then
rinse and shampoo as normal.

For a relaxing massage:

Warm some olive oil (place container in hot water for 5 minutes) and
add a drop or two of your favourite essential oil.

For Earache:

Warm some olive oil as above, add a few drops to the ear and then plug
with cooton wool.

Olives.

In addition to the oil that can be obtained from this wonderful ancient
tree the fruits themselves can also be eaten and are likewise a very healthy
addition to any diet. They too are of course high in heart protecting
monounsaturated fats and vitamin E and they also contain a variety of
phytonutrients such as polyphenols and flavonoids. The
anti-inflammatory actions of the monounsaturated fats, vitamin E and
polyphenols in olives may also help reduce the severity of asthma,
osteoarthritis, and rheumatoid arthritis, three conditions where most
of the damage is caused by high levels of free radicals. The vitamin E
in olives may even help to reduce the frequency and/or intensity of
hot flushes in women going through menopause.

Article submitted by
Ruth Polak the owner of http://www.costadelsol-vacationrentals.com A web site specializing in holiday villas and
apartments on the Costa del Sol and in Rural Andalucia. You will also
find lots of information about Spain and Andalucia, in particular.

Our bodeis needs adequate protein daily for healthy weight management and peak physical performance. Unfortunately, many dietary protein sources, including meat, cheese and nuts, are also high in unwanted fat and calories. Protein Powder is a convenient way to increase your protein consumption, which helps you maintain your energy level between meals, speed your metabolism and helps you to build and maintain lean muscle mass.

Fast Facts

Whey protein is a source of the amino acids cysteine and methionine, which are vital for muscle development.
Contains no fat, carbohydrates, cholesterol, salt, sugar or sweeteners.
It can be added to your cereal, yogurt, soups and pasta sauces to provide complete protein to any meal.
A protein-enriched meal can help you feel fuller longer, making weight loss easier.

Soy-based products are on the rise for very healthy reasons.

Promote heart health and overall wellness with the super power of soy protein. Learn how to get your recommended daily dose of this super bean.

The humble soybean boasts some extraordinary benefits. In 1999, the FDA approved a dietary health claim for soy foods, recommending an average daily intake of 25 grams of soy protein, with soy isoflavones, in addition to a low-fat, low-cholesterol diet, to reduce the risk of heart disease. This final rule is based on the FDA’s conclusion that foods containing soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of cardiac-heart disease by lowering blood cholesterol levels.

One of the ways that soy seems to promote heart health is thanks to its high content of isoflavones.

Soy protein and soy isoflavones have been shown to promote healthy cholesterol that is already within normal range.
Soy isoflavones help the body regulate estrogen levels, which may help alleviate many of the symptoms associated with menopause and PMS.
Soy protein enhances the body’s ability to retain and better absorb calcium into the bones. Soy isoflavones help by slowing bone loss and inhibiting bone breakdown.

For more information visit www.thinkslimntrim.com

Jennie Keer http://www.thinkslimntrim.com

I am sure you have heard you have to build more muscle so you can burn more fat. I’m sure you have also heard that you have to put your body into extreme calorie deficit in order to lose weight. I’ll bet you’ve also been told that eating a high protein diet will make you lose weight faster.

Do not do high protein diets! Too much protein can cause kidney failure.
Be careful!

If all we had to do is burn more calories than we take in, weight loss would be easy. Why? Because most people stop eating when they want to lose weight. It works for 2-4 weeks but then all of a sudden, it stops. Your body adjusts to the lower calories. Now you have to drop your calories even further to keep losing weight. Pretty soon, you’re starving yourself.

Think about this. Let’s say your body required 1600 calories per day. If you ate only 1000 calories that would mean you would lose weight according to the theory. If that’s the case you should be able to eat all the STARCHES and SUGARS you want as long as you did not exceed 1000 calories. Let’s take it one step further. Let’s say you eat nothing but 1000 calories from doughnuts. Well, you should lose weight, right? Definitely not!

Besides getting sick you would gain weight. But why? Because the body utilizes each and every calorie you eat in a different way. The body uses calories from proteins differently than calories from starches. So the bottom line is not HOW MUCH we eat, it’s WHAT AND WHEN WE EAT! How about that! You can eat more and lose weight. The key is to eat mini-meals every 2.5 to 3 hours, keeping your body fueled and your metabolism humming.

Make sure you include vegetables at every meal and fruit in at least 3 meals. Choose whole (unrefined) grains such as old-fashioned oatmeal, brown rice or buckwheat groats and natural starches such as sweet potatoes and beans. Also, eat small portions of protein with each meal. Your portion size should equal the size of a deck of cards. As for fat, it’s best to get your fat from flax oil, salmon and other sources that provide essential fatty acids (Omega 3, 6 & 9). To limit the amount of saturated fat you eat make sure you eat skinless chicken breast and remove all visible fat. If you want an omelet or scrambled eggs, use one whole egg and 5 egg whites.

The body not only utilizes each and every calorie you eat differently it also BURNS each and every calorie differently. Your activity level will determine which calories the body will utilize for energy (protein, carbs or fat). Most people will only burn calories from the foods they’ve eaten during the day and never tap into their fat stores. In other words, they eat so they can go to the gym and burn it off; a never-ending cycle. Unfortunately, some people don’t eat enough and they go to the gym and burn off muscle proteins. They lose weight, BUT they also get flabby due to the loss of muscle tissue.

The idea is to supply your body with the calories it needs to maintain proper bodily functions, AND burn off calories from stored fat. If you over-eat, your body will store the excess calories as fat. No matter how much you exercise, you’ll still be storing fat, not losing it. If you eat too little your body will think it’s starving and hold on to its fat stores. No matter how much you exercise, you’ll keep your stored fat and lose precious muscle.

If the body’s functions are met first by supplying it with the amount calories it needs, several times throughout the day, it will rid itself of fat incredibly fast. Trust me, the human body is not meant to be fat.

My fat loss and fitness plan “Every Body Loses” will give you the tools you need to begin a healthy fat loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you’re serious about losing fat and getting fit go to http://www.aim4nutrition.com and get started TODAY!

Aimee Deak is a certified personal trainer, nutrition analyst and
author of the book, “Every Body Loses”, an easy-to follow,
step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her
website http://www.aim4nutrition.com

It seems that there is no substitute for quality customer services as far as the mobile broadband segment is concerned. A YouGov poll was organized in February to gauge the importance of customer service and 2,143 adults took part in it. The responsibility of conducting the research and analysis of this poll was handled by a leading billing and customer management service provider, Convergys. The results were beyond normal expectations, when it was revealed that nearly 17 per cent of the people in the UK preferred to pay that little bit ‘extra’ for improved customer services.

These results should be a wake-up call for mobile broadband providers who seem obsessed with increasing their margins rather than ensuring that their present and prospective customers are satisfied with their services. The poll results further disclosed that only 5 per cent of the people preferred an option that promised lower costs but poor services. A majority of the people were of the opinion that their queries should be resolved when they communicate with the provider’s customer service representative for the very first time. Most of them wanted more assistance, particularly at the time of choosing and to compare mobile broadband services, and insisted upon the need for a proficient staff member who could guide them.

Similar sentiments were echoed by Jean-Herve Jenn President of Convergys, International, who said that operators could gain immensely in terms of revenue as people were willing to pay a premium for better services. It is pretty obvious that customer service scores over a particular brand or price of services and promises to bring in bigger profits for the service providers, but are they even listening?

One of the biggest mistakes many new bodybuilders make is that they don’t pay attention to their muscle building diets with the same detail, desire and determination with which they pay attention to their weight training program.

You constantly see people throw out numbers such as your weight training program is 85% of your results or that muscle building diets are 95% of your results. I’ve always rolled my eyes at these sorts of statements and found them rather silly. No one can know for sure how to break this down.

But I can tell you this, if you neglect (or ignore completely) one or the other, whether it be your training or muscle building diets, your results will only be a fraction of what they could be - if you get any results at all!

So let’s talk about the importance of your diet and nutrition plan in your quest to gain pounds of quality muscle masss.

The truth is, no one will ever gain muscle without food. Muscle
building nutrition for muscle gain is simply a matter of eating. But that doesn’t mean there isn’t a lot to learn. Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn’t the way to gain muscle. You’ll just end up with the other weight problem. That’s right, even if you are lifting properly, you’ll find yourself adding more fat than muscle to your body. And no bodybuilder I know wants to do that.

High quality protein should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight.

If you weight 150 pounds, try and take in at least 225 grams of
protein each and every day. I know this sounds like a lot and
you could probably do okay with 1 gram of protein per pound of
bodyweight. But if you find it really difficult to gain muscle,
this extra protein can help.

Here’s a good starting guide for the number of calories you need
to eat in your musclde building diets. A simple, yet highly
accurate formula is to multiply your bodyweight by 20. For
example, if you weight 150 lbs, you need at least 3,000 calories
per day to maintain your bodyweight.

To grow and build muscle, you’ll need more. Here’s a quick guideline based on your weight. Remember, these numbers are for underweight people with high metabolisms trying to build lots of muscle quickly.

175 pounds and under - add 400 calories per day

176-200 ponds - add 500 calories per day

201 pounds and over - add 600 calories per day

To break down what you need in your muscle building diets:

Eat A Lot of Protein - At least 1 gram of protein per pound of body weight, preferably more.

Eat A Lot of Calories - If your goal is to gain weight fast, you most likely have little body fat and a high metabolism. While in the gaining weight stage, don’t worry about adding a little bit of fat during your gaining weight phase. A good rule of thumb to start with is to multiply your body weight by 20 to get the number of calories you should be consuming each day.

If you weigh 150 pounds you should be consuming at least 3,000 calories a day. If you find, after a couple of weeks you haven’t added any weight, you’ll need to increase this number. This is just a starting guide. If you have a really high metabolism and you are working as hard as you should, you may need to increase your caloric intake.

Eat 6 meals a Day - This makes sure your body has the protein and calories it needs at all times. It also allows you to eat the high number of calories that you need.

Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.

Here’s a sample weight gain drink you can make up and use in your muscle building nutrition program.

100 grams of protein powder

2 quarts of whole or 2% Milk

2 cups of skim milk powder

2 cups of chocolate ice cream

4 tablespoons of peanut butter

1 banana

Mix in a blender and drink throughout the day, in addition to your regular food meals.

Add or subtract ingredients based on individual taste preferences and number of calories needed.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine and is a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Lean Muscle He is the author of two books, also available at his site.