Healthy Chocolate chip oatmeal and cranberry cookies

3/4 cup sugar
1/4 cup brown sugar
1/2 cup olive oil
1 large egg
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1 cup flour
1 1/2 cup oats
3/4 cup dried cranberries
1 cup chocolate chips
Preheat oven to 375 degrees
Whisk sugar, brown sugar and oil
Add egg and vanilla extract and whisk
Add cinnamon, baking soda, salt and flour
Fold in oats, dried cranberries and chocolate chips
Use hands to form cookies and drop on a cookie sheet with non stick foil
Bake 10-12 mins

Baked Donut recipe

If you’re like me, sweets are your kryptonite, and are what prevent you from achieving your fitness goals. Especially donuts, however recently I stumbled across this recipe, hope everyone enjoys.

Baked Donuts
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Donut Mixture

1/2 c Flour
3 Scoops low fat, low suger cupcake batter
1 Tbl sp Baking soda
1/4c Oil
1/4c Almond Milk
1 Tbsp Vanilla Extract
1/4c Stevia
1 Egg

1. Stir dry ingredients first.
2. Add egg and all the wet ingredients
3. Mix thoroughly until all clumps are gone
4. The ideal consistency is like a thick pancake mix as it will be molded from the donut maker.

Stevia Powdered Sugar/VCB Glaze

1. Pour Stevia or any sweetener into a blender.
2. Blend until the sugar crystals are powder like

or
Suger free icing

Consider your genetic somatotype for more effective training

Regardless of genetics, everyone can make dramatic physical changes by bodybuilding. Understand your genetic strengths and weaknesses, and then use that knowledge to help you achieve the muscularly proportionate physique you desire. Although few people fit entirely into one category, it is best to think of your shape when you were a teenager to see which category fits you best. Here are the three most widely accepted somatotypes, or physique classifications, and some training suggestions.

BODY TYPE NO. 1: ENDOMORPH
CHARACTERISTICS: Large bones, wide hips and waists, short muscles. Slower metabolism means easier ain fat easily.
TIPS: Focus on restricting and burning calories, Regular cardio is a must. Stick to moderate reps (8-15) to gain muscle mass, which will utilize more calories than fat. Don't restrict carbs too much, because endomorphs frequently exhibit less energy than the other somatotypes. Don't let your small clavicles, coupled with a larger pelvic girdle, dissuade you from trying to improve your V taper. Accentuate side-delt and upper-lat development, and do minimal work for hip and oblique muscles.
RECOMMENDED EXERCISES: Side laterals and upright rows with a shoulder-width grip. Pullups and pulldowns to the front will help add to your visual width. These recommended exercises should probably be done early in your workouts, when you are at your freshest.

BODY TYPE NO. 2: ECTOMORPH
CHARACTERISTICS: Thinner bones and longer limbs. Naturally thin. Narrow shoulders, hips and waists. High energy levels and a high metabolism.
TIPS: Consume more calories and protein, while conserving energy. For the most part, avoid cardio. Keep workouts short, heavy and intense, with low reps (6-10) for the basic compound lifts. Don't train large bodyparts more frequently than once every four days. Get plenty of sleep for recuperation and strive to take in easily digested protein within two hours of bedtime. If you are too thin and want to fill out your limbs, fully stretch each bodypart before and after training it to help your muscles reach their maximum length.
RECOMMENED EXERCISES: Focus on movements that emphasize the lower area or lowest muscle of a bodypart, such as cable rows and one-arm dumbbell rows for lats, and hack squats and leg extensions for quadriceps.

BODY TYPE NO. 3: MESOMORPH
CHARACTERISTICS: Naturally muscular with larger-than-average bones and rib cages. Most pro bodybuilders can be classified as this somatotype. Tend to gain muscle easily, and yet they are the most prone to overtraining, because they tend to see gains quicker.
TIPS: Although a mesomorphic bodytype is the best for bodybuilding success, each bodypart should be worked only once a week, with routines that combine high intensity with moderate volume.
RECOMMENDED EXERCISES: As long as it's working, stick to a traditional program with the right combination of compound and isolation movements, with reps in the 8-12 range for most.

Resources: Flex magazine and fitnes

Preworkout - Pomegranate juice for a better pump

Every hardcore bodybuilder knows to take nitric oxide boosters like arginine, not just for the pump they deliver, but for muscle growth and strength gains as well. Few may realize, though, that to help protect their increased NO level, they should consider reaching for a cold refreshing glass of pomegranate juice.
Researchers at UCLA have recently reported — in the aptly named journal Nitric Oxide — that pomegranate juice was effective at protecting NO against oxidative destruction. In laboratory tests, the scientists compared the effects of the juice on NO destruction and NO action to other antioxidant-rich sources, such as Concord grape juice, blueberry juice, red wine and vitamins C and E.
Pomegranate was found to be more effective at protecting and augmenting NO than all the others. In some cases, it was more than 300 times as powerful. The researchers determined that the potent antioxidant activity is responsible for the juice's benefits on NO.
Drink eight ounces of pomegranate juice with 20 g of whey protein right before workouts. It will provide NO protection for a better pump, as well as supply 40 g of long-lasting carbs to help fuel the workout. Most fruit juices, like pomegranate, are part glucose (for quick energy) and part fructose (a longer-lasting fuel source).
Since pure pomegranate juice can taste tart, dilute it with 16-20 ounces of water or mix it into whey protein. Vanilla- and strawberry-flavored whey powders work well in this NO-boosting muscle-growth concoction.

Reference: L.J. Ignarro et al., "Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide," Nitric Oxide, September 2006, 15(2):93-102.

Take vitamin D to boost testosterone levels and strength

This is a geat article I stumbled upon, hope you guys enjoy it.

If you still think vitamin D only aids bone health, then you’ve missed out on all our articles about its impor- tance for muscle strength. Yes, muscles actually have vitamin D receptors crucial to strength.
Two new studies further highlight the importance of D when it comes to muscles. German scientists found that men with higher blood levels of vitamin D had sig- nificantly higher levels of testosterone and lower levels of sex-hormone binding globulin than those with low levels of vitamin D in their blood. Having lower SHBG, means that more test is free to get into the muscles and increase muscle growth. Another study found that col- lege-age women with lower blood levels of vitamin D had significantly higher levels of fat in their muscles than those with high levels of the vitamin. You can store body- fat both under your skin and in your muscles. Having fat- tier muscles not only means that you have more bodyfat, but also potentially weaker muscles.
To make sure your vitamin D levels are up to par, as well as your testosterone levels and muscle strength, take 2,000-5,000 international units of vitamin D3 per day with meals.

Morning versus Evening Workouts

OPENING ARGUMENT Research on the topic of when to train mainly covers the effects of the time of day on strength. In general, the majority of the research confirms that athletes are considerably stronger in the evenings than in the mornings. Although being strong during the workout is important, to bodybuilders, the major importance is muscle growth.

THE INVESTIGATION A study from the University of Southern Mississippi had 16 weight-trained males work out for 10 weeks in which they followed a twoday training split for four workouts per week. Each workout consisted of about 45 minutes of weight training followed by 45 minutes of cardio. Half the subjects trained in the morning (before 10 AM) and the other half trained in the evening (after 6 PM).
THE RESEARCH Findings revealed that the group that trained in the evening had about a 3% increase in lean muscle mass and about a 4%
decrease in bodyfat, while the group that trained in the morning had almost no increase in lean muscle mass and no decrease in bodyfat. The researchers weren’t sure why there was a difference, but surmised that the greater increase in muscle mass may have been due to the fact that people are typically stronger in the evenings. They also suggested that the greater decrease in bodyfat may have been due to the later training boosting the subjects’ metabolism at a time when it normally starts to decrease.
THE VERDICT It appears that training in the evenings may offer a slight advantage to gaining strength, boosting muscle mass and dropping bodyfat. Of course, the best time of day to train is always when it’s most convenient. That way, you train more consistently, which is ultimately the best method for achieving steady results.

— Jim Stoppani, PhD
Reference: T. Scheett, “Effect of training time of day on body composition, muscular strength and endurance,” National Strength
and Conditioning Association Annual Meeting
http://www.flexonline.com/training/mass-builders/trial-morning-versus-evening-workouts

Ultimate Arm workout

Tired of having skinny arms? Tired of having jelly roll arms? Well I know I was once, and now those days are behind me! Check out my arm workout that will create an after-burn like no other! Not only will it promote fat loss in your arms, but create lean muscle!

The workout consists of the following:

Warm up - With resistance bands, do seven standard curls, seven hammer curls and seven wide outside curls.

Set 1 (Super-set)

Tri-set - With resistance bands and dumbbells do seven standard curls, seven hammer curls and seven wide outside curls. (If this is too difficult, you shouldn't struggle, perform with just weights)
Triceps skull crusher - Perform with barbell or resistance bands. You can do this on stability ball to engage your core, on a regular flat bench or on your floor. 8-12 reps.

Set 2 (Super-set)


21's - Perform with resistance band or barbell for a total of 21 reps.
Triceps kickback 8-12 reps.

Set 3 (Super-set)

Reverse curl with resistance band or barbell. 8-12 reps
Diamond push ups to failure

Complete 5 rounds.
One minute break in between sets, and maximum of 3 minute rest between rounds.