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Ivan's Newsletter
September 15, 2006 -- Issue 014
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Hi,

This issue includes...

1) How Much Exercise to Burn off Foods you Ate?

2) Where to Get Slow Release Protein?

3) Revisited and Updated "Ivan's Choices" section

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I'm writing this newsletter pretty much in the
last moment, so please excuse any misspelled
words and errors. I've got so much to do lately...
it's not funny..
Well, that's my thing. You want to read another
issue with good info...Go right in;-)

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1) How Much Exercise to Burn off Foods you Ate?
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Are you one of these people, who
although compliant with their diet regimen,
still slips off the right path sometimes and eats
some empty-calorie food? By the way I shouldn't
even call it "food". Empty calories are not food.

Any way, this happens to anybody, so I'm sure
it's happened to you in the past as well.

When you eat something that's high-calorie and
on top of it doesn't present any value for
your body, and this "food" puts you above your
daily total calories allowed, the most likely
outcome is your body will store the extra
calories in the form of fat.

And that's the last thing you want...So, what
can you do about it? To reverse the time is
impossible but to try to burn the extra calories
is something very achievable.

Do you know how many calories were in the (junk)
food you ate? Here is how to find out. Go to a
food database like CalorieKing for example.
I usually use their database to find foods
from different restaurants, fast food places, etc.

So, go to CalorieKing and hover your mouse over
the button "Recipes, Articles & more" and find
the "Browse our food database" button. Once there
type in what you had earlier today. Make a
note of the calories.

Now, that you know the calories you have to burn,
what activity should you choose and for how long
should you exercise?

Here are three of the most common physical
activities and the calories you burn for one
hour, based on your body weight:

Stationary bicycle (light effort) - 2.5 cal/lb/hour
Running 10min/mile - 4.5 cal/lb/hour
Weight lifting - 2.7 cal/lb/hour

Once you find how much calories you expend for
an hour, divide the result by 60 to get the
calories burned for one minute. Take the number
of calories from the "food" you want to burn and
divide it by the one-minute calories. This will
give you the number of minutes that you have to
exercise in order to offset the extra calories.

It is very easy but if you are still not sure
how to do it, the link below will take you
to the page with the article I wrote on this
subject.

How Much Exercise to Burn off Foods you Ate?

There is an example that you can follow, plus
there are more physical activities, and even
a table with the most commonly eaten junk "foods",
and the time you have to spend running in order
to get back to where you were before you ate
them;-)

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2) Where to Get Slow Release Protein?
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I don't know about you but I don't
remember to have ever bought a slow release
formula from the ones, available from the big
supplement companies.

The reason is, I'd never get what I want and
I'd pay more, only to get less of what I wanted.

How does that happen? You want a slow-release
formula to use before you go to bed, as this
will ensure that your body is getting amino
acids up till almost the morning. But what you
get is a formula with a hundred items, listed
on the Nutrition Facts label... and casein or
milk isolate is not even in the beginning of
that list, meaning it is not the main ingredient.

That's why I go to web sites that sell protein
(and other powders) in bulk with just a little
mark up - I get what I want and I pay a lot
less.

My favorite site is Proteinfactory.com.
Click on "individual powders" and choose the
casein or milk isolate depending on your budget
(the second is cheaper and is actually about
70% casein and 20% whey). Don't forget to add
Aminogen to it. This will eventually increase
the amount of amino acids that enter your blood
stream.

If you feel you have the necessary knowledge
you should choose "custom formulas", which will
give you the opportunity to add anything else
your hart desires to your custom formula.

Another web site you can go to is:
Trueprotein.com

The first one is my favorite, though...

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3) Revisited and Updated "Ivan's Choices" section
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I had been meaning to add the rest of the
supplements I, and my clients use, in the "Ivan's
Choices" section but haven't had the time until
now.

Last week I added almost all of what I use
including: Meal Replacements (MRP), creatine,
amino acids, fats and oils, sweeteners...

There is still work to be done there. I still
want to add more like: books, calipers, scales,
best carbohydrate sources, free-range meats
and places to find them, etc.

But for now you can at least see what supplements
can be found in my cabinet. It's all there;-)
Go to "Ivan's Choices"

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Copyright 2006 by IvanNikolov.com.
All rights reserved.
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