Fitness Model Secrets from Katarina Van Derham on How to Stay Healthy







Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

MODEL, ACTRESS, ENTREPRENEUR, PHILANTHROPIST, AND VEGAN

“A vegan diet will make you feel invincible, and you will start attracting more positive events. Your whole life will change. You are what you eat on a physical, mental, and spiritual level.”

As a model, Katarina Van Derham has landed on the cover of over 60 magazines worldwide and appeared in over 600 major media outlets. She appeared in 21 national and international print and TV commercials and has been voted one of the 100 sexiest women in the world by magazines on three different continents.

Katarina is a Founder, CEO and Editor-in-Chief of classic, glamour lifestyle magazine VIVA GLAM established in 2012. VIVA GLAM offers alternative approaches to traditional lifestyle, with a strong focus on vegan, organic and cruelty free brands.

Being a vegan of 20 years and passionate about animals and nature inspired her to launch her own cruelty-free line of eyelashes KAT lash.

Traveling the world, Katarina hopes to start a foundation to build small vet clinics in the rural parts of the world and islands, where hurt animals are left to die without any chance of getting help. She believes the clinics are also very important due to a need to spay and neuter.

Katarina supports great charities such as SCIL, Peace4Animals and PETA. She has also worked with RedLightChildren.org to help end child slavery and exploitation.

Q: Tell us the story of arriving in the US with only $500 in your pocket at the age of 22. 

I grew up in Slovakia during the ’70s-90s socialistic system.

My upbringing was very humble but beyond beautiful and loving.

Until I was 10 years old, we didn’t have plumbing in the one-bedroom house by the train tracks.

We had to use an outhouse, which had magazine tear sheets plastered all over its inside as an isolation.

I remember always staring at James Dean’s cover of Life magazine. I remember thinking how good he looked and that we didn’t have men looking like that in Slovakia. I learned to be happy with having very little. I learned the value of life and family and the importance of staying humble and real.

But as did many Europeans during those years, I also got influenced by the Western culture. The music, the movies, and the fashion world became very fascinating to me. I started to realize I didn’t really fit in Slovakia and its people’s mindset. As a teen, I was very active and always searched for information about the Western world.

My first job was very lucrative. I worked for a French company in the office as a secretary and in accounting and marketing. It was then when I started to feel I was hitting a dead end in my life. For four years, I had a good job, a nice and simple boyfriend, and a daily routine, which was okay.

“Everyone would be asking me the same questions: When are you getting married, and when are you going to have kids? I started to feel as if I was choking.”

One day, someone from California came to my work to talk some potential business with my boss. His business card was my ticket out of my situation. I started to think about my options. In the ’90s, it was almost impossible to get any type of U.S. visa. Everyone’s application was getting turned down.

But not to bore you with all the details, I found a way to get my business visa. Once I did, I called the guy from California to see if he could somehow help me; in 1998, I was on my way to AMERICA. The currency rate exchange was brutal at that time, so I was able to collect only $500 from my family after I paid for my plane ticket.

Once I arrived to California, I was able to start working right away, passing out flyers for a cleaning company for $6/hour, working only four hours a day. That was enough money to buy food and pay for rent, which I shared with another six people in a three-bedroom apartment. I even had to share the bed.

“Looking back now, I don’t know how my parents even let me leave. But I know one thing: I owe them big time and am forever grateful they did.”

The ’90s were so different than now, so the advice I would have for someone who is 22 years old and wants to come to the U.S. now is this: whatever your mind can conceive and believe, it can achieve.

Q: With all of the success you have had (VIVA GLAM, KAT Lash, modeling, acting, etc.), what is your greatest professional achievement? 

I feel my biggest success in life is my life journey itself. I reflect on the past a lot, and to be honest, I don’t have any regrets.

“I was able to maintain my values, integrity, and never sold myself even when I was broke and had no roof above my head, even when I spent Thanksgiving among the homeless people at the Laugh Factory on Sunset Boulevard or had to sleep in the car.”

As a young girl, I was offered many shortcuts to “success and money.” I had men getting naked in front of me, trying to take advantage because they knew I had no rights in this country as an immigrant. Somehow I still managed to look at the sun, breathe the California air, and be happy.

Q: Tell us about the charity work you’re involved with.

I try to support charities as much as I can, but in life, I’ve learned you have to choose and focus on one cause because you simply can’t be everywhere and help everyone. Since my roots are deeply in nature and being a vegan, I choose to support animal charities.

I believe we need to start with changing and enforcing laws, and that’s why my favorite charity is SCIL (Social Compassion in Legislation) and of course, PETA.

Love them or hate them, PETA has changed laws in many countries and positively influenced millions of people around the world.

“I believe if everyone chose and focused on helping one cause, the world would be a much better place. You can’t help everyone, but everyone can help someone.”

Q: Tell us the story of how you became a vegetarian and how in 2009 after reading Skinny Bitch, you became a vegan.

One beautiful day while taking a train ride with two of my best friends in Slovakia, I got to sit next to a vegetarian. We exchanged a couple of words, and I got really intrigued by this man. I asked him if he really believes people can live without eating meat.

He said, “absolutely,” and added that he hadn’t eaten meat for over 20 years. I observed his physique; he was lean and had a wrinkle-free face clean of any acne. He was calm. At that time, I was 18 and a big meat eater.

Everyone around me had diabetes, was overweight, and had some kind of illness. I also remember people not being too attractive, and somehow I linked it to eating high amounts of cholesterol and meat.

“So that day, I came home and asked my mom, who had type 2 diabetes and high blood pressure, to make me my last meat dinner. It was a beef stew with cooked potatoes.”

I wasn’t sure how long I would last as a vegetarian, but I am happy to say that after 22 years, it is still my last meat dinner. My mom was very supportive of it. Four years later, I relocated to the U.S. and enjoyed eating all the American dairy products.

However, as years went by, I learned more and more about the quality of American foods, as well as the animal abuse that goes into it. Someone suggested the book “Skinny Bitch” to me, and that was it for me. I became vegan.

Q: What advice would you give to someone just starting out on this path?

First, it is important to know what a vegan diet and lifestyle does to people.

Becoming vegan will clarify your mind, and you will find answers to questions you’ve always had and couldn’t find.

A vegan diet will make you feel invincible, and you will start attracting more positive events. Your whole life will change.

You are what you eat on a physical, mental, and spiritual level.

Q: What did you eat yesterday?

Yesterday, I ate two slices of bread with Kite Hill vegan cheese, tofurky, and tomatoes for breakfast.

For lunch, I had a chopped salad from PitFire pizza with Daiya cheese, tomatoes, avocado, corn, and all the good stuff that comes with it. For dinner, I had a vegan margherita pizza from the same place.

Q: What does the first 60 minutes of your morning look like?

My first 60 minutes of every morning consists of drinking coffee, catching up on social media, and posting new content while still in bed.

Q: Favorite three exercises and why?

In general, I like to do body resistance training, circuit training, and weight training. I love doing squats because it is the best exercise for my lower body, which is naturally built thicker. I love doing crunches because my mid-section is long and strong and this exercise is pretty easy for me yet very effective. I also love doing push-ups because they make me feel like a superhero.

Q: Fun fact most people don’t know about you?

I am double-jointed.

I have a removable tooth in my mouth.

I’m a true Sagittarius woman. That is to say, Sagittarius Archers are fun-loving, free spirits. They are forgiving and have a great sense of humor. But if wronged, watch out! Archers can zero in on an enemy’s weakness and retaliate quickly. Energetic Sagittarius loves to travel and has a talent for gambling. Archers don’t like deceit or pretension. Their standards are high; they are loyal, intelligent, and honest.

Q: What is the biggest personal challenge you have had to overcome in your life?

My biggest challenge always has been my speech. Growing up I had a speech problem where I couldn’t pronounce the letter “r.” It is almost in every word. I was made fun of, and eventually, I developed a way of speaking where I was able to completely eliminate words including “r.”

As a teenager, I became so good at that, even my boyfriend of six years never knew I had this problem. When I was already living in the U.S., I’d developed very large polyps on my vocal cords. They got so bad that in 2008, I had to have them paralyzed for six weeks.

All that time, I had to walk around with a pen and paper and communicate that way. I still have to be very careful and not overuse my vocal cords. And the last but not the least is the fact English is my fourth language. Especially being a publisher, I struggle with the proper grammar all the time.

“But I work on it every day, and in a way, I find it a good challenge because I’m learning and growing and that always makes me feel alive and human.”

To get more fitness model secrets , watch this video – What we EAT in a DAY as Victoria’s Secret Models

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Fitness Model Secrets on How to Stay Healthy

5 Mindful Eating Tips for Weight Loss


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

MINDFUL EATING TIPS (IT HELPS WEIGHT LOSS)

What is mindful eating?

Mindful eating is the act of bringing your attention to what you are doing in the moment: eating.

Too often, we use meal time to watch a TV show, get some work done, or engage in mindless conversation. You know the feeling when you sit down for a meal, and you get up ten minutes later, not remembering what you ate or how you ate it all so fast? That is mindless eating. Where is the mind-body connection or even enjoyment in all that?

Mindful eating is connecting to our food as we eat by fully engaging our awareness to the process. 

I never quite thought about the positive health implications of this beyond the fact that I began to feel more energized when I ate mindfully. But a plethora of recent research has shown that the benefits are much more than just emotional.

Mindful eating has a practical application when it comes to weight maintenance, treating obesity, weight loss, and even diabetes self-management.

In the April 2013 edition of the “American Journal of Clinical Nutrition,” researchers reviewed 24 studies conducted on mindful, or attentive, eating to see what impact it had on diverse population groups. The researchers concluded that incorporating mindful eating into our diets provides an accessible and reliable way to monitor our food intake, maintain our weight, and aid in weight loss without the need for dreaded calorie counting. 

One main area that mindful eating seems to be affecting is our self-control with how much we eat.

One main area that mindful eating seems to affect is our self-control with how much we eat.

Through mindful eating, subjects seem to be more able to listen to their body’s physiological cues as far as how much food is needed, rather than just eating whatever is put in front of them. A study conducted on mindful eating in Australia found that mindful eaters end up eating smaller serving sizes of energy-dense foods, which is reputed by nearly every diet to be an effective way to manage our weight and metabolism.

Mindful eating allows us to observe our emotions during meal times and not have them override our physical needs. Another study found similar results in university students. 86 percent of students who engaged in mindful eating ended up eating healthier diets, and showed an ability to avoid overconsumption and weight gain (and presumably late night pizza runs). Through mindful eating, we become more aware of what we are actually eating, and are more likely to monitor our diets.

When it comes to treating obesity, mindful eating is also showing promising benefits.

Though obesity is a complex issue and highly individualized, researchers have found that individuals with obesity tend to be more impulsive when it comes diet choices. In this study, the impulsivity of individuals’ food choices was first tested in a control run before training individuals in mindfulness and mindful eating.

Participants who completed the mindful eating session showed to have more self-control and to make less risk-averse decisions when it came to choosing food. These findings illustrate that mindful eating can change behavior in a way that leads to long-term weight loss.

Even in other serious chronic conditions, mindful eating could help in treatment.

In diabetes self-management research conducted at Ohio State University, mindful eating was studied in conjunction with diabetes self-management education (DSME), which focuses on educating patients about their food choices. Participants were split into two groups: one practiced mindful eating for three months, and the other practiced DSME for three months.

Researchers found that both groups showed nearly identical outcomes when it came to weight-management, lessened depressive symptoms, and resulted in higher energy. Researchers hope that this study can lead to further use of mindful eating as a part of diabetes management as it would be a “treatment” that is minimally expensive (you can do it on your own), and perhaps equally effective. Though more studies need to be conducted, these results are intriguing and promising. 

In summary, these studies are proving what mindfulness practitioners have sensed for generations: mindful eating allows us to actually listen to what our bodies are telling us about what we are eating and how much we need.

You may be thinking to yourself:

  • “Does this mean I have to eat by myself all the time?”
  • “Do I have to change my diet? This is nice and all, but really, my schedule is too busy to set aside a long chunk of time to eat slowly every day.”
  • “How is this practical?”

Mindful eating is not just another dietary fad. It isn’t asking you to change your food choices. Mindful eating will allow you to listen to your body to find the diet that’s actually best for you, whether that’s vegetarian, vegan, flexitarian, or something much more suitable for your lifestyle.

Mindful eating can be adapted to any diet effectively.

It does not ask you to eat as a hermit, either.

Communal eating is one of the best ways to connect with each other. What’s better than sharing a meal with family or close friends? By bringing mindfulness to eating with each other, we come back to the present moment.

Our phones are away, and our mind is on the people around us when talking and the food we are eating each time we take a bite. Our conversations have more depth, and we appreciate the meal much more.

Mindful eating does not have to be slow or take forever.

You can eat mindfully without moving at a sloth’s pace. Just pay attention to chewing the food. Put away your computer for a moment. I swear, you will still get your work done on time. After you finish eating, you will realize you weren’t only eating, but also meditating and recharging.

While eating slowly may help you ease into eating mindfully, you will soon see that it has more to do with focusing on eating when you’re eating, versus multi-tasking, which is what most of us tend to do.

Mindful Eating Tips

Here are a few suggestions on getting started:

  1. Set aside a meal time when you have some flexibility in your schedule. For the first mindful meal, you’ll want to be able to take your time. Make sure you are free from distractions: TV off, computer put away, smartphone on silent and out of reach, etc.
  2. Before you eat, take three deep breaths in through your nose and out through your mouth. Remind yourself to appreciate the good fortune that you have nourishment sitting in front of you (many don’t).
  3. Process the food through your senses. Appreciate what it looks like. Think about what the food feels like in your hand. How does it smell? What is the texture as you bite through? What flavors are coming through and at which parts of your tongue? By doing this, you’ll engage your attention on the present moment and the food at hand.
  4. Chew slowly, thoroughly, and mindfully. Remember, you’re not in a hurry and have all the time in the world right this minute. Put your fork/spoon down between bites.
  5. Journal the experience. This helps crystallize the positive experience in your mind, and reinforces the behavior. Next time you sit down to eat, remember this mindfulness practice and simply be fully present with your food.

To get mindful eating tips for weight loss, watch these 2 videos below –

Diabetes Matters: Mindless vs Mindful Eating

How to Change Eating Habits with Mindful Eating

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Mindful Eating Tips for Weight Loss

Spot Reduction Exercises: How to Reduce Fat in Your Most Troublesome Spots?


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

FAT LOSS: CAN WE TARGET JUST THE BELLY?

Spot Reduction: Is It Possible and How Can You Do It?

Legendary bodybuilders like Arnold Schwarzenegger, Franco Columbu, and Frank Zane did hundreds of sit-ups because they believed they could target an area with exercise and lose fat in that area (i.e. “spot reduction”).

In the fitness industry, the concept of spot reduction has been passionately debated and argued on both sides.

First, let me say that no one will argue that calorie intake in relation to how many calories are burned matters when it comes to fat loss.

However, new research seems to support what the bodybuilding legends used to practice.

The Case FOR Spot Reduction

Medical researchers and fitness professionals have yet to fully agree on whether spot reduction is possible or little more than a myth. But there is compelling and promising evidence that suggests targeted exercise can actually help you reduce fat in your most troublesome spots.

A study published in the American Journal of Physiologytested 10 healthy men while doing one-legged knee extension exercises at 25 percent of their max for 30 minutes, followed by exercise at 55 percent max for 120 minutes with the other leg and then at 85 percent max for 30 minutes with the first leg.

According to the researchers’ conclusion, “Blood flow and lipolysis are generally higher in SCAT [subcutaneous adipose tissue] adjacent to contracting than adjacent to resting muscle irrespective of exercise intensity.” Thus, specific exercises can induce “spot lipolysis” in adipose tissue.

Another study conducted by researchers at the University of Copenhagen in Denmark required men to perform single leg extensions with light weight for 30 consecutive minutes. The researchers discovered increases in blood flow in the men’s subcutaneous fat cells in the exercising leg when compared to the other leg.

Ultimately, they concluded that body fat is disproportionately used from the specific part being trained. In their application statement, the researchers hypothesized that this effect would be replicated in other muscles and body parts as well.

The Case AGAINST Spot Reduction

However, some fitness experts are convinced (and some studies have shown) that it’s not possible to reduce fat in just one single area of the body. This argument points out that fat can only be lost from the body collectively as a whole by way of proper diet and exercise.

The American College of Sports Medicine states that believing spot reduction is possible is one of the top 10 most common mistakes people make while trying to lose weight. In an ACSM Health & Fitness Journal article, James A. Peterson Ph.D., FACSM writes, “No exercise will eliminate fat from a specific area of the body, just as no change in your level of caloric intake will guarantee that the fat will melt away in the area of the body you most want to address. As a rule, the pattern in which you lose body fat is genetically predetermined.”

Back in 1971, the University of California, Irvine conducted a study on tennis players because their arms see a disproportionate amount of exercise based on the nature of the sport.

According to the researchers’ experiment, there was “no significant difference in the thickness of subcutaneous fat over the muscles of the arm receiving more exercise as compared to the arm receiving less exercise.” These studies provide direct evidence against the validity of the concept of “spot reduction.”

More recently, researchers at the University of Connecticut studied 104 adults during a 12-week resistance training program to assess fat in their non-dominant arms before and after the program. The conclusion was that fat loss was generalized but not significantly more noticeable in the arm that was targeted. Their results were published in the journal, Medicine & Science in Sports & Exercise.

Spot Reduction Strategies

But despite the skeptics and naysayers, I’ve found that spot reduction is an integral part of any holistic bodybuilding training regimen. There are so many different aspects involved in training, and spot training has its place in helping you achieve the shape and form you’ve been working towards.

First, let’s take a quick look at how the body burns fat:

  • Resting metabolism (fuelled by your heart beat, breathing, and cell division)
  • Digestive metabolism (as your body turns food into amino acids)
  • Exercise metabolism (from physical activity)
  • The liver stores energy as glucose and releases it into the bloodstream
  • The brain receives signals to use stored fat as energy
  • Hormones activate an enzyme in the blood vessels of fat tissue
  • Energy is delivered to working muscles, using fat cells as fuel
  • Fat tissue shrinks when exercised and muscle grows

Spot reduction exercises work by increasing blood flow and putting fat to use in the fat tissues closest to working muscles. The key is to contract the muscles adjacent to your targeted fatty area and schedule your aerobic activity and midsection workouts properly in your gym routine.

The results are often subtle and only measurable in small increments, which is why so many fitness buffs are quick to write off spot reduction as a myth. It can also take many months for spot reduction work to make a visible appearance on your body.

This means you’ll need an extra dose of dedication to stick with it. Medical researchers often only follow subjects for a few weeks or months, which may indicate why scientific results have been inconclusive.

Spot Reduction Exercises

The most effective spot reduction exercises are ones that involve high reps and combine those reps with high-intensity cardio workouts. Adding variety to your routine and interval training go a long way in targeting your problem areas.

Here are a few targeted exercises to try for your trouble spots:

Abs:

Glutes:

Thighs:

Squats (stick with these and lunges)

Abduction machine (waste of time)

Love handles:

Observations & Conclusions

Spot reduction is always a popular weight loss topic because it seems logical and appeals to our intuition. When you target a specific body part with your training, you won’t exclusively lose fat in that one part; you’ll lose it everywhere. However, spot training helps you work more of the fat in your target area than anywhere else.

It’s easier to see the results of spot reduction training in athletes and bodybuilders who are already fit, while more casual exercisers should start off with a more general approach to getting in shape. This is particularly important to remember for abs workouts, which increase blood flow to the midsection to chip away at fat covering up the muscles underneath.

Remember that gender and genetics play a big part in where your fat accumulates and where you’ll lose it from first. Target the muscles around your fatty areas for the best results, and be patient with your progress. Spot reduction works to mobilize fat next to working muscles, but it takes time and is just one piece of the complex puzzle of body sculpting.

To get more ideas on how to reduce fat in your most troublesome spots, watch this video – 5 At​-​Home Exercises ​to ​Lose Belly Fat (CRAZY FAST)

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Plant-Based Recipes for Athletes

Bodybuilding vs. Powerlifting – How to Gain Muscle Mass Fast?


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

WHAT GIVES BODYBUILDERS BETTER MUSCULAR SHAPE, SIZE & DEFINITION THAN POWERLIFTERS?

Donnie Thompson, Ryan Kennelly, Benedikt Magnusson, and Konstantin Konstantinovs are some of the biggest names in powerlifting, and without a doubt, their lifts are impressive.

But no matter how many records they break and titles they win, they will never achieve the muscular shape, size, and definition of the world’s top bodybuilders.

Bodybuilder Ronnie Coleman in his prime is an excellent example of perfected muscle definition. And the four-time Mr. Olympia, Jay Cutler, was definitely onto something when he described how much more muscular he became after training with lighter weights.

The singular goal of a powerlifter is to lift the heaviest possible weight, just once. Their training regimen leaves them resembling freaky-looking beasts. But in fact, these types of muscular gains are far from healthy, sustainable, or desirable.

Many powerlifters are actually considered to be clinically obese, and male Olympic weightlifters tend to be between 10-17 percent fatter than athletes in other sports.

Meanwhile, bodybuilders have consistently been more successful at building up and defining their physique. This is largely due to higher reps, a more fluid tempo of lifting, and a varied approach.

In this post, we take a closer look at the science behind why bodybuilders have bigger and better muscles than powerlifters, to help you achieve the gains you crave at the gym.

Essentials of Muscle Hypertrophy

Muscle hypertrophy, a technical term for muscle growth, is a phrase that you’ve likely heard around the gym but have a few misconceptions about. To start, there are two types of muscle fibers: slow-twitch muscle fibers and fast-twitch muscle fibers.

The slow ones are less likely to grow and produce power. However, these fibers are more resistant to fatigue. Slow-twitch fibers are involved in low-intensity movements done over extended time periods.

Good examples of these are walking, swimming, and other aerobic activities. Slow-twitch muscle fibers have limited ability to generate extreme force or strength and are generally endurance oriented.

When subject to resistance training, they will increase in size, but not as fast as fast-twitch fibers will.

The fast-twitch muscle fibers are the ones that bulk up faster because they have a higher rate of contraction that boosts their strength and power. But unfortunately, these are the muscles that are more susceptible to fatigue after your workouts.

Non-contractile hypertrophy occurs when there is an increase in the muscle cell’s non-contractile elements, such as glycogen, collagen, and other cellular subunits.

Another term used to refer to this condition is “sarcoplasmic hypertrophy,” mainly because force is produced by the contractile units of skeletal muscle fibers called sarcomeres.

While sarcoplasmic hypertrophy will not affect your one-rep max, growth in muscle size will be evident due to the increase in non-contractile elements.

Understanding the Pennation Angle

Another key concept to understand in this comparison is the pennation angle. This is the angle formed by muscle fibers that are in line with a bodily action.

A study published in the Journal of Strength and Conditioning Research compared 52 male bodybuilders and Olympic weightlifters and found that the bodybuilders had far greater isometric elbow extension force.

The researchers concluded that the larger pennation angle, the lower the force relative to a muscle cross-sectional area in strength-trained athletes.

So basically, as the pennation angle goes up, the muscle’s ability to generate force goes down. And the training methods of bodybuilders support greater pennation angles compared to powerlifters.

Another study involving men who underwent unilateral resistance training of the triceps brachii muscles for 16 weeks reinforced the fact that the way you train can induce changes in the architecture of your muscles and decrease specific tension.

Tension and Sustained Effort

Because a powerlifter’s training regimen is focused on the squat, bench press, and deadlift, their other muscles don’t have the chance to fully grow and develop.

Building tension is the most effective way to develop muscle, but there are many other factors to consider too. The type, degree, frequency, and duration of the tension you hold make a huge difference when you’re trying to build muscle.

There are several types of muscle contractions that play into how a muscle generates force and begins to grow. Concentric contractions involve a muscle actively shortening, while eccentric contractions are muscles that are actively lengthening.

Meanwhile, a passive stretch occurs when a muscle is lengthened while in a passive state, and isometric contractions involve holding a muscle actively at a fixed length.

Ultimately, passive tension doesn’t pack on as much lean muscle mass as active tension does.

Another factor to consider here is sustained effort through isometric contractions. To increase muscle across a region of the body, a balance between the active and passive length tension relationships must be achieved.

And to achieve the maximum force, eccentric resistance training can alter these relationships by increasing the structural units of myofibril in striated muscles.

Furthermore, increased stiffness in bone-to-bone connective tissues (ligaments, tendons, cartilage, extra-cellular matrix, etc.) can raise muscle-to-bone force transmission and result in improved muscular gains as well.

High- and Low-Rep Training Styles

One of the biggest reasons why bodybuilders pack on muscle better than anyone else is the higher number of reps they do. This is best achieved with a moderate rep range, say between six and 12 reps per set.

A study involving 15 young men that was published in PLoS One concluded that low-load, high-volume resistance exercise is more effective in inducing acute muscle anabolism than high-load, low-volume training.

When you train with very few repetitions because only one lift is required for competition, you increase strength but not necessarily muscle definition.

Powerlifter training also doesn’t allow enough time under tension for the slow twitch muscle fibers to develop. Conversely, bodybuilders expose their muscles to longer periods of stress to help these muscles grow.

Muscle Isolation & Execution Strategies

Muscle isolation is also a key strategy of bodybuilding, including many single-joint movements. Bodybuilding training works individual muscles through their entire range of motion and length to fully activate the muscle fibers inside.

In contrast, powerlifters utilize their entire body to lift a tremendous amount of weight for that one epic rep.

Also, the way you execute a lift makes a huge difference in how it develops your muscles. An important bodybuilding strategy is to position the body so the muscles at work can feel the stress and overcome it.

However, powerlifters generally focus on lifting the heavy weight in the easiest way possible to reach their goal.

Tendon Insertion

Strength is relative to a multitude of factors; however, one that stands out among the rest is tendon insertion.

TNation: Let’s use a biceps curl as an example. Say you’re curling a 60-pound dumbbell and you’re halfway up at 90 degrees and moving very slowly.

To figure out a general estimate of muscle force requirements of the biceps, you divide the moment of the resistance arm by the length of the muscle arm.

This means that you multiply the resistance (60 pounds) by the resistance arm (say 15 inches from the elbow to the dumbbell) and then divide it by the muscle arm (say 1 inch from the elbow to the biceps insertion).

This would give us 900 inch-pounds, a measure of torque. In this example, the biceps must produce 900 inch-pounds of force.

What happens if the individual’s biceps tendon inserts 2 inches away from the fulcrum? Now you divide by 2 instead of 1, which means that the biceps now only has to produce 450 inch-pounds of force to hold a 60-pound dumbbell at a 90-degree elbow angle.

This just goes to show how important tendon insertions are to the amount of external force one can deliver. Two individuals may have the same amount of strength in their biceps, but due to leverages, one can lift twice as much weight as the other.

Genetic Influences

Genetics come into play because each of us is born with a specific number of slow-twitch muscle fibers and fast-twitch muscle fibers that contribute to muscle hypertrophy.

These types of muscle fibers don’t typically convert into the other type, no matter what form of training you do.

Yet one study that looked at the muscle composition of powerlifters and bodybuilders compared test subjects with extreme hypertrophy to those who had undertaken six months of heavy resistance training.

This European Journal of Applied Physiology and Occupational Physiology study concluded that the elite group had more muscle fibers than the control group did, which means that some athletes may be predisposed to greater muscle growth because of genetics.

It’s also natural for people to gravitate toward the things they are good at, so it’s not surprising to see those with a higher propensity for strength become powerlifters.

In the same way, those who have a higher disposition for size are more likely to focus on bodybuilding.

That’s because bodybuilding focuses more on symmetry, conditioning, muscularity, and overall aesthetics, and powerlifting is all about leverages and technique refinement.

The Role of Supplementation

It’s impossible to ignore the fact that both bodybuilders and powerlifters take supplements, steroids, and other drugs to enhance their performance.

With the same levels of chemical assistance, bodybuilders still overpower powerlifters in terms of muscular development and physique.

Building muscle size and definition has nothing to do with lifting the heaviest weights. Rather, it’s all about technique, contraction, time under tension, and breaking down muscle so they can grow back bigger.

Resource: Ultimate Guide to Vegan Protein and Bodybuilding Supplements

Ultimately, It’s All About Training and Intensity

Although genetics and supplements may play a role in an athlete’s physique, muscular shape, size, and definition is ultimately determined by how they train.

This is because muscular definition is attained through a combination of isolation training, high-rep ranges, mind-muscle coordination, and calculated intensification strategies.

The way you lift weights can impact how your muscle fibers grow and develop, because a high-rep, low-load style of training stimulates slow twitch muscle fibers that are less likely to grow.

It’s also important to note that more reps don’t necessarily translate into more muscle growth, because intensity has a great deal to do with your overall gains.

A final study to point out is a 2015 one published in Physiological Reports.

The researchers found that the test group that performed high-intensity workouts four times per week with four sets of three to five reps gained significantly more muscle than the group that did 10-12 reps in each set with less intensity.

Not only did the group that trained at 90 percent of their one-rep maximum (instead of 70 percent 1RM) gain more strength, but they also gained more muscle.

This was because they activated their muscle fibers in an advantageous way to impact a greater percentage of muscle tissue.

If you look at pictures of powerlifters and bodybuilders side by side, you’ll begin to notice clear differences in their physique and how the “bodybuilder look” is the most aesthetically pleasing and powerful.

So, focus on your intensity and reps more than the amount of weight you have on the bar if you want to achieve it.

And after all this research and comparison, there’s one glaringly obvious fact that stands out: Powerlifters stand to gain more muscle when they begin to train like bodybuilders — it’s that simple!

To get more ideas on how to gain muscle mass fast, watch this video – 5 Proven Ways to Build Muscle (5x Faster)

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Plant-Based Recipes for Athletes

What is the Best Way to Cure All Types of Vertigo Permanently?


Click HERE to Discover How You Can Heal Your Vertigo and Dizziness Permanently in Just 15 Minutes

Cure All Types of Vertigo Permanently – The Very Deadly Effects of Vertigo

There are many different underlying causes of vertigo.

One of these is really serious.

But because it happens momentarily, people don’t pay attention to it or take it seriously.

It is however very serious, and potentially deadly – and according to a recent study published in the journal Circulation it can lead to even more worrying problems in middle-aged and older people.

The deadly effects are related to the extreme dizziness that some people feel when they stand up after sitting or lying down.

When you stand up, your body needs to increase your blood pressure momentarily to ensure enough blood reaches your brain.

But sometimes something goes wrong and extreme dizziness follows.

This condition is called orthostatic hypotension. It happens because a person’s blood pressure drops by at least 20 mmHg systolic points or 10 mmHg diastolic points.

But if the blood vessels in the lower body do not constrict fast enough to increase blood pressure for that moment, the blood cannot leave the lower body fast enough to go back up to your heart, meaning there is not enough blood for your heart to pump to your brain.

New research suggests that this effect could put middle-aged people at more risk, as they have higher chances of developing dementia.

The scientists analyzed information involving 11,503 participants over a 20-year period between the ages of 45 and 64 who had no history of coronary artery disease or stroke.

Researchers measured the participant’s blood pressure when they got up after lying down for 20 minutes.

Scientists discovered that those who met the requirements for orthostatic hypotension were 40% more likely than the others to develop dementia and had 15% more cognitive decline.

So, what can you do to prevent bad events and deadly consequences of orthostatic hypotension?

Drink enough water to ensure that you have enough blood circulation through your body to maintain a healthy blood pressure. Avoid diuretics like blood pressure medications, excessive caffeine, and alcohol. Some medications like antidepressants and alpha-1 blockers can also make it worse.

Cure All Types of Vertigo Permanently – Drinking water and avoiding excessive caffeine and diuretics will help, but it won’t cure your vertigo. To do this, you need to do these simple exercises, which will take less than 15 minutes a day…

Cure All Types of Vertigo Permanently – The Invisible Cause of Vertigo

Vertigo is the number one health complaint amongst the elderly.

It’s becoming more and more common. And doctors have no explanation as to why this is the case.

But now a new study on a common medical procedure, published in the journal Radiologic Technology may hold the key to the steep increase in vertigo cases.

And the simple solution to cure it.

Many people often complain of dizzy spells when having an MRI scan.

The researchers wanted to know why, so they explored the most common symptoms experienced by magnetic resonance (MR) technologists from the exposure to the magnetic field surrounding MR imaging scanners.

408 technologists responded, 78 percent of who reported negative symptoms.

Dizziness, vertigo, visual disturbances, nystagmus, and a metallic taste were the most common complaints – and most vertigo sufferers will easily identify with the first four.

Those who worked with the newest machines in very high and ultra-high magnetic fields suffered dizziness at a much greater severity.

This proves doctors wrong that the MRI patient’s dizziness is caused by anxiety.

In another study, researchers placed 10 volunteers with healthy labyrinths (inner tube of ear that controls balance) and two with absolutely no labyrinthine function into an MRI scanner.

They tracked their subject’s vertigo through self-reports and by recording their nystagmus, which refers to involuntary eye movements that reflect the brain’s detection of motion.

Subjects with the healthy labyrinths displayed nystagmus, while those without labyrinthine function did not.

From this, they concluded that the vertigo was a result of what physicists call the Lorentz force.

There are electrically charged particles in your inner ear’s fluid whose current is affected by the MRI scanner’s magnetic field. This then upsets the balance.

This is especially concerning since nowadays there are electronics and therefore magnetic fields everywhere around us. And this could explain the steep increase in vertigo and dizziness in the last few years.

So, to test it out, you may want to turn off most of the electricity around you and even try to spend a day or two with minimal radio signals.

Cure All Types of Vertigo Permanently – The good news is there is a much easier way to cure your vertigo – as soon as today – using the simple techniques taught here…

Cure All Types of Vertigo Permanently – Is Your Vertigo All in Your Head?

One of the worst responses anyone gets from their doctor is being told, “it’s all in your head.”

And when it comes to vertigo, especially unexplainable vertigo, this is too often the response.

So, a recent study in The Journal of Surgery and Medicine has attempted to shed some more light on this issue by giving 51 vertigo sufferers a personality test.

Researchers recruited 51 patients who had experienced dizziness for three months and who had no history of peripheral vestibular disease. They also recruited 51 healthy people who experienced no dizziness for a comparison group.

The subjects were given three questionnaires to complete – the Anxiety Sensitivity Index-3, the Beck Anxiety Inventory, the Beck Depression Inventory, and the Eysenck Personality Questionnaire.

The only index that found no difference between the two groups was the Anxiety Sensitivity Index-3.

On the Beck Anxiety Inventory, the vertigo group displayed more anxiety than their healthy peers; they also showed more depression on the Beck Depression Inventory.

Clear differences could also be seen on the personality test, which was categorized into four personality types – stable extroverts, unstable extroverts, stable introverts, and unstable introverts.

Neuroticism or stability refers to the tendency towards having/feeling negative emotions like depression, anxiety, fear, and feeling out of control. The participants displayed more neuroticism or emotional instability than their healthy peers did, regardless of whether they were introverts or extroverts.

The biggest difference is basically that unstable extroverts are restless, easily excitable, impulsive, and often irresponsible, while unstable introverts are moody, pessimistic, and quiet.

Since subjective vertigo is not caused by any physical disorder, it is almost certain that these psychological characteristics play a central role in the progression of the condition.

To get more ideas on how to cure all types of vertigo permanently, watch this video – Vertigo Balance Exercises – Ask Doctor Jo

Cure All Types of Vertigo Permanently – But the reality is, it’s easy to heal pretty much all types of vertigo using the easy vertigo exercises explained here…

This post is from the Vertigo and Dizziness Program, which was created by Christian Goodman. This is natural vertigo treatment program created for people who are looking for the most effective vertigo home remedies, that utilizes the power of exercises to permanently eliminate vertigo symptoms.

This will help to eliminate tension and improve your blood flow and balance. From this Vertigo Relief Program, you will learn to strengthen your tongue, achieve whole-body balance, relieve tension and enhance your overall well-being.To find out more about this program, click on Cure All Types of Vertigo Permanently

2 Plant-Based Recipes for Athletes to Build Muscle and Lose Fat


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

MUSHROOM AND BLACK BEAN VEGETARIAN MEATBALLS

Sometimes I throw these vegetarian meatballs into a sub and smash it after a hard workout!

You may be surprised by how good black beans are for your health.

Just a half-cup of black beans contains six grams of dietary fiber with less than a gram of fat and no cholesterol.

These are quite filling without the fat (and lethargy) of eating beef meatballs.

Here’s a link to a vegan meatball recipe as well.

Yield: Makes approximately 6-8 “meatballs”

Ingredients

  • 1 15 oz. can of black beans, drained and rinsed
  • 8 oz. of shiitake mushrooms, finely chopped
  • 1 organic farm fresh egg
  • 1/2 cup of gluten free Italian bread crumbs
  • 1 cloves of garlic – minced
  • 1 tsp. of ground sea salt
  • Ground black pepper to taste

Directions

  • Pre-heat oven to 350 degrees.
  • Place black beans, mushrooms, egg, bread crumbs, garlic, salt, pepper and seasonings into large bowl. Mix* thoroughly.
  • Coat muffin tin with coconut oil.
  • Roll mixture into balls and place in muffin tin.
  • Bake for approximately 12-15 minutes. Be careful not to let them dry out.
  • Remove from oven and serve with marinara sauce.

*The interior texture can get mushy if the mushrooms or black beans contain too much liquid. Be sure to drain all ingredients thoroughly before mixing.

GLUTEN-FREE ASIAN QUINOA WRAPS

Here at Vegetarian Bodybuilding.com we have a lot of love for quinoa because it is one of the rare vegan sources that carry a complete protein profile. And frankly, it tastes pretty damn good and is very filling. Once you have some cooked quinoa on hand, you can whip these up faster than PB&J.

*Recipe contributed by Madeleine Orellana. Photo by Rachael Braun.

Makes: 3 wraps

  • 2 cups cooked quinoa
  • 3 tablespoons vegenaise
  • 2 tablespoons rice vinegar (make sure it doesn’t contain any type of added grain such as barley malt)
  • 1 tablespoon hot sauce of your choice (gluten free options: Sriracha, Franks Red Hot sauces, Cholula hot sauce), more or less to taste
  • Reduced-sodium soy sauce or tamari to taste (gluten free options: Tamari soy sauce, San-J soy sauce, Kikkoman soy sauce, Eden organic soy sauce, La Choy soy sauce, Wan Ja San soy sauce)
  • 1 scallion, thinly sliced
  • 3 large wraps, preferably brown rice, spinach (gluten free options: Rudi’s gluten free tortillas, La Tortilla Factory, Toufayan gluten free wraps, French Meadows gluten free tortillas, Engine 2 Tortillas)
  • 4 cups arugula, baby spinach, or mixed baby greens
  • 1 large ripe avocado, peeled and diced
  • 1 large carrot, grated or finely diced

Directions

Combine the cooked quinoa, vegenaise, rice vinegar, hot sauce, and scallions in a mixing bowl and stir together well. Drizzle in a little soy sauce, just enough to add subtle flavor.

Dollop 1/2 cup of the quinoa mixture onto center of the wrap and top with a good handful of the greens, a quarter of the avocado, and a quarter of the carrots. Roll and cut in half. Repeat with remaining wraps.

To get more plant-based recipes for athletes, watch this video – VEGAN MEAL PREP FOR MUSCLE | EASY HIGH PROTEIN MEALS

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Plant-Based Recipes for Athletes

2 High-Protein Low Fat Vegan Recipes for Building Muscle


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants  

UNBELIEVABLY CREAMY AVOCADO SPAGHETTI

Vegetarian Pasta with Simple, Fresh Ingredients

Take a couple avocados, some fresh basil leaves, garlic, lemon juice, and olive oil. Then, just throw it all into a food processor and let it ride. Mix with some sweet cherry tomatoes and perfectly cooked spaghetti and get ready to smile!

Yield 4 servings | Prep Time 10 minutes | Cook Time 10 minutes

Ingredients:

  • 12-ounces spaghetti
  • 2 ripe avocados, halved, seeded and peeled
  • 1 cup cherry tomatoes, halved
  • 1/2 cup fresh basil leaves
  • 2 cloves garlic
  • 2 tbsp. freshly squeezed lemon juice
  • 1/3 cup olive oil
  • Sea salt and fresh ground black pepper, to taste

Instructions:

  • Cook spaghetti in salt water according to package instructions; drain well.
  • To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
  • In a large bowl, combine pasta, avocado sauce, and halved cherry tomatoes.

Adapted from http://damndelicious.net/2014/06/20/avocado-pasta/

PORTOBELLO TOFU FAJITAS

Fast Fajitas

While you are downing/smashing your protein shake after a workout, you can whip up these healthy”fa-gi-tas” fast. I like to use Vidalia onions and coconut oil for a hint of sweetness, which complements the spiciness/saltiness nicely.

Health Benefits of Portobello Mushrooms

Portobellos have a balance of protein and carbs, and they are low in fat. They have a moderately high amount of fiber.

Fiber is a key substance for controlling cholesterol and blood-sugar levels.

It also has a filling effect on the body, which is beneficial for weight maintenance.

Portobello mushrooms contain moderate amounts of B vitamins.

This helps with red blood cell formation, nervous system function, and energy production.

Among all natural food sources, mushrooms are the only ones containing selenium, a compound necessary for the proper function of the thyroid and male reproductive systems.

Selenium is an antioxidant that protects the cells from damage from heart disease, age-related diseases, and certain cancers.

Carbs: 31 | Fat: 15 | Protein: 18.5 | Calories: 335

Yield: 4 servings

Ingredients

  • 3-4 large Portobello mushrooms
  • pound extra-firm tofu
  • 3 red bell peppers
  • 1 Vidalia onion
  • 1 tbsp. taco seasoning (see below)
  • 1/2 lime, fresh squeezed
  • 1/2 cup cilantro, chopped
  • 1 tbsp. coconut oil (for the pan)

Taco seasoning:

  • ¼ cup chili powder
  • ¼ cup cumin powder
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 1 tsp. oregano leaf (or oregano leaf powder)
  • 1 tsp. paprika
  • 1 tsp. ground pepper
  • ¼ cup Himalayan salt or sea salt (optional)

Directions

  • Remove stems of mushrooms, wipe tops clean, and cut into thick slices.
  • Thinly slice bell peppers and onion.
  • Mix together taco seasoning ingredients by simply shaking well in a jar.
  • In a large skillet over medium heat, add coconut oil, peppers, and onions.
  • Toss in the tofu.
  • Cook about 2 minutes.
  • Add mushrooms and 1 tbsp. taco seasoning.
  • Stirring occasionally, cook another 7-8 minutes or until softened.
  • Squeeze 1/2 lime (or more) into the pan, add salt, and stir.
  • Turn off heat.
  • While the veggies are cooking, prepare your toppings of choice.
  • Warm the tortillas if desired.
  • Serve with cilantro and toppings of choice.

To get more high-protein low fat vegan recipes, watch this video – VEGAN HIGH PROTEIN MEAL PREP

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – High-Protein Low Fat Vegan Recipes for Building Muscle

2 Vegan Recipes for Athletes to Build Muscle and Lose Fat


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants  

VEGAN STUFFING CAKES FOR THE HOLIDAYS!

To be honest, I’m not a big fan of stuffing but I have to say these are pretty tasty. Also, these are great to eat throughout the holiday season, not just Thanksgiving.

Vegan Stuffing Cakes Recipe

Ingredients:

  • 8-ounce package Pepperidge Farm Herb Seasoned Classic Stuffing
  • 1 tablespoon olive oil
  • 2 stalks organic celery, diced
  • 2 tablespoons organic flax seed meal
  • 4 tablespoons organic coconut oil*
  • 1/4 teaspoon Himalayan sea salt
  • 1 teaspoon organic garlic, minced
  • 1/8 teaspoon organic sage
  • 1/8 teaspoon dried thyme
  • 1 1/2 cups vegetable stock

*You can also refer to this resource: Vegan Baking Substitution Guide

Directions:

  • Preheat oven to 350 degrees.
  • Line a baking sheet with a silicone mat or parchment paper.
  • Heat olive oil in a large (4-quart) saucepan over medium-high.
  • Add celery, and salt and saute, stirring frequently, for about 3 minutes.
  • Add garlic and saute, stirring, for about 30 seconds.
  • Stir in stuffing mix and herbs until well combined and then begin stirring in stock a little at a time until a moist but firm consistency is achieved.
  • Whisk flas seed into melted coconut oil/butter, drizzle over mixture, and stir to completely incorporate.
  • Divide into 8 equal scoops on prepared baking sheet.
  • Flatten each into a 3/4-inch disk and bake for about 15 minutes or until set and enticingly crispy on the exterior.
  • Serve immediately.
  •  

Recipe Inspired by The Blooming Platter

ROASTED CHICKPEA GYROS

This is simple and delicious Mediterranean-inspired roasted chickpea wrap with refreshing tzatziki sauce.

Nutrition Information

Serves: 4
Serving size: 1 gyro (1/4 recipe)
Calories: 331
Fat: 12.6g
Carbohydrates: 45g
Sodium: 575mg
Fiber: 7.5g
Protein: 11.5g

Ingredients

  • 1 15 oz can (425 g) chickpeas, drained and rinsed (1 ½ cup soaked chickpeas if starting from dry)
  • 1 Tbsp (15 mL) olive oil
  • 1 Tbsp (6.8 g) paprika*
  • ½ Tbsp (3.4 g) ground black pepper
  • ¼ Tbsp (1.7 g) cayenne pepper
  • ¼ tsp (1.4 g) salt
  • 4 pita flatbreads
  • 1 cup (250 g) tzatziki (click here for recipe, use ⅓ recipe if you’re just making it for these gyros)
  • ¼ red onion, cut into strips
  • 2 lettuce leaves, roughly chopped
  • 1 tomato, sliced

Instructions

  1. Pat dry chickpeas with paper towel, removing any skins that may come off.
  2. Gently toss chickpeas with oil, paprika, black pepper, cayenne pepper, and salt.
  3. Spread chickpeas onto a greased rimmed baking sheet and roast at 400 degrees F (200 C) for about 20 minutes, until lightly browned but not hard.
  4. Spread some tzatziki onto one side of the pita, then sprinkle in ¼ of the chickpeas and add veggies. Fold in half and enjoy!

Notes

*If you don’t like spicy foods, halve the amount paprika, black pepper, and cayenne pepper. Taste a chickpea before baking and adjust flavors as needed.

If your pita breads crack when you fold them, cover them with a moist paper towel and microwave for 20 to 30 seconds. Assemble your sandwich immediately after microwaving.

Recipe adapted from Live Eat Learn.

To get more vegan recipes for athletes, watch this video – HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Vegan Recipes for Athletes

Why Plant-Based Fitness and 4 Main Points to Take Note


Click HERE to Find Out How You Can Build Muscle & Lose Fat by Eating Plants  

PLANT-BASED FITNESS, NOT JUST BECAUSE IT’S HEALTHY

Being a vegetarian bodybuilder is a good choice, one made for a variety of reasons.

VegetarianBodybuilding.com primarily focuses on the health benefits, but in this article I want to illuminate another valid reason to consider if you haven’t already … how animals are being treated and medicated for the purposes of our consumption.

First allow me to get one thing off my chest, I think it’s beyond silly to judge meat-eaters, they are not the enemy. And believe it or not, meat itself isn’t the enemy either.

The bigger point I want to make is that we would all be doing better if we didn’t judge others for any reason. Even within the vegetarian tribe, some vegans turn their noses up at vegetarians … and some vegetarians turn their noses up at pescetarians and semi-vegetarians. To this I say:

  • Different things work for different people
  • We are all doing our best with the level of awareness we have at any given time
  • Love and tolerance is a strength, not a weakness
  • Let’s change the conversation to a more open, less extreme tone

It’s not about who’s right or wrong, we all have a personal truth and the ugliness that goes into any judgmental dynamic weakens everyone in the dynamic. Not to mention, not all of us can be vegetarians/vegans… it is simply unhealthy for some; we have different genes and biochemistry.

What if… we explored the idea of eating more plants and less animals for the purposes of compassion; even if it expresses itself as a semi-vegetarian practice?

We can argue what is the healthiest diet until we’re blue in the face, you can find an article that says even water is bad for us to drink – in fact, my guess is that there are small percentage of people that can live a long and healthy life from a cheeseburger/chocolate cake diet, however…

The sad fact is that animals are being subjected to needless abuse and inhumane suffering.

Is your average meat-eating consumer a bad person because they are the target of the meat industry? No. It is the practices of that industry that need to be looked at. The reality is animals experience pain just as humans do, so we should ask ourselves what would it be like to live how they live, how they are treated, and how they are killed… even tortured at times.

My energy is directed at the methods of the modern-day food industry in terms of what they do to produce meat at maximum profit. The good news is that there are still privately owned farms that produce healthy, organic, non-GMO meat using humane practices. The bad news is that they are a dying breed, and are being systematically crushed by the monopolized food industry.

My second point is … if we are going to eat meat it’s important to know exactly where it’s coming from and how it’s being produced.

For those of us who experience the world in an energetic sense, like myself, there’s another thing to consider… the negative energy that resides in the animals being tortured and killed. It’s probable that this toxic energy-cocktail of fear, pain, and suffering is being absorbed by those who are consuming the meat. Just a thought.

The argument that eating animal meat is the foundation of our evolution as a species, that we need it for human survival, and that we can’t get enough protein without meat are misleading half-truths perpetuated by an out-dated cultural paradigm. I can’t tangibly argue against the first two proposed truths, however I know of some vegetarian bodybuilders who can physically disprove the protein myth.

Let’s Come Together on These 4 Points

  1. We don’t have to necessarily have to eat only plants to be healthy
  2. We don’t need to eat meat to build strong, beautiful physiques
  3. Our health will benefit by eating more plants
  4. Animals (suffering) will benefit by eating less meat

To find out more about plant-based fitness, watch this video – HIGH PROTEIN VEGAN MEAL PREP | @avantgardevegan by Gaz Oakley

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding Meal Ideas

Vegan Bodybuilding Meal Ideas for You to Build Muscle and Lose Fat


Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

QUINOA VEGGIE OMELETTE BITES

You can take this protein-packed recipe and make a few batches to stock up on a nice post-workout snack, and it’s gluten-free.

Ingredients:

  • 2 cups cooked quinoa, warmed
  • 1/2 cup shredded organic cheddar cheese (gluten-free)
  • 6 eggs (vegetarian fed, free-range)
  • 1 clove garlic, minced
  • 1 teaspoon sea salt
  • 1/3 cup chopped fresh spinach leaves
  • 1/2 cup chopped zucchini

Directions:

  • Preheat oven to 350 degrees and coat muffin tin with coconut oil
  • In a large bowl, mix the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, sea salt, zucchini, and spinach leaves. Stir well.
  • Spoon mixture into mini muffin tins. Bake at 350 degrees for 20 minutes. Remove from oven and let cool for 12 minutes.

ADD COCONUT YOGURT TO YOUR MEAL PLAN

I highly recommend that you add coconut yogurt to your meal plan…

Coconuts are a great source of fiber, vitamins, minerals, and amino acids. They have tons of calcium, potassium, and magnesium, as well as electrolytes. Coconuts are also excellent for your immune system. They are antibacterial, antiviral, antifungal, and anti-parasitic, meaning they kill harmful bacteria, viruses, fungi, and parasites. And these days it’s not too hard to find (especially at Whole Foods).

Vegan Yogurt

As far as I know, all forms of coconut yogurt are vegetarian (unless there’s a new one with bacon bits I’m unaware of), but some brands use coconut milk and no dairy at all, which offers a vegan option. Non-Dairy coconut yogurt made from coconut milk may also be a good choice for those who avoid soy milk products or if you suffer from being lactose intolerance.

Ideal for Snack or Breakfast

You can expect coconut yogurt to have 320 calories in a 16oz portion, give or take depending upon the brand; greek-style yogurts tend to have more calories. Add a protein shake blended with banana to this snack and you will have a solid breakfast to get you started on your day. I also have 1-2 of these a day for a convenient snack.

Good Source of Calcium and B-12

One 16oz portion of this yogurt provides approximately 80 percent of the daily recommendation of calcium. It will also provide 100 percent of the daily recommendation of vitamin B-12.

How to Make Vegan Coconut Yogurt

Ingredients:

  • 2 13.5 ounce cans of full fat coconut milk
  • 1 tsp agar agar (seaweed that is clear and acts like gelatin)
  • One packet of yogurt starter

Instructions:

  1. Heat the coconut milk in a small saucepan to 115 degrees Fahrenheit.
  2. Remove from heat and sprinkle the agar agar into the milk and mix well.
  3. Allow the milk to cool to 110 degrees, then add the yogurt starter and mix well.
  4. Transfer milk to a jar or to the yogurt maker, depending on the technique you are using.
  5. Incubate the milk for 24 hours, keeping the temperature between 105 and 115 degrees. During this time, the milk will separate and if you are fermenting in a clear container you will see clear liquid on the bottom. This is normal, do not be concerned.
  6. After 24 hours the milk will have a yogurt taste and will have thickened somewhat but will still be fairly thin. Use a spoon to mix the yogurt up and then place it in the refrigerator for at least six hours. This halts the fermentation process and allows it to thicken.

To get more vegan bodybuilding meal ideas, watch this video – HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding Meal Ideas