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Josephpohan.com
Posted by Joseph Pohan in Uncategorized
Testosterone booster meal for your muscles!
List:
- 1 lb top london broil or flank steak
- ½ c red wine
- ½ c olive oil
- ½ c beef broth
- 1 large green pepper, chopped
- 1 c cherry tomatoes, halved
- 1 c fresh mushrooms, sliced
- 1 tsp oregano
- ¼ c brandy
- 2-3 c cooked whole wheat pasta
How to: place the beef in the marinade of red wine and olive oil, adn refrigerate for 2 hours. Grill over medium heat until beef reaches desired doneness, then cut into 1-inch cubes. Dump broth, vegetables, mushrooms, and oregano into a large skillet and boil . Reduce heat, cover, and simmer for 10 minutes. Add meat, then pour brandy in center of skillet and light. Gently stir everything together and then serve over pasta. 4 servings
Per servings: 491 calories, 17 g fat, 34 g protein, 7 g fiber, 53 mg cholesterol, 154 mg sodiu
Posted by Joseph Pohan in Nutrition & diet, Recipe
It always good to see new faces in the gym. I always encourage people to keep their consistency level high and determination high. Unfortunately, about half the people who begin exercising each year quit in less than 12 months. As far as not believing in yourself, please remember this principle, “if you think you can or if you think you can’t, you are probably right”. So it is definitely up to you to quit or keep on striving and be proud of the result you soon will receive. However, i want to share 6 ways to build an attitude that really makes you believe in yourself!
1..Learn the basics and fundamental technique will ensure you that you progress with confidence
2..Learning by watching those people who already advanced or even better watch a video by a qualified trainer
3..Expect positive feedback at the gym and focus on how good you feel as you progress
4..Stay away from negative people, that will only drag or halt your progress.
5..Think about the disease risks due to inactivity. Nothing makes you feel better than knowing that your exercise time is an investment in your future good health.
6..Do any kind of sports that you enjoy! Try something new if you ever get bored.
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in For Teenager, Motivation, Women only
List:
- 1 lb boneless lamb loin cuit into 1-inch cubes
- 1 c beer
- 2 onions, peeled and cut into wedges
- 2 bell peppers, cut into 8 equal squares
- 8 pineapple wedges
- 8 plum tomatoes
- 1/3 c jalapeno-flavored vodka
- whole wheat pita bread
How to:
Put the lamb in the beer marinade and refrigerate for 2 hours. Preheat grill to high. Thread lamb, onions, peppers, pineapple, and tomatoes onto four skewers and cover with nonstick cooking spray. Grill 10 minutes or until lamb is tender. Move the kebabs away from the grill, place them on an ovenproof dish, drizzle with vodka, and then ignite. When flames die, slide each kebab into a pita.
4 servings
per servings: 547 calories, 8.5 grams fat, 34 grams protein, 10 grams fiber, 76 milligrams cholesterol, 406 milligram sodium.
Stay healthy,
josephpohan.com
Posted by Joseph Pohan in Recipe
Did you know that swordfish has more than just a really cool name ? one swordfish steak has 22 g protein, and 900 mg omega-3 fatyy acids. From Research we learn that consuming more protein may lower your heart disease risk by 26%. Even more, omega-3 strengthens heart muscle, lowers blood pressure and helps prevent blood clotss. With the added Brown rice that contains fiber which keeps cholesterol aways from your arteries, makes this recipe good for yout heart.
List:
- 4 (3 oz swordfish) steaks
- 1/3 cup olive oil
- 6 whole chili peppers
- 1 clove garlic minced
- 1 cup frozen snowpeas
- 1/4 cup dry sherry
- 2-3 cup cooked brown rice
Here is how:
brush steaks with oil, then grill 4-6 minutes per side. Heat remaining oil in a skillet, add pepper, garlic, and snowpeas, and saute. Put everything on a flameproof platter, douse with sherry, and light. Serve with brown rice.
554 calories
18,7 g fat
39 g protein
8 g fiber
66 mg cholesterol
157 mg sodium
stay healthy,
josephpohan.com
Posted by Joseph Pohan in Recipe
What if you want a good hard workout but you just don’t have much time? Sounds like you? Probably giant sets would be perfectly fitted into your routine. It gets the job done in no time and done quickly.
Almost any workout is better than no workout at all, but some men find that a lack of time keeps them from having the opportunity to exercise. No worries people, even a short routine can produce significant challenges to the body to keep it improving. What happen when you skip your workout? Simply stated that you are moving backwards. Fat Accumulates, muscles atrophy, and the cardiovascular system declines. Sounds bad isn’t ? so even short workout sessions are beneficial.
Giant sets is short, but super productive. You can work your physique in the shortest amount of time. You don’t need to spend all day in the weightroom. Testosterone levels start to drop between 45 – 60 minutes into a weight workout, and the session becomes unproductive if you go beyond that point. But Do not worry as giant only took you about 15 minutes to get the job done.
Giant sets are supersets taken one step further and its even beyond trisets. When you use giants sets, you perform at least four sets back to back with a very brief rest period between each. The rest is only 30 seconds, the time your body need to regroup. Generally speaking, giant sets can be performed in a couple of ways. You can use a giant sets on one bodypart or you can use a giant set on several bodyparts with one set dedicated to each bodypart. Usually athletes and bodybuilders pick the first one, but for general health the second approach will improve you physique in the shortest amount of time. Its quite similar with circuit training, however giant sets has a shorter cycle.
When you perform giant sets routine, have everything set before you get started so you can go through the exercise without interruptions.
Example :
1) Bench press
2) Pulldown
3) Dips
4) Hammer curls
5) tricep extension
Make sure you go through exercise 1 to 5 without any rest period, then after you finish your 5th exercise, take a 30 seconds rest to regroup yourself. Sounds easy? You bet. The above example can be exchanged with whatever exercise you like to do, so its up to you regardless of doing many exercise in one particular giant sets. Don’t forget to train your lower bodypart too so it will be balanced.
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in Training & Exercise
It always good to see new faces in the gym. I always encourage people to keep their consistency level high and determination high. Unfortunately, about half the people who begin exercising each year quit in less than 12 months. As far as not believing in yourself, please remember this principle, “if you think you can or if you think you can’t, you are probably right”. So it is definitely up to you to quit or keep on striving and be proud of the result you soon will receive. However, i want to share 4 ways to build an attitude that really makes you believe in yourself!
1..Learn the basics and fundamental technique will ensure you that you progress with confidence
2..Learning by watching those people who already advanced or even better watch a video by a qualified trainer
3..Expect positive feedback at the gym and focus on how good you feel as you progress
4..Stay away from negative people, that will only drag or halt your progress.
5..Think about the disease risks due to inactivity. Nothing makes you feel better than knowing that your exercise time is an investment in your future good health.
6..Do any kind of sports that you enjoy! Try something new if you ever get bored.
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in Motivation
Did you know that Chicken can boost your dopamine and norepinephrine levels ? these are the hormone that is good for you mental acuity as well as your sex life. Further more add vitamin C and E for your better thinking such as concentration and focus. The least but not least, did you know that chashews and other nuts reduced memory lapses by 50 percent ?
Things to have:
- 1 lb boneless, skinless chicken breast, cut into 1 inch cubes
- 1 c orange juice
- 2 Tbsp olive oil
- 1 clove garlic, minced
- 1 onion, cut in quarters
- 2 portobello mushroom caps, sliced
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/3 c cashews
- 1/3 orange liquueur
Here is how:
Submerge the chicken in the Orange Juice and refrigerate for 2 hours. Toss chicken, olive oil, garlic onions, mushrooms, salt, and pepper in a bowl. Dump mixture in foil and wrap into packet. Grill over medium heat until onions soften and chicken is no longer pink inside. Spread it all in a casserole dish, add nuts, and douse with liqueur. Ignite. Serve with vegetables.
Per serving: 345 calories, 11.9 g fat (31% of calories ), 30 g protein, 6 g fiber, 66 mg cholesterol, 407 mg sodium
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in Recipe
I recall since most people entered the new year with a fitness resolution of losing weight as much as possible, i decided to shared some tiny tips to loose those ugly fat. Always remind yourself, to be patience and be consistent. This sharing is not for those of you looking to get shredded and beyond dry! this sharing is intended for those people who found loosing weight is the hardest thing to do in the world. Generally speaking the following 10 things i would like to share:
1) Reduce bad carbs – i didn’t say NO bad carbs at all. Reduce it by 1/4 or by 1/2 its already a step towards your progress.
2) Increase your food intake frequency – eating smaller portion every 3 hours is much better than 3 meals in bulk!
3) Eliminate sugary drinks – Now, i really encourage you to eliminate ( not reduce) the sugary drinks that you love so much! Once in a while drinking tea with low calorie sugar is definitely fine.
4) Don’t starve yourself at night – if you are hungry at night, have some protein ( only protein ) ready for you to eat.
5) No more fried foods at all costs! — this one is crucial, if you made it, then im pretty sure you are on the good progress. There is plenty of ways to cook the food besides getting all greasy and fatty!
6) Training especially cardio is crucial to speed up your fat loss — take advantage of cardio! its in the only thing in the world that shed your fat off
7) Train weights when your energy at the highest, and cardio first thing in the morning!
8 ) Walk more – parking your car a bit further from the mall entrance is the good way to start, don’t be lazy!
9) Rest, sleep well – hard training is meaningless without rest! keep that in mind all the time!
10) Enjoy your process! – nobody pointing a gun to your head! so start easy and don’t go crazy with your body.
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in For Teenager, Motivation, Nutrition & diet, Women only
Have you ever try going to the gym without following the schedule you have made for that day ? you are suppose to hit the shoulder on Monday, but when you enter the gym, you feels that you want to train chest. So you train chest and ignore the shoulder routine. That is an Instinctive training, the training based on your instinct for that day. Surely there are some major downfall for this type of training but also some great degree of benefit it offers. What about superset for bicep or giant sets for chest ? that is also considered as an instintive training. You know your body better than anyone else, therefore instinctively you know what to do with certain muscle group.
This type of training is pretty much for an advance people who already what to do with their own body. For the beginner, try to stick with the schedule you had make. Instinctive training is also related with trial and error method. For example, you try high repetition and light weight for biceps compare with low repetition and heavy weights. Either one of those repetition will comes out as a winner, which you should follow , until you gained no more.
Instinctive training also talks about different types of machine or free weights that people likes to use. If you are comfortable with flat bench press for the overall chest development, then keep doing it, rather than you try to switch to flat dumbell press in which you feel a bit discomfort in doing the exercise. Nothing wrong with sticking to these type of exercise, but literally speaking as time goes time, you will need to switch things up regardless you like it or not.
In Instinctive training, you need to watch carefully on your energy levels. For example, you are suppose to do super heavy deadlifts on the log books, but your body is a bit weaker due to external factors ( stress, less sleep, etc ). I recommend you don’t even try to do heavy deadlifting, because it will inviting injury for you and you don’t want your spine to be damaged any sooner. Besides energy levels, angles and grips also inevitably being an important factors in Instinctive training.
However, there is a negative effect of this type of training. Mainly since you followed your instinct then there will always be a lagging body part. Please be reminded that you need to follow the schedule but not using instinctive training too often. Just be flexible and you are on your way to further your skeletal muscle development.
To sum things up, Instinctive training is a great method to break boredom and improve effectiveness of your training, but beware if you are using it too much, it will be counterproductive.
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in For Teenager, Training & Exercise, Women only
Today, i would like to share a few myth and fact that are still confusing all of you who try to get fit and healthy body. Regardless on what my point of view, you should see my sharing based on your perspectives, because what works for me may not works for you. Lets begin:
1..Some guy said, ”To burn fat you have to cardio on 65% Maximum heart heart”. This is partly correct, people who told you this need a lesson that teach him “your body will adapt with what you are doing for a period of time”. For example, it is true that 65% MHR burns fat fast for the few weeks. Sooner or later your body will adapt to it, and it wont works like it used to be. So try to mix things up between slow paced cardio, interval cardio, and High Intensity Cardio for a longer term of fat loss.
2..”Do not be scared to do cardio to get those six pack abs”. Not correct 100%. I think cardio needs to be watched carefully. Whoever told you that do not be afraid of cardio is bad attitude who doesn’t know anything about appreciate your hard earned muscles. The right thing is, watch carefully your cardio, because if you are doing it too much, you ended up like a skinny kid with abs but no muscle whatsoever.
3..”To get six pack, you need a optimistic attitude”. Again partly correct. Being optimisic for what you have doing wrong its not the way to go. But be optimistic for what you have doing it right is the way to go. Patience is greater than optimistic attitude in sculpting a six pack.
4..”Stop Smoking to get your six pack”. This is the joke of the year. It is proven that even people that doesn’t smoke still have fat stomach. Smoking or not, got nothing to do with getting your six pack. Better yet, smoking is related to your lung health, and the production of nitric oxide of which aids your progress in the gym
5..”Did you know that you only need 60 minutes to get ideal body ?”. Another 50% correct. I think 60 minutes is a long time to do your workout, since most of people doesn’t have much time to go to the gym, unless if they are an athlete of a bodybuilder. I would rather choose 30-45 minutes with very short rest between sets to build muscle while burning fat. So when your friend say 60 minutes is what you need, you can tell them that 30-45 minutes intense exercise can beat those 60 minutes lousy workout.
Stay healthy,
Josephpohan.com
Posted by Joseph Pohan in For Teenager, Motivation, Training & Exercise, Women only
