Best Foods Per Body Part by TJ Hoban

TJ Hoban, Mens fitness, health, workout, six-pack, abs, diet, nutrition, weight loss, muscle building, fit tipsWant better skin, hair, eyes, heart, muscle and bones? In today’s fast paced world it’s hard to eat right all the time, but these foods will will help you focus in on any problem areas you may have.

Skin

Carrots are loaded with vitamin A, which helps balance the pH of your skin’s surface, making it just acidic enough to fend off harmful bacteria. Plus National Cancer Institute researchers found that people with the highest intakes of carotenoids—pigments that occur naturally in carrots—were six times less likely to develop skin cancer than those with the lower intakes.  Also omega oils do wonders for suppleness and elasticity.  One word…salmon.  lots of salmon.

Hair

Low iron levels can lead to baldness, according to a Cleveland Clinic review. Researchers looked at 11 studies on the relationship between iron intake and hair loss, and concluded that treating iron deficiency may help regrow hair. Feed your mane iron-packed foods such as lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains.

Eyes

The National Institute of Health found that people who consume the most lutein—a carotenoid found in plant foods—are 43 percent less likely to develop macular degeneration. Lutein helps filter blue light, preventing it from damaging retinal tissues. Eat two servings of greens each day. Consider one serving to be ½ cup of cooked spinach, broccoli, or brussels sprouts.

Heart

Cornell University researchers found that eating one Red Delicious apple a day can block LDL oxidation, resulting in an 8 percent drop in levels. Bonus: Apples (and their skins) contain soluble fiber, the kind that scrubs artery walls clean. Cut one up and mix it into your oatmeal, another top source.

Muscles

To maximize muscle growth, you need the right raw materials. Ground turkey breast is the perfect muscle food because it’s packed with protein, zinc, and creatine. Down a hefty portion of each with this taco-salad recipe:

Brown ½ pound of extra-lean ground turkey over medium heat. As it cooks, sprinkle it with black pepper, 2 teaspoons of chili powder, and a couple dashes of Tabasco. Place the cooked beef, one diced tomato, and 2 tablespoons of low-fat cheese over a bed of lettuce, and top with salsa.

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Bones

Your body doesn’t make calcium on its own. The best way to get more calcium is to improve your diet. You already know that dairy products — such as milk, cheese, and yogurt — are good sources of calcium for those who don’t have lactose or other dairy intolerance. Other foods that are high in calcium include: Spinach, Kale, Okra, Collards, Soy beans, White beans, Some fish, like sardines, salmon, perch, and rainbow trout.

Eat, Train, Love.

TJ

20mins to a Better Body by TJ Hoban

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The 20-Minute Escalating Density Training Workout

Incorporate these intense workouts for faster, more efficient training.

The best way to get more out of your workouts is to set a time limit for yourself. Racing the clock forces you to work harder, faster, and more efficiently. Every second counts – no lolly gagging at the water fountain allowed. This is what Escalating Density Training (EDT) is all about: Pick a duration—you don’t need long—and get the best workout possible before the clock runs out. Get ready to take the concept of supersets
 to a whole new level. We’ll show you how to 
use EDT to sculpt a great upper body when you have time for nothing less.

The Workout

Directions

Here’s how EDT works. first, set a time limit—in this case, 20 minutes. pick two different body parts you want to train that don’t compete with each other. for ex- ample, chest and back, or legs and shoulders. (A pairing like chest and shoulders would not work because they involve the same muscles and will fatigue you too fast.)

Choose an exercise for each body part and a weight that allows you 10–12 reps for each. begin alternating sets of the two moves, resting as little as possible between sets. Go a few reps short of failure on every set to preserve your strength.

Continue until 20 minutes is up. make note of the rest periods you took between sets and the total number of reps you performed. the next time you repeat the work- out, try to improve your performance without extending the time frame. the example to the right is an EDT superset for chest and back that uses the dumbbell bench press and seated cable row.

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Dumbbell Bench Press

● Hold a dumbbell in each hand and lie back on a flat bench. hold the weights at shoulder level, and then press them straight over your chest. Seated Cable row

● Attach a straight bar to a cable pulley and grasp it at shoulder width. place your feet against the foot plates of the machine and pull the bar back to place tension on the cable. start with your torso leaning slightly forward so you feel a stretch on your lats and then row the bar to your sternum, squeezing your shoulder blades together.

Other options the following pairings make for effective EDT workouts.

● Barbell Curl + Close-grip Pushup
● Dumbbell Overhead Press + Lat Pulldown
● Barbell Romanian Deadlift + Leg Extension
● Front Squat + Pushup
● Leg Press + Pullup

Raging hormones

● Escalating Density Training not only allows you to make the most of limited training times, but it may also boost the release of testosterone and growth hormone in the body. The two hormones are associated with muscle growth and fat burning.

Eat right, Train hard,

TJ;)

A gift I wish to share with you….

I used to DJ all over the world for many years, Ibiza, Amsterdam, Japan, China, USA and the list goes on.  Now I only play for fun, every now and than, at select events.  One of my favorite sets was last Labor Day weekend in Las Vegas at the Marquee pool party.   Great people, great time, great sounds.  I recorded the set that day and haven’t stopped listening to the first hour of it since.  Whether you like EDM or not, I think you’ll enjoy it.  It smooth, beautiful, and filled with many crossover hits.  It’s packed with some of my fav tracks and a few of my personal remixes.  It’s brought me great vibes for the last few months and now I wish to share with you as a New Years gift.  You can download it free on any device at the soundcloud link below.  No catch, no gimics, all I ask is if you like it, share it with your friends.  Any problems, just msg me.  Here’s to an incredible year.  Much love, success, and happiness in 2014 my friend.  TJ;)

https://soundcloud.com/tjhoban/tj-hoban-live-marquee-pool-las 

TJ Hoban Marquee Las Vegas LDW

https://soundcloud.com/tjhoban/tj-hoban-live-marquee-pool-las

 

Trouble Sleeping? These 5 Foods May Be Keeping You Up.

image

If you’re having trouble falling—or staying—asleep at night, your diet could be to blame. Steer clear of these top sleep saboteurs, and you should be getting a good night’s rest in no time, says dietitian Shelly Redmond, R.D., author of Eat Well and Be Fabulous.

Caffeine

You know that caffeine will keep you wide-awake, but what you may not realize? Coffee and soda aren’t the only culprits. Some OTC meds contain caffeine, too, as do many teas. If you’re caffeine-sensitive, start opting for decaf and checking the labels of any meds you’re planning to take about eight hours before bedtime.

Alcohol

A glass of wine might sound like it’ll help you relax and fall asleep, but studies have actually found that alcohol causes frequent waking at night, says Redmond. See, while booze may help you drift off, it also reduces REM sleep—and without it, you won’t feel like you’ve logged any shuteye at all. So stick to just one glass no more than one to two hours before bed to avoid a rocky night.

Fluids

Water is great for weight loss and staying healthy but can have the unfortunate side effect of waking you up for middle-of-the-night bathroom breaks. And not only do 2 a.m. restroom runs interrupt your sleep cycle, but they can also cut into your REM sleep. Try to avoid drinking fluids 60-90 minutes before your usual bedtime to make sure you actually spend all night in bed.
Aged and Fermented Foods

Aged and Fermented Foods
Tyramine, an amino acid found in aged and fermented foods, stimulates the brain and could keep you up at night as a result. Aged cheese, smoked fish, and cured meats all contain it—so if you must have a cheesy snack before bedtime, stick to the fresh stuff, like mozzarella.

Tomato-Based Products

Anything with a lot of acid can cause heartburn and discomfort during the night—and that includes tomato-based foods and spicy dishes. To prevent tossing and turning, Redmond recommends staying away from these types of foods at least three hours before you hit the sack. 

Maximize your Workouts by TJ Hoban

Save Your Shoulders to Boost Your Bench

Use this stretch to protect your shoulders from injury and help you bench bigger in weeks.

If your shoulders hurt when you bench, your pec minor muscle may be tight. This is the chest muscle that lies under the larger pec major. Even if you stretch your pecs regularly, the classic door-frame stretch— elbow bent 90 degrees, forearm vertical against the frame, and leaning forward—won’t hit the pec minor. Try the stretch described below before you bench. By loosening the pec minor, you increase its range of motion, which takes pressure off the shoulder joint.

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Directions

Raise your arm overhead 30–40 degrees above parallel. Place your palm against a wall and turn your body away. Hold for 10 seconds. Perform two sets (each side).

Save Yourself

1. Roll out the pec minor using a lacrosse ball or baseball. Dig the ball right into the junction between your shoulder and pec. Do this before you bench press to enhance the effect.

2. Perform external rotations. Take a cable, bend your elbow 90 degrees, and raise your arm out to the side—then rotate your forearm backward. This strengthens the rotator cuff, which stabilizes pressing.

3. Take breaks. Don’t bench press for more than three to four weeks in a row. Swap in other presses that work the pecs from different angles, and use different equipment, like dumbbells.

Sample Bench-Press Warmup

  1. Pec Minor Rollout: Make small circles with the ball for 30 seconds straight.
  2. Pec Minor Stretch: Stretch each side for 10 seconds; repeat.
  3. External Rotation: Perform a set of 6 reps on each side, then a set of 3 reps.
  4. Plyo Pushup: Perform a set of 6 reps, then a set of 3. Rest 30 seconds between sets.

Read original article

Trouble Sleeping? These 5 Foods May Be Keeping You Up.

image

If you’re having trouble falling—or staying—asleep at night, your diet could be to blame. Steer clear of these top sleep saboteurs, and you should be getting a good night’s rest in no time, says dietitian Shelly Redmond, R.D., author of Eat Well and Be Fabulous.

Caffeine

You know that caffeine will keep you wide-awake, but what you may not realize? Coffee and soda aren’t the only culprits. Some OTC meds contain caffeine, too, as do many teas. If you’re caffeine-sensitive, start opting for decaf and checking the labels of any meds you’re planning to take about eight hours before bedtime.

Alcohol

A glass of wine might sound like it’ll help you relax and fall asleep, but studies have actually found that alcohol causes frequent waking at night, says Redmond. See, while booze may help you drift off, it also reduces REM sleep—and without it, you won’t feel like you’ve logged any shuteye at all. So stick to just one glass no more than one to two hours before bed to avoid a rocky night.

Fluids

Water is great for weight loss and staying healthy but can have the unfortunate side effect of waking you up for middle-of-the-night bathroom breaks. And not only do 2 a.m. restroom runs interrupt your sleep cycle, but they can also cut into your REM sleep. Try to avoid drinking fluids 60-90 minutes before your usual bedtime to make sure you actually spend all night in bed.
Aged and Fermented Foods

Aged and Fermented Foods
Tyramine, an amino acid found in aged and fermented foods, stimulates the brain and could keep you up at night as a result. Aged cheese, smoked fish, and cured meats all contain it—so if you must have a cheesy snack before bedtime, stick to the fresh stuff, like mozzarella.

Tomato-Based Products

Anything with a lot of acid can cause heartburn and discomfort during the night—and that includes tomato-based foods and spicy dishes. To prevent tossing and turning, Redmond recommends staying away from these types of foods at least three hours before you hit the sack.

13 Suprise Benifits of Weight Training by TJ Hoban

health, bodybuilding, fitness model, get 6 pack abs, loose weight, Motivation, muscle, nutrition, p90x, personal trainer, supplements, T.J.Hoban, TJHoban, top fitness model, top trainer, weight loss, workout, celebrity trainer, build muscle, loose weightWhenever you open a men’s or women’s lifestyle magazine, buff and chiseled men and women stare back at you from the pages, looking toned, tanned and happy. Although many of those images are probably highly PhotoShopped and air-brushed, it’s clear those people have put in their time at the gym. But are their happy smiles and healthy glow all real? Perhaps. Weightlifting can help you burn fat, reduce your risk of diabetes, prevent back pain and even help you fight depression. Research findings show that not only can weightlifting improve your body composition and give you a toned appearance, but it can also improve your overall health and make you a happier person.

1. Muscle Fights Fat

Want to be able to have that extra piece of pizza without feeling guilty? Lift weights. In an animal study published in the Feb. 6, 2008 issue of Cell Metabolism, Boston University researchers demonstrated that type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice’s diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.

2. Reduce Depression Symptoms

When it comes to the effects of exercise on depression, aerobic exercise, such as running and swimming, has been much more extensively researched than anaerobic exercise, such as weightlifting. But as one study reports, there’s little difference between the two in terms of how well they relieve symptoms of depression. Continue reading

Baby Steps by TJ Hoban

tj hoban, t.j. hoban, tjhoban, mens workout, fitness
Improve a little everyday, even if it’s baby steps, and you’ll achieve personal greatness. There’s no tragedy like a waste of talent. Imagine how many lives would’ve been worse off if Newton, Einstein, or Edison quit after first failing. Starting today, push a little harder, dig a little deeper, persevere a little longer and help everyone around you shine a little brighter.

Carrrrdio, Lets Gooooo??? by TJ Hoban

tjhoban, tj hoban, t.j. hoban, cardio

Carrrrrrdio. Lets goooooo??? I get a lot of questions about how much or the types of cardio I do. Let me start by saying my goal is to be in peak shape for life and I’m aiming to live to 100. So train for optimal results with minimal wear and tear. The truth is, I don’t regularly run as it puts a lot of impact on the skeletal system and over time can lead to serious joint and cartilage degeneration. I get most of my cardio from fast paced resistance training, with minimal rest and elevated heart rate. I lift heavy enough to breakdown the muscle, but not so much that it causes permenant damage. If I do need to put in some extra miles, I’ll walk on the tread at 4.4 mph & 14% incline while throwing punch combinations. Very low impact and will def get your heart cranking. Most people immediately go to cardio when they’re trying to shed lbs. Truth is, running doesn’t compare to weight training when it comes to transforming bodies. So think twice before you spin yourself into oblivion, because resistence training can actually get you there faster.

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