There are 20 amino acids that are required for growth by the human body and all but eight can be produced in an adult body. These eight amino acids are called essential amino acids and must be supplied to the body by food or supplements. The other twelve non-essential amino acids are manufactured within the body, but both essential and non-essential amino acids are necessary for the synthesis of tissue proteins. What does all this mean? It means that if you don't supply your body with the essential amino acids it needs, the amount of protein your body can use for building muscle is limited.

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.

Grains Legumes Seeds & Nuts Vegetables
Barley Beans Sesame Seeds Leafy Greens
Corn Meal Lentils Sunflower Seeds Broccoli
Oats Peas Walnuts
Rice Peanuts Cashews
Pasta Soy Products Other Nuts
Whole Grain Breads

Several types of evidence indicate that exercise causes substantial changes in protein metabolism. In fact, recent data suggests that the protein recommended dietary allowance might actually be 100% higher for individuals who exercise on a regular basis. Optimal intakes, although unknown, may be even higher, especially for individuals attempting to increase muscle mass and strength.

So, in essence, the more you exercise, the greater your protein needs will be.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 1.0-2.0 gm/kg = protein gm.

Example: 170 lb male who is a regular exerciser and lifts weights
170 lbs/2.2 = 77kg
77kg x 2.0 = 154 gm protein/day

Example: 125 lb female who is a regular exerciser and lifts weights
125 lbs/2.2 = 57kg
57kg x 1.30 = 74gm protein/day

Choose good carbs, not no carbs. Whole grains are your best bet. Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.In short, the goal should be to build a good plan including the low Glycemic Index foods. This way, hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue to lose body fat or maintain your weight - once the excess pounds have been lost.

Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels.Some points to ponder:

* Foods that stimulate insulin surges can cause people to eat 60 - 70% more calories at the following meal.
* People who consume foods relatively high in glucose (such as white bread, most commercial whole wheat bread, and raisins) eat an average of 200 calories more at the next meal than those who eat fructose (a sugar found in fruits).

Low glycemic index foods can be mixed with modest quantities of high glycemic foods without losing their hunger reducing effect.

The purpose of the chart is not to have you eliminate those nutritious choices from your diet. Instead, balance the foods that are "less desirable" by eating them with foods that are "desirable."

Desirable Foods
Breads:
Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat
Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)

Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).

Meats:
Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

Moderately Desirable

Breads:
100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker

Cereals:
GrApe-nut cereal, medium-fine grain oatmeal, (5-minute variety)

Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.

Milk Products:
2% milk, cheese, Regular plain yogurt

Fruit:
Banana, Kiwi, Mango, papaya, orange juice.

Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.

Least Desirable Foods
Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh

Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.'

Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.

Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.

Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.

Meats:
Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut butter.

Fat is an important part of a healthy diet because it provides essential fatty acids and energy (calories). It also helps your body absorb Vitamins A, D and E.

Fats and oils are made mostly of fatty acids. There are four main types of fatty acids. Most fats and oils contain a mixture of all four types, but such mixtures usually have a higher proportion of one particular type of fatty acid.

The four main types of fatty acids are:

Polyunsaturated fatty acids - Many common vegetable oils (e.g., soybean, corn and sunflower oil), fatty fish (e.g., salmon, mackerel, smelt, herring and trout), fish oils, flaxseed, sunflower seeds, soybeans and some nuts (e.g., walnuts) contain a high proportion of polyunsaturated fatty acids.

Monounsaturated fatty acids - Olive oil, canola oil, high oleic sunflower oil, avocados and certain nuts (e.g., cashews, pecans, almonds and peanuts) contain a high proportion of monounsaturated fatty acids.

Saturated fatty acids - Coconut, palm and palm kernel oils, animal fats (e.g., pork and beef), butter, cheese and other dairy products contain a high proportion of saturated fatty acids.

Trans fatty acids - These are found naturally in small amounts in certain foods (e.g., dairy products, beef and lamb). Also, small amounts of trans fats are formed during the refining of liquid vegetable oils (e.g., canola and soybean oil). Trans fats are also created when manufacturers use a process called "partial hydrogenation." This process turns liquid oil into a semi-solid form, such as shortening or margarine.

Food products made with fats or oils with a high proportion of saturated or trans fatty acids have a longer shelf life than products made with oils that contain a higher proportion of other fatty acids. Saturated and trans fatty acids also play a role in producing the textures and flavours that make many bakery products and snacks so tempting. For example, it is the saturated and trans fatty acids that give pastries that "melt in your mouth" feeling.

The best way to minimize the risk of adverse health effects related to trans fat is to reduce your intake of foods that contain trans fatty acids.

* Follow the suggestions in Canada's Food Guide to Healthy Eating. The Guide advises you to choose lower fat dairy products, leaner meats and foods prepared with little or no fat.
* Read the labels on pre-packaged food products. Since December 2005, it has been mandatory for most foods to list on the "Nutrition Facts" table the amount of trans fat in the product. Also, look for the phrase "partially hydrogenated oil." If you see this phrase in the list of ingredients on the label, it means the product contains trans fat.
* Choose soft margarines that are labelled as being free of trans fat or made with non-hydrogenated fat.
* Choose soft margarines that are labelled as being free of trans fat or made with non-hydrogenated fat.
* Fry foods less often. When you do fry foods, use healthier oils that contain a higher proportion of monounsaturated fats. Do not re-use the oils more than two or three times.
* When you eat out, ask about the trans fat content of foods on the menu.

Remember, saturated fat also increases your risk of developing heart disease. You can lower your intake of both saturated and trans fats by eating more vegetables and fruit, fish, shell-fish and other seafood, whole grain breads and cereals, peas, beans, lentils and nuts. It also helps to choose oils and fats that contain a high proportion of polyunsaturated and monounsaturated fatty acids.

Finally, help your children develop healthy eating habits. Encourage them to eat healthy snacks that are lower in trans fats and saturated fats, and lead by example. Good snack choices for children include fruits and vegetables, milk, yogourt, and whole grain cereal and bakery products that are lower in trans fats and saturated fats

HOW MUCH WATER?

Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. You probably have heard everything from 6 - 8 glasses to 4 litres of water per day. Recent studies have shown that 8 8oz glasses of water per day should be adequate for most people. In addition, the water consumed in fruit, coffee, tea etc can be counted towards the 8 glasses total.

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it's possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

SETS, REPS AND STUFF!

In order to maximize your time in the gym/fitness center it is very important to understand the principles of what you are trying to do. First, weight training is progressive weight resistance using the Progressive Resistance Overload Principle. This means you increase the load gradually as the body adapts to the new stress. Muscles reuire progressive increases to stimulate new growth and development, either through weight increases or to a lesser degree repetition increases. Growth and development is acheived through rest and sound nutrition after proper training.

The SAID principle or Specific Adaptation to Imposed Demand tells us that specific adaptations occur in response to imposed demands. When a specifc muscle is excercised in a specific manner, it will adapt to the stress imposed upon it and little effct will be seen in the rest of the body.

There are 4 major variables that come into play when setting up your program. This is the FITT Principle. Frequency: Number of sessions/week, Intensity: Level of Exertion, Time: length of workout, Type: type of exercise or activity. It is more benifical to ensure your workouts are more intense than longer. You can workout hard and you can workout long, but you can't workout hard and long!

So after all that, what is left is to understand what reps and sets are and how many of each should be done to accomplish what you want.

* Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
* Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.
* Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.
* Sets of more than twenty repetitions are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it.

Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set - the specific combinations of reps, exercises, sets and break duration depends on the goals of the individual program. The duration of these breaks determines which energy system the body utilizes. Performing a series of exercises with little or no rest between them, referred to as "circuit training", will draw energy mostly from the aerobic energy system. Brief bursts of exercise, separated by breaks, are fueled by anaerobic systems.