Do you ever feel like you’re spending all of your free time at the gym? Even if you love working out it’s normal to sometimes think that the gym is becoming your second home. Well, if you feel like you need to free up more “you” time and gain more precious days of rest then you may want to consider working out twice a day.

Split workout schedules are probably the most common regimen, however they can sometimes be detrimental because while your goal may be to work your triceps every third day, you may end up working them sooner than that when you’re doing other exercises. For instance, you may use your triceps unknowingly to assist you in another exercise.

AskMen.com outlines a workout schedule for twice a day sessions and things you should consider before deciding to undertake this. Remember, this type of workout plan isn’t for everybody. Depending on your work schedule it will be ideal to workout once in the morning and and once at night (or late afternoon). While working out two times in one day nutrition is going to be even more crucial to the recovery and fueling of your workout as you will definitely need to increase your caloric intake.

Most of you know what foods you should be eating to fuel your workouts and sporting activities. However, when it comes to foods you should avoid most people feel like it’s a big gray area. With that said, it’s important to realize that certain things you put in your body can be counterproductive to your muscle building goals.

Here’s a brief list of things you should definitely refrain from putting in your mouth:

• Mostly anything from fast food restaurants
• Anything with high fructose corn syrup
• Cakes or cookies
• Processed foods in boxes or bags
• Any food with trans fat

Now most of this should be common knowledge but sometimes people don’t take the time to look at what’s in their food. Obviously, sometimes it’s impossible to avoid these ingredients, especially if you’re eating out. However, you can take time to to download menus online before you dine out, or ask the waitress for a list of ingredients.

If you’re a guy and you lift weights, odds are that you don’t enjoy doing cardio. However, in order for those muscles to show you have to burn fat. The quickest and safest way to do that is through low to medium intensity cardio training. Good old-fashioned running is probably the least exciting of all cardio and it’s really the most taxing on your joints. However, more and more people are reverting to alternate methods of cardio activity.

Here’s a list of the top 10 cardio exercises you’re probably not doing. And if you aren’t — give them a shot and see which ones work for you best.

1. Elliptical machine - This is becoming one of the more popular gym machines and great alternative to traditional running. If you’ve never tried it, check it out and find out just how gentlier it is on your joints.

2. Swimming - In the spirit of the Summer Olympics, swimming is one of the calorie burning ”kings.” Mostly because it is a full body workout and you’re going up against your own resistance in the water. You don’t have to be Michael Phelps though – swimming laps for just 20 minutes at a good pace will do the trick.

3. Biking - This is a great exercise because you can choose to use a gym bike and stay indoors, or your own bike and tour the landscape. Make sure you find a speed that is right for you. Typically you can burn up to 500 calories in 30 minutes.

4. Raquetball - It’s gotta be that little blue ball right? Actually chasing that ball burns an average of 400 calories per half hour. And if you’re as competitive as me, you enjoy the trials and tribulations of sports as opposed to a monotonous session on the treadmill.

5. Jumping rope - Ever notice how lean boxers are? Enough said.

6. Step Aerobics - Geared towards women, this exercise targets the most common problem areas while burning up to 450 calories per half hour. Nice!

7. Kickboxing - If you find a class that’s considered “aerobic” or ”cardio” kickboxing you’ll truly get some serious calorie burning accomplished. The combination of perpetual movement, kicking, and punching make it an excellent cardio alternative.

8. Interval training - Yeah, I know you’re sick of running. But, if you’re looking for an alternative to the treadmill, interval training will burn more calories in less time. Check out my previous post to find out what I’m talking about.

9. Rollerblading - If you’re not experienced make sure you have all the gear — heck even if you are experienced. It can be an effective cardio exercise if you do it at a high enough intensity for at least 30 minutes.

10. Power walking - If for no other reason than to just get outside and away from the treadmill, this exercise can hold its own when it comes to burning calories. Yes, you’ll look a little funny, but you’ll burn up to 200 calories in 30 minutes depending on your intensity. Then you’ll be the one who’s laughing.

I will admit that I’m guilty of becoming obsessed with the bench press. It was always the first exercise I wanted to do because in my mind it was a good barometer of my progress within my fitness plan. What I didn’t know was that it really had little affect on my performance in sports, which was part of the reason I was working out. Recently, I’ve discovered that there are other ways to build definition and strength in your pectorals that will be both aesthetically satisfying (if done correctly) and beneficial to your athletic lifestyle.

MensHealth.com recently outlined 5 new ways to build powerful pectorals. The key is combining rarely used movements with a Swiss ball — the ball allows you to use all of your muscles when performing the exercise, which is similiar to what your body has to do when playing sports.

Tip: If you still need to get your “bench fix” then follow the exercises above with one set on the bench. Lift 30-50 percent of your max for 20-25 reps. It will give your pectorals a good “pump” and help create better endurance for your other chest exercises.

In the spirit of the upcoming Olympic Summer Games Maria Noel Groves of the Chicago Sun-Times wrote an interesting article comparing the variations between cultures and their ideas of what energy foods are.

For instance, Ancient Europeans believed boiled meat, barley pouridge, and wine worked the best in increasing energy and protection from injury. While the first two were probably great we know today that the latter is probably not the best choice for an athlete or warrior — especially right before battle.

The Chinese and Japanese rely on soups and herbs as their main sources of energy. While they may be content with it, Groves says that it’s effects are still largely unknown:

Herbs believed to strengthen resistance to stress traditionally have been simmered into soups, teas and rice dishes. Chinese and American ginseng, as well as the caterpillar fungus cordyceps, have been popular among athletes and royalty for centuries. Reishi and shiitake mushrooms, lycium berries, jujube dates, astragalus and codonopsis roots also have consumed as energy foods.

Verdict: While broths and soups provide easily digested nutrients, modern research on many medicinal herbs is limited, as is understanding of how they might work.

Groves also states that while North Americans turn to energy drinks and bars as quick, convenient energy sources, they’re not necessarily the best becuase they contain high amounts of sugars and artifical ingredients. I think with any supplement it’s important not to rely only on that supplement, you have to combine it with real food and good nutrition. If you have an energy bar before going to the gym, that’s fine. But don’t rely on just a Red Bull for breakfast to keep your energy levels up throughout the day — you need substantial food.

This could quite possibly be the greatest bar ever made! Supreme Protein Incorporated, a company based out of Manasquan, New Jersey has come up with the best tasting, most satisfying bar on the market. First let me give you a rundown of the nutritional information. One Supreme Protein Bar contains 360 calories and 16 grams of fat.

Now I know 16 grams is a lot but only 5 grams are saturated and the rest is the “good fat” coming from flaxseed oil.

Supreme comes in two flavors, Caramel Nut Chocolate and Peanut Butter Crunch. Each bar is packed with 30 grams of protein consisting of whey isolate, whey concentrate, and milk protein isolate. The abundance of whey makes it a great post-workout snack. It also contains 31 grams of sugar, however 27 grams are of the sugar alcohol variety which have little effect on your blood sugar. Both bars are “Carb Conscious” according to their labels. These bars are also packed with the full array of multivitamins you get from most protein bars.

Guys, if you’ve never tasted a Supreme Protein bar it’s almost like eating a candy bar. In fact, it’s better than most candy bars. If you didn’t know any better you wouldn’t have a clue you were eating a protein bar. The chocolate and caramel actually taste like chocolate and caramel.

I think Supreme has set a new standard in protein bars. I don’t think I’ll ever have to try another nasty one for the rest of my life.

Rating: 5.0/5

Serving Size: 1 bar, Calories: 360 Total Fat: 16 g, Saturated Fat: 5 g, Cholesterol: 20 mg, Total Carbohydrates: 34 g, Dietary Fiber: 1 g, Protein: 30 g

Everybody has their own theories and methods when it comes to supplements. What they use, how much of it, and when is all based on personal experience and research. The key is to find out what works best for you. Because what might help me lose body fat, may not be what helps you.

Dr. Howard LeWine (M.D) from Harvard Medical School wrote an article a few weeks ago in which he outlines how vitamin and protein supplements are not necessarily beneficial and there is little evidence to support those claims. Now, I’m not a doctor and I’m not questioning Dr. LeWine’s credibility because I’m quite sure he can backup any of the arguments he has made. However, there’s something about being a highly conditioned athlete and knowing the limitations and needs of your own body.

For instance, a person looking to lose body fat and gain lean muscle mass needs high amounts of B-vitamins to sustain energy and convert food into energy. As Dr. LeWine says:

During exercise, more than the usual amounts of B vitamins are needed. These include thiamin, niacin, riboflavin, pyridoxine, and pantothenic acid. Enriched cereals and whole-grain carbohydrates combined with some lean meats will satisfy the needs of even the extreme athlete.

The only problem with that is when you’re trying to lose body fat and gain lean muscle you’re not going to rely on cereal and carbohydrates to sustain your energy. You’re going to limit the amount of carbohydrates (especially cereal because most of it is processed anyway) and concentrate on a high protein diet. That’s why supplementing with B-vitamins could be a good idea. The same is true for protein. You’re not going to comsume all of your protein by way of meat and nuts — if you do you’d be putting your health at risk. Instead, you supplement with protein powder and meal replacement shakes.

Don’t get me wrong, Dr. LeWine makes a lot of good points and even credits creatine as to having some value:

Creatine is the one amino acid that may have some athletic benefit. It contributes to rapid energy production and may enhance power or speed bursts that require short periods of anaerobic activity. It does not build muscle or increase endurance, and it can result in water retention. Long-term effects are unknown.

As I have discussed in previous posts, Kre-Alkalyn is the new generation of creatine. It’s a buffered type of creatine that is better absorbed in the body and doesn’t force you to retain water.

It’s true that many supplements are bogus because they don’t have to be approved by the FDA, but there are many good ones out there from reliable companies. So be sure to do your research before picking one. I agree with Dr. LeWine’s overall point that you should get the majority of your nutrition from food and not from supplements. However, there are cases when supplementing is beneficial. Especially cases where an individual is trying to lose weight and gain muscle.

Anybody looking to lose body fat has probably tried or thought about trying a thermogenic. Thermogenics are a supplements used to stimulate the body’s fat burning process. Now, there are many choices out there so picking the right one is crucial. A common ingredient in thermogenics, ephedra, was banned by the Food and Drug Administration in 2004 due to its adverse side effects. Consumers no longer have to worry about it being in their supplements.

When picking a thermogenic opt for the “less is more” theory. That is, the fewer ingredients the better off you’re going to be. GNC’s ThermoBurst is a good product as is Lipo-6. Another one that I’ve had good results with is Instone’s LeanFire and LeanFire Inferno. Both are made with minimal ingredients.

A thermogenic that was recently recommended to me by a friend is Tetrazene Stimulant-Free by BioQuest. It just may be the most natural thermogenic out there as it contains B-6, Biotin, and a propietary blend of Glucomannan, Glutamine, and olive leaf extract. I’ll be sure to give it a full review once I try it.

Remember, thermogenics are supplements so taking them alone probably won’t get you much results. You have to combine it with a healthy diet and exercise.

Okay, so you’ve consumed as much chicken or turkey as you can but you’re still short of your daily protein goal. For some people it’s the equivalent of their body weight for others it’s 1.5 times their body weight.  Some people even aim for 2 or 3 times their weight. Whatever it is, you need some alternative protein sources other than meat alone. Here’s the top 10 sources of protein minus meat:

1. Whey Protein / Meal Replacement shakes - These are the quickest, most convenient ways to get your extra protein. An average scoop of whey is 20 grams and an average MRP has about 35 grams.  Make sure you choose one with a low fat and sugar content.

2. Cottage cheese - It’s very high in whey protein — which makes it a great post-workout snack. It can be very plain so spice it up a bit by mixing in some pieces of your favorite fresh fruit.

3. Mixed nuts - They are packed with good mono and poly unsaturated fats and protein to boot. Grab a handful before and/or after a workout. Or just have some as a snack in between meals.

4. Protein bars - Another convenient way to get your protein. However, not all protein bars are created equal. Do some experimenting and find one you can stand (and one that doesn’t have high fructose corn syrup). Most bars have between 25 - 30 grams of protein.

5. Peanut / Almond butter - Peanut butter and almond butter are great ways to get extra protein. Spread some on whole wheat bread for a great snack or pre-workout energy boost.

6. Edamame - Most people wonder what this is but you’ve probably had some if you’ve eaten an Asian dish. They’re the little green pods with the beans inside. They’re packed with soy protein and taste great. You can buy them frozen at your grocery store.

7. Yogurt - A good source of whey protein — look for ones without the added sugar and mix in some pieces of fresh fruit. Stonyfield Farms is a good brand that also contains the good bacteria for intestinal health.

8. Egg whites - One of the best sources of protein due to the high amino acid content. Liven them up by adding diced veggies to make an omelet.

9.  Lentil beans - These beans contain high amounts of protein but make sure to cook them long enough. Most beans are not easily assimilated within the body so the protein may not get absorbed. Overcook them if necessary and choose the smaller size beans.

10. Milk - A cup of skim milk contains an average of 9 grams of protein. Use it to make your whey shakes or drink it by itself for a post-workout snack.

You’ve just worked hard at the gym and come home ready to cook something up for dinner. You know you need some protein to go along with those vegetables, but what kind? There are many choices but only a handful pack the muscle building compounds your body needs to recover.

So, let’s break down the 3 most practical meats: chicken, turkey, and beef and look at the benefits each provides.

Chicken: I like to go with prepackaged breast cutlets because they are the easiest to prepare and contain little or no added ingredients. One average size 3 ounce breast will set you back only 142 calories. It also contains about 3 grams of fat and 26 grams of muscle buliding protein. Chicken breasts are probably the most prevalent meat you can find (in restaurants or grocery stores) and are always a popular choice among athletes and bodybuilders for their excellent protein to fat ratio.

Turkey: The best selection here is ground turkey breast. You can cook some up on the stove top and add veggies and whatever else you like. Turkey contains high amounts of niacin and B-6 and is an excellent source of selenium. A single 4 ounce serving of ground turkey contains 120 calories and just 1 gram of fat while packing 28 grams of protein.

Beef: While it may be the best tasting of the 3, it has the highest fat content. Even 95% lean ground beef contains 5.6 grams of fat (half of it being saturated) and 155 calories per 4 ounce serving. It’s okay to have beef once in a while but try not to make it a staple of your diet. When you do eat it, make sure it’s lean ground which contains the least amount of saturated fat. Ground beef does contain 24 grams of protein per serving and is an excellent source creatine.