Tips For The Skinny Hard-gainer

1. Avoid unnecessary activities, rest and sleep more.

2. Do not get anxious and avoid losing your temper.

3. Eat more food and more often.  Eating high fat food, especially those of good fats, is perfectly fine.

4. Take 2 to 3 servings of White Knight Weight Gain or White Knight Anabolic Mass.

5. Take up weight training if you want to increase muscle mass.

Nutrition For Weight Trainers

1. Drink 10 glasses of water a day (other liquids do not count).

2. Eat a meal every 3 hours. Eat 6 meals a day. If you can manage to eat only 3 meals a day, substitute with White Knight Weight Gain for the other 3 meals. The amount of protein (in grams) you need is approximately the same as your bodyweight in pounds, ie. If you weigh 150 pounds, you need about 150 grams of protein. You can digest and absorb about 30 grams of protein maximum at each sitting. If you eat 3 meals a day, assuming each of your 3 meals provides 30 grams of protein, you are 60 grams of protein short. You can use White Knight Whey Protein Isolate, Natural Whey Protein Plus, Anabolic Mass or Weight Gain. (If you decide to use eggs to supply protein: one egg contains 8 grams of protein and 8 grams of fat. Take away the yolk and you get just 2 grams of protein in the egg white)

3. Take 2 to 3 capsules of White Knight Elite MVM multivitamin or Whole Food MVM multivitamin.  They speed recovery of the muscles, increases your strength & stamina, and boosts your immunity.

4. Take 3 or 4 capsules of White Knight Egg Amino 3000 or White Knight Anabolic Amino Acids before or after training. It will spare your muscles from being broken down to be used as energy.

5. Take 4 to 6 capsules of White Knight Anabolic Pump before workouts.  It will enhance your endurance and facilitates amino acid uptake by your muscles, thereby increasing muscle growth.

6. Take 5 grams (or 7 capsules) White Knight Creatine Monohydrate immediately after training. Studies have shown that creatine monohydrate increases both muscle size and strength without adverse side effects.

7. Ingest 25 to 30 grams of protein within 30 minutes after training. Use White Knight Whey Protein Isolate, Natural Whey Protein Plus, Anabolic Mass or Weight Gain.

8. Before retiring, take 3 or 4 capsules of White Knight Egg Amino 3000 and one serving of White Knight Whey Protein Isolate (skinny folks should substitute with White Knight Weight Gain) to prevent muscle breakdown during the long hours of sleep.

9. Fish oil suppresses production of cortisol and also reduces inflammation. Take one capsule White Knight Super Omega-3 Fish Oil after each meal.

10. Cut back on soft drinks and coffee. They will make you lose calcium.

11. Cut back on foods high in fat and sugar.

Correct Training Method For The Natural Bodybuilder

Bodybuilding magazines are full of articles written by bodybuilding champions, many of which are users of steroids and growth hormones. The training methods that they have written are good only for drug-users, not for the natural athlete.

1. Do not train for more than one and a half hour at a time.

2. Train each bodypart only once a week.

3. Concentrate when you train. Do not read or talk.

4. Change your training program every two months.

5. Choose a weight that you can perform 8 to 12 repetitions successfully. This will maximize your muscle size. If you choose a weight that you can do only 3 or 4 reps with, you are training for strength.

6. When lifting the weight up (concentric), do it as quickly as possible without jerking, when going down (eccentric), go slowly, using 3 times the time when lifting it up.

7. Do not try to impress others by lifting very heavy weights.

8. Have enough sleep every night.

How to be healthier?

Most people have no clue about living a healthy life, even if they do, they are likely given wrong information. It is imperitive that you know the truth towards good health.
1. Do at least one session of weight-resisting exercise and another session of cardiovascular exercise each week.
2. Eat more natural foods and less processed foods. Organic food is preferred.
3. Eat more vegetables, fruits and legumes and less red meats.
4. Drink lots of water, preferably 10 glasses a day.
5. Avoid sugary foods and drinks.
6. Try to eat more good fats such as grass-fed butter, avocados and coconut oil.
7. Avoid transfat; this is the type of fat that produces ‘bad’ cholesterol.
8. Eat foods rich in omega-3s to balance your omega-3 and omega-6 levels; most people’s diet contains too much omega-6.
9. Take 2 to 4 capsules of White Knight Elite MVM or Whole Food MVM after each meal.
10. Eat wild sea-water fish at least two times a week; however, do not eat fish caught in the Pacific Ocean. Alternatively, take 1 to 2 softgels of White Knight Super Omega-3 Fish Oil each day.
11. Optimize your vitamin D levels by getting enough sunlight.
11. Do not smoke or drink alcohol. If you must smoke or drink, take White Knight Liver Care & Detox. Also take it if you suffer from liver diseases (hepatitis, liver cirrhosis, hepatoma), or if you take steroids.
12. Try to be happy and optimistic all the time. Nothing breeds good health better than good mood.

Nutrition For Burning Fat

1. Drink 10 glasses of water (soft drinks, juice and coffee do not count).
2. Eat 6 small meals a day. This would increase your metabolism rate. If you can manage to eat only 3 meals a day, please substitute the other 3 meals with White Knight Whey Protein Isolate.
3. Reduce the intake of foods and drinks high in fat or sugar.
4. Avoid eating too much immediately before going to bed, especially foods high in sugar and carbohydrates.
5. Take 2 capsules of White Knight Elite MVM or Whole Food MVM after each meal. The vitamins and minerals provided would not make you fat. In fact if your body lacks vitamins or minerals, it will attempt to get them by creating an unsatiable appetite, especially for sweet and fatty foods. By taking MVM, you avoid being deficient in any micronutrients, and you would be free of uncontrollable appetite.
6. Take 2 capsules of White Knight Fat Blocker before each meal, which blocks the conversion of sugar, fat and starches in the foods you eat into body fat.
7. Take 3 to 6 capsules of White Knight Super Fat Burner every day. It elevates metabolism and therefore speeds up the burning of body fat. Take once in the morning and once in the afternoon.

Exercise To Burn Fat

1. Research shows that weight training causes a rise in metabolism (and thereby fat-burning) for up to 30 hours after the training session. Cardiovascular exercise, on the other hand, causes a rise in metabolism only during the exercise period.

2. Walk 2 to 3 times every week. Exercises such as jogging, bicyling, dancing, boxing, martial arts and swimming are good for training cardiovascular fitness, but not most efficient in burning fat. Each walking session should last between 30 to 45 minutes. Slow down as soon as you feel out of air. Your heart beat (pulse rate) should be below (220 minus your age) X 0.5, otherwise your body becomes short of oxygen, which causes muscle glycogen to be used as fuel rather than body fat. Since the density of fat is very high, it takes a lot of oxygen to burn it.

3. Do not eat or drink (except water) one hour before and after your walking session. If you weight-train on the same day, make sure you do it at least 4 hours apart.

Tips for Maximum Energy

1. Do not exercise more than 5 times a week.

2. Vitamins and minerals are essential for energy production. Take 2 capsules of White Knight Elite MVM or Whole Food MVM multivitamins after each meal.

3. Take 5-7 capsules of White Knight Creatine Monohydrate before or after exercise each day.

4. Sleep 8 hours every night.

Omega-3 fatty acids will help you lose weight

13 Jan 2017 Articles

Folks now have another tool in their arsenal to help them lose weight, and it’s omega-3 fatty acids, according to the results of a new study conducted in Australia.

Researchers at the University of South Australia took a group of 75 people who were diagnosed as being either overweight or obese and who had cardiovascular disease risk factors such as high blood pressure and high cholesterol levels, and split them into four groups.

In the first split, half were given doses of tuna fish oil while the other two groups were given equal amounts of sunflower oil, which contains no omega-3 acids. Both groups were then split once more, with half taking no additional exercise each week while the others completed three 45-minute runs, to 75 percent of their maximum heart rates, each week. All participants were asked not to otherwise alter their diets.

Omega-3 and exercise will do more than just exercise to help you shed pounds

After three weeks, three of the groups did not show much change, but the group that was given the fish oil and had exercised had an average weight loss of about 4.5 pounds and a decrease in overall body fat percentage.

Following eight weeks, “a significant three-way interaction between time, group and gender was observed for percentage reduction in weight… with a greater percentage decrease for females in FO compared to PB for weight (-7.21 percent vs. -5.82 percent) and BMI (body mass index) (-7.43 percent vs. -5.91 percent respectively),” said a summary of the study, which was published in the February 2013 issue of the journal Food & Function.

“The results seem more impressive given that no other changes to eating habits were made. Also, the exercise ‘regime’ was not much more than the recommended levels for everyone; not just those trying to lose weight,” writes dietician Juliette Kellow, in WeightLossResources, an online nutrition journal based in Britain. “When combined with a calorie-counted diet and increased exercise, the effects of fish oil on weight loss could prove substantial.”

Scientists believe that omega-3 oil improves blood flow to muscles during exercise, and that the compound helps stimulate enzymes that transport fat to where it can be stored for energy.

The good news is, omega-3 is widely available as a supplement on the retail market, and as an additive in certain foods and drinks. It’s use has become more popular as a growing body of research continues to uncover new benefits it offers, such as better brain and memory function and greater eye development and sustainment, as well as an ability to reduce risks of stroke and contracting Alzheimer’s disease.

A diet rich in omega-3 is key to longevity

Kellow notes that additional, longer studies are being planned to help scientists better understand the full effects of omega-3 supplementation, especially over an extended period of time and in conjunction with greater amounts of exercise. “Although taking omega-3 in its natural form (from fish for example) may give the greatest benefits,” she writes, “omega-3 fish oil supplements could be an effective natural weight loss supplement to combine with an exercise program.”

Previous studies of omega-3 have found that in countries where it is a well-integrated part of the normal diet, such as in Japan and Norway, people tend to live longer.

“…[C]ountries that consume omega-3 regularly such as (Japan and Norway) have higher life expectancy rates compared to parts of the world that have adopted the Western diet. Furthermore, the rate of obesity is significantly lower among those whose diets are rich in omega-3 fatty acids,” says


Creating An Anabolic State That Creates Muscle Growth

You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles:

1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy – consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.
4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won’t grow if you don’t build adequate recovery time into your training program. Similarly, you can only optimize your body’s levels of testosterone and growth hormone if you spend enough time sleeping.
5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.
6. Don’t overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don’t want to burn excessive calories that could be utilized for bulking up.
7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don’t forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.

Canola Oil: Is It Good Or Bad?

Canola oil is not a natural food. It is a genetically-engineered product made from rapeseed oil. Although the FDA supports label claims that it benefits heart health, there have been mounting evidence that it in fact promotes heart diseases. We at White Knight refuses to use canola oil, whereas our competition’s products are swimming in it, and they have no idea if canola oil is bad for your health or not. Check under Ingredients to see if a product contains canola oil. Read more here….

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