People say that the best way to build your body with fitness and diet. In the diet means choosing foods that are appropriate for change body fat into muscle mass. It is not that easy, it just takes a little discipline and know how. With a few tips and a lot of self control,, you already are in the way to achieve the body you dream about.
Split Up Your Meals
As we grow up, our parents usually taught us to eat three meals a day. Those meals were to contain the four food groups and they were generally large enough to keep us satiated until the next meal came around. However, the more you eat in one setting, the more your body has to work to digest it. Health experts now tell us to split up our meals into four to six smaller meals, eaten throughout the day. This, too, is what the bodybuilding exercise diet entails. By splitting up your meals into four to six smaller, more manageable, meals each day, our metabolisms speed up, enabling us to burn more fat than ever before.
Stay Away From Processed Food
When you begin your bodybuilding diet, you want to refrain from anything that uses processed flour. Experienced bodybuilders will tell you to stay to the outside perimeter of the supermarket, where the dairy, meat, fruit, veggies and bread are located. They will tell you to stay away from the inside aisles of the supermarket, where all the chips, and other processed foods are located. The simplest way to keep to your bodybuilding diet is to tell yourself to keep it natural. Eat plenty of fruits and vegetables and stay away from anything laden with sugar; as this will turn into fat in the long run.
Water, Water, Water
It can’t be said enough. When beginning any msucle building workout diet, you can’t refrain from drinking lots of water. Water flushes the fat and toxins from our body and also helps us in fighting disease and illness. After all, we are seventy percent water so we need to drink plenty of water if we hope to stay healthy. A good rule is to drink a glass of water before each meal, during each meal and once between meals. This will keep you plenty hydrated and that’s important, especially when it comes to your bodybuilding diet.
If you stick to the above tips and work hard, you could become a bodybuilder in no time. Remember, being a bodybuilder doesn’t just mean having big muscles, it also means having low body fat. While working out will give you the muscles you want, it’s the bodybuilding diet that will strip you of that fat so that those muscles, and all your hard work, will finally be revealed.
Friday, May 29, 2009
Wednesday, May 27, 2009
Weight loss and calorie (part two)
Now you know what calories are and how they work to help your body function. The next part to making your weight loss journey successful is being able to work out your daily allowances (and we mean everything - fat, protein and sugar).
Most people will tell you to check the food label, and we recommend you do the same, but life doesn't always make it that simple. Take going out to a restaurant – how can you truthfully know what you are eating and how many calories are in it? The real answer is, is that you can't, but you can gain a grasp of what individual food groups contain so that you can have a fair idea.
Most people will tell you to check the food label, and we suggest you do the same, but it's not that simple. When you take going out to the restaurant - how you can indeed know what you eat and how many calories in it? The real answer is, is that you can't, but you can get a grasp on what each group contains the food, so you can have a fair idea.
But first to help you gain a clearer perspective, below is the daily allowance for a woman (on 2,000 calories):
Total fat – 65g
Saturated fatty acids – 20g
Cholesterol – 300mg
Sodium – 2400mg
Potassium – 4700mg
Total Carbohydrates – 300g
Fibre – 25g
Protein 50g
As you can see, what you need every day goes beyond the basics of fat, protein and fibre, but also branches into fatty acids, sodium and potassium too.
As we said before, most labels will now give you the basics of its ingredient base and nutrients, but in a restaurant you simply cannot know. So what do you do? The best technique we can recommend is gaining an insight into the ingredients themselves and what they contain.
Essentially you can pre-learn the calorie content of certain foods, so that you can still go out and monitor your diet. You don't have to remember the ins and outs of all foods, but if you can learn the basics of your favourite foods, then you can still keep the excitement of going out AND losing weight.
Below are some examples to help you in your food choices:
5oz lean steak – 181 calories and 6g of fat
Medium grilled chicken breast (130g) – 192 calories and 2.9 g of fat
Lean pork chops (120g) – 221 calorie and 7.7g of fat
Medium baked potato (180g) – 245 calories and 0.4g fat
(Get more food tomorrow)
Mash potato with butter (28g) – 29 calories and 1.2g of fat
Chips (100g) – 253 calories and 9.9g of fat
Carrots (60g) – 13 calories and 0.2g of fat
Broccoli (30g) – 7 calories and 0.2 g of fat
Peas (60g) – 32 calories and 0.4g of fat
Most people will tell you to check the food label, and we recommend you do the same, but life doesn't always make it that simple. Take going out to a restaurant – how can you truthfully know what you are eating and how many calories are in it? The real answer is, is that you can't, but you can gain a grasp of what individual food groups contain so that you can have a fair idea.
Most people will tell you to check the food label, and we suggest you do the same, but it's not that simple. When you take going out to the restaurant - how you can indeed know what you eat and how many calories in it? The real answer is, is that you can't, but you can get a grasp on what each group contains the food, so you can have a fair idea.
But first to help you gain a clearer perspective, below is the daily allowance for a woman (on 2,000 calories):
Total fat – 65g
Saturated fatty acids – 20g
Cholesterol – 300mg
Sodium – 2400mg
Potassium – 4700mg
Total Carbohydrates – 300g
Fibre – 25g
Protein 50g
As you can see, what you need every day goes beyond the basics of fat, protein and fibre, but also branches into fatty acids, sodium and potassium too.
As we said before, most labels will now give you the basics of its ingredient base and nutrients, but in a restaurant you simply cannot know. So what do you do? The best technique we can recommend is gaining an insight into the ingredients themselves and what they contain.
Essentially you can pre-learn the calorie content of certain foods, so that you can still go out and monitor your diet. You don't have to remember the ins and outs of all foods, but if you can learn the basics of your favourite foods, then you can still keep the excitement of going out AND losing weight.
Below are some examples to help you in your food choices:
5oz lean steak – 181 calories and 6g of fat
Medium grilled chicken breast (130g) – 192 calories and 2.9 g of fat
Lean pork chops (120g) – 221 calorie and 7.7g of fat
Medium baked potato (180g) – 245 calories and 0.4g fat
(Get more food tomorrow)
Mash potato with butter (28g) – 29 calories and 1.2g of fat
Chips (100g) – 253 calories and 9.9g of fat
Carrots (60g) – 13 calories and 0.2g of fat
Broccoli (30g) – 7 calories and 0.2 g of fat
Peas (60g) – 32 calories and 0.4g of fat
Tuesday, May 26, 2009
Losing Weight Safely
Obesity is always the specter of each person. Especially for women, they must consider weight because it affects health. Obesity or excess weight can lead to various diseases such as diabetes, cancer, hard bernafat, cholesterol, high blood pressure, difficult pregnancy, and other. Therefore, we should keep our body weight does not exceed the recommended limit.
To know the weight limit in accordance with the height, there is a BMI (Body Mass Index) which can give you a pound range for a healthy weight. You take your weight and height and see where you fall on the BMI table for adults (see below). There is also a handy BMI calculator at the National Heart, Lung and Blood Institute’s web site
Some general guidelines for losing weight safely are:
• Eat fewer calories. The best formula for losing weight is to decrease the number of calories you get while increasing your physical activity every day. Depending on how active you are, you may need between 1,500 — 2,500 calories a day. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
• Lose weight slowly. It is best to aim for losing 1/2 to 2 pounds a week. By improving eating and exercise habits, you will develop a healthier lifestyle. And, this will help you to control your weight over time. You will also lower your chances of getting heart disease, high blood pressure and diabetes. ‘Crash’ diets may take off pounds faster, but can cause you to gain back even more pounds than you lost after you stop the diet.
• Exercise. Get active for at least 30 minutes every day. You don’t have to train for a marathon to be active! Brisk walking, gardening, riding a bicycle, tennis and dancing all count as exercise. You can also break up the 30 minutes into three 10-minute periods. To get even more active every day, you can do things like park her away from the mall in the parking lot and take the stairs instead of the elevator. The idea is to use up more calories than you eat each day. This will keep the calories from being stored as fat in your body.
• Eat less fat and sugar. This will help lower the number of calories you eat each day. Select foods whose labels say low, light or reduced to describe calories or fat, including milk products and cheese. Eat lean types of meat, poultry, and fish. Eat less sugar and fewer sweets (don’t forget that soda and juice can have lots of sugar). Drink less or no alcohol.
• Eat a wide variety of foods, including starches and dairy products. This helps your body to get the nutrients and vitamins it needs to be healthy. Include plenty of vegetables, fruits, grain products and whole grains each day. Don’t skip dairy products — there are many good tasting low, no, and reduced fat milks, yogurts, cheeses, ice creams, and other products to choose from. Proper calcium intake is needed for all women to prevent bone loss.
Starch is an important source of energy that all bodies need, even when a person is trying to lose weight. It is found in foods like potatoes, rice, pasta, bread, beans, and some vegetables. Foods high in starch can become high in fat and calories when you eat them in large amounts, or when they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Stick to starchy foods that are high in fiber, like whole grains, beans, and peas.
• Practice portion control. Eat smaller amounts of food at each meal. Let go of belonging to the ‘clean plate club.’ Don’t feel like you have to eat everything on your plate, even when eating out. You can also try eating more small meals throughout the day, rather than three large meals.
• Get support. It can be hard to start a weight loss program, particularly if you are out of shape and not used to exercising. Ask your family and friends for support. Try to find an exercise buddy. Make your activity fun and social — go on a walk or hike with a friend or learn a new sport like tennis or ice-skating.
• Treat yourself (once in a while). When trying to lose weight, we all feel tempted to ‘cheat’ by eating a favorite, rich food like cake or cookies. But, sometimes it can be helpful to eat a small amount of a favorite food. This may keep you from craving it and overeating if you do ‘cheat.’
See here for more information
To know the weight limit in accordance with the height, there is a BMI (Body Mass Index) which can give you a pound range for a healthy weight. You take your weight and height and see where you fall on the BMI table for adults (see below). There is also a handy BMI calculator at the National Heart, Lung and Blood Institute’s web site
Some general guidelines for losing weight safely are:
• Eat fewer calories. The best formula for losing weight is to decrease the number of calories you get while increasing your physical activity every day. Depending on how active you are, you may need between 1,500 — 2,500 calories a day. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
• Lose weight slowly. It is best to aim for losing 1/2 to 2 pounds a week. By improving eating and exercise habits, you will develop a healthier lifestyle. And, this will help you to control your weight over time. You will also lower your chances of getting heart disease, high blood pressure and diabetes. ‘Crash’ diets may take off pounds faster, but can cause you to gain back even more pounds than you lost after you stop the diet.
• Exercise. Get active for at least 30 minutes every day. You don’t have to train for a marathon to be active! Brisk walking, gardening, riding a bicycle, tennis and dancing all count as exercise. You can also break up the 30 minutes into three 10-minute periods. To get even more active every day, you can do things like park her away from the mall in the parking lot and take the stairs instead of the elevator. The idea is to use up more calories than you eat each day. This will keep the calories from being stored as fat in your body.
• Eat less fat and sugar. This will help lower the number of calories you eat each day. Select foods whose labels say low, light or reduced to describe calories or fat, including milk products and cheese. Eat lean types of meat, poultry, and fish. Eat less sugar and fewer sweets (don’t forget that soda and juice can have lots of sugar). Drink less or no alcohol.
• Eat a wide variety of foods, including starches and dairy products. This helps your body to get the nutrients and vitamins it needs to be healthy. Include plenty of vegetables, fruits, grain products and whole grains each day. Don’t skip dairy products — there are many good tasting low, no, and reduced fat milks, yogurts, cheeses, ice creams, and other products to choose from. Proper calcium intake is needed for all women to prevent bone loss.
Starch is an important source of energy that all bodies need, even when a person is trying to lose weight. It is found in foods like potatoes, rice, pasta, bread, beans, and some vegetables. Foods high in starch can become high in fat and calories when you eat them in large amounts, or when they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Stick to starchy foods that are high in fiber, like whole grains, beans, and peas.
• Practice portion control. Eat smaller amounts of food at each meal. Let go of belonging to the ‘clean plate club.’ Don’t feel like you have to eat everything on your plate, even when eating out. You can also try eating more small meals throughout the day, rather than three large meals.
• Get support. It can be hard to start a weight loss program, particularly if you are out of shape and not used to exercising. Ask your family and friends for support. Try to find an exercise buddy. Make your activity fun and social — go on a walk or hike with a friend or learn a new sport like tennis or ice-skating.
• Treat yourself (once in a while). When trying to lose weight, we all feel tempted to ‘cheat’ by eating a favorite, rich food like cake or cookies. But, sometimes it can be helpful to eat a small amount of a favorite food. This may keep you from craving it and overeating if you do ‘cheat.’
See here for more information
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