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Basics of Bodybuilding Nutrition

Author: Jim Atilsonsports nutrition

Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. Now, lets go ahead get started with the basics of bodybuilding nutrition.

Most people use the terms Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.

You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let’s go ahead and examine each of the components briefly.

Proteins:

Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.

Carbohydrates:

Carbohydrates are your body’s main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.

Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;

1)Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.

2)Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.

3)Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.

4)Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.

Fats:

All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.

There are 3 types of fats;

1)Saturated fats; which are often associated with heart disease and high cholesterol levels.

2)Polyunsaturated fats; are fats that are found mostly in vegetable oils.  3)Monounsaturated fats; which have a positive effect on cholesterol levels.

Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.

Water:

It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.

In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.

1)Stay away from unhealthy fats and simple carbohydrates.

2)Throughout the day eat smaller portions of food and eat frequently(4-5 times).

3)It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume “hard food.”

4)Drink plenty of water

5)Get enough rest and sleep.

There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its “complexity” it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this “problem” is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid a small amount. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not always be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

6 Pillars of Fat Loss Nutrition

Author: Mike Roussellfruit bowl

We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t paying attention to what you are eating then all this effort is a waste. The #1 most important part of any fat loss or muscle growth program is nutrition.

Nutrition is confusing though right?

There are new “discoveries” being reported by the media almost every day. It is a full time job keeping up with all this information. Fortunately you can get that body you want. You can achieve that lean, muscular body that you’ve been coveting by consistently applying relatively simple nutritional guidelines.

I call these guidelines the 6 Pillars of Nutrition. Here they are:

1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruit and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

These rules are the key to unlocking your best body. As you can see by looking over the list, the 6 Pillars of Nutrition are not based on fads or diet crazes. No, instead they are the results of the distillation of piles of nutritional information into the most effective strategies described in a practical manner so that you can apply them to your life today.

The first question I get about the 6 Pillars of Nutrition when my clients are initially exposed to them is “Don’t I have to count calories?” No. No calories counting. I have recently had a client lose just under 50lbs of fat in 3 months by following these principles. No calorie counting, no measuring food. Why make it more complicated than it has to be?

We all live busy lives right? Nutrition can’t be a focus during the week. It needs to be automatic. That’s what makes these principles so powerful. They make nutrition a no-brainer. If you are obsessing over calories, macronutrients, and grams of insoluble fiber please stop. Outline an eating strategy that falls inline with the 6 Pillars of Nutrition. You will spend less time fussing over what to eat and the changes in your body will astound you.

If you still insist on most closely monitoring your food intake I still don’t recommend that you count calories or grams. I always say no one eat 14 grams of fat, they eat 1 TBSP of olive oil. It only makes sense to track and monitor actual amounts of food right?

This is why I created the Naked Nutrition Serving system where I outline when and what type of foods to eat and you just pick the foods you like – not calories, not grams, but actual amounts. This approach is practical and it delivers results.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Top 10 Gym Mistakes

Author: Nitin Chhodaspotter

For someone who just started exercising, the right guidance is critical. If you are a newcomer, the first thing you want to do is exercise in a safe and effective fashion. Many individuals avoid the gym due to the fear of making a mistake in public. For the weight room rookie, there is nothing more demoralizing than the disheartening smirks of veteran trainees. Mistakes start to happen, and these prevent you from getting optimal results. In fact, it increases the chances of injury!

If you are considering joining a gym / are a gym rookie, then you must avoid the most common mistakes. Try these tips – before you know it, you could be teaching a thing or two to uncompromising ‘experts’ in your local gym or fitness center.

Presenting the most common mistakes made by rookie trainees.

1. Incorrect technique.(dumbbell or barbell).
Always speak to a gym instructor / experienced weight trainee to guide you and demonstrate the correct manner to perform exercises. If you have difficulty in lifting a particular weight, then don’t. Just practice with a light weight for the first 1-2 weeks.

2. Exercising on an empty stomach.
When exercising to shape muscles, it is a bad idea to enter the gym in a fasting state. The body needs energy to lift weights and this energy comes from food, specifically the food you eat prior to the training session. Some light carbohydrates (rice, bread, fruits) is a good idea prior to the training session.

3. Insufficient gear.
Always carry a bag containing a spare set of clothes, a towel, bathroom accessories and a water bottle for an effective workout.

4. Lifting weights too quickly.
When in the gym, the best way to lift weights is in a slow and controlled fashion. Avoid fast, jerky movements since they can cause injuries.

5. Holding your breath.
The breathing pattern for lifting is to exhale on the positive phase (pushing or pulling the weight) and inhale on the negative (lowering the weight). Holding your breath can raise your blood pressure and, if you hold it long enough, cause fainting.

6. Being too proud to ask for assistance.
Work with a friend / ask for assistance when using heavy weights. In gym parlance, this individual is called a ‘spotter’. Gym trainees are always more than willing, and it’s much better to ask quietly for a spot than to scream loudly for help once you’re in trouble.

7. Trying to ‘spot reduce’ certain muscles, such as the abdominals.
The best gadgets and hundreds of crunches won’t transform your legendary flab into equally fabulous abs. For best results, incorporate aerobics exercises and sensible nutrition into your daily plan.

8. Overdoing it.

Resist the temptation to lift as much as you can or overdo the treadmill the first few times in the gym. Gradually work your way up.

9. Not drinking enough water.
Drink at least 20 ounces of water for every hour of working out, and sip water continuously, before you’re thirsty. By the time you’re conscious of thirst; the body is already partially dehydrated. This can adversely affect stamina and concentration.

10. Relying on the ‘best looking’ people for advice.
Just because someone is fit does not mean that they have used the best methods, but it does mean that have been exercising the longest. Consult a professional personal trainer for best results.

Think You Look Like Your Mom?

Author: Cynthia Rowlandbulldoggy-main_Full

Maybe when you look in the mirror you see a resemblance of your Mom looking back at you.  You probably see more than just sagging or fullness under your eyes; you most likely see jowls, pouches, a downturned mouth, spongy skin, the dreaded wattle, sagging cheeks and more in the mirror.

These conditions – sagging facial features – make us look old and tired.

It is not unusual that a family resemblance is apparent because when aging strikes our faces we definitely have a tendency to remark that this must be hereditary because our Moms or even our Great Aunt Hilda wore the same look when they were a certain age.

Aging in our faces is sneaky; it seems that wrinkles, sags and bags can appear almost overnight.  It is true.  It is not uncommon for a wrinkle to seemingly appear out of thin air.

Seeing a new wrinkle upon arising may be a result of improper sleeping.  These wrinkles that look so cute on a four year old when they awaken from a nap are surely disastrous when they are on the face of a forty year old.  The realization that you have created this hideous crinkle may have you feeling hopeless and ready to succumb to the surgeon’s knife.

Do not despair as there are natural remedies for aging that will not require recuperation or spending your children’s inheritance.

Sleeping on a flat, mushy pillow can wreak havoc on your face, especially if you have a tendency to sleep mostly on your side.  Same goes for those of you who sleep on your stomach.  If you want to enjoy a wrinkle free face without under eye bags and sags, you might want to elevate the head of your bed by placing one inch thick books under the legs of your headboard while sleeping on a large, thick buckwheat pillow.

Bags and puffiness under your eyes can also indicate that you are using too much salt in your diet.  Sodium seems to be hidden in many pre-packaged foods so if you awaken in the morning seeing puffiness you may have consumed salt laden goodies or eaten Chinese food or enjoyed certain vegetable beverages that are well known for their high sodium content.

Drinking water seems to have a positive effect on your face and especially your brain.  Drinking purified water is a real boon to better health.  According to the Mayo Clinic, water is a vital component to flush toxins, carry nutrients to our organs and provide needed energy to enjoy life.  If you are short on water, your brain may act sluggish due to dehydration, you may feel dizzy and experience chills and even vomiting.

Exercise is another positive step that keeps you looking younger.  The choices are wide and varied:  walking, bicycling, Pilates, karate, Kung Fu, tennis, softball, volleyball, surfing, jogging, kick boxing, Jazzercise, weight training.  According to Jackie Silver, author of ‘Aging Backwards’, “Exercise is the fountain of youth!”  It is likely you agree.

Our bodies appreciate the rush of endorphins when we complete a strenuous workout.  The sense of completion and satisfaction usually shows up on our faces as a beaming, broad smile.  We feel euphoric…vital…young…until we look in the mirror and wish that our faces looked as young as we felt right now.

Alas, your face needs exercise just like your body does.  Without it, the once vibrant muscles, the youthful, unlined facial skin is unavailable to you.

Even when you are meticulous and extremely careful about your face, including using the finest skin care, it is inevitable that your face will appear tired and elongated as your skin loses its firmness and its youthful contour.  Exercise from the neck down isn’t enough to sustain or maintain a youthful face.

A pro-active approach to a younger face is not about having surgery or injections; rather, a younger face is possible when you use facial exercise to stop the sagging and to maintain the uniqueness of your face.

Just as exercise changes the shape and contour of the body, specialized facial exercises, using your thumbs and fingers, will gently begin to soften stressed faces while lifting and toning the hidden muscles that support the skin.  If the facial muscles are not exercised, the skin is continuously dragged downward by the elongation of the muscles.

This downward slide is what makes faces look old and that is when you see the resemblance of your mother, your aunts and others who are older than you.

If you are serious about learning the secret to a youthful face, begin a facial exercise program in earnest to lift, tone and tighten those sagging facial muscles.