Hello young ladies, hope all are doing great. Today I would like to discuss with you the diet plan of female wrestlers in India. As we all know how the amazing ‘Phogat sisters’ made India proud with their atypical interest in ‘wrestling’ a predominantly male sport. The famous saying, “Behind every independent and successful woman is a father who blindly trusts their children and not the society” rightly describes the dedication and undying faith of an enthusiastic father for his children.

Now let’s discuss the detailed diet plan with health benefits:

Diet Plan In detail

First thing in the morning is a glass of water on an empty stomach followed by some stretching and warm up exercises. Drinking water in the morning helps cleanse your bowel, detoxify your body and helps boost immunity. It increases appetite and raises the BMR (Basal Metabolic Rate) by 24% thereby aiding in weight loss and muscle tone.

Breakfast:

Sprout salad: The sprout salad can be easily prepared by a variety of sprouts available such as gram sprouts, moong bean, kidney beans, split peas etc. Sprouts are naturally nutritious wonder food, a rich source of Vitamin A, Vitamin K, Biotin, Iron and Zinc.

Including sprouts in your diet has varied health benefits like rejuvenating your skin, enhances collagen production, helps in detoxification process and prevents premature aging. So, go ahead and enjoy the mix and match of various sprout recipes to reap its benefits.

Fresh Fruits, Vegetables: Consuming fruits and vegetable rich diet provides your body with all the necessary nutrients vital for maintaining a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in dietary fibre, Vitamin A and C, Folic acid and Potassium.

Intake of food rich in Potassium like Soybeans, spinach, Lentils and Kidney beans etc helps maintain normal blood pressure. Dietary Fibre from Most vegetables reduces blood cholesterol levels and helps in forming the roughage which aids digestion. Folic acid rich food like broccoli, avocado, lentils etc stimulates the formation of red blood cells. Vitamin C rich citrus fruits have wound healing properties.

Milk, Soybeans: Cow’s milk is considered the best diet for stronger bones and teeth as it offers a rich source of calcium and Vitamin D. It also has supplements like Potassium which helps in vaso-dilation thereby lowering your blood pressure. The most important dietary change a healthy person should opt for is reducing the intake of sodium and optimizing the intake of potassium. The optimal quantity of 4069 mg of Potassium per day reduces the risk of heart diseases by 50% approximately. Cow’s milk is also designed for muscle-building.

Whole Soy foods are an excellent source of fibre, Calcium, Vitamin B Complex and omega 3- fatty acids. It is the only complete non-animal protein as it is a plant source of eight of essential amino acids. These foods provide us with high quality protein and are very low in saturated fat making it a healthy and complete meal in itself. Whole soybeans are the best as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms a base for a balanced diet.

Dry Fruits: Raisins are high energy food supplements for wrestlers. They are well-known for gaining weight in a healthy way. They are ideal food for maintaining an athletic body as they provide the wrestlers with powerful boosts of energy. The high content of Iron and copper in raisins helps in the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain filling fiber which keeps you full for a longer time. They are best consumed as snacks in between meals to keep your hunger pangs at bay. These beloved nuts contain a unique and protective phyto-sterol antioxidants and a plant protein as well. When consumed along with raisins they complement each other.

Cheat days: Sometimes the wrestlers like to have breakfast of their choice like aaloo paratha with curd or other healthy variations. These cheat days are allowed to satisfy their cravings and follow the diet plan with utmost discipline.

So, this was all about the breakfast and snacks. Now let’s discuss the meals in detail.

Main Course Regular meals: Wrestlers are prompted to eat regular meals which constitute of ‘daal’ the nutritious and appetizing lentil preparation. These come under leguminous food, very rich in protein. It is advisable to include a mix of all dals in your diet without which a typical Indian meal is incomplete. White rice has some rich mineral content and can be consumed in moderate portion along with daal.

Various green leafy vegetables like spinach, broccoli, turnip etc are cooked by simple methods to retain their nutritional value, color and flavor of food. Some vegetables are preferred to be eaten in their raw form and mixed together to form various salad preparations.

Chicken is included in diet plan of wrestlers for its high protein content. Protein is made up of amino acids which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended amount of daily protein. The best part of eating chicken regularly is its provides the wrestlers with high protein content for making their body more muscular and firm also keeping their body weight in control.

Indian whole wheat bread or Roti is consumed in dinner along with veggies, dal, chicken and salads for keeping fuller for longer time and still feeling active and light at the same time.

Mid Time Evening Snacks: A glass full of milk and seasonal fruits are good enough to keep your hunger pangs at bay. Almonds and raisins should be taken to give energy shots whenever required.

Pre Workout Diet: Milk and Seasonal fruits provide the wrestlers with the energy required for the rigorous workout sessions.

Post Workout Diet: A post work out meal of soy protein, fruits and lots of water is what required for replenishing the muscle glycogen depleted during workout. Fruits and water hydrates the dehydrated body tissues.

Last but not the least, a glass full of milk before bed time relaxes your tired muscles and makes you fall asleep like a baby. Milk contains Tryptophan (an amino acid which helps induce sleep) and melatonin (a hormone that regulates sleep cycle).

A wrestler’s diet is a versatile and balanced one devoid of high calorie and junk foods. Fresh and seasonal food is of much relevance. Wrestlers are advised to avoid food which is excessively sour and spiced like pickles, chutneys and chat as they are thought to cause lethargy and sensual arousal.

Hats off to the Dangal sisters for their taboo smashing move to become successful wrestlers and the unquenching thirst for achieving their goal. More power to you women, go ahead and catch your dreams.

If you want to get a bigger chest one of the best ways to do so is by learning how to tone your lower chest as opposed to working on another portion of this muscle group. Although you may not have heard this tip before it is very effective in bringing out definition in the chest area.

The chest muscle group is divided in the following manner: top chest, middle and lower chest. Often times guys focus on either the middle or sometimes the upper chest to bring out definition and develop it to its potential.

The Bottom Heavy Myth

In weightlifting there is a myth that working on the lower chest will create a “bottom heavy pecs.” The belief is that as more muscle is developed in the lower chest gravity will eventually cause the pecs to hang lower. I do not agree entirely with this belief if you are working the chest area properly.

The Proper Way To Work The Chest

In order for the pecs to look their best they have to be exercised from each angle as mentioned earlier. Simply choose exercises that will target each area of the pecs. Because of the fear of getting bottom heavy pecs many guys will ignore the lower part of the pec area.

The Best Exercises For The Lower Chest

• Dips: Perform dips using your body weight. As you lower your body keep your chin tucked in and touching your upper chest. This tweak will force the lower chest to become more involved.
• Decline Bench Press: Use dumbbells or a barbell when performing this exercise. When bringing the weight down do not over stretch the muscle. For best results have the arms form a 90-degree angle at the lowest point.

Simply adding these two exercises will help you tone your lower chest. Include these exercises along with exercises that target the middle and upper chest and you will have great definition in your pecs.

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I’ve got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let’s first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a “cheat meal”, “cheat day” or “cheat weekend”. Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that’s not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn’t mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn’t completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let’s get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what’s served and how much you consume.

Tip 5: Find other activities to do that don’t revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you’re feeling chocolate-y!

Chocolate Avocado Pudding – makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

Unfortunately, most mixed-martial artists follow a strength training program designed for bodybuilders. If your program consists of chest, legs, and arms days, or any other body-part split, then you fall into this category too. So if you’re following a bodybuilding routine, let me ask you this, is your goal to walk around the ring, flexing your biceps, or is your goal to knock your opponent out? If you want to have sexy biceps, stop here. But if you want to knock your opponent out, read on.

If you’re a mixed-martial artist, there are 3 pitfalls to following a bodybuilding routine in they gym:

1) The routine will require high volume and thus take time away from martial arts training.

2) The routine will leave your muscles tired and sore, which will take away from martial arts training.

3) The routine promotes muscular hypertrophy, which means that if you follow it properly, you’ll have to move to a higher weight class.

Now for most athletes, if you’ve got to learn wrestling, boxing, muay thai, grappling, and deal with life on top of all of that, a 4-5 day strength training routine is not going to enhance your performance. Add endurance training on top of that and you’re probably setting yourself up for overtraining and potential injury.

Even if you can get it in, and it doesn’t leave you too sore, you still don’t want to add too much muscle. Instead, your goal is for relative strength and power, which means that you want to stay the same weight, but get more and more powerful.

Since your goals are different, your strength training routine needs to be different to address those goals.

That’s where you want to begin to think about training movement patterns first and muscles after.

Six basic movement patterns exist:

1) Squat

2) Lunge

3) Bend (aka deadlift)

4) Twist

5) Push

6) Pull

If you integrate these movements into your program, you’ll be working every muscle in your body to some degree.

Additionally, when you perform these movement patterns, you may notice deficiencies or strength imbalances. One example is during a lunge – if your forward knee caves in, this means that your glutes (medius and maximus) are either not firing when they should or they’re relatively weak. Either way, you know that you’ve got to do some isolation work to bring up the lagging muscle.

Isolation exercises are not categorized within the movement patterns listed above, but there are some that mixed-martial artists need to be doing, such as isometrics (planks, hangs, etc) and single-joint exercises (external shoulder rotations, bicep curls, etc), in addition to any corrective exercises.

So instead, focus on training movement patterns first, then isolate later.

Now, since you’re on the movement pattern paradigm, the biggest benefit for the mixed-martial artist is that you want to train 2-3 times per week to get the most benefit. Since you’ll be hitting every major muscle group each time you workout, training more than 3 times a week will interfere with your recovery and leave you too sore and tired to be effective in your MMA training. A sample 2-day split would be:

Day 1: Forward lunges, bench press, chin-ups, skull crushers, and prone bridges.

Day 2: Deadlifts, arnold press, 1-arm rows, bicep curls, and woodchops.

Here you’ll be hitting all movement patterns and all major muscle groups. You’ll still be making strength gains by following effective rep, set, and rest schemes, you won’t be left too sore, and you’ll be fresh and ready to absorb effective MMA techniques.

Remember, you’re a mixed-martial artist, not a bodybuilder posing in a speedo, so train with one goal in mind – improving your performance in the cage.

No doubt already you think I’m crazy to suggest this diet. But did you know that top catwalk models the world over swear by this diet? For example, it is rumored that Giselle could be using this diet to keep herself looking amazing. Still not convinced? You can lose over 15 pounds in a single week on this diet – let’s find out how, in this article.

The Rules

Basically you can only drink black coffee and eat apples. Any kind of apples will do, as will any kind of coffee so long as it’s black i.e. no added milk or sugar. The idea is that you can drink or eat as much as you feel like.

Of course you can also drink water too because it contains zero calories. You’ll rely on the volume of water in your belly to stave off hunger pangs. I recommend drinking plenty of water also to accompany the coffee and keep your stomach healthy. Otherwise that amount of coffee alone could give you indigestion problems.

Does It Work?

Apples are well known for keeping away hunger pangs while coffee will raise your metabolism. You can lose a serious amount of weight this way. But the problem is that this extreme diet is extremely lacking in nutrition. You CAN take supplements but they are not the same as getting your nutrition from your food.

If you do decide to do this diet then I personally recommend no more than 48 hours. It is unlikely that you’ll have the willpower to tolerate any more than this anyway.

“I don’t exercise. If God wanted me to bend over, he’d have put diamonds on the floor,” comments Joan Rivers. It’s true, many of us simply do not enjoy fitness and exercising. It’s also true that every single person in this world can benefit from a proper fitness and nutrition program.

Use these top 10 fitness tips to get your workout routine started today. As always, talk with your doctor before starting a new fitness or nutrition program.

Tip #1- Set Realistic and Tangible Goals

Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by February 14th.

Tip #2- Measure Your Progress

Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts

Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts

Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men

Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest

Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up

Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down

Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle

Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated

Find a workout partner. Sign up for a marathon. Work with a personal trainer. Do whatever it takes to remain committed. If you falter, let go of guilt and get back on your routine as soon as possible.

These top10 fitness tips build the foundation of a safe and effective fitness program. Anyone can drop body fat and gain lean muscle mass by following a realistic workout and nutrition plan. Stay the course and you will be healthier and happier for it.

Copyright 2005 www.strength-training-woman.com