Archive | Diet & Nutrition

Muscle Building Diet

Discovering the Benefits of a Muscle Building Diet

Many have discovered the benefits from a muscle building diet and how effective it is for getting into great physical shape. This kind of a diet is not so much about losing weight but losing fat. It is a re-proportioning of the body’s weight so to speak. Lose the fat and increase your strength is the main focus for this kind of regimen.

Effective for Young or Older

It does not matter if you are 16 or 60 a muscle building diet can be effective getting into shape. This is accomplished through a combination of aerobic and anaerobic exercise. This of course is strengthened by a sensible diet. The aerobic aspect will burn fat and the anaerobic aspect will build muscle. Paired with a sensible diet plan the body can be supplied with healthy nutrition. It only takes moderate amount of commitment and determination to consistently complete the program. About 3 days per week and an hour and half is all that is needed to produce outstanding results in about 90 days.

Long Term Benefits

Beginning a muscle building diet will produce a host of long term health and performance benefits. Consistent anaerobic training will increase muscle mass as well as strengthen individual muscles. No form of exercise burns more calories then anaerobic strength training. Without strength training the muscles only begin to atrophy and lose strength over time. This trend is almost immediately reversed when a strength training routine begins. Strength training is progressive resistance training which strengthens the muscles, tendons and bones. Improved bone density results from the progressive resistance placed on muscles and tendons.

Progressive Results

When beginning a muscle building diet always start off on the low end of the weight scale. You can always increase more weight as you become comfortable handling it. By beginning on the low end you will also prevent and reduce the chance of straining or injuring muscles. The term progressive resistance means making improvements by increment, not in leaps. If you are beginning a strength training program for the first time in a long time proceed with caution on weight selection. Those with an above average strength level going in will use starting weights that are higher then those with below average strength. Ask the professional trainer at the club or studio to assist you in weight selection when in doubt.


A muscle building diet has a lot of benefits to offer those with the discipline and motivation to engage in it. Age is not a barrier for anyone with the desire to improve their strength, endurance and physical condition. Consuming about 30% of your calories in good lean protein will also give your muscles the protein they need to become toned. Eating plenty of fresh fruits and vegetables while cutting back on the sweets will help to burn more fat. By using the combination of aerobic and anaerobic exercise, while eating healthy, will not only burn fat but get you into the best shape of your life.

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Nutrition For Building Muscle – The Real Rules of Muscle Building Nutrition

Building muscle with nutrition is not complicated, all you need is some basic knowledge, discipline and consistency. You need to eat a healthy diet every day to get the results you want. Nutrition is sometimes disregarded by weight trainers, but the truth is, if you don’t have a proper muscle building diet you are really limiting the results you are going to get from your training. So I have made a list of some of the rules of building muscle with nutrition. These are some of the most important rules you should follow when you are aiming to gain weight by building muscle.

Now, lets get to it!

1. Try to eat 6 good small meals a day. Eating more meals per day increases the body’s metabolism, gives you a constant flow of energy and reduces the chance of your body storing your food as fat. You need to shy away from the ‘3 meals a day’ mentality, those days have come and gone.

2. Eat protein and complex carbohydrates in every meal. Aim to get about 30 grams of protein and some carbs in each meal. For good quality carbs, stick to whole grains, oats, brown rice and wholemeal bread. Good sources of protein are chicken, egg whites, tuna, red meat and fish.

3. Use some bodybuilding supplements but not to excess. They are a great way to get the nutrients you need to your body fast. I would suggest to start off with whey protein supplements and then I would gradually move onto creatine and glutamine. The best times to take supplements is in the morning, before/after training and before bed.

4. Stay away from fats and excessive salts. However, you do need some fat for a healthy diet. Some things that have good fat are olive oil, peanut butter and fish. Also, drink lots of water, fuel up before you workout and after you workout have a meal/shake, which is an important nutrition boost.

5. If you want to gain weight and put on muscle you need to eat more calories than you burn throughout the day. If you don’t eat enough calories you will not put on any muscle. Its as simple as that, never stay hungry. As soon as you begin to feel hungry eat a meal of carbs and protein. Also before you go to bed get a quality meal of protein and carbs for muscle repairing while you sleep.

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Nutrition and Physical Fitness – Do You Need Supplements to Be Fit?

Nutrition and physical fitness go hand in hand as part of a complete fitness program. Paying attention to your nutrition can help you get more out of being active. Even if you make a conscious effort to eat properly, in this day and age, it is difficult get all the nutrition your body needs from the foods you eat.

Everyone has a good idea of how to eat for proper nutrition. However, because of the many fast food restaurants and the convenience foods sold in grocery stores, it is hard for even the most disciplined person to get everything from their diet that they need.

Vitamins and minerals are important because they help to insure a vibrant immune system. Therefore your body has more of an ability to fight off disease. Also most vitamins cant’ be manufactured in the body and must be gotten from food you eat and from supplements.

You don’t have to become a fanatic in your use of supplements. If you take a basic vitamin and mineral supplement you should be fine. If you have other medical concerns, your doctor may recommend extra supplements such calcium for osteoporosis. Or, you may need to take extra vitamin C for your immune system for example.

A minor problem that could occur is side effects from taking too much of any one vitamin. Taking a good multi-vitamin/mineral supplement, plus maybe extra vitamins for certain conditions or benefits should be enough for most people. If you are concerned about optimum health to help in feeling great and fighting disease, consider supplementing your diet with supplements for good nutrition and physical fitness.

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Fitness And Nutrition For Health

In the age which we live there is an unprecedented focus on getting and staying healthy. As more and more research points to the effect of fitness and nutrition on our overall health, the findings become more difficult to ignore. There is no doubt that the food that we eat and the physical activity that we perform significantly impact our weight and our body’s overall health and longevity.

When you look at fitness and nutrition and the consequences of ignoring their importance, it is not difficult to see how large a role they play in our health. First and foremost, it is important to understand how powerfully diet can affect us. Natural, whole foods – such as fresh vegetables, fruits, whole grains, and lean proteins – give our bodies the vitamins that it needs to function effectively. We have energy when we eat right. And when we have energy we burn fat. Eating properly allows us to maintain a healthy weight and keep undue stress off of our hearts; it also allows us to keep our blood pressure and cholesterol levels in the healthy range. Most importantly, good nutrition keeps our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

But nutrition does go it alone; fitness and nutrition go hand in hand for achieving good health. When we keep our bodies active through a consistent exercise program, we are adding to our body’s ability to metabolize food and keep weight down. Further, good fitness means strong and limber muscles and a strong cardiovascular system. Exercise also lowers blood pressure and reduces stress levels.

Learning how to pair fitness and nutrition for optimum health means a commitment to a particular lifestyle. It is essential that you revamp your diet to eliminate fatty, high-sodium, and processed food and replace it with fresh, natural – and even organic – choices. But remember, fitness and nutrition work best as a team. Implement a consistent regime of physical activity into your daily schedule including cardiovascular work, stretching, weight training, and even yoga or Pilates.

When you truly understand the importance of fitness and nutrition in your life, you will understand how crucial these lifestyle changes are in order to live a long and healthy life.

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9 Fitness and Diet Tips For Men

OK so it’s pretty much a well-known fact that obesity is now a widespread disease: The US Centres for Disease Control and Prevention report that nearly three out of every four men are either overweight or obese, and 50% of men don’t engage in vigorous physical activity.

Unfortunately, as if the consequences of these statistics weren’t bad enough, what’s worse is that children can be affected by them. A recent study published by the Journal of Nutrition Education and Behaviour reports that children are easily influenced by their fathers food choices; mainly referring to how often they eat fast and processed foods, which can then in turn cause potential weight problems in the children.

The following fitness and diet tips can help motivate you to stay active and to fuel your body with the right diet plan.

Fitness routines – Keep them Varied for Motivation

Many fitness experts and medical professionals, such as Arnold Lee MD, physician at One Medical Group in San Francisco believe that varying exercise activities helps motivation stay strong. “There are numerous benefits to mixing up your workout routine”. He states. “It’s the key to stimulating different muscle groups and preventing boredom.”

Your body can easily get used to same physical activities if done repetitively enough. Alternating activities and exercise routines keeps the body guessing with the result being that more calories have to be burned as it has to adapt.

Don’t go it Alone

Getting a fitness partner is a great way of keeping you motivated to stick with your diet plan and exercise routine. Your exercise buddy can help you stay focused as well as supporting and motivating you while exercising, as well as providing an element of competition – especially if you are of similar abilities…

Always Read Nutrition Labels

Whole, natural and where appropriate, raw foods should always be chosen over processed or pre-packaged ones, but if you are going to have a commercially pre-made or processed meal or food product, always read the label.

It’s important to do so to avoid sabotaging your healthy eating plan -as not only do processed foods contain unhealthy ingredients much of the time, (trans fats, preservatives) but they also contain numerous servings in one package – sometimes three to four – so it’s very easy to overeat.

Cooking – Keep it Clean and Lean

When preparing meals at home, bake, grill, steam or lightly sauté. These cleaner (using less trans fats) cooking methods are healthier than breading and deep-frying. The use of healthy fats such as olive or coconut oil rather than butter will help keep the cholesterol levels down. Another great tip is to be creative with spices and herbs – they will help to keep meals more interesting and appetizing.

Eating – Keep It Vibrant and Exciting

The last thing you want is for your healthy eating plan to go astray because of diet boredom. Just like you’d try different ways to cook and prepare meals, try eating different foods and using unusual ingredients.

To add to your lean protein and low-fat dairy options, there are loads of different exotic fruits, vegetables and other products available in supermarkets and food stores these days, and more than enough cookbooks and recipes online to give you new ideas to try.

Limiting yourself to a similar range of foods, even if they are healthy, is not only a risk for diet dullness, but may also restrict your body from getting certain essential vitamins and minerals.

Size Matters

While on the subject of food, eat healthy and eat well, but watch the portion sizes. It’s very easy to dish up large portion sizes – especially if that’s what you were used to. Some good tips are to get smaller plates and to eat more slowly, chewing your food a lot more than usual – up to 12 times – so you get to feel full without eating as much food.

You can weigh the portions out and count calories according to the diet you are following, but a good rule of thumb is to eat a portion of protein no larger than the palm of your hand – and some simple carbs (veg and salad) of the same amount.

Strength Training is A Must

Including strength (resistance) training into your fitness programme is a great way to add variety to exercising as well as building calorie-burning muscle. There are many other benefits too:

Increased body metabolism

Improved bone strength and density

Body toning

Increased lean body mass

Better balance and co-ordination

Strength training core muscles improves your balance for better overall athletic performance, and reduces the risk of injuries and common aches like backache. You don’t need to use weights to do strength training – you can use bodyweight exercises, exercise bands – or even exercise in water.

Get HIIT to Work for You

Add some regular High Intensity Interval Training to your fitness programme. HIIT has many benefits to offer for fat loss. Compared to steady state cardio exercises (like jogging) it saves time and can be more fun and interesting because of the variations in intensity. It will definitely help you lose fat quicker than steady state cardio, but you really have to push yourself.

Together with strength training, using HIIT exercises ensures your body gets optimum fat burning capabilities by increasing its metabolism both during, and after workouts.

Stick With It

Even with the best intentions and willpower, most of us will fall off the rails of our weight loss programme at some point – sometimes more than once. This doesn’t mean we should quit – we will come across hiccups, we just need to get back on the programme and carry on. Jumping back on as soon as possible is important however, as the longer we let it slide the more momentum we lose and we have to start again.

Even if we do stick with it come what may and the results are not coming as quickly as we’d like, always remember that you didn’t put on the weight in a month – so you’re not going to reach your ideal weight in a month either…

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