Introduction

Free diet plan is based on balanced intake of fats, proteins and carbohydrates in different calorie count. Free diet plan stimulates your body burn the fat much easier, only by changing your daily calorie intake. Free diet plans are so common in society that many people have very restrictive ideas about what is healthy and natural in free diet plans eating. The best thing about free diet plan is that you burn the fat only.

Diet

Studies show that a lifestyle approach to nutrition, not a short term crash diet, is most likely to lead to permanent weight loss. You should consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Monitor your weight or the way your clothing fits on a weekly basis and add or take away calories from your current diet according to what has been happening with your body.

Plan

The Diet Planner is merely a pattern to show individuals an example of what can be eaten for a certain number of calories while dieting. Be sure and follow the information outlined in the Planner Information. The first rule when formulating a diet plan should be to count calories. Don’t pay attention to any free diet meal plans, grapefruit diet plan or loss weight fast anorexia tips you’ve read in the newspapers.

Health

Health & Fitness – Choosing a free diet program is a very difficult task. Healthy eating varies in response to your free diet plans hunger, emotions, schedule, and accessibility to free diet plans food. Healthy eating means leaving half your free diet plans dessert on your plate because you have recognized you are full and satisfied. Healthy eating means being able to eat when free diet plans and to continue eating until you are both physically and psychologically satisfied.

Calories

Try adding or subtracting 100-200 calories per day, and test that level for about a week before you make a decision. The rest of your daily calories can come from carbs. If you are willing to track calories, use a maintenance figure you know is accurate as a starting point, or multiply your body weight by 15 to get an approximation of your maintenance calorie level. *If you have 150-200 pounds to lose, you will need to add an additional 400 calories per day to your diet plan. Do NOT go below 1,200 calories per day or you may lose your hair, your muscles, and any chance of winning the Lotto. If you require a 1,500 calorie diet, simply add 150 more calories to your daily diet. The above calculations are based on average calorie intake of 2250 calories.

Conclusion

Highly effective people and free diet plans achievers always double up and do two things at once whenever possible. We’re all in the same boat in the free diet plans beginning and free diet plans intermediate learning stages. So far, the best free diet plans book I’ve ever read on free diet plans for fat loss is Chris Aceto’s “Everything You Need to Know About free diet plans. In addition, free diet plans also contain antioxidants and phytochemicals which have been shown to prevent cancer, heart disease, strokes, and other diseases. A recent study of 23 lean men and 23 obese men found little difference in the total number of free diet plans calories each group consumed. No more than 25 percent of your total free diet plans calories should come from fat, fewer than 10 percent from saturated fat, the most damaging form discussed in detail in the GHF free diet plans component.

Being in the later stages of a life characterized by a passion for motion whether it be the thrill of downhill skiing, cycling, rollerblading or what have you, has led to mishaps, which make finding natural remedies for arthritis more than a passing interest.

I remember when I broke my clavicle in a mountain biking incident the doctor warned me that arthritis would likely rear its ugly head later on. Similarly when I broke my femur in a freak accident rollerblading.

After reading about a doctor, who had his arthritis patients consume a few grams of ginger daily, report on their marked improvement I decided to give it a whirl. I have been amazed at how well it works and not only that, but how many incredible health benefits ginger has.

Ginger is generally thought of as a spice, especially to flavor Asian dishes. Hence, you need to be intentional to insure regular consumption. Due to my initial lack of intentionality it took some time before I realized just how effective it is for arthritis pain.

I would be pain free for a few weeks when I was diligent in eating some every day then suffer when I wasn’t. Being just a tad absent minded, which comes with the territory, as some of my older readers will realize, it took awhile to put 2 and 2 together.

As it turns out ginger contains a host of extremely potent natural anti-inflammatory agents. These substances are phytonutrients called gingerol. Phytonutrients are a part of a plant’s immune system to protect them from everything from insects through diseases and excessive heat, to pollutants.

Phytonutrients are associated with prevention and treatment of some of the biggies including cancer as well as cardiovascular disease, diabetes and hypertension. Gingerol, the active agent in ginger, has been found to be effective in combating nausea especially morning sickness and motion sickness.

Gingerol also has been documented to relieve migraines and believed to be effective in protecting the stomach from ulcers as well as having parasite fighting abilities. Ginger has proved so effective that it led me to research other natural remedies for arthritis.

Not surprisingly capsaicin, a chemical relative of gingerol has been found, as a topical agent in capsaicin cream, to alleviate the pain of arthritis. According to a University of Oxford study almost 40% of arthritis patients reduced their pain by half using it for a month.

Another interesting correlation was found at the New England Centre for Headache. Patients experienced a decrease in intensity of migraine and cluster headaches after applying capsaicin cream to the insides of their nostrils.

Due to the millions of people affected by arthritis and the often subsequent limitations of physical activity arthritis medications are among the highest prescribed drugs in the world. Some of the common over the counter so called NSAID’s used to relieve arthritis pain are Advil, Motrin and aspirin.

Ginger has been demonstrated to be more effective than any of these without their very detrimental side effects. But ginger is not the only natural way to fight arthritis with nutrients. Another spice, turmeric, which is an ingredient in curry has similar effects to ginger. Curcumin an active component in turmeric has been shown to ease inflammatory conditions like rheumatoid arthritis.

Fish oil as well as extra virgin olive oil has natural anti-inflammatory attributes. Fish, especially oily fish like salmon and herring with their high concentration of omega-3 make good natural anti-inflammatory meals.

Meat, poultry, eggs and the fat from dairy products are all good healthy foods. But because of their high concentration of omega-6 containing pro-inflammatory arachidonic acid the more you eat the more fish you need to balance that.

It may be wise to incorporate flaxseed or supplements of flaxseed oil for the all important omega-3 fatty acid if you feel you are not eating sufficient fish. I have been incorporating all of these measure into my daily fare and have found that when I am diligent I am almost pain free from arthritis.

Plenty of bodybuilders and figure competitors are vegetarian and adhere to a strict set of rules when planning meals and buying foods for a vegetarian competition diet. They abstain from all meat and meat products, which are a dense source of dietary protein and amino acids that help to build muscle tissue. But a competition diet can be modified to accommodate these vegetarian choices.

There are plenty of plant-based foods that are rich in protein and amino acids. Soybeans are an excellent source of protein, and as an added bonus, contain all eight essential amino acids. Essential amino acids are vital because the body cannot produce these, they must be included in one’s diet to repair muscle tissue and grow strength. Many soy products contain adequate amounts of protein and are designed to substitute the flavor and texture of meat. Products such as tofu can be stir fried or baked. Vegetarian burgers, sausage and meatballs are made with texturized vegetable protein, very similar to soy, and many people cannot tell the difference between vegetarian substitutes and meat unless they told which they are eating.

Hemp and hempseed is another valuable food product that contains all eight essential amino acids. Hemp protein shakes are delicious and a quick way to get protein after an intense bodybuilding workout. They also are available in flavors such as chocolate or vanilla, or you can flavor them yourself by adding fruit, frozen berries or flavored sweeteners such as Stevia.

Beans and rice is a popular combination of foods that provide all eight essential amino acids. Try combining kidney beans with rice and vegetables to create a summer salad or add some noodles for an Asian meal. Of course, burritos are healthy and nutritious with beans and rice, whole wheat tortillas and plenty of green vegetables.

Many other food products contain adequate protein that is sufficient for a vegetarian competition diet. Nuts are a great source of protein, but don’t eat too many because they are very high in calories.

For lacto-ovo vegetarians (those that eat dairy and eggs), egg whites are mostly protein and many vegetarian bodybuilders and vegetarian figure competitors eat egg white omelets in the morning for breakfast. Low-fat and non-fat dairy products such as cheese, yogurt, milk and cottage cheese are also full of protein.

Quinoa, a species of goosefoot, is a grain related crop grown for its seeds. It is related to cereal grains, but not a true cereal. Many describe it as a cross between rice and couscous. Quinoa is a high protein food that can be substituted in many meals to boost the protein in a vegetarian competition diet. For example, you can substitute quinoa for rice, noodles, pasta or simply add to a salad or topping of a meal.

There are many alternatives to meat for those seeking a vegetarian competition diet.

Fitness models are some of the most beautiful, toned, sexy women on earth. It’s only natural that women who are trying to lose weight would look to them for inspiration, and many would also like to know what a typical fitness model diet consists of. You may think that any diet they follow would be extreme, but eating healthy doesn’t have to be difficult.

Most fitness models eat five or six small meals a day. This may sound like a lot, but eating like this keeps your metabolism burning calories and keeps you from feeling hungry between meals. If you think you’re eating too much, pay close attention to your portion sizes and how you feel after you eat. You should never have that stuffed feeling.

To keep body fat to a low percentage, eat a high protein, low carb, and low fat diet. Although it’s a good rule of thumb to eat everything in moderation, if you follow these guidelines, you can lose excess fat fairly quickly. Some examples of lean protein would be chicken, turkey, fish, egg whites, and protein shakes. Good carbs to include in your diet could be oatmeal, sweet potatoes, and rice.

Veggies should be a big part of any diet, but watch what you put on your vegetables. Steaming is best to keep the nutrients in your greens. Large salads with light dressing will help to fill you up with fewer calories.

Alcohol should be avoided for the most part, but it’s okay to have a glass of wine with your dinner once or twice a week. Most people find that alcohol will lower their self-control, and they may find themselves eating things they hadn’t planned on.

A typical fitness model diet is not so different than any other healthy eating plan you may find. Closer to competition time, fitness models may cut their intake of carbs even more, but during the off season, their diet should be easy to follow.

Most people who are trying to gain weight and bulk up are not as successful as they would like to be. Even the people who are gaining weight and building muscle could be more effective if they altered their diet and training routine just subtly.

The first thing everyone who is trying to bulk up needs to look at is his or her diet. If you are not eating correctly, you can not expect to see significant weight gains. Every great diet starts with protein. Fish is the one of the best sources of protein available and also one of the healthiest foods you can eat. Its high levels of protein and low levels of fat make it a delicious food that also is great at building muscle.

The best way to prepare fish is to bake it in the oven. This will cut down the fat and eliminate as much grease as possible. Two other great sources of protein are lean meats and poultry. These are also best prepared in the oven but can be cooked on the grill as well. This allows the grease drip off too.

Your diet must be well rounded. Eating your fruits and vegetables is a must. They offer nutrients and vitamins you simply can not get anywhere else. Supplements claim to offer them but they are not exactly the same as they have been artificially created. Consuming a few servings everyday is essential.

A well-balanced diet also includes healthy beverage choices. An example of an unhealthy beverage choice is soda. It has a lot of sugar for such a small amount of fluid. It is very unhealthy and does not offer the body any beneficial nutrients. Water, milk and fruit juice are all better for you and help your body operate at a higher level.

A great eating program will contain the food listed above. Make sure you follow it perfectly, as it will make the weight training you do much more effective.

It was no mistake when one of the top bodybuilders made the comment that muscle growth is 20% training and 80% nutrition. Think about it, you only train for one hour a day maybe 5 times a week but what are you doing for the other 23 hours of the day?

That is right, you are either eating or sleeping that is why these two aspects play such important roles in building muscle.

Here are a few tips to make sure your muscle are getting what they need to get bigger and stronger:

1. Protein, the number one nutrient for building muscle. It is the nutrient that is used in the process of muscle formulation, so you need to make sure that you eat plenty of good protein sources.

Eat your chicken, beef, eggs, tuna, cheese, milk, fish, beans and nuts. All of these great foods are packed full of protein and they will help your muscles soak up the nutrients they need after hard training. Invest in whey protein shakes because they are the best quality protein and belong in nutrition for muscle building.

2. Carbohydrates, these foods give you the energy to last through your workouts and give you a tight pump. They are essential nutrition for muscle building food, and they come in foods such as brown rice, wholemeal breads and pasta, oatmeal, fresh fruit, vegetables and potatoes. Make sure you eat large portions of these foods if you want pack on mass, or if you are leaning out try smaller portions.

3. Eat your healthy fats, they are the nutrient used in the hormone manipulation. Nutrition for muscle building always includes healthy fats because they repair dead skin calls and repair damaged muscles. Fat is not to fear, it is your friend. Try nuts, beef, egg yolks, olive oil, peanut butter and avocados. Fat is used in building muscle and fat loss!

Approximately 33 billion dollars are spent on health and fitness products annually. WOW! 33 billion dollars! Not million…but BILLION! That’s astonishing. But, if this is true then why are so many people in the U.S. overweight? According to a study from the Center for Disease Control, 35% of the U.S. population is overweight and 27% are clinically obese. That’s well over half of our population. That’s amazing.

Being overweight has many detrimental effects, not only physically, but psychologically as well, leading to lower levels of confidence in ourselves and appearance. Carrying excess body fat can result in very serious health concerns including, coronary arterial disease, diabetes, hypertension, high cholesterol, and increased levels of stress. And these are just a few negative health issues, that can often times lead to additional problems.

With all of the information available to us these days, why are so many people still struggling with so many health problems that in many instances can be prevented? Well, it’s a combination of many things, including lack of proper education. There is so much information available to us it’s hard to decipher what is the truth and what’s not. This can be very confusing, typically guiding the public in the wrong direction. Also, too many people are looking for the easy or fast solution with the least amount of effort. Unfortunately, there is not short cut, or magic exercise machine or trendy diet that is going to help you reach the desired health benefits that you want.

There are things that we can do to help us live healthier lives. For starters, we must change our behaviors. Most health problems are due to poor eating habits and being too sedentary. We have to stop depending on high saturated fats and high sugary meals (comfort foods) when we feel down or want something that will make us feel better. When I have days when I’m stressed, or generally feeling down about things, I exercise. It’s a fact that when one exercises, the brain releases chemicals that not only increase our energy levels but make us feel great. The more habit forming we can make this than the better we will feel on a regular basis.

Developing good nutritional habits is a key component in striving for better health. Rather than jumping on the latest fashionable diet craze. Try to find eating healthier in ways that work on a more individualized level. One diet cannot possibly work for everyone on the planet, despite what the bestselling books want you to believe. We have to consider our genetic makeup along with our overall health issues and goals. Eliminating certain food groups is not the answer. There are certain macronutrients our bodies need to survive; fats, protein, and carbohydrates. Start out by eating many small meals through ought the day, preferably 5-6. I’m not saying to eat five meals that are going to make you so full that you can’t even move. But eat smaller meals, snacking between each one. For example, yogurt and a piece of fruit can be a wonderfully healthy snack. Fruits and vegetables not only make great snacks but they have extremely high nutritional value. They are loaded with disease fighting antioxidants. Plus, it’s almost impossible to eat too many fruits or vegetables. You would have to consume literally hundreds of pieces.

In addition, start the day by drinking a glass of water, this will aid in getting a jump on the hydration process. Follow that up with roughly 6-8 glasses of water throughout the day. If you are exercising regularly, drink more. But if you are just starting to form this habit, slowly begin by drinking 4 glasses daily gradually increasing your water intake as you feel comfortable. Your muscles are made up of 75% water. The more hydrated they are, than the easier it is for them to do their job. This holds true for your heart, as well. The reason for eating often is to increase your metabolism. Combining exercise with healthy eating habits will speed up your metabolism. This will turn your body into a more efficient fat and calorie burning machine.

Building lean muscle also increases our metabolism, thus burns fat at a higher rate. Muscle burns 9 calories per hour while your body is at rest, compared to fat, which burns 4 calories per hour while at rest. That’s more than twice as much! Can you believe it? By simply getting set up on an effective strength training program we can burn more fat!

Also, cardiovascular exercise is an important part to the health and fitness equation. Not only is cardiovascular exercise great for your heart, but it too burns calories. A general rule of thumb is that for every mile you walk or jog, you will burn roughly 100 calories. Not to mention the incredible benefits your body will discover from more efficient oxygen intake ultimately leading to a lower resting heart rate.

An important concept to keep in mind is to become more active. This might include walking more often, such as using the stairs rather than the elevator, or parking your car farther away while at the mall. Even performing some simple calisthenics, like jumping jacks, skipping rope, push-ups, sit-ups or anything that will increase your heart rate will help you get a jump on your fitness program. While watching your favorite half hour sitcom, try exercising during every commercial break. By simply getting your body moving, you will feel amazingly better. All it takes is some commitment, a little creativity and the desire to make you feel better.

For maximum results, a complete health and fitness program includes all three components; eating healthy, strength training, and cardiovascular exercise. But as I mentioned earlier, everyone has different genetics, health concerns, and goals. Therefore it is critical to first consult your doctor before starting any program and then contact qualified professionals, such as a nutritionist and personal trainer.

Ever hear of the apple diet? It’s a popular weight loss diet that has numerous versions and spin-offs. A lot of these versions are healthy and work for weight loss, however 1 version you must absolutely avoid.

First, why the apple diet works…

A big reason on why the apple diet works has to do with the high water content and high amount of fiber in each apple. The high water content allows you to “eat water” basically. The foods you mostly “eat water” with are generally low in calories, but very filling. For example, a 300-calorie candy bar won’t fill you up, but 300-calories worth of apples will.

Another reason why the apple diet works is because each apple has 5 grams of fiber in it. It has both soluble and insoluble fiber. Having a high fiber intake is a big part of successful long term weight loss programs.

The average American only gets about 12 grams of fiber each day. It’s recommended that you get 25 grams of fiber each day. I, however, advocate getting 35-50 grams of fiber each day for easy long term weight loss.

There are 2 rules to the apple diet…

Rule #1: Eat 1 apple before each meal

This is the main rule. Very simple, huh?

Just eat 1 apple before each of 3 meals. Nothing more. I won’t even tell you to stop eating your favorite foods. Obviously, if you eat a little bit more healthy, you’ll increase the speed in which you lose weight… but I won’t force you to eat healthier.

Rule #2: Don’t forget rule #1

Seriously, there is just 1 rule to the apple diet. However I want to add that I’ve found that my clients who have tried the apple diet get better results simply by following rule #1 and eating healthy snacks.

That’s all you need to change in your diet… eat an apple before each of 3 meals… and eat healthy snacks. You can continue to eat more unhealthy type of foods for your meals. Just don’t eat unhealthy snacks!

So, if you want an easy weight loss plan that isn’t complicated and doesn’t require much thinking on your part, try the apple diet.

In order to gain muscle mass, you need to maintain a strict diet. Why? Because if you don’t provide the right nutrients, your muscles will not develop as they should.

What is the single most important nutrient that your muscles absolutely crave? The answer is protein. Protein is the major building block of muscles. You have to supply your muscles with high quality proteins in order for them to develop and grow.

Even a person who never trains needs protein in order to keep going. But when we train, out body is literally desperate for high-quality protein. A person who trains actively needs one gram of protein for every pound he or she weighs. If you want to add muscle mass, you need to increase that to 1.5 grams per pound each day.

Where can you find high quality proteins? Here is a short list of food items with the amount of protein they contain:

• Egg white – 6 grams of protein
• Chicken breast – 6 grams of protein per ounce
• Turkey breast – 6.5 grams of protein per ounce
• Tuna – 6.5 grams of protein per ounce
• Ground turkey – 6.5 grams of protein per ounce
• Salmon – 7 grams of protein per ounce (also a source of healthy fats)
• Almonds 6 grams of protein per ounce (also a source of healthy fats)
• Sirloin steak – 8 grams of protein per ounce
• Cottage Cheese – 6 grams per ounce

Make sure to spread your protein intake throughout the day so that you eat no more than 30 grams of protein every 2.5 hours. This is because our body can handle only that amount of protein in a given time. All the extra protein is turned to fat.

I intentionally refrained from including protein supplements in the list since I believe that you can achieve fabulous results with proper nutrition. Most people can get the body they dream of by eating naturally. If you do decide on taking a protein supplement, Whey powder has about 22-25 grams of protein per scoop.

Make sure to diversify your source of high quality protein. After a workout you need to eat a 25-30 grams of high quality proteing with one hour of training.

If you want to increase muscle mass, it’s very important to eat the kind of food that gives you the best nutrition for building muscle. This is just about as important as going to the gym regularly. Your hard training will get you less results, if you are not getting the proper nutrition for muscle gaining. If you are skinny and have a hard time gaining weight, it is especially important for you to keep track of the nutrition you are getting from your meals.

Here you have my six tips for muscle gaining nutrition:

1. You should have a meal every 2,5-3 hours.

Having a meal every 3 hours is beneficial for those who want to add muscle, those who are trying to lose fat and gain muscle, as well as those just wanting to gain muscle.Skipping meals to lose fat is not a good idea, because when you do your body could start to store fat as a defense mechanism.Having more frequent meals supports fat loss, because it accelerates the body’s metabolism. For those of you who can´t gain weight easily,it´s very important to have a meal every 3 hours or so, because if you don’t, your body doesn´t have a constant energy source, and it could start eating up the muscle tissue for the energy it needs.And when that happens the muscles aren’t growing.

2. Your muscles need protein to grow.

Meat, eggs, cheese, kinoa, beans, tuna, salmon, cod and peas are examples of protein-rich foods.Your preferred protein intake per day is around: 1,5 g per pound of bodyweight (3,3 grams per kilogram).Every meal should include protein, 40-60 g. Protein is an important growing material for the muscles, and it speeds muscle recovery.If you would like to use powdered protein supplement, it should not be more than 40 percent of your daily protein consumption. This is to make sure that you are getting enough minerals, vitamins and digestive enzimes from your diet.

3. Carbohydrates are an important part of your muscle building diet.

Carbs can be put in three categories, simple (sugars), complex (whole grain breads, brown rice), and fibrous (vegetables).You should concentrate on complex carbs when you are working out hard and building muscle, they release a slower and longer lasting energy. Foods that contain high complex carbs are amongst others: whole grains, cornmeal, bran, pasta and brown rice.You should eat most of your carbs in the morning and post-workout.Having a good meal post-workout is crucial for muscle building and muscle recovery. The amount of carbs you eat every day should be around 5,5 g per kilo of bodyweight (2,5 g per pound).

4. For muscle recovery, veggies are very important.

Every meal should contain 1-2 cups of vegetables and fruit.You get anti-oxidants, vitamins and minerals from fruits and veggies and they speed muscle recovery and heal damaged muscle cells. High levels of acid loads to the blood, which are created by grains and proteins, need to be balanced out with alkaline rich veggies and fruits. To much acid in the blood can result in decreasing of muscle mass and bone strength.

5. Fat is important as well.

Depending on if you want to lose bodyfat or not, fat should be 10-30% of your meal. For those who don’t gain weight easily, 30 percent fat is the right amount, for those who would like to lose some bodyfat, ten percent is fine and for the rest, twenty percent is good. Consuming fat is necessary for the body, one of many of its benefits is its contribution to energy, and diffusion of oxygen into the bloodstream. The following are a few kinds of foods that contain “good fat” (essential fatty acids): olive oil, walnuts, seafood and pumpkin seeds.

6. Write down what you eat and when.

In order to keep track of the food you are eating, and whether it is useful to your muscle building efforts, keep a log of what and when you eat. Collect information about every meal, and its nutritional value, the amount of fat, carbs and protein you are eating. Even if this doesn’t sound very fun, it gets into a habit very fast, and has many benefits.You could have your phone remind you when it’s time to eat if you tend to forget meals.

By following these simple tips, your diet should be optimized for muscle gain.

I hope you found this article helpful and that it will help you in your muscle building efforts.