May 30, 2008
Body Building Diet
Author: The Bodybuilding Trainer
In body building, your diet is one of the most effective weapons you can have if you want to achieve maximum potential. Diet is so important to the body builder as it not only supplies the body with the energy needed to perform your exercises as well as giving you the nutrients you need to maintain a healthy lifestyle.
A good body building diet will include a lot of protein. It is critical for building muscle, losing fat, and contributing to the overall health of our tissues and organs. You should be consuming 1 gram of protein for each pound of your body weight. Body builders should increase that amount to a gram and a half per day. Good sources of protein include meat, fish, and milk.
Carbohydrates should also be a big part of the body building diet. Carbs are a major source of the fuel our body uses for activity. You should include complex carbohydrates in your diet through starches and fiber. That means eating pasta, whole grain rice, and whole grain breads as well as potatoes.
Believe it or not, fats are also an important part of a body building diet. Our bodies need fats to function correctly and efficiently. They are an energy source for the body and regulate most of our bodily processes.
The key for including fat in your diet is to consume the good fats as opposed to the bad one. Good fats are unsaturated ones found in olive oil or flaxseed oil. Unsaturated fats are ones that are liquid at room temperature. Saturated fats can clog your arteries and lead to health problems, so they should be avoided as much as possible. Animal lard and butter are saturated fats and are solid at room temperature.
You should also have adequate fiber in your body building diet. Fiber helps your body flush out impurities on a regular basis and helps contribute to weight loss. Some good sources of fiber are whole grain as well as nuts and seeds.
Finally, you will want to include a lot of vegetables in your diet as well as a moderate amount fruit. Fruit can cause you to retain water and contribute to a larger amount of sugar that you would otherwise need. However, vegetables contain essential vitamins and nutrients that you body needs to operate efficiently.
A good body building diet is one that is balanced and nutritious. You should consume the majority of your protein and carbohydrates in the morning and eat five or six small meals daily instead of three large ones. A good diet is important to effective body building, so know what your body needs and then go for it.
About the Author:
For mens bodybuilding or bodybuilding meals visit The Bodybuilding Trainer.
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These superior fat burning foods are recommended by Tom Venuto and have some of the best nutrition value while keeping you fuller to cut down on the calories you normally consume.
Make sure that you get a variety of foods into your diet as these should only be a foundation of healthy eating foods. So here are the leading ten healthiest fat burning foods you can eat for weight loss.
1) Oatmeal
If you had to eat one and only one type of complex carbohydrate to burn fat than oatmeal should become your #1 choice for losing weight. Oatmeal is practically the only complex carbohydrate source bodybuilders and fitness professionals eat when they are burning fat for their competition.
Even though it is a starchy carbohydrate, oatmeal has an excellent balance of carbs, proteins, and fats in it as a half of cup has 3 grams of fats, 27 grams of carbs, and 5 grams of protein. With the combinations of macro nutrients, oatmeal is a healthy choice for its low glycemic rate for slow digestion.
2) Yams (or sweet potatoes)
The second best choice for eating healthy with starchy carbohydrates is yams and sweet potatoes. They are all-natural, low in calories, and with a high nutrient value, it has them being an excellent selection for a fat burning food.
With a low glycemic index having it keeping you fuller longer and digestion slower explains why fitness professionals recommend it for losing weight.
3) 100% Whole Wheat and Whole Grain Products
As it is recommended in all the food pyramids, breads and grains should be a huge part in eating healthy but the rule is they must be 100% whole grain and whole wheat. If you consume white bread then kiss your fat burning goals goodbye as white bread is one of the worst things you can put in your body.
When your goal is weight loss and burning fat keep the focus on breads and grains to a minimum while also only consuming only 100% whole grain and whole wheat.
4) Green Vegetables
Fibrous carbs are the #1 choice for burning fat with carbohydrates. Just think of green vegetables as having very little calories with a huge amount of nutritionist value. If you want to lose weight than focus on eating green vegetables with lean protein and your body will turn into a fat burning machine.
5) Fresh Fruit
Whole and fresh fruits are filled with vitamins that will keep you healthy, energized and burning fat all day long. Most fruits are low in calories, carbs, and high in fiber that makes them a fantastic choice for developing a lean and toned body.
6) Skin Milk and Nonfat Dairy Products
Dairy products are great for weight loss when they are nonfat or skin as others can be every dense in fat and calories. Dairy products have a combination of proteins and carbohydrates that makes them an excellent choice for implementing them into your weight loss eating program.
Stick with lean and nonfat products to keep the calories low and the nutrition value high making them a healthier choice for burning fat and eating healthy.
7) Chicken and Turkey Breast
Chicken and turkey I believe are the number one selection for protein in ones diet. By removing the skin and eating the white meat keeps it consisting of mostly protein for filling you up and eating less at the same time. Whatever way you cook them stay away from frying as that can turn an extremely healthy food into a dieter’s nightmare.
Eggs Whites
4 to 6 grams of protein, zero carbs, and zero fats makes egg whites a dieter’s life that much easier. Eggs whites are super-high quality protein but when eating the yoke becomes a habit, say hello to higher cholesterol levels and about 50 more calories that will just go to fat. Keep egg whites a healthy option for you by only eating the white part and putting the yokes in the trash.
9) Fish
Eating a variety of proteins is one of the things complained about the most as many bodybuilders and fitness professionals stick to only eggs, tune, and chicken. By implementing different kinds of fish you are giving yourself a variety of sources of protein to burn fat and lean out your body.
Also add in seafood like shrimp, crab, lobster, mussels, etc. as these all are great sources of protein that are low in fat.
10) Lean Red Meats
Finding good sources of lean red meats can become a struggle but they have many benefits like being high in protein, B-12. iron and creatine. By keeping our portion sizes small and choosing the leaner red meats it can also be a great food source for burning fat and weight loss.
These 10 fat burning foods are not the only foods good for healthy nutrition and weight loss but should help you start a foundation on what foods are good for eating healthy.
Have a great day and God bless!
Jared Wash is an author with certifications by ACSM, NESTA, and ISSA in personal trainer, nutritionist, and online fitness coach for weight loss. His mission with top weight loss site is to guide people away from false lies and myths in the fitness industry while focusing on true health and weight loss methods.
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Source: http://www.articlealley.com/article_143351_23.html
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May 28, 2008
Building Your Six Pack - How To Get Great Abs Fast?
Author: Mike Singh
Your abdominal muscles, otherwise known as your abs, are extremely important in your physical health. Your abdominal muscles are at the very core of your body and can help the rest of your body stay healthy. Studies have shown that those with a “spare tire” around their waist are more likely to get health related medical illnesses such as heart disease, diabetes and others than those without that spare tire hanging around. <br />
Studies have also shown that those with strong abdominal muscles are less likely to suffer from a back injury. This is because your abs are strong and by working your abs, you are usually working your back muscles at the same time and you might not even know it! You can even improve your posture with strong abs.
1) Description of the various ab muscles - You have more than one ab muscle in your torso. There are six abdominal muscles in your body. On the sides you have what are called your internal and external obliques. You also have transverses abdominis, which actually goes all around the front of your stomach to your back. There is also the rectus abdominis, which is right in the middle and lower parts of your abdominis. When you see someone with a "six pack" that is their rectus abdominis. There are muscles that actually help your spinal cord that are called spinal flexors.
2) Exercises that target each area - Crunches are the first obvious exercise to help you lose weight and gain muscle in your ads. Crunches only target your front abs and not your “spare tire” abs or obliques. To target your obliques, you can do crunches, but instead of coming up straight, move to the side with your elbow touching the opposite knee. To get that spare tire muscle, you can do what I call reverse crunches. You lay on your stomach, put your arms down at your sides and pull your head, shoulders and chest off of the floor. You will feel it working mostly in your lower back.
3) Dieting strategies - Your diet can have a direct effect on your midsection. Foods with a lot of saturated fat, carbohydrates (that you don't use) and other things can create that spare tire look around your waist. Drinking beer can have a huge effect on your stomach. First, you should choose a good multivitamin that you can take daily. Stay away from beer, potatoes and other fattening foods. Stick with a healthy variety of foods and drink lots of water.
To get the best abs you can, you need to maintain your complete program, including your diet, resistance training, supplement, weight training and aerobics or cardio. All of these truly help you create great ab muscles and keep your core healthy and strong. If you want that great six-pack-ab look and feel, you need to maintain all of these components of your health regimen.
About the Author:
Check out http://www.1-stop-fitness.com/ for more articles on how to build your lower abs and .
Article Source: http://www.articlesbase.com/fitness-articles/building-your-six-pack-how-to-get-great-abs-fast-119363.html
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Want to know how to get quick abs?
Forget the crunches, sit-ups and start using workouts that will challenge your core muscles.
One such exercise is the plank.
This is a simple exercise but deceptively effective in building a strong core - which you need for strong abs..
For certain - the plank helps to develop strength in the core, shoulders, arms and glutes.
Below are 4 variations of the plank-
1. To do this, get into a push-up position with your arms in a ‘L’ shape position. Your body should be in a straight line from your head to your feet.
Then attempt to hold for as long as possible. Your goal should be to hold it for 2 minutes.
2. Another variation to the plank is to lift 1 leg up - now this will add more challenge to your core.
Try holding it for 30 seconds and longer.
3. Now if you want to step it up - why not try lifting 1 left leg up and 1 right arm up - and hold for as long as you can.
This will give your core a great workout!
4. Lastly, try the swiss ball variation - in a push up position but with your forearms on the ball, try to balance yourself without letting your body rolling out under you. Again hold for as long as possible!
Start now and get those abs you’ve always wanted - but remember - to always get your nutrition in order to reduce your body fat.
Now this is how to get quick abs!
==
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For The 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs
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May 25, 2008
Muscle Building Nutrition Basics
You could have the best bodybuilding workout in the world but if you don’t have good nutrition, you’re not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight.
For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of protein for every pound you weigh.
So, say you have an individual who weighs 160 pounds he needs 240 to 320 grams of protein every day. Personally, I’d recommend between one and two times your body weight. Also, it is important to eat healthy.
To build muscle, there are a couple of important times you need to eat. You should eat immediately after you lift. It’s important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with juice, milk, or water.
One of the things that have helped me gain a lot of muscle the past few years is taking a pre-workout and post-workout shake.</p>
<p>I take a scoop of whey, mix it in 12 ounces of juice or Gatorade, and add some creatine and/or glutamine. I sip one before and after working out and it’s helped me gain about 30 pounds of muscle the past 2 years.
When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbs right after training. I’d recommend that you get that from fruit juice, like grape juice, or from a sports drink, like Gatorade.
When you lift weights, you’re using up all your glucose and you need to replace that so it can repair and build your muscle tissue.
Certain types of fat are definitely good and other types of fat aren’t going to help you at all.
There is saturated fat and polyunsaturated fat and you want to keep the saturated fat low. </p>
<p>If you’re having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much.
You can get good fat from peanuts, peanut butter, flaxseed or lean meat.
Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.
For breakfast, some of the foods I have are egg whites, orange juice, bananas, oatmeal, whole wheat bread, bagels, and meal replacements.
I don’t eat all of these, I pick and choose depending on my mood, but I like to vary it.
For lunch, I have tuna, chicken, fish, lean red meats, brown rice, and a ton of green veggies like brocolli, green beans, and asparagus.
For dinner I usually have tuna, other fish, steak, hamburg, chicken, turkey, or another lean meat. I also have either brown rice or a potato. And more veggies. You almost can’t eat enough veggies.
In between meals, I’ll usually have a meal replacement shake or whey protein shake. To build muscle, you need to be eating every 3 to 4 hours.
For supplements, I currently take a multi-vitamin, fish oils or CLA, whey protein, creatine, and glutamine. I only use supplements that have been proven to help build muscle, lose fat, or increase strength. The rest I stay away from and save my money.
That’s basically how you set up your nutrition to build muscle mass.
About the Author:
For more about muscle building nutrition and some of the proven supplements he recommends to his personal training clients, check out Shawn LeBrun’s supplement and nutrition page: Proven muscle building nutrition
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May 23, 2008
Body Building Women: Lifting Their Way To The Top
Author: Wade Robins
Body building among women has taken a very long time to catch on, and part of the delay has been that bodybuilding, until about forty years ago, was considered the domain of men. Until the 1980s, in fact, there were no professional body building women, and women who entertained the idea of strength training had their sexual orientation questioned.
But over the past two decades, women have been taking an increasingly prominent role in the sport of body building, and professional body building women have more opportunities to compete than ever before. The rising awareness of the importance of personal fitness which swept over the Baby Boomers as they approached middle age saw health clubs and fitness centers opening, it seemed, on every other block, and their managements understood that a woman’s money was just as good as a man’s.
Females who wanted to sculpt their bodies through weight training were not only welcome in those gyms; they were invited to participate in classes on body building for women. Some of them proved to be excellent pupils, and the professional bodybuilding women’s circuit was on its way.
“Pumping Iron II”
The rise of body building among women was the subject of the 1985 documentary “Pumping Iron II”, a sequel of sorts to 1977’s “Pumping Iron” which featured a very young Arnold Schwarzenegger before the Terminator was a gleam in a scriptwriter’s eye. “Pumping Iron II” focused on a group of body building women preparing for competition at the 1983 Caesar’s World Cup.
The Caesar’s World Cup, however, was a body building women’s competition staged specifically for the movie; the competition was open to both amateur and professional body building women–which violated the International Federation of Body Building’s rules–and one of the film’s screenwriters was also one of the competition’s judges, even though he had never before seen a body building women’s contest.
In spite of all its quirks, “Pumping Iron II” managed to bring female bodybuilding into the public’s consciousness, and its body building women began to be appreciated for the world-class athletes that they were.
The body building women competitive circuit is still growing and gaining a bigger and bigger following. It is not yet as recognized as the men’s body building circuit, but that is to be expected, because it has been around for a much shorter time. In another three decades, it may very well have caught up!
From the success of this documentary, much recognition and respect was accorded to the female practitioners who have labored in the shadow of their more popular male counterparts for far too long.
Today, the body building women professional circuit continues to grow and gain in popularity. While it has not achieved the same level of popularity as the men’s circuit, it has strongly gained popularity to a degree far greater than what existed three decades ago. Hopefully, this growth will continue and the world of body building women professional circuit will thrive and prosper.
About the Author:
You can also find more info on Body Building Women and Body Building Workouts. Bigbodybuildingtips.com is a comprehensive resource to got body building tips.
Article Source: http://www.articlesbase.com/health-articles/body-building-women-lifting-their-way-to-the-top-252364.html
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Author: Anthony Lee
One of the most common misconceptions when making your body building recipes is that you have to considerably increase your protein intake to build up those muscles. Some people even go to extremes, such that their whole diet becomes composed purely of protein.
As opposed to what most people believe, taking too much protein can give more harm to your body than good. Too much protein in your body building recipes can put a lot of stress on your body organs, specifically your kidneys.
When you have too much protein in your body building recipes, your body produces a lot of ketones, which are toxic to the body. The kidneys then have to work harder to excrete the ketones out of the body. While your kidneys are working overtime to excrete the excess ketones, your body also loses water. If your body loses too much water, especially if you sweat a lot when you exercise, you can get dehydrated. Dehydration makes you lose electrolytes and result in weakness, dizziness, and occasionally arrhythmias.
Good body building recipes are composed of a balance of carbohydrates, fats and protein in the diet. An important thing to remember when making your body building recipes is that you will not be able to increase your muscle mass by merely increasing your protein intake. It is also imperative that you increase your total caloric intake.
While using your body building recipes, you will also have to increase your exercise level. A 1992 study revealed that if you increase both your protein and caloric intake but maintain your activity level, you will gain muscle mass, but you will also gain fat at the same time.
When making your body building recipes, don’t just follow the hype. Remember that to be able to build muscle mass, it is important to keep your body healthy and functioning effectively.
About the Author:
To learn more body building diet tips, visit http://www.bodybuildingdiet101.com
Article Source: http://www.articlesbase.com/muscle-building-articles/protein-in-body-building-recipes-disadvantages-of-excessive-protein-150619.html
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