Sunday, February 17, 2013
Learn how to plan your diet and nutrition for your fitness goals. Nutrition for muscle building, fat loss and health.
Rest for Muscle Growth
One of the best pieces of exercise advice is to understand that your muscles grow when you’re resting not
training. That's right; you don't actually get bigger and stronger when you're in the gym. It's what you do after your
workout that's the real key to muscle growth. If you don't let your muscles recover correctly, you're body will
become over trained and it will be in a state of constant "catch up". This is far from the ideal state that you want
your body in. What you want is to truly prime your body for your next workout and give it enough rest and
recuperation to fully optimize your training. The worst thing you can do is not help your body recover. This will lead to muscle atrophy (breaking down muscle) and you may experience the flu because of this. Take care of business and start your recuperation. When you get back from your workout, you might also try sitting in an ice tub or sauna to really relax and let your muscles recover. Rest is extremely important when training hard, so make sure to take the time to recover and grow from your training sessions.
Eat Enough Good (mono and poly unsaturated) Fats
Most people are overweight because of a diet high in simple carbohydrates (sugar), not from eating fats. If your
diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it
will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain
muscle. Studies have shown an increase in essential fat intake seems to bring on an increase in testosterone
levels. The inverse is also true. A decrease in essential fat intake is accompanied by a decrease in free
testosterone levels. Good sources of fat are salmon (fish oils) which contains omega-3 fatty acids (the best type of fats), natural peanut butter, avocado/guacamole, macadamia nuts, flaxseed oil, and conjugated linoleic acid.
Get a post-workout shake
.jpg "post workout shake, best post workout shake, post workout shakes, post workout supplements, best post workout supplement, post workout shakes, post workout supplements, post workout shake for women, post workout drink, is a post workout shake necessary, best post workout shake, best post workout supplement, best post workout drink, best post workout supplements, best post workout")
Shakes offer quickly absorbing calories and nutrients which will help to aid recovery when taken immediately after training. Shakes are only for post-training and must be followed by a real food meal within 45 minutes. By
relying on shakes your muscles will be neglected necessary enzymes for anabolic activity. Eat living organisms
(meat, dairy, fruits, vegetables, etc...) to build your living organism.
Remember that marketing drives product sales and the FDA does not regulate supplements. This means that not only can supplement companies make false claims but they can also put misinformation on their ingredient listing. A popular supplement company was caught putting saw dust in a top selling weight gainer and in an independent study several top brands were found to have less than half the protein amount claimed on the label.
Visualize For Success
Visualizing success is important for two reasons. First, the mind thinks in terms of pictures. Second, the
subconscious mind drives much of our behavior. The subconscious does not know the difference between
something that is real and something that is vividly imagined, so whatever picture you consistently think about will drive you to create that exact reality.
A great visualization technique is to spend 10 minutes every night while lying in bed with your eyes closed and
visualize in detail how you want your body to look. Start from the ground up and focus your visualization on how
you want your legs to look, and then move up to your hips and thighs. Focus attention on your midsection, then
your chest arms and shoulders.
Rest for Muscle Growth
One of the best pieces of exercise advice is to understand that your muscles grow when you’re resting nottraining. That's right; you don't actually get bigger and stronger when you're in the gym. It's what you do after your
workout that's the real key to muscle growth. If you don't let your muscles recover correctly, you're body will
become over trained and it will be in a state of constant "catch up". This is far from the ideal state that you want
your body in. What you want is to truly prime your body for your next workout and give it enough rest and
recuperation to fully optimize your training. The worst thing you can do is not help your body recover. This will lead to muscle atrophy (breaking down muscle) and you may experience the flu because of this. Take care of business and start your recuperation. When you get back from your workout, you might also try sitting in an ice tub or sauna to really relax and let your muscles recover. Rest is extremely important when training hard, so make sure to take the time to recover and grow from your training sessions.
Eat Enough Good (mono and poly unsaturated) Fats
Most people are overweight because of a diet high in simple carbohydrates (sugar), not from eating fats. If your
diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it
will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain
muscle. Studies have shown an increase in essential fat intake seems to bring on an increase in testosterone
levels. The inverse is also true. A decrease in essential fat intake is accompanied by a decrease in free
testosterone levels. Good sources of fat are salmon (fish oils) which contains omega-3 fatty acids (the best type of fats), natural peanut butter, avocado/guacamole, macadamia nuts, flaxseed oil, and conjugated linoleic acid.
Get a post-workout shake
.jpg "post workout shake, best post workout shake, post workout shakes, post workout supplements, best post workout supplement, post workout shakes, post workout supplements, post workout shake for women, post workout drink, is a post workout shake necessary, best post workout shake, best post workout supplement, best post workout drink, best post workout supplements, best post workout")
Shakes offer quickly absorbing calories and nutrients which will help to aid recovery when taken immediately after training. Shakes are only for post-training and must be followed by a real food meal within 45 minutes. By
relying on shakes your muscles will be neglected necessary enzymes for anabolic activity. Eat living organisms
(meat, dairy, fruits, vegetables, etc...) to build your living organism.
Remember that marketing drives product sales and the FDA does not regulate supplements. This means that not only can supplement companies make false claims but they can also put misinformation on their ingredient listing. A popular supplement company was caught putting saw dust in a top selling weight gainer and in an independent study several top brands were found to have less than half the protein amount claimed on the label.
Visualize For Success
Visualizing success is important for two reasons. First, the mind thinks in terms of pictures. Second, the
subconscious mind drives much of our behavior. The subconscious does not know the difference between
something that is real and something that is vividly imagined, so whatever picture you consistently think about will drive you to create that exact reality.
A great visualization technique is to spend 10 minutes every night while lying in bed with your eyes closed and
visualize in detail how you want your body to look. Start from the ground up and focus your visualization on how
you want your legs to look, and then move up to your hips and thighs. Focus attention on your midsection, then
your chest arms and shoulders.
