I'll just some extra sets or some more Intervals next time I workout. The age old fix I can eat what I want I'll just do some extra work in the gym to make up for it. I hate to be the bearer of bad news but it doesn't work that way.
I write articles, blog posts, have web pages and people will read everything on training but when it comes to nutrition it's like a blank stare. We need to get off this kick of buying the newest pill to help us in fat loss or muscle building.
I've said it before I'll say it again. "You Can't Out Train A Lousy Diet"
Why is having a balanced nutrition program such a big deal? I don't get it. Sure I understand you could be changing a lifetime of bad eating habits which is not easy. If you are truly committed to getting fit and healthy then any fitness program should start with good nutrition.
Any good fitness trainer will tell you nutrition counts for 75% of your success in fat loss or muscle building. That leaves 25% to your training.What does that tell you? If you are not paying attention to your nutrition you are probably going to fail in your fitness goals.
Below is an a list taken from an article by Precision Nutrition creator Dr. John Berardi basic easy to understand and easy to implement.
The 7 Habits of Highly Effective Nutritional Programs.
Here’s my take on it. I call these principles, "The 7 Habits of Highly Effective Nutritional Programs," a shameless and possibly illegal play on Steven Covey’s book, "The 7 Habits of Highly Effective People." (Great book, by the way—you should read it sometime.)
These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.
1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.
Moreover, many people can achieve the health and the body composition they desire using the 7 habits alone. No kidding! In fact, with some of my clients I spend the first few months just supervising their adherence to these 7 rules—an effective but costly way to learn them.
Pretty direct and easy don't you think? Look nutrition can be a pretty basic thing to understand. I bet most of you already know what to do but you don't why? I think because it comes down to meal planning and preparation. Both the planning and preparation take time and we either don't want to or are to busy( my personall favorite excuse of the decade for not doing something).
Oh I'm just such a busy person I am so sick of hearing that Well then be fat, unhealthy and die younger than you should what can I tell you.
Fact: Getting Fit and Healthy starts from the inside out.
I hate to tell you but until you embrace a healthy eating plan your gains or losses will be minimal at best.
Jag252 You Fit And Healthy
Sunday, July 15, 2007
Friday, July 6, 2007
You Fit and Healthy - Complete Idiot's Guide to Dieting
Complete Idiot's Guide to Dieting
By Joel Marion
First published at www.johnberardi.com, Apr 16 2004.
Many times in life we make things more complicated than they actually are; dieting is no exception. Maybe it's our infatuation with using big words and sounding intelligent, or possibly by making things more involved than need be, we feel as though we are doing "more," giving us a greater sense of accomplishment; I don't know. However, I do know that as individuals add more and more complexity to a given task, their chances of achieving the desired outcome are greatly lessened. Yes, "analysis paralysis" begins to set in and worrying about minutia does nothing more than detract from their progress. I don't want you to fall into that trap, and that's precisely the reason I'm writing this article--to give you the fundamentals, the basics, the nuts and bolts of effective dieting-- fundamentals and basics that account for more than 90% of the progress you make. Losing fat mass doesn't have to be hard; let's not make it that way!
The Arithmetic of Dieting
Simply put, if you want to lose fat mass, you have to burn more calories than you consume daily; a caloric deficit is in order. If you fail to do this, your progress will be close to nonexistent. But how much of a caloric deficit are we talking here? Well, since most people's maintenance calorie intake (the intake at which you neither gain nor lose weight) can be calculated by multiplying their lean body mass (LBM; your lean body mass is your total weight minus your fat weight) by 15, a good place to start when dieting is 12 x LBM. This will allow you to lose approximately 1.5-2 lbs weekly without sacrificing your hard earned muscle mass. If you aren't in the 1.5-2 lb range, then adjust your caloric intake accordingly (i.e. decreasing it if you aren't losing weight fast enough or increase it if you are losing weight too rapidly).
Counting Calories and Reading Food Labels
The only way you can be certain of the energy you are consuming daily is by counting the calories you ingest. Now, I know that may seem like a hassle, but it's really not all that difficult. Just follow along and you'll quickly realize the below is a very simple, yet very effective method to track your energy intake.
First, we need to talk about the three primary sources from where we consume our daily energy: protein, carbohydrates, and fat. These are known as the macronutrients. Their caloric value is as follows:
Protein: 4 cal/g
Carbohydrates: 4 cal/g
Fat: 9 cal/g
As you can see, a gram of fat contains just over twice the energy of both protein and carbohydrates. Because of this and the false belief that consuming fat leads to accumulation of body fat, fat has been labeled as a dietary evil. Despite its negative connotation, substantial fat intake is necessary to promote optimal hormone levels, central nervous system function, and overall health. Consumption of certain fats have even been correlated to a loss in fat mass! Therefore, regardless of your goal, I recommend that fats compose 25% of your daily calories.
Let's take, for example, John. John weighs 185 lbs and is 10% body fat, therefore his LBM is 185 x .90 or 166.5 lbs. To calculate John's daily caloric needs, we multiply this number by 12 and get approximately 2000 calories daily. As mentioned earlier 25% of these calories will be derived from fat. 2000 x .25 = 500 calories from fat. Since fat is 9 cal/g, you simply divide the total calories from fat by 9 to give you your daily gram total. For John, this would be 500/9 or ~56 grams of fat daily.
Now, I also recommend that individuals consume 1.25g of protein per lb of lean body mass to promote recovery from workouts and retention of LBM. We already established that John's LBM is 166.5 lbs. Now, to get his daily protein intake, we simply multiply his LBM by 1.25, which equals roughly 208g of protein daily. Since protein is 4 cal/g, John will be consuming 832 calories (208g of protein x 4cal/g) from protein daily.
NOTE: An easy way to access your body fat is via skinfold calipers. I recommend the digital skinfold calipers by FatTrack; it’s a worthy investment considering you'll need to frequently track your body fat percentage. Also, by learning how to take these measurements yourself, you get the most accurate reading. This is because you use the same measurer (you), the same calipers (yours), and the same method (3-site) every time you measure.
The last macronutrient to calculate is carbohydrates. This is done by simply subtracting the calories already accounted for by fat and protein from the daily total. 2000 (daily total) – 832 (calories from protein) – 500 (calories from fat) = 668 calories from carbohydrates. Since carbohydrates are 4 cal/g, this individual will be consuming 167g (668/4) of carbohydrates daily.
Now we have established John's daily gram needs for each macronutrient. Here they are again:
Protein: 208g
Carbohydrates: 167g
Fat: 56g
The cool thing about converting everything to grams is that you no longer have to worry about counting calories (see, I told you I'd make this simple). You simply count the grams of each macronutrient you consume. This makes things even easier considering the way our food labels are organized.
To illustrate this, let's take a look at John's breakfast and obtain the figures we need from the respective food labels.
1 packet/serving of a quality whey/casein blend MRP
1 cup of dry oatmeal
John added hot water to the oatmeal and then stirred in the MRP for a yummy, nutritious breakfast. Now, let's take a look at the food labels below to get the macronutrient content of each product.
MRP:
Oatmeal:
The first thing that needs to be considered when reading any food or supplement label is the serving size, usually located at the top of the label. Because all the information on the label pertains to a specific amount of the product, serving size is critical. As you can see, one packet of the MRP constitutes one serving. Since John consumed one packet, he simply needs to record the macronutrient information given on the label (these figures easily stand out as they are in bold, and usually appear in the order of F-C-P). One serving of the MRP contains 42 grams of protein, 25 grams of carbohydrates, and 2 grams of fat.
As for the oatmeal, the serving size is 1/2 cup dry. John consumed double this amount and needs to double the macronutrient information. One serving of dry oatmeal contains 5 grams of protein, 27 grams of carbohydrates, and 3 grams of fat. Two servings would then contain 10 grams of protein, 54 grams of carbohydrates, and 6 grams of fat.
After adding the gram numbers from the MRP and oatmeal together, we get 52 grams of protein, 79 grams of carbohydrates, and 8 grams of fat.
Essentially, you would add up and record the grams of each macronutrient consumed at each meal. At the end of the day, the goal is to come within 5 grams of your daily need for each macronutrient.
Food Choices and Macronutrient Combinations
Obviously, you're not going to get the physique of your dreams by eating cookies and candy bars. Contrary to popular belief, a calorie is not a calorie. Different energy substrates, the various types and forms of each substrate, and combinations of these substrates are all metabolized differently by the body and have a different overall effect on body composition. Below is a list of acceptable food choices for each macronutrient:
Protein: The bulk of the protein that you consume should be from complete sources- sources that contain the entire amino acid chain. These include chicken breast, turkey breast, fish, lean pork, lean red meat, fresh ham, eggs (whole or whites), milk, cottage cheese, and milk protein powders (whey and casein). If you are a male, avoid soy protein in large quantities because of its estrogen-like properties. If you are uncertain as to whether a product contains soy protein, read through the list of ingredients on the product label.
Carbohydrates: The bulk of carbs in your diet should be from fibrous, unredefined sources. These include oatmeal, oat bran, lentils, beans, 100% whole-wheat bread, whole-wheat pasta, red potatoes, yams, greens, most other vegetables, and fruit. Simple sugars should be limited to special circumstances, which will be addressed later.
Fats: The bulk of fat in your diet should be primarily unsaturated and in the form of essential fatty acids (EFAs). These include flax seeds and/or flax seed oil, sunflower seeds and/or sunflower seed oil, fish oil (from fish or as capsules), hemp oil, olive oil, raw nuts, all natural peanut butter, and avocados. Consuming some saturated fat from cheese, red meat, and whole eggs is both fine and beneficial as these fats have the greatest effect on anabolic hormone levels. Trans-fatty acids should be avoided at all costs; consumption of these fats have been shown to have the highest correlation to heart disease, decrease "good" cholesterol (HDL) levels, and increase "bad" cholesterol (LDL) levels [1,2,3,4,5]. Therefore, avoid all fried foods and any product that contains "hydrogenated" or "partially hydrogenated" oils in its list of ingredients.
Now that you know what to eat, let's talk about when to eat it. Regardless of your goal, I recommend that you stick to the macronutrient combination rules recommended by exercise and nutritional biochemist John M. Berardi. John recommends that 3 of your daily meals consist of protein and fat (P + F) w/ minimal carbohydrates and the other three meals be comprised of protein and carbohydrates (P + C) with minimal fat. In other words, the object is to never combine carbohydrates and fats in significant amounts in a single meal. Why? Well, although insulin's primary function is to shuttle glucose into skeletal muscle, it also carries many other nutrients to their storage sites; this includes lipids (fat). Carbohydrate ingestion stimulates a large insulin secretion and fat ingestion raises blood lipid levels; therefore, the combination is a no-no. By avoiding the above, you will be able to eat more while still achieving the same rate of fat loss. So, on training days, your three P + C meals should be breakfast, your pre/post workout shake, and a whole food meal about 2 hours after your training. On non-training days, your first three meals should be P + C and your final three would then be P + F.
The Coveted Cheat Day
No diet that claims to be simple would be complete without allowing for some periodic indulging. And since this diet claims just that, treat yourself once a week on Saturday or Sunday to those foods you've been salivating over all week long. Don't worry about counting calories, don't worry about eating "right," just enjoy it. On the same note, don't eat everything in site just because you "can," but rather be a bit more conservative while still eating those foods you crave. This will not only allow for a much needed psychological break from your weekly dieting and exercise program, but it also has quite a few nifty physiological benefits to keep the fat coming off as you return to your regular diet the following day.
The Other Side of the Coin
In order to optimize the results you receive from your dieting efforts, you should also be exercising regularly. Below is a training schedule that is consistent with the information presented in this article (i.e. simplistic, yet effective).
Monday
Chest, Biceps, and Calves
Tuesday
30 minutes of moderate intensity cardio
Wednesday
Quads, Back, and Shoulders
Thursday
30 minutes of moderate intensity cardio
Friday
Hamstrings and Triceps
Saturday
30 minutes of moderate intensity cardio
Sunday
Off
Conclusion
Dieting doesn't have to be extremely overbearing and meticulous to be effective. By following the simple advice outlined in this article, you will be well on your way to dropping fat, feeling good, and looking great! Whoever came up with the acronym K.I.S.S. was one smart, smart man.
By Joel Marion
First published at www.johnberardi.com, Apr 16 2004.
Many times in life we make things more complicated than they actually are; dieting is no exception. Maybe it's our infatuation with using big words and sounding intelligent, or possibly by making things more involved than need be, we feel as though we are doing "more," giving us a greater sense of accomplishment; I don't know. However, I do know that as individuals add more and more complexity to a given task, their chances of achieving the desired outcome are greatly lessened. Yes, "analysis paralysis" begins to set in and worrying about minutia does nothing more than detract from their progress. I don't want you to fall into that trap, and that's precisely the reason I'm writing this article--to give you the fundamentals, the basics, the nuts and bolts of effective dieting-- fundamentals and basics that account for more than 90% of the progress you make. Losing fat mass doesn't have to be hard; let's not make it that way!
The Arithmetic of Dieting
Simply put, if you want to lose fat mass, you have to burn more calories than you consume daily; a caloric deficit is in order. If you fail to do this, your progress will be close to nonexistent. But how much of a caloric deficit are we talking here? Well, since most people's maintenance calorie intake (the intake at which you neither gain nor lose weight) can be calculated by multiplying their lean body mass (LBM; your lean body mass is your total weight minus your fat weight) by 15, a good place to start when dieting is 12 x LBM. This will allow you to lose approximately 1.5-2 lbs weekly without sacrificing your hard earned muscle mass. If you aren't in the 1.5-2 lb range, then adjust your caloric intake accordingly (i.e. decreasing it if you aren't losing weight fast enough or increase it if you are losing weight too rapidly).
Counting Calories and Reading Food Labels
The only way you can be certain of the energy you are consuming daily is by counting the calories you ingest. Now, I know that may seem like a hassle, but it's really not all that difficult. Just follow along and you'll quickly realize the below is a very simple, yet very effective method to track your energy intake.
First, we need to talk about the three primary sources from where we consume our daily energy: protein, carbohydrates, and fat. These are known as the macronutrients. Their caloric value is as follows:
Protein: 4 cal/g
Carbohydrates: 4 cal/g
Fat: 9 cal/g
As you can see, a gram of fat contains just over twice the energy of both protein and carbohydrates. Because of this and the false belief that consuming fat leads to accumulation of body fat, fat has been labeled as a dietary evil. Despite its negative connotation, substantial fat intake is necessary to promote optimal hormone levels, central nervous system function, and overall health. Consumption of certain fats have even been correlated to a loss in fat mass! Therefore, regardless of your goal, I recommend that fats compose 25% of your daily calories.
Let's take, for example, John. John weighs 185 lbs and is 10% body fat, therefore his LBM is 185 x .90 or 166.5 lbs. To calculate John's daily caloric needs, we multiply this number by 12 and get approximately 2000 calories daily. As mentioned earlier 25% of these calories will be derived from fat. 2000 x .25 = 500 calories from fat. Since fat is 9 cal/g, you simply divide the total calories from fat by 9 to give you your daily gram total. For John, this would be 500/9 or ~56 grams of fat daily.
Now, I also recommend that individuals consume 1.25g of protein per lb of lean body mass to promote recovery from workouts and retention of LBM. We already established that John's LBM is 166.5 lbs. Now, to get his daily protein intake, we simply multiply his LBM by 1.25, which equals roughly 208g of protein daily. Since protein is 4 cal/g, John will be consuming 832 calories (208g of protein x 4cal/g) from protein daily.
NOTE: An easy way to access your body fat is via skinfold calipers. I recommend the digital skinfold calipers by FatTrack; it’s a worthy investment considering you'll need to frequently track your body fat percentage. Also, by learning how to take these measurements yourself, you get the most accurate reading. This is because you use the same measurer (you), the same calipers (yours), and the same method (3-site) every time you measure.
The last macronutrient to calculate is carbohydrates. This is done by simply subtracting the calories already accounted for by fat and protein from the daily total. 2000 (daily total) – 832 (calories from protein) – 500 (calories from fat) = 668 calories from carbohydrates. Since carbohydrates are 4 cal/g, this individual will be consuming 167g (668/4) of carbohydrates daily.
Now we have established John's daily gram needs for each macronutrient. Here they are again:
Protein: 208g
Carbohydrates: 167g
Fat: 56g
The cool thing about converting everything to grams is that you no longer have to worry about counting calories (see, I told you I'd make this simple). You simply count the grams of each macronutrient you consume. This makes things even easier considering the way our food labels are organized.
To illustrate this, let's take a look at John's breakfast and obtain the figures we need from the respective food labels.
1 packet/serving of a quality whey/casein blend MRP
1 cup of dry oatmeal
John added hot water to the oatmeal and then stirred in the MRP for a yummy, nutritious breakfast. Now, let's take a look at the food labels below to get the macronutrient content of each product.
MRP:
Oatmeal:
The first thing that needs to be considered when reading any food or supplement label is the serving size, usually located at the top of the label. Because all the information on the label pertains to a specific amount of the product, serving size is critical. As you can see, one packet of the MRP constitutes one serving. Since John consumed one packet, he simply needs to record the macronutrient information given on the label (these figures easily stand out as they are in bold, and usually appear in the order of F-C-P). One serving of the MRP contains 42 grams of protein, 25 grams of carbohydrates, and 2 grams of fat.
As for the oatmeal, the serving size is 1/2 cup dry. John consumed double this amount and needs to double the macronutrient information. One serving of dry oatmeal contains 5 grams of protein, 27 grams of carbohydrates, and 3 grams of fat. Two servings would then contain 10 grams of protein, 54 grams of carbohydrates, and 6 grams of fat.
After adding the gram numbers from the MRP and oatmeal together, we get 52 grams of protein, 79 grams of carbohydrates, and 8 grams of fat.
Essentially, you would add up and record the grams of each macronutrient consumed at each meal. At the end of the day, the goal is to come within 5 grams of your daily need for each macronutrient.
Food Choices and Macronutrient Combinations
Obviously, you're not going to get the physique of your dreams by eating cookies and candy bars. Contrary to popular belief, a calorie is not a calorie. Different energy substrates, the various types and forms of each substrate, and combinations of these substrates are all metabolized differently by the body and have a different overall effect on body composition. Below is a list of acceptable food choices for each macronutrient:
Protein: The bulk of the protein that you consume should be from complete sources- sources that contain the entire amino acid chain. These include chicken breast, turkey breast, fish, lean pork, lean red meat, fresh ham, eggs (whole or whites), milk, cottage cheese, and milk protein powders (whey and casein). If you are a male, avoid soy protein in large quantities because of its estrogen-like properties. If you are uncertain as to whether a product contains soy protein, read through the list of ingredients on the product label.
Carbohydrates: The bulk of carbs in your diet should be from fibrous, unredefined sources. These include oatmeal, oat bran, lentils, beans, 100% whole-wheat bread, whole-wheat pasta, red potatoes, yams, greens, most other vegetables, and fruit. Simple sugars should be limited to special circumstances, which will be addressed later.
Fats: The bulk of fat in your diet should be primarily unsaturated and in the form of essential fatty acids (EFAs). These include flax seeds and/or flax seed oil, sunflower seeds and/or sunflower seed oil, fish oil (from fish or as capsules), hemp oil, olive oil, raw nuts, all natural peanut butter, and avocados. Consuming some saturated fat from cheese, red meat, and whole eggs is both fine and beneficial as these fats have the greatest effect on anabolic hormone levels. Trans-fatty acids should be avoided at all costs; consumption of these fats have been shown to have the highest correlation to heart disease, decrease "good" cholesterol (HDL) levels, and increase "bad" cholesterol (LDL) levels [1,2,3,4,5]. Therefore, avoid all fried foods and any product that contains "hydrogenated" or "partially hydrogenated" oils in its list of ingredients.
Now that you know what to eat, let's talk about when to eat it. Regardless of your goal, I recommend that you stick to the macronutrient combination rules recommended by exercise and nutritional biochemist John M. Berardi. John recommends that 3 of your daily meals consist of protein and fat (P + F) w/ minimal carbohydrates and the other three meals be comprised of protein and carbohydrates (P + C) with minimal fat. In other words, the object is to never combine carbohydrates and fats in significant amounts in a single meal. Why? Well, although insulin's primary function is to shuttle glucose into skeletal muscle, it also carries many other nutrients to their storage sites; this includes lipids (fat). Carbohydrate ingestion stimulates a large insulin secretion and fat ingestion raises blood lipid levels; therefore, the combination is a no-no. By avoiding the above, you will be able to eat more while still achieving the same rate of fat loss. So, on training days, your three P + C meals should be breakfast, your pre/post workout shake, and a whole food meal about 2 hours after your training. On non-training days, your first three meals should be P + C and your final three would then be P + F.
The Coveted Cheat Day
No diet that claims to be simple would be complete without allowing for some periodic indulging. And since this diet claims just that, treat yourself once a week on Saturday or Sunday to those foods you've been salivating over all week long. Don't worry about counting calories, don't worry about eating "right," just enjoy it. On the same note, don't eat everything in site just because you "can," but rather be a bit more conservative while still eating those foods you crave. This will not only allow for a much needed psychological break from your weekly dieting and exercise program, but it also has quite a few nifty physiological benefits to keep the fat coming off as you return to your regular diet the following day.
The Other Side of the Coin
In order to optimize the results you receive from your dieting efforts, you should also be exercising regularly. Below is a training schedule that is consistent with the information presented in this article (i.e. simplistic, yet effective).
Monday
Chest, Biceps, and Calves
Tuesday
30 minutes of moderate intensity cardio
Wednesday
Quads, Back, and Shoulders
Thursday
30 minutes of moderate intensity cardio
Friday
Hamstrings and Triceps
Saturday
30 minutes of moderate intensity cardio
Sunday
Off
Conclusion
Dieting doesn't have to be extremely overbearing and meticulous to be effective. By following the simple advice outlined in this article, you will be well on your way to dropping fat, feeling good, and looking great! Whoever came up with the acronym K.I.S.S. was one smart, smart man.
You Fit And Healthy - 27 Nutrition Tips You Need To Know
27 Nutrition Tips You Need To Know 1-12
By John Berardi , CSCS
Adjunct Assistant Professor, University of Texas
President, Precision Nutrition
Tip #1
Eat Pasta... Carefully
by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
Tip #2
The Sunday Ritual
To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.
Tip #3
Fish Oil Rules
I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).
Tip #4
Revving Up Metabolism
I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.
Tip #5
The 10% Factor
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.
Tip #6
The Organic Debate
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.
Tip #7
Eat Fat, Lose Fat
To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.
Tip #8
Fiber Facts
Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.
Tip #9
Mood Eating
Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny.
Tip #10
ZMA for Deep Sleep
ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.
Tip #11
Why Choose Oats
If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.
However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.
Tip #12
Skip the Cheat Meal, Fatty
Cheat meal frequency should be minimized when you're over 15-20% body fat. Basically, the fatter you are, the more likely that any excess food will be shuttled toward body-fat storage rather than muscle mass. So skip the cheat meal unless you're lean. And even then, think of it as an alternative food meal - not a cheat. Cheat meals are usually glorified forms of dietary debauchery. Alternative food meals allow for something a little different from the norm without the trough.
This tip is sponsored by Precision Nutrition - our pick for one the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Sure, you've probably got over a thousand reasons for
getting motivated and committed to changing your body in a
meaningful way.
We'll how about 3 more?
Reason #1 - Free groceries & supplements for 1yr
That's right, Precision Nutrition buys your food and
supplements for 365 straight days
Reason #2 - Free meal delivery for 3 months
We'll design your meal plan and, for 3 months, all the food
will be delivered right to your doorstep. No cooking, no
cleaning, no hassles
Reason #3 - Free camera & Results Tracker
With this digital camera and lifetime access to our Online
Results Tracker you can continue to track your progress
Yep, this is the first "official" announcement for the
Precision Nutrition Body Transformation Challenge.
By John Berardi , CSCS
Adjunct Assistant Professor, University of Texas
President, Precision Nutrition
Tip #1
Eat Pasta... Carefully
by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
Tip #2
The Sunday Ritual
To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.
Tip #3
Fish Oil Rules
I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).
Tip #4
Revving Up Metabolism
I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.
Tip #5
The 10% Factor
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.
Tip #6
The Organic Debate
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.
Tip #7
Eat Fat, Lose Fat
To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.
Tip #8
Fiber Facts
Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.
Tip #9
Mood Eating
Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny.
Tip #10
ZMA for Deep Sleep
ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.
Tip #11
Why Choose Oats
If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.
However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.
Tip #12
Skip the Cheat Meal, Fatty
Cheat meal frequency should be minimized when you're over 15-20% body fat. Basically, the fatter you are, the more likely that any excess food will be shuttled toward body-fat storage rather than muscle mass. So skip the cheat meal unless you're lean. And even then, think of it as an alternative food meal - not a cheat. Cheat meals are usually glorified forms of dietary debauchery. Alternative food meals allow for something a little different from the norm without the trough.
This tip is sponsored by Precision Nutrition - our pick for one the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Sure, you've probably got over a thousand reasons for
getting motivated and committed to changing your body in a
meaningful way.
We'll how about 3 more?
Reason #1 - Free groceries & supplements for 1yr
That's right, Precision Nutrition buys your food and
supplements for 365 straight days
Reason #2 - Free meal delivery for 3 months
We'll design your meal plan and, for 3 months, all the food
will be delivered right to your doorstep. No cooking, no
cleaning, no hassles
Reason #3 - Free camera & Results Tracker
With this digital camera and lifetime access to our Online
Results Tracker you can continue to track your progress
Yep, this is the first "official" announcement for the
Precision Nutrition Body Transformation Challenge.
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