SOURCE:
https://www.flickr.com/photos/avdezign/
MONEY LESSONS FROM RIZAL AND OTHER PINOY HEROES
(Editor's note: This article was written exclusively for ABS-CBN by MoneyMax.ph, the leading online comparison portal for car insurance, credit cards, and other financial products. Find out more at MoneyMax.ph)
MANILA, Philippines - In school, we were taught our history and about the people who eventually brought our country to independence.
We were taught about their struggle, and the sacrifices they made in order to fight against oppression and injustice.
The men and women we consider national heroes did not set out to be heroes. In their time, they were people who also had jobs and made decisions with money that are fairly similar to the ones we make today.
Like us, they made good and bad decisions with their money, and here are some of them.
MANILA, Philippines - In school, we were taught our history and about the people who eventually brought our country to independence.
We were taught about their struggle, and the sacrifices they made in order to fight against oppression and injustice.
The men and women we consider national heroes did not set out to be heroes. In their time, they were people who also had jobs and made decisions with money that are fairly similar to the ones we make today.
Like us, they made good and bad decisions with their money, and here are some of them.
SOURCE:
http://www.abs-cbnnews.com/business/06/11/15/money-lessons-rizal-and-other-pinoy-heroes
9 Tricks to Look Bigger Instantly
But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.
1. CARB UP
The easiest and most effective way to put on a few pounds quickly is to carb load. The lower your typical carb intake, the more impressive the results will be. Those who routinely eat less than one gram of carbs per pound of bodyweight will see the best results from this.
Find the right supplements for your diet and fitness goals at GNC Live Well.
WHY IT WORKS: When you consume carbohydrates, they get stored in your muscles as glycogen — a massive amount of glucose molecules attached to each other. Glycogen pulls large amounts of water into the muscles, filling them up like water balloons.
DO THIS: A day or two before you want to look your biggest, eat about 4 grams of carbs per pound of bodyweight, or more. For the first 4–6 hours of the day, you can eat simple carbs like sugar, fat-free candies and white bread. Later in the day, try to focus on slower-digesting complex carbs such as sweet potatoes, whole-grain bread and pasta, and oatmeal. This will help to prevent the carbs from turning into bodyfat. Carb loading in this manner works best if you first carb deplete for three days prior by eating less than 1⁄2 g of carbs per pound of bodyweight daily, then bump up the carbs to 4 g per pound for two days.
Jim Stoppani & Joe Wuebben
2. GET WET
There’s a good chance you’re dehydrated, or at least not maximally hydrated. One study in athletes reported that less than 15% of them were well hydrated.
WHY IT WORKS: Adequate water consumption has a pretty simple effect on the muscles: it makes them fuller and bigger. If you’re not well hydrated, your muscles will likely look flat and it will appear as though you’ve lost size when all you’re really short on is liquids, not muscle.
DO THIS: Start guzzling water ASAP. Be sure that you’re getting in a minimum of one gallon of water a day, and even up to two gallons, to ensure that your muscles are at their fullest.
Find the right supplements for your diet and fitness goals at GNC Live Well.
3. CHOOSE YOUR CREATINE WISELY
We’re not telling you anything new when we say that creatine pulls large amounts of water into the muscles to increase their size in a hurry. But there’s one problem if you grab a container of creatine monohydrate: time. Creatine monohydrate works fine, but it can take weeks to produce the impressive size gains you’re hoping for because creatine won’t maximize muscle cell volumization until its levels are maximized within the muscle cells. With creatine monohydrate, this can take a week and often longer, even if you go through a loading phase. Instead of monohydrate, go with a fast-acting form of creatine like creatine hydrochloride or Kre-Alkalyn.
WHY IT WORKS: These forms will increase muscle cell volume almost instantly for quicker size gains.
DO THIS: Go with 3–5 g of either creatine hydrochloride or Kre-Alkalyn both before and after workouts.
4. GO WITH GLUTAMINE
The popular supplement L-glutamine may not have the immediate effect on muscle growth that creatine and carb loading do, but it’s still a critical ingredient to include in your mass-gaining stack.
WHY IT WORKS: Glutamine is stored in high amounts in muscles and, much as creatine does, it pulls water into the muscle cells. Research also shows that glutamine helps to convert more glucose into glycogen so that more glycogen can be stored in your muscles, which pulls in more water for even bigger gains in size.
DO THIS: After workouts, add 10 g of L-glutamine to your postworkout protein shake and carbs.
5. GO WITH EVEN MORE GLUTAMINE
Even if you’re already taking L-glutamine after workouts, there’s a different form of the amino that can help you look bigger through a different mechanism: L-alanyl-L-glutamine.
WHY IT WORKS: Research shows that this form of glutamine can help you hold more water in your body. And as we said in #2, the more water your muscles hold, the fuller they become and the bigger you look– almost instantly.
DO THIS: Take 5–10 g of L-alanyl- L-glutamine (Sustamine) about 30 minutes before workouts to stay better hydrated, get a bigger pump and keep your muscles fuller.
6. TAKE TAURINE
This is one of the most popular amino acids among mainstream consumers, but not because of its potential to help add mass. Taurine is the highlighted ingredient in drinks like Red Bull (the Latin word taurus means bull or ox), where it’s touted as providing long-lasting energy. But whereas the boost in energy you feel from taurine may be minimal, its ability to help you put on size is anything but negligible.
WHY IT WORKS: Taurine is another amino acid that gets stored in muscle cells and pulls more water into them to blow up the muscles even bigger, especially when coupled with glutamine and creatine. Plus, taurine boosts muscle strength and endurance for more intense workouts to get you growing more in the long run.
DO THIS: Take 2–3 g of taurine with your preworkout and postworkout shakes for optimal muscle filling.
7. POP POTASSIUM
Athletes typically think of potassium (one of the key electrolytes in sports drinks like Gatorade) as a replenishing nutrient, not one that produces any noticeable bodily improvements. It’s time to change that way of thinking, as potassium can certainly help you get bigger in quick fashion.
WHY IT WORKS: Potassium is stored within muscle cells, where it work to enhance cell volumization—yes, it too will help pull water into your muscles. The effect is more pronounced if your potassium levels are low. If you eat a typical bodybuilding diet and limit your fruit intake, the chances are good that potassium supplementation will work well for you.
DO THIS: Take about 500– 1,000 milligrams of potassium as potassium aspartate, potassium gluconate or potassium citrate two or three times per day with food.
8. ADD SOME GLYCEROL
Glycerol is known primarily for forming the “backbone” of molecules of triglycerides, the primary fats in our diet. But for the bodybuilder looking for every last ounce of mass, it can do even more.
WHY IT WORKS: Glycerol has strong osmotic properties, meaning that it attracts and binds large amounts of fluids, such as water. By attracting more fluid in the blood vessels and the muscles, glycerol enhances the volume of the muscles and the blood vessels, helping you look bigger and fuller. It can also help to prevent dehydration and help to control your body temperature when you exercise in the heat. Research shows that glycerol works best to fill up muscles when taken with fast-digesting carbs, a lot of water and creatine
DO THIS: Take 30–40 g of glycerol along with 10–15 g of fast-digesting carbs, such as dextrose or Vitargo, 3–5 g of creatine and 48–72 ounces of water. If you have no stomach problems with that amount of glycerol, you can increase your dose to 60–80 g along with 20–30 g of carbs and the same amount of creatine and water for maximal volumization. -
9. BOOST WITH N.O.
Nitric oxide boosters typically provide arginine, which gets readily converted in the body to NO. NO boosters also provide a host of other ingredients, such as Pycnogenol or ginseng, that catalyze the conversion of arginine into NO, as well as ingredients that reduce the breakdown of NO, such as horny goat weed (Epimedium).
WHY IT WORKS: The point of increasing NO levels is to relax the blood vessels that feed the muscles. Relaxed blood vessels are wider in diameter, which means more blood flows through them to the muscles, increasing their volume. With agents such as glycogen, creatine, glutamine, taurine, potassium and glycerol stocked up in the muscles (assuming you’re following the aforementioned tips), this greater delivery of water will be quickly pulled into the muscles for maximal swelling. Greater blood flow will also deliver more glucose to the muscles to create more muscle glycogen.
DO THIS: Follow dosing instructions on the label and take your NO booster both in the morning and about 30–60 minutes before training.
SOURCE:
- See more at: http://www.flexonline.com/nutrition/9-tricks-get-massive?page=3#sthash.9wGWzfk2.dpuf
10 Power Foods for Size & Strength
When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.
1. EGGS
WHEN: Any regular meal
WHY: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes.
* In one study, subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day.
* In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with atherosclerosis.
AMOUNTS: 3 extra-large eggs: 255 calories, 21 g protein, 1 g carbs, 18 g fat
2. ORGANIC BEEF
WHEN: Lunch or dinner
WHY: This meat is important due to its protein content, cholesterol and saturated fat, all of which maintain high testosterone levels.
* Organic beef has much higher levels of conjugated linoleic acid and omega-3 fatty acids than conventionally raised cattle, because organically raised cattle are primarily grass fed as opposed to grain fed.
* CLA, a healthy fat, has been proven in numerous clinical trials to help shed bodyfat while helping to boost muscle mass and strength at the same time.
AMOUNTS: 8 oz of 90% lean ground organic beef: 392 calories, 48 g protein, 0 g carbs, 22 g fat
WHY: It is rich in zinc, iron, selenium, potassium and B vitamins, and high in protein with a good amount of branched-chain amino acids, arginine and glutamine.
* It's high in fiber, making it a great source of slow-digesting carbohydrates.
* It's great before workouts because it provides a good source of octacosanol, an alcohol that can increase muscle strength and endurance, as well as enhance reaction time in athletes by increasing the efficiency of the central nervous system.
AMOUNTS: 1/2 cup of wheat germ: 207 calories, 13 g protein, 30 g carbs (almost 8 g of those come from fiber), 6 g fat
WHY: Brown rice is a whole grain that provides fiber to help slow down digestion and keep insulin levels steady, supplying you with energy to last throughout the day.
* It's high in gamma-aminobutyric acid, which is an amino acid that works as a neurotransmitter in the body and which boosts growth hormone levels by up to 400%.
* You can prepare brown rice in a way that will boost GABA levels: soak it in hot water for two hours before cooking to induce slight germination or use a Zojirushi Induction Heating System Rice Cooker & Warmer (zojirushi.com), which has a special setting that gives brown rice a two-hour hot bath before cooking.
AMOUNTS: 1 cup of cooked brown rice: 218 calories, 5 g protein, 46 g carbs, 2 g fat
WHEN: Immediately after workouts
WHY: Although we typically suggest that you eat fruit as a preworkout carb, since most fruits are slow digesting, watermelon is one of the few fruits that are fast digesting. That means it spikes insulin levels, making it a good postworkout carb.
* The red flesh and especially the white rind of watermelon are high in the amino acid citrulline, which is readily converted to arginine inside the body and boosts arginine inside the body and boosts arginine levels even better than taking arginine itself.
* Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after training, both of which are critical for enhancing muscle strength and growth. Boosting NO levels after workouts means there's more blood flow to the muscles, which will enhance recovery and aid muscle growth.
AMOUNTS: Two wedges of watermelon: 172 calories, about 4 g protein, 44 g carbs, 1 g fat, approximately 3 g citrulline
SOURCE:
- See more at: http://www.flexonline.com/nutrition/news/10-power-foods#sthash.lLohAUhR.dpuf
1. EGGS
WHEN: Any regular meal
WHY: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes.
* In one study, subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day.
* In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with atherosclerosis.
AMOUNTS: 3 extra-large eggs: 255 calories, 21 g protein, 1 g carbs, 18 g fat
2. ORGANIC BEEF
WHEN: Lunch or dinner
WHY: This meat is important due to its protein content, cholesterol and saturated fat, all of which maintain high testosterone levels.
* Organic beef has much higher levels of conjugated linoleic acid and omega-3 fatty acids than conventionally raised cattle, because organically raised cattle are primarily grass fed as opposed to grain fed.
* CLA, a healthy fat, has been proven in numerous clinical trials to help shed bodyfat while helping to boost muscle mass and strength at the same time.
AMOUNTS: 8 oz of 90% lean ground organic beef: 392 calories, 48 g protein, 0 g carbs, 22 g fat
3. SALMON
WHEN: Lunch or dinner
WHY: It's rich in the essential omega-3 fatty acids EPA and DHA (eicosapentaenoic and docosahexaenoic acids).
* Subjects consuming higher levels of omega-3 fats reported greater muscle strength than those taking in lower levels of them, according to a study.
* Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis (muscle growth) and increases glucose and amino acid uptake.
* Omega-3s are readily burned for fuel, sparing muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint breakdown, as well as enhance their recovery.
* Omega-3s convert into beneficial prostaglandins, hormonelike substances that promote numerous processes in the body.
AMOUNTS: 8 oz of Atlantic salmon: 416 calories, 45 g protein, 0 g carbs, 24 g fat
4. HERRING
WHEN: Between-meal snacks
WHY: Rich in omega-3s, it also has one of the highest contents of creatine--which can help boost muscle strength and growth--of any food source from the land or sea.
AMOUNTS: 3 oz of kippered herring: 185 calories, 21 g protein, 0 g carbs, 11 g fat (about 2 g of those are omega-3s)
5. WHEAT GERM
WHEN: 30 minutes before workouts and any time of day you want slow-digesting carbs (use it as breading on chicken or fish)
WHY: It is rich in zinc, iron, selenium, potassium and B vitamins, and high in protein with a good amount of branched-chain amino acids, arginine and glutamine.
* It's high in fiber, making it a great source of slow-digesting carbohydrates.
* It's great before workouts because it provides a good source of octacosanol, an alcohol that can increase muscle strength and endurance, as well as enhance reaction time in athletes by increasing the efficiency of the central nervous system.
AMOUNTS: 1/2 cup of wheat germ: 207 calories, 13 g protein, 30 g carbs (almost 8 g of those come from fiber), 6 g fat
6. BROWN RICE
WHEN: Lunch or dinner
WHY: Brown rice is a whole grain that provides fiber to help slow down digestion and keep insulin levels steady, supplying you with energy to last throughout the day.
* It's high in gamma-aminobutyric acid, which is an amino acid that works as a neurotransmitter in the body and which boosts growth hormone levels by up to 400%.
* You can prepare brown rice in a way that will boost GABA levels: soak it in hot water for two hours before cooking to induce slight germination or use a Zojirushi Induction Heating System Rice Cooker & Warmer (zojirushi.com), which has a special setting that gives brown rice a two-hour hot bath before cooking.
AMOUNTS: 1 cup of cooked brown rice: 218 calories, 5 g protein, 46 g carbs, 2 g fat
7. WATERMELON
WHY: Although we typically suggest that you eat fruit as a preworkout carb, since most fruits are slow digesting, watermelon is one of the few fruits that are fast digesting. That means it spikes insulin levels, making it a good postworkout carb.
* The red flesh and especially the white rind of watermelon are high in the amino acid citrulline, which is readily converted to arginine inside the body and boosts arginine inside the body and boosts arginine levels even better than taking arginine itself.
* Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after training, both of which are critical for enhancing muscle strength and growth. Boosting NO levels after workouts means there's more blood flow to the muscles, which will enhance recovery and aid muscle growth.
AMOUNTS: Two wedges of watermelon: 172 calories, about 4 g protein, 44 g carbs, 1 g fat, approximately 3 g citrulline
8. SPINACH
WHEN: As a side salad with lunch and dinner
WHY: Spinach not only promotes health through its rich supply of antioxidants, but it has ingredients that increase muscle strength and size.
* It's a great source of glutamine, the amino acid that is highly important for muscle growth, immune function and gastrointestinal health, as well as for boosting GH levels and even metabolic rate.
* In addition to glutamine, spinach provides octacosanol (see wheat germ) and beta-ecdysterone, a phytochemical that stimulates protein synthesis.
AMOUNTS: 10 oz raw spinach: 65 calories, 8 g protein, 10 g carbs (6 g of those being fiber), 1 g fat
9. EZEKIEL 4:9 BREAD
WHEN: Any time of day when you would eat slow-digesting carbs
WHY: Made from organic sprouted whole grains such as wheat, millet, spelt and barley, and from legumes such as lentils and soybeans, this bread is a complete protein, which means it contains all nine of the amino acids your body needs for muscle growth.
* These whole grains and legumes also digest slowly, promoting superior fat burning throughout the day and more energy during exercise.
AMOUNTS: Two slices of Ezekiel 4:9 bread: 160 calories, 8 g protein, 30 g carbs (with 6 g of fiber), 1 g fat
10. BROCCOLI
WHEN: As a side with any meal
WHY: Broccoli contains a phytochemical that gets converted to another naturally occurring chemical called diindolylmethane, which reduces the strength of estrogens by converting them to weaker varieties in the liver.
* This helps to diminish estrogenic effects (fat gain and water retention) and strengthens testosterone's anabolic effects (muscle strength and growth).
* It also contains the antioxidant sulforaphane--a compound that forms from the inactive compound glucoraphanin when you chew it. Sulforaphane works in synergy with DIM to provide anti inflammatory properties, which enhance joint and muscle recovery, as well as fight cancer.
AMOUNTS: 1 cup of chopped broccoli: 31 calories, 3 g protein, 6 g carbs, 0 g fat
- See more at: http://www.flexonline.com/nutrition/news/10-power-foods#sthash.lLohAUhR.dpuf
CNN POLL: PHILIPPINES HAS WORLD'S 2ND BEST FOODP
?Which destination has the world’s best food?
The Philippines ranked second among destinations in the world with the best food, according to a survey conducted by CNN through an open Facebook poll.
Garnering 1,528 votes, the Philippines came second to Taiwan, which earned 8,242 votes.
The survey said there’s more to Filipino food than the mind-boggling balut (duck embryo), as the country is blessed with abundant seafood, tropical fruits and creative cooks.
It cited the adobo, a ubiquitous dish whipped up in every household in the country.
“It’s Mexican in origin, but Filipinos found that cooking meat (often chicken and pork) in vinegar, salt, garlic, pepper, soy sauce and other spices was a practical way to preserve meat without refrigeration,” it said.
Aside from adobo, the survey cited lechon as the most popular food served in every party in the Philippines.
“An entire pig is spit-roasted over coals, with the crisp, golden-brown skin served with liver sauce, the most coveted part.”
The survey cited Taiwan’s simple culinary philosophy: Eat often and eat well.
“Small eats – but lots of them – are the big things here,” it said.
Taiwan’s food is a mash-up of the cuisine of the Min Nan, Teochew and Hokkien Chinese communities, along with Japanese cooking.
The Taiwanese capital, Taipei , alone has around 20 streets dedicated to snacking.
Tainan , Taiwan’s oldest city, is often referred to as its food capital.
“Every time you think you’ve found the best streetside bao, the most incredible stinky tofu or mind-blowing beef noodle soup , there’s always another Taiwanese food shop that surpasses it.”
Next to the Philippines with 810 votes is Italy, whose food has enslaved taste buds around the globe for centuries.
“With its zesty tomato sauces, those clever things they do with wheat flour and desserts that are basically vehicles for cream.”
But despite the successful export of the Italian restaurant, the idea of a unified Italian cuisine is something many Italians reject.
Instead there are regional dishes , sometimes with tastes as different as one could find between countries.
Even the basics differ – pasta with or without egg, butter in abundance or ditched completely in favor of olive oil.
Thailand ranked fourth with 470 votes, which was described as a nation that is extremely passionate about its eats.
With influences from China, Malaysia, Indonesia, Myanmar and a royal culinary tradition, Thai cuisine is the best of many worlds.
Thais often fit spicy, sour, salty, sweet, chewy, crunchy and slippery into a single dish.
Everyone’s familiar with dishes like green curry, stir-fried cashew chicken (gai pad met ma muang) and pad Thai.
Landing at fifth spot with 443 votes is Japan, who apply the same precision to their food as they do to their engineering, taking their love for food a step – or several galloping strides – further than most nationalities.
“You can get a lavish multi-course kaiseki meal that presents the seasons in a spread of visual and culinary poetry or grab a seat at a revolving sushi conveyor for a solo feast.”
It’s impossible to eat badly in Japan.
Modern Japanese kyodo ryori , or regional cuisine, is a tourist attraction in itself, with nearly each major city having its own signature dish.
Malaysia, whose cuisine’s influences include Chinese, Indian and Malay, ranked sixth with 265 votes.
In some ways, it’s similar to Indonesian food, with the two nations sharing many of the same dishes.
Once you’re in Malaysia and slurping a bowl of laksa, you’ll quickly dispense with historical concerns and wonder instead where your next meal is coming from and how you can you get to it sooner.
Hong Kong ranked seventh with 236 votes.
The survey said the people there have a passion reserved just for Hong Kong food that eclipses their love for politics, shopping, gambling and even stocks.
The city is home to some of the most food-obsessed people in the world and produces an alarming array of food items, ranging from the stubbornly traditional to unselfconscious fusion foods, each more drool-worthy than the next.
The diversity and sheer number of Hong Kong dim sum restaurants is stunning.
The last three spots were occupied by India, Greece and Vietnam with 205, 167 and 162 votes, respectively.
SOURCE:
http://digitaledition.philstar.com/articles/2015-06-16/news/cnn-poll-phl-has-worlds-2nd-best-food/107898
BACOLOD, BEST MALE, FEMALE ESCORT, TOURGUIDES & MASSAGE IN KALIBO, AKLAN, PHILIPPINES, TALK TO US: 0912-333-3323; 0926-848-8888
ARE YOU STRESSING...... NEED TO
BE RELAXING?
What are you waiting for……
avail now!
Why Abacus Massages, Escort,
Tour Guide Services?
> ONLY AGENCY PROVIDES
HIGH-END AND QUALITY SERVICES<
> Provide Good looking
Hunkies, Gym fit, and Smart Male Masseur’s & Starlet Young Female Masseuses
& Female Escort that pass in our standards.
>> With Age Category<<
18 to 30 years old for Male
18 to 25
years old for Female
> Professionally Trained,
Service & Well Oriented<
> Friendly, Accommodating
& Caring to Suit Your Needs & Wants<
> Handsome & Elegant
Male & Beautiful Female Models and they know their task. <
> Plus exciting services
& Total Full Relaxation. <
> Available 24/7 <
(Monday’s to Sunday’s)
> Most Outstanding &
Trusted Agency.
>>Services Offered<<
(Massage | Escort | Tour Guide | Modelling
| Companionship | Others)
>>Area Covered<<
(Key Cites of the Philippines)
TALK TO US:
Your Call & Text is Important
to Us!
(Feel Free Talking With Our Friendly
& Accommodating Customer Representative)
International:
Mobile: (+63926) 848-8888 | (+63912) 333 - 3323
Local/Philippines:
Mobile: 0926 - 848 - 8888 | 0912 - 333 - 3323
Are you FREELANCER
MASSUER/MASSEUSES?
Be a part of our fast growing group
now!
Email your resume:
themetrobody@gmail.com
Ads by: ABACUS MASSAGE & SERVICES
Like Our Fan Page:
Read more at http://metrobody.blogspot.com/2014/01/massuers-and-massues.html#.Utjq0dIW0-g
5 Reasons Your Diet Is Killing Your Fat-Loss Goals
Losing weight is hard. It takes dedication, time and consistency. With so much information out there coming from magazines, videos and marketing fads, we can easily get lost on what are efficient ways of losing that unwanted bodyfat. With that in mind, here are five common dieting mistakes, and what you can do to avoid them.
YOUR DIET IS NOT A LIFESTYLE
Most people who decide to jump on a diet have usually a specific time frame they want to stick with in order to reach their goals. The reality is, we all want things done now – and we usually want them to be effortless. The good thing about that is that it definitely gets many off the couch and into the gym. The bad however, is that likely won’t stay on that diet in the long run. And most “diets” lead to a yo-yo form of losing and gaining weight that usually leaves you worse off than where you were when you started.If you have been doing the same things over and over for years, it will be hard to immediately change habits. The key? Start with small, sustainable changes. This will eventually completely change the habit(s)or decrease the amount you do it substantially. Making slower, gradual changes rather than completely overhauling what you are doing will help you make healthier lifestyle changes that will burn the fat and keep it off.
HEALTHY DOESN’T ALWAYS MEAN BETTER
Organic, natural, gluten-free, farm raised, sugar free, fat free…I ’m sure you have heard these words before. Let me start with the usual sentence I heard from several people daily – “But I eat all organic meats and tons of fruits daily, why can’t I lose weight?”
Food – whether it’s organic, natural or fat free – still contains calories, and substituting your foods with these healthier options won’t always make a difference in the caloric count. It will no doubt be better for you and your body, but you are still consuming calories. If you are trying to lose weight, the main concept is to lower your calorie consumption or expend more calories daily than you are taking in. The mistake is when people start dieting and making healthier food choices without truly knowing the macronutrients of the food they are consuming.
Let’s take fruit for example. It’s (usually) great for you, as they contain high amounts of natural vitamins and minerals. But the sugar content of fruit(s) can be relatively high. So don’t go rushing to your local fruit juice smoothie store because they are promoting it as a healthy drink when it is likely loaded with sugars that will add up to your caloric intake. Don’t make the mistake of overeating healthy foods just because they are healthy – count your and macronutrients and your portion sizes.
YOU’RE SKIPPING BREAKFAST
You’ve heard of people trying to lose weight and skipping breakfast, right? It’s very common for people to think starting your day in fasting mode will burn more calories. But it’s actually the exact opposite. Numerous studies show a direct correlation between eating breakfast and consuming fewer calories throughout the day. This begins with the fact that if you skip breakfast you’ll most likely be hungry at lunch and want to eat more – for lunch and again later in the day. Additionally, if you are trying to sustain energy levels, gain muscle and train during that lunch time, you won’t have the optimal energy to lift as much as much, or burn potential bodyfat and weight. Skipping breakfast isn’t correlated with gaining fat and being a direct mistake while dieting, but the goal of dieting is to lose weight and body-fat, not lean muscle. By skipping a potential meal that will affect your training capabilities is then a direct factor to potentially gaining more fat. After all, like mentioned above, there’s two ways to losing fat while dieting; consuming less calories than you expend in a day or being physically active enough to burn more calories than you are consuming. And, in my opinion, exercise is still the best way to lose weight and keep lean muscle mass.
YOU NEED TO EAT MORE FAT
Healthy fats, of course – but you need to know the difference. Trans fat and saturated fats are bad for you because they raise your cholesterol and increase your risk for hearth disease. On the other hand, monounsaturated and polyunsaturated fats are good for you as they lower your cholesterol and reduce heart disease. Additionally, fats are needed for healthy hormone production. The problem is when people hear this and assume that they should be consuming as many healthy fats as in order to burn more fat. This is true – to an extent. But, like anything in life, moderation is key. Fatty foods are high in calories – 9 calories per gram versus 4 for carbs and protein . And when you combine several of them into one day’s meals – almonds, fatty fish, oils and seeds – those calorie-dense foods add up pretty fast.
LABELS ARE MISLEADING YOU
Today chemists can create flavors that mimic almost anything. But chemists are not Mother Nature. For that reason today we have tons of products on our supermarkets and stores that advertise fat free, sugar free and light – which are usually high-selling items for those trying to lose weight while still trying to stick with their favorite beverages or snacks. The problem? The chemicals used to mimic the real flavors can actually trigger us to want more sweets later. Beyond the gastrointestinal problems that these foods may cause, there are other problems The American Journal of Clinical Nutrition recently discovered some frightening facts that should make us all swear off diet drinks and products.1
1. Diet sodas raised the risk of diabetes more than sugar-sweetened sodas.
2. Women who drank diet sodas drank twice as much as those who drank sugar- sweetened sodas because artificial sweeteners are more addictive and are significantly sweeter than regular sugar.
So, be careful with these lower calories or 0 calorie products as they might be eventually adding back more weight than you originally started with.
1. Guy Fagherazzi, Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes, http://ajcn.nutrition.org/content/early/2013/01/30/ajcn.112.050997, 2013
SOURCE
- See more at: http://fitnessrxformen.com/nutrition/tips/5-reasons-your-diet-is-killing-your-fat-loss-goals/#sthash.VWz86miF.dpuf
2 Oblique Ab Workouts For A Razor Sharp Core
by Alex Carneiro
We all want chiseled abs, but most of us don’t really know how to train them. Even when we think we do.
The truth is, there are areas of the abdominal wall that most fail to target on a consistent basis. Those areas? The external obliques and serratus muscles that make up a big part of our core. They get indirectly trained whenever we do any type of standing exercise or during bigger compound movements, but isolating them will truly bring out the detail you have been looking for in your core.
Of course, you won’t be able to truly see these muscles unless your body fat is low enough, but once you get there you’ll be happy that you trained them directly at least twice a week.
One of the keys to that three-dimensional abdominal structure is training your abs from multiple angles, just like any other muscle group in your body. Abs have layers of muscles that intersect in opposite directions, so it’s crucial you train them from different sides and angles.
Below are two workouts to help you target the obliques and serratus and build a complete set of abs. Start slow and progress on to the more complicated movements. Additionally, never forget to train your lumbar/ lower back region – you want to keep that area strong as well. A strong core is compromised of strong abs but also a strong lower back.
Finally, don’t add too much weight or resistance to your oblique work – you don’t want these muscles to grow thick and give your midsection a thick look, which will take away the aesthetics of your entire physique. The goal is to keep your core as small, yet as strong, as possible.
Finally, with any type of abdominal work I highly encourage you always exhale during the contraction of the movement and hold it there for about one second, then slowly inhale and allow the muscle to stretch. Any type of abdominal work will truly benefit with the way you breathe.
WORKOUT 1
Exercise 1 Captains Chair/Roman Chair Side Twist Leg Raises
Sets 4
Reps 20
Tip Don’t allow your hips and legs to go all the way down on this movement. Keep the tension on your abs and not on your hips. Avoid swinging your legs as well and control the movement entirely.
Exercise 2 Cable or Resistance Band High-to-Low Wood Choppers
Sets 4
Reps 20 per side
Tip Follow through the entire motion of the exercise. Keep your head locked and make sure your hands and torso go through the entire motion.
Exercise 3 Decline Bench Russian Twist
Sets 4
Time 30 second bouts
Tip Adjust the decline to your level of difficulty. Keep the tension on the abs at all times by making sure you are backwards enough but not to tilted to the front. If this is an easy movement for you then hold a dumbbell, kettlebell or weighted ball with you as you twist.
WORKOUT 2
Exercise 1 TRX Side-to-Side Knee Tucks
Sets 4
Reps 15 per
Tip You will have to use your entire core to stabilize yourself on this exercise, so make sure you are comfortable from beginning to end of the motion
Exercise 2 D-Handle Cable Side Crunches
Sets 4
Reps 20 per side
Tip Do not add too much weight on this exercise. Place your other hand right on the serratus of the side you will be working and slowly go down and feel the area flexing. This is an exercise you must careful feel otherwise you will not target the right area
Exercise 3 Cable or Resistance Band Low-to-High Wood Choppers
Sets 4
Reps 20 per side
Tip Use the same range of motion as the high to low wood choppers but this time you are starting from a downwards position and moving up. Keep your torso tight and follow through the entire range of motion. Exhale when you contract and inhale when you relax.
SOURCE:
- See more at: http://fitnessrxformen.com/training/workouts/2-oblique-ab-workouts-for-a-razor-sharp-core/#sthash.gfd0c95M.dpuf
Do Full Body Workouts Build More Muscle And Strength?
Arnold Schwarzenegger and other well-known bodybuilders were known to perform 30-40 sets per body part. The split system was the exact opposite of the Arthur Jones training system, which advocated High-Intensity Training, acronym HIT.
Jones believed that short, intense workouts provided a superior return to the athlete than what was then the standard weight-training workout— one that was long and involved the lifting of a high volume of weights. He specified 16 different Nautilus machine exercises, with 1 set of each exercise performed to failure (where the athlete could no longer perform the exercise), three times per week. Jones thought that some athletes trained with too many sets; he thought that this high volume creates such a drain on the central nervous system that this inhibits them from training any sooner than a week or so later. Proponents of the Arthur Jones training system advocate that whole-body training routines are superior because:
• A full-body workout recruits more motor units or muscle groups per workout than split training.
• Full-body workouts elicit greater increase in testosterone and GH than split routines.
• Each body part is trained more often and yields a greater anabolic effect.
• A body part is usually recovered within 48 hours; therefore, not training that muscle again within 48 hours is wasted time off.
• Protein synthesis rates for muscles can be increased for 48 hours after a muscle is trained and then starts to drop.
Advocates of multiple training sessions per body part, such as twice a week compared to once per week, say that it takes advantage of the anabolic effects of resistance exercise. The anabolic effects of resistance exercise are elevated rates of protein synthesis in the muscle, which lasts about 48 hours. Then, it stops and everything is back to normal. If you go on to wait an entire week before training again, you simply won’t grow as fast as you could. Based on this premise, it seems that once-a-week training is not optimal for muscle growth. Before a gym rat decides to try to train more, he needs to ask, “Have I recovered from my previous workout?”
TRAINING FREQUENCY IS RECOVERY DEPENDENT
Traditionally, I have trained one body part per week; however, a training partner and I decided to try the old-school training and try the whole-body, three-day training routine. After a few weeks, the pounds started dropping while my training partner’s lifts kept going up. We were doing the exact same routine; he was getting stronger and I was overtraining. What the hell was going on?It made me realize how different our genetic recovery capacity was; additionally, he is 10 years younger than me. Another example of superb recovery capacity was an interview with “World’s Strongest Man” competitior Mariusz Pudzianowski; he does two workouts a day, one is strongman training and one is in the weight room. His workouts consist of back squats one day, deadlifts the next day and front squats the next day. He trains his shoulders by doing behind-the-neck jerks, where he works on speed and explosiveness, three times a week. He starts with push jerks, working up to 405 for a very easy and fast 2 reps. He then squats high bar, Olympic style, up to 2 easy, quick sets of 585 for 3 reps.
Guys who have trained with Mariusz say that his work capacity and recovery ability are totally out of this world. They also commented that most strongmen would not be able to train in this fashion without overtraining. Each person recuperates at different rates from workouts. Some people are blessed with great genetic potential for recovery, while others need longer.
Testosterone Enhances Muscle Recuperation
Training frequency is recovery dependent. If you are using anabolics, then you can more than likely train with greater frequency and recuperate faster. If you are using testosterone, you may well be able to train each muscle twice a week. For an excellent review on the physiology of how anabolic agents increase muscle recuperation, read Dr. Lynch’s 2008 article7 titled, “Anabolic agents for improving muscle regeneration and function after injury.” Administration of testosterone increases muscle mass in elderly men1, 2 or men administered catabolic drugs such as glucocorticoids3,4 as well as preserving muscle mass in burn patients.5 These studies have also suggested, through analyses using isotope tracers, that increases in muscle mass were attributable to reduced rates of protein catabolism.1, 2, 5
It was recently reported that testosterone suppressed the activation of a major catabolic protein called Muscle Atrophy Factor.5 Many beginning weightlifters think that there is a “secret” training routine that mega-huge musclemen are using. Take a look at one study showing how testosterone levels dictated levels of muscle regeneration and repair.
A preliminary study examined the effect of two doses of nandrolone deconoate (2mg/kg and 6mg/kg) on regeneration and satellite cells in mouse skeletal muscles following intense muscle damage. The mice using 6mg/kg experienced enhanced muscle regeneration; however, regeneration was not improved in injured muscles of mice treated with a lower dose of 2mg/kg nandrolone deconoate. Thus, the higher dose (6mg/kg) of the anabolic steroid was required in mice in order to produce a beneficial effect on muscle regeneration after severe muscle damage.8 The study suggests that greater testosterone enhances muscle recuperation.
Just because a humongous bodybuilder trains each body part twice a week does not mean you can train this way. Your ability to train depends on a number of factors. I often wondered why some people such as powerlifters can train one body part a week and be massive. Two guys might be considered “mass monsters” while their training routines are completely different. One guy trains each body part twice a week, while another guy trains each body part once a week. Each man, probably through trial and error, found a system that worked for his genetics.
Twice-A-Week Body Part Training
Monday: Back, biceps, shoulders, calves, abs
Tuesday: Quads, hamstrings, abs
Wednesday: Chest, triceps, calves
Thursday: Back, biceps, abs
Friday: Quads, hamstrings
Saturday: Chest, triceps, shoulders, abs
Sunday: Rest
Once-A-Week Body Part Training
Monday: Delts, traps, triceps, abs
Tuesday: Back, rear delts
Wednesday: Rest
Thursday: Chest, biceps, abs
Friday: Rest
Saturday: Quads, hams, calves
Sunday: Rest
MGF and IGF-1 Expression After Muscle Damage
A recent study released in the Journal of Physiology helped me understand what happens to muscle growth factors after one intense bout of exercise, and more importantly what happens to the growth factors in the recovery period. IGF-1 is a growth factor found in circulation (produced in the liver) and locally in muscle. The researchers looked at the three isoforms produced in muscle (IGF-1, IGF-1Ea, IGF-1Eb and MGF) to determine whether each may contribute in some extent to muscle regeneration. IGF-1Eb may be involved in hypertrophy or muscle regeneration; however, the physiological role of IGF-1Eb in human skeletal muscle is currently unknown. MGF is a splice variant of IGF-1Ea that stimulates satellite cell activation and muscle hypertrophy following muscle stretch or muscle damage.10 The study had young subjects (average age 20) perform 30 sets of 10 maximal eccentric contractions with 1-minute rest periods. Bring the pain!
Muscle biopsies were taken both immediately before and after exercise. The study found that MGF expression (a potent muscle growth stimulator) peaked at 24 hours, but then IGF-1 isoforms were still elevated after muscle damage, suggesting muscle repair was still occurring. Another interesting point was that after intense muscle damage, MGF was activated while serum IGF-1 levels showed no change! Additionally, the Journal of Hormone and Metabolic Research reported that strength training was increased after 12 weeks, despite unchanged levels of serum IGF-1 in men.13 It seems that peripheral changes in IGF-1 may not be as important for muscle growth as once thought… getting back to recuperation.
The point to think about is that if you tried to retrain legs after an exercise protocol 48 hours after exercise, you would still be in the recuperation phase and start overtraining. Your training frequency depends on your recuperation! The more muscle damage you create during exercise, the more recovery time will be needed before you can train again. In the study mentioned earlier, after intense eccentric exercise, muscle recovery was still not complete after three days. It’s notable that most of the studies suggest that with eccentric exercise and muscle damage, muscle growth factors are expressed shortly thereafter.
It’s interesting that Olympic lifters can train six days a week. In training, however, Olympic lifters rarely perform more than 5 reps per set (most sets are for 1-3 reps) and the eccentric portion is all but eliminated, because the bar is dropped to the floor at the end of every lift. Low mechanical work plus no eccentric phase equals the capacity to train the lifts extremely often. It’s interesting that when comparing muscle recuperation times for concentric and eccentric exercise, it takes longer for muscle to recuperate from an eccentric bout than a concentric bout.11
Whole-Body Routines Are Great for Some, Not for Everyone
Training frequency is also dependent on the level of nervous system fatigue that is induced during each training session. If you do not tire out the nervous system, you can obviously train more often. I imagine that if you perform 1 set of exercise as Jones recommended, you could probably train again 48 hours later, but is one set capable of stimulating muscle growth?
The research clearly states that satellite cells are activated in response to muscle damage and multiple sets clearly induce more muscle damage and satellite cell activation. Based on the research, multiple sets are superior to single sets for stimulating muscle growth. Yet, one of the most recent reviews (published in the Journal of Strength and Conditioning Research) concludes that multiple sets work better.12 The data shows that single- and multiple-set programs produce similar results during shorter studies using untrained individuals. However, trained subjects using multiple- rather than single-set programs gain strength faster. Larger muscle groups also tend to recover more slowly than smaller muscle groups. For example, the smaller arm muscles (i.e., biceps and triceps) can be trained more frequently (two to three times per week), while the larger muscles in the legs take longer to recover and will respond better to one to two workouts per week.
Everyone Is Different!
So, what frequency do I recommend? Well, I have no definite answer because this all depends on your training age, exercise volume, nutrition, anabolic use, supplements and sleep. It is well-known that muscle with type I fibers such as calves and the abdominals can be trained nearly every day, whereas type IIb muscle fibers in the legs need longer recovery times. Older athletes do not recover as quickly from exercise as younger athletes, so they may opt for a once-a-week training system, whereas a younger 18-year-old can train each body part twice a week.
I think whole-body training sessions are great for athletes, not serious weight trainers who want to get huge. Football players often train this way during the season with great success, but this is for athletic purposes, not building muscle. If ‘whole body part’ sessions did work and are so great, then why aren’t professional bodybuilders using them? I think a complete body workout may be good for a beginner or competitive athlete looking to maintain strength during the season, but not for putting on muscle. Dedicated gym rats must perform some trial and error to determine whether once or twice a week is beneficial.
Key Points:
• Training frequency is recovery-dependent.
• Testosterone accelerates muscle repair and turns off catabolic genes.
• After intense muscle damage, MGF is activated, while serum IGF-1 levels showed no change!
• Type I fibers such as calves and arms can be trained more frequently than type II explosive fibers (legs).
References:
Ferrando AA, Sheffield-Moore M, Yeckel CW, Gilkison C, Jiang J, Achacosa A, Lieberman SA, Tipton K, Wolfe RR, Urban RJ 2002 Testosterone administration to older men improves muscle function: molecular and physiological mechanisms. Am J Physiol Endocrinol Metab, 282:E601-E607.
Urban RJ, Bodenburg YH, Gilkison C, Foxworth J, Coggan AR, Wolfe RR, Ferrando A 1995 Testosterone administration to elderly men increases skeletal muscle strength and protein synthesis. Am J Physiol, 269:E820-E826.
Reid IR, Wattie DJ, Evans MC, Stapleton JP 1996 Testosterone therapy in glucocorticoid-treated men. Arch Intern Med, 156:1173-1177.
Crawford BA, Liu PY, Kean MT, Bleasel JF, Handelsman DJ 2003 Randomized placebo-controlled trial of androgen effects on muscle and bone in men requiring long-term systemic glucocorticoid treatment. J Clin Endocrinol Metab, 88:3167-3176.
Ferrando AA, Sheffield-Moore M, Wolf SE, Herndon DN, Wolfe RR 2001 Testosterone administration in severe burns ameliorates muscle catabolism. Crit Care Med, 29:1936-1942.
Zhao W, Pan J, Wang X, Wu Y, Bauman WA, Cardozo CP. Expression of the muscle atrophy factor muscle atrophy F-box is suppressed by testosterone. Endocrinology, 2008 Nov;149(11):5449-60.
Lynch GS, Schertzer JD, Ryall JG. Anabolic agents for improving muscle regeneration and function after injury. Clin Exp Pharmacol Physiol, 2008 Jul;35(7):852-8. Review.
Souza R, Goncalves W, Dal Pai-Silva M, Gallacci M. Influence of anabolic steroid treatment upon muscle regeneration and satellite cells of mice following envenoming by Bothrops jararacussu snake venom. Toxicol Lett, 2007; 172: S237.
McKay BR, O’Reilly CE, Phillips SM, Tarnopolsky MA, Parise G. Co-expression of IGF-1 family members with myogenic regulatory factors following acute damaging muscle lengthening contractions in humans. J Physiol, 2008.
Hill M & Goldspink G (2003). Expression and splicing of the insulin-like growth factor gene in rodent muscle is associated with muscle satellite (stem) cell activation following local tissue damage. J Physiol, 549, 409-418.
Linnamo V, Bottas R, Komi PV. Force and EMG power spectrum during and after eccentric and concentric fatigue. J Electromyogr Kinesiol, 2000 Oct;10(5):293-300.
Wolfe, B.L., LeMura, L.M., & Cole, P.J. (2004). Quantitative analysis of single- vs. multiple-set programs in resistance training. Journal of Strength and Conditioning Research, 18, 35-47.
Schiffer T, Schulte S, Hollmann W, Bloch W, Strüder HK. Effects of Strength and Endurance Training on Brain-derived Neurotrophic Factor and Insulin-like Growth Factor 1 in Humans. Horm Metab Res, 2008 Oct 29.
SOURCE:
- See more at: http://fitnessrxformen.com/training/workout-tips/do-full-body-workouts-build-more-muscle-and-strength/#sthash.LPR7jy7A.dpuf
4 Keys To A Successful Training Program
by Paul Revelia
As a faithful reader of muscle magazines growing up I certainly purchased my share of training programs with the hopes that I was just a few weeks from my goal. After a few years, though, I began to wonder if these routines were false or if it was the drugs these athletes were on that made the difference. Thanks to my introduction to some very smart people who study human physiology – specifically exercise physiology – I began to delve deeper to find an answer.
For the purpose of this article I am going to address those who are no longer beginners. This is not because beginners don’t deserve plenty of attention. For those who have never resistance trained, the progress will come fast and furious no matter what they do. Pick just about any program and follow it consistently and the body will adapt quickly. For those of us who remember those days of hitting personal bests every time we hit the gym for months on end, it was a glorious time. But for most of us, unfortunately, those days are over.
So instead of that group I am going to address those who have been training for perhaps more than a year and who have now seen their progress stalled. The body is not changing and the momentum is gone from the gym. This is when the training program is paramount. Going from beginner to intermediate is crucial as it will allow a lifter to remain motivated and eventually reach an advanced stage.
As an intermediate to advanced trainee there are four keys to look for in any training program to ensure it is the right one for you. These will help you identify if your training program is providing you everything that it should. The real truth is that the best program is the one you are going to follow and get excited about on a consistent basis.
LKEY #1: Lay Out Clear And Specific Goals
KEY #2: It Needs To Be Progressive
Certainly one reason so many programs fail is because they are not actually a program – it’s a routine which does not adjust as the body adapts. If your training program has the same sets, reps and frequency in Week 6 that it did in week 1 with no plan for progression then you can certainly bet a stall is soon to follow. So many advances have been made in the area of proper periodization that any good program should contain – at the very least – linear periodization. More advanced training programs will lend themselves to nonlinear and daily undulating periodization. From there the program design will be specific to the goals of hypertrophy, strength or a combination depending on the individual. Bottom line – if your program doesn’t change, neither will your physique.
KEY #3: It Has To Be Enjoyable
Enjoyment is an often-overlooked element. This does not mean that every day should be a pleasure, of course. But the psyche of the athlete is so valuable that taking this into consideration when choosing a program will allow much better results. There should always be a sense of accomplishment and excitement about upcoming goals and results. Programs that don’t provide clear and defined goals will eventually stall, and leave a trainee bored and likely to stop training. Sometimes a less than ideal training program may be necessary if causes excitement. Don’t overlook this principle.
KEY # 4: Plan A Period For Recovery
One final key to any program is the essential planned period of recovery. Beating up the body day after day and week after week will have positive results – at first. But there will come a time when both progression stalls and injuries become more likely. This physical and mental exhaustion can have negative effects if there is not a planned period to taper and recover. A planned taper should offer a period where training intensity is temporarily lowered. This period will allow muscle and soft tissue to recover and positive adaptations to occur from the training leading up to it. The mind will also benefit from the reduction of stress. Even the anticipation of a taper week can improve compliance.
SOURCE:
- See more at: http://fitnessrxformen.com/training/workout-tips/4-keys-to-a-successful-training-program/#sthash.J8xKWYHI.dpuf
7 Nutrition Tips for Effective Fat Loss
by Peter Fitschen
TIP #1: Diet at an appropriate rate
Most people try to lose as much bodyweight as quickly as possible. However, this may not be the most effective approach to maintaining muscle mass while dieting. Studies have shown that losing more than 1% of your bodyweight a week can result in a greater reduction of muscle mass, strength and anabolic hormones when compared to losing 0.5-1% of your bodyweight a week. (1-3). This means that if you weigh 200 pounds, you should be looking to lose around 1-2 pounds a week to maximize muscle retention while dieting.
TIP#2: Use a flexible approach
Many individuals significantly restrict food choices or follow a set meal plan while dieting. While this may work in the short term, it is not sustainable long term. Dieting flexibly has been shown to be associated with a lower BMI than a rigid dieting approach (4). In addition, a correlation was found between a rigid dieting approach and overeating (5). Rigid dieting has also been shown to lead to an increased prevalence of eating disorders (4). When dieting, use a flexible approach of tracking macros rather than following a meal plan, and avoid complete elimination of foods or food groups – as long as you don’t have any medically diagnosed dietary restrictions.
TIP #3: Eat adequate protein
Protein is important for muscle recovery. It can also help you feel full while dieting (6). Protein needs may be increased in someone who is dieting, training hard, and very lean (7) – however, many individuals overdo it with the amount of protein they consume while dieting. In reality, a protein intake of 1 gram per pound is adequate for most individuals attempting to maintain as much muscle mass as possible while reducing body fat. Individuals who are significantly overweight may want to lower this number slightly, while individuals who are very lean and training hard may require slightly more. Bottom line: a 1 gram of protein per pound intake is a good place to start for most people who are looking to lose body fat while maintaining muscle mass (3, 7).
TIP #4: Don’t eliminate carbohydrates or fat
It’s common for most people to significantly restrict or even eliminate fat and/or carbs while attempting to lose weight. However, removal of carbohydrates can decrease performance during a workout, which may lead to increased muscle loss while dieting (3). Furthermore, eating high-fiber carbohydrate sources can help you feel full while dieting. On the other hand, very low dietary fat intake can have adverse effects on anabolic hormones and potentially contribute to greater muscle loss (3). If you’re looking for maximal retention of muscle mass while dieting, don’t eliminate carbs or fat.
TIP #5: Keep food as high as possible while still making progress
Dieting results in a number of physiologic changes, including metabolic adaptation to the reduced caloric intake and caloric deficit (8). This leads to plateaus in weight loss along the way. Many people panic when weight loss plateaus. What they don’t realize, however, is that plateaus are normal and weight loss is often not linear – just because you lost two pounds last week doesn’t necessarily mean you will lose that amount next week. By keeping food intake as high as possible while still making appropriate progress, you will have room to pull back food later, if needed, and reduce your chances of getting to a point that is absolutely miserable due to an extremely low caloric intake.
TIP #6: Don’t stress over the small details
Most people sweat over a lot of small details trying to lose fat. However, many of these small details aren’t worth worrying about. For example, many people restrict carbs or don’t eat after a certain time. Yet a recent study actually reported more weight loss when a majority of carbs were eaten at night (9). This doesn’t necessarily mean that eating all of your carbs at night is better, of course. A better approach is to spread your carbs out throughout the day and not worry about eating them after a certain time. Another detail others stress about is meal frequency; yet long-term studies on meal frequency and weight/fat loss have been inconclusive (3). Based on the available data, macronutrient and caloric intake appears to have a significantly great impact on weight loss/fat loss than differences in meal frequency. Meal timing – precisely what and when to eat post-workout is another one of those details. However, recent studies have shown no effect of a post-workout shake taken immediately after a workout when macronutrient intake is equal throughout the day and athletes are not training fasted (10, 11). If athletes are training fasted, a post-workout shake may be more important.
TIP #7: Supplements will not make up for a poor diet
We’re not telling you supplements are worthless. But taking an excessive amount of supplements won’t make up for inconsistent nutrition and training habits. (3). Instead, focus on eating a variety of foods from all food groups, hitting your macronutrient/calorie numbers, and being consistent with your diet rather than looking to supplements to magically solve all of your fat-loss problems.
References:
Garthe, I., et al., Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab, 2011. 21(2): p. 97-104.
Mero, A.A., et al., Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr, 2010. 7(1): p. 4.
Helms, E.R., A.A. Aragon, and P.J. Fitschen, Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr, 2014. 11: p. 20.
Stewart, T.M., D.A. Williamson, and M.A. White, Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. Appetite, 2002. 38(1): p. 39-44.
Smith, C.F., et al., Flexible vs. Rigid dieting strategies: relationship with adverse behavioral outcomes. Appetite, 1999. 32(3): p. 295-305.
Westerterp-Plantenga, M.S., S.G. Lemmens, and K.R. Westerterp, Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr, 2012. 108 Suppl 2: p. S105-12.
Helms, E.R., et al., A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab, 2014. 24(2): p. 127-38.
Trexler, E.T., A.E. Smith-Ryan, and L.E. Norton, Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr, 2014. 11(1): p. 7.
Sofer, S., et al., Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity (Silver Spring), 2011. 19(10): p. 2006-14.
Aragon, A.A. and B.J. Schoenfeld, Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr, 2013. 10(1): p. 5.
Schoenfeld, B.J., A.A. Aragon, and J.W. Krieger, The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr, 2013. 10(1): p. 53.
SOURCE:
- See more at: http://fitnessrxformen.com/nutrition/7-nutrition-tips-for-effective-fat-loss/#sthash.iiOrh6tz.dpuf
Subscribe to:
Posts (Atom)