Diet Fitness Questions and Answers
How to reduce my tummy?
im average heigth! my legs and hands are thin! but i have tummyand it is little embaracing.Dont tell me to exercise, i have a party coming in two weeks and i cant wear any tight fitting clothes.Giv me any remedies without much exercise and dieting...will lying flat on bed with face down help?
Answers: Please please PLEASE don't go on one of these calorie, carb, or points counting diets etc.... I don't know of anyone who has the willpower or time to actually do the counting let alone stick to the diet! Also, diet pills and quick fixes are sooooooooo unhealthy; the diet pills don’t even work!
Just start eating healthier, watch the saturated fat you eat (fat that is solid at room temperature e.g. bacon rind, the fat in cheese, beef dripping...) don't deprive yourself of anything or it will just do your head in, you'll want it all the time! little but not too often is my motto!
Try not to eat ready meals. If you do, check the labels for nutrition content – anything with more than 10% fat or sugar is a no go, and really watch the saturated fat. You need fat in your diet, but not saturated fat!
If you fancy chocolate, have one of those little freddo bars by Cadbury, tiny bars of chocolate that satisfy the craving. Instead of crisps, try seasons by Quaker: don’t be put off by the fact they're crisp breads, its the same as eating anything made out of corn e.g. salt and vinegar chip sticks, wotsits etc! They taste gorgeous (not too fussed on the cheese and onion ones though, a bit bland for me!) and they only have 2.5g of fat, 0.4g of which saturates, fantastic! They do have over 100 calories, but if you're eating plenty of fruit and veg. based meals throughout the day this is fine.
Try this site for healthy recipes (you can even filter the search results for recipes containing the most amount of calories and fat etc you want, or if you have to avoid certain foods you can use the filter to do this too, really good idea) http://www.recipezaar.com. Its brilliant. Ivillage.co.uk is good too. the BBC good food site is also fantastic. Just look for simple ones that don’t take too long or don’t require ingredients you'll use once and throw away.
Look for healthy soup recipes to take to work. They’re so easy to make and last up to 3 days in the fridge so once you've made it you don’t have to worry about what to have for a few days! Just have a brown bread roll with it, I’m not keen but Kingsmill ones are lovely. But always use stock granules or cubes, much healthier and easier, and i actually prefer using them. The knorr chicken one is brill, I haven’t tried the vegetable one yet though. If you can't take hot food to work, try to steer clear of sandwiches, especially white bread. Try wholemeal pitas filled with grilled chicken and salad, Hellmann’s extra light mayo if you don't want it too dry, or use wholemeal bread or rolls. Greg’s bakers do stunning bread - I think it's called GI bread and its got seeds and stuff in it. Now I don't normally like stuff like that but its soooooooo nice! Try to keep fillings as healthy as possible.
It doesn’t have to be salads, fruit and veg. all the time though - home made chilli con carne and bolognaise is really healthy as long as you use extra lean minced steak, and oil and water spray instead of just oil. Serve with medium egg noodles instead of spaghetti.
You can even have a cooked breakfast if you're careful! Baked beans are sooooooo low in fat. Have them with a scrambled egg, wholemeal toast with a THIN scraping of low-fat spread (unless you’re having the beans on top, then you won’t need it!), grilled mushrooms and tomatoes, and 2 slices of bacon, grilled with ALL the fat cut off beforehand. but steer clear of those sausages!
When frying, don't use lard or dripping - use SUNFLOWER oil, mixed with water in a spray bottle. You can even add herbs and spices for more flavour. And invest in a George Foreman grill, they're fab!
Chicken and turkey are the leanest meats, and chicken is sooooooooo versatile there’s so many recipes for it! Even if its just grilling chicken with seasoning, like the Schwartz shotz, little sachets of seasoning like chargrill, bbq, Cajun etc makes it much more exciting and its so easy! Served up with a nice big salad with a bit of fresh lemon or lime juice for more interest, or low fat dressing (you can buy the one you get with a MacDonald’s side salad in Tesco!) and a small jacket potato or some new potatoes. mmmmmmmm!
You also have to watch what you drink. Switch to diet coke ( I hated it but now I’m used to it, I actually prefer it!), watch the sugar in your tea (cut down gradually), and drink lots of water. I know it’s hard at home, but in work its easier – take 2 bottles with you and sip them throughout the day. If you love fizzy drinks, Tesco do a fab range of fruit flavoured fizzy waters (I HATE flavoured waters but these are stunning) and they are unbelievably low in calories and sugar. Keep away from fruit juice though, its full of sugar! Its MUCH better to eat the fruit than drink the juice! Try semi-skimmed milk if you normally have full fat, its so much better for you. Skimmed is even better than that!
I haaaaaaate exercising but it does make a difference and you see the weight start to come off a bit sooner: grab a mate, a dog or a friends dog if you don’t have one and try to have a few walks throughout the week. Don’t laugh at this bit, but buy a skipping rope and skip on the spot in the garden for as long as you can whenever you can, and try using a trampette when watching your favourite programmes instead of sitting there trying to fight the urge to snack! Its easier to stay motivated as its fun! I also find fitness dvds that involve dance great too. If you have the time and budget, try joining a dance class – I’m starting belly dancing on Monday, it really tones your belly apparently! There’s so many classes around now you’re bound to find one you like – tap, line dancing, Latin American, ballet, ballroom, disco…
Hope this helps, good luck :)
Hmm well the only thing i can suggest is situps. get a situp machine. these make them slightly easier whilst also being effective. also doing standing twists whilst tensing ur stomach muscles really works ur stomach and ur obliques. u can do this whilst waiting for the microwave or toaster to finish cooking!
Love Tinks xoxox
There's no way you can get rid of that tummy without doing the rough steps. You really have to do crunches and sit ups if you want a flat tummy. Eat lean meat and other good protein source food, vegetables, fruits, and cut down on carbo, sweets, and carbonated drinks. For more tips to get that flat tummy, check out http://www.5TruthsAboutAbs.com
Muscle gain help!!!! plz!!?
im 17 year old male, 174cm tall and 65kgs. I do weight training 3 days per week, tennis 2-3 days per week, soccer once per week, waitering (work) 1-2 shifts per weel (7-9 hour shifts). I have been doing weights for a while but dont see much results. i think its becasue i dont have enough protein, i never used to have protein much till recently. I was told: Optimum Nutrition's 100% Whey Protein was the best way to go. im sorta skinny, but i dont have much muscle on me. what do u think?check out this link for images of me.
www.myspace.com/picture4yahoo
Answers: Try to get your protein intake from natural sources where ever possible (chicken, meat, fish, eggs, etc). You only need 1.2 - 1.7g per kg of body weight to build muscle mass. The other for of energy needed in high demand is carbohydrate (breads, rice, cereals, grains and pasta's). It is far more likely you are not getting enough of these sorts of foods.
Also that sounds like a busy week. Not only are recovery meals and weight training an important of training, sleep is too. Are you tried getting adequate sleep (6 - 8hrs for heavy training)?
Use multi joint, big muscles group exercises such as Bench press (chest), Deadlifts & lat pulldowns (back) & Squats & Lunges (legs) when training as they tend to build more muscle than small muscle groups. This doesn't by any means mean to leave arm work or isolation exercises out of a program. Just don't focus on it as the be all and end all of training. Besides you use your arms for chest and back work anyway.
Looks like you are doing a lot of other excersicing that burns alot of calories besides weight training. This could be why you are not gaining muscle. You need to increase your calorie intake alot more you need more calories than you burn to gain muscle.
I want to begin weight training, but I am unsure what to take as far as whey, creatine, cell tech, etc.?
Answers: whey protein is ok to take for extra protein. Creating doesn't do that much and if you ever stop taking it the effect wears off. I wouldn't waste money on creatine or cell tech. Just make sure before you go workout you have enough energy to give it your all, and i would suggest taking some whey immediately before and after a workout.
Will sport make me fat?
Seems like everywhere I go I see obscenely obese people wearing track suits and trainers. They are dressed for sport, why then are they so fat?It would seem that sport doesn't work!
Answers: all the gear - no idea!
they wear those things coz of the stretchy waistbands and stuff. as if they'd b comfy in jeans!
Sport clothes only look good n the people who wear it for its appropriate reasons.
Love Tinks xoxox
Hphm.
I wear Tracksuites, and I don't Run or do any sport, so why can't big bulit people?
And, it seems sport does work, or there wouldn't be any fit people in the world now would there.
=)
Maybe you should try to be more open minded in the mere future.
There just clothes, don't get stressed.
just because you are dressed like you excercise doesn't mean you do. Not to mention that most sporty clothing is stretchable and hides their fat-rolls.
Looking the part and actually doing the part are 2 different things.
They remain fat because they actually don't execute body movements properly.Maybe they just wear those outfits to show that they are capable of doing sports but they don't really exercise in a way that they perspire and burn calories.
What are the simple ways to detoxify and cleanse the body?
Answers: try this
http://mysteriousbolivia.blogspot.com/20...
works well!
read more about the coca tea at:
http://www.amazon.com/Coca-Tea-Windsor-M...
Work out question?
i recently started to work out and notice that my heart rate starts to pump like crazy. i've work out in the past when i was younger but that never happened. sometimes i have to stop and cool down just to get my heart rate back down, perhaps i am out of shape and the body is not use to yet but sometimes it make me feel dizzy and freaked out. any one have any idea?Answers: I run into the same problem sometimes now that I am older and had stopped working out for a few months ...
I find that taking my asthma medication, drinking a lot of water, and eating at least an hour before working out seems to help ... it also has seemed to settled a bit as I regain my cardiovascular fitness level ...
just go slow and if it gets worse or doesn't show some sign of slow improvement after a few months of consistent exercise, see your doctor ...
It could be just from being a little out of shape. However, Please see a doctor and explain it to him and let him decide.
You wouldn't want to find out the hard way something else was wrong.
Want to loose lots of weight.plz help?
i m 19 yr old gal.weighing 68kgs.i wanna loose 10kgs. plz suggest me something. my height is 5.7Answers: 10kgs will put you very light. Are you muscular? I'm an inch taller than you and the same weight, which puts me at a size 10. I put on 2 kilos when I started working out but lost physical size because I gained muscle.
Bottom line, it's not about weight its about how you feel. Pretty basic exerscise regularly, drink water before every meal, load up on apples and avoid what you know is really bad!
58-72kg is a healthy weight range for your height and age which means you are healthy right now, why dont you just shape up not lose weight.
You should be having 1200 calories a day:
Breakfast:
cereal and milk or
toast and fruit juice or
fruit and yoghurt
lunch:
salad and cheese sandwich and water or
vegetable soup
filled pita bread roll
dinner:
3 serves veggies
rice or potato and one serve of meat
if you want morning tea or afternoon tea thats fine add fruit, dry biscuit and cheese or a smoothie thats a healthy guide at what you should be eating to be healthy and if you add exercise then you'll be sure to tone up and slim down.
Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.
So what should you do about weight control?
Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian. He or she can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss then you can follow a few of the simple suggestions listed below to get started.
Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't permanently changed their habits. Therefore, the best weight management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!
Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way — making weight loss into a competition is a recipe for disaster!
Watch your drinks. It's amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.
Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.
Stop eating when you're full. Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Try to pay attention as you eat and stop when you're full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.
Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.
Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low-fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.
Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight — they'll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for lots of water and a few cups of low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole grain cereal and low-fat milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.
Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you're still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.
Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don't go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn't a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.
Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to rowing until you find ones you like.
Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.
Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.
Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back. Avoid telling yourself that you'll get back on track tomorrow or next week or after New Year's. Start now.
Try to remember that losing weight isn't going to make you a better person — and it won't magically change your life. It's a good idea to maintain a healthy weight because it's just that: healthy.
You can check this article
<--How can I lose weight safely-->
<--http://www.loseweighthappy.info/index.ph... -->
Is creatine ethyl ester any good for boxing training and how much and how often should it be taken?
i have got a fight coming up in a month and someone sold me some it is 98.5 creatine ethyl esterAnswers: Creatine ethyl ester is one of the most potent forms of creatine available on the market. It is absorbed into the muscle cells more quickly than the more common monohydrate version and does not have the same levels of water retention. So it would be beneficial to you as a boxer as weight you would gain would not be redundant.
Creatine provides the energy needed for powerful, explosive activities, such as lifting weights and, as in your case, throwing punches. It also boosts strength and recovery between sets, which allows for more reps and increases muscle mass. This process is thought to aid recovery from cardiovascular exercise also.
New research suggests that creatine provides antioxidant protection, helps reduce the effects of chronic fatigue syndrome and can help protect the brain against damage.
Take 3-5g of creatine before and after workouts and with breakfast on rest days.
And good luck for the fight!
Creatine would be beneficial for boxing as it helps with recovery , especially for power and strength sports. It is also a cell volumizer which means that it can cause you to retain fluid. Bearing this in mind, It would be good for your power and strength training phase (predominently your pre-competition phase) of your competition year but coming up to a fight you it may cause you to weigh in heavier. not good physically or psychologically going into a weigh in. (unless you wanted to weight heavier to fight in a heavy weight category quickly)
Can dried fruit be laxative??
I am really suffering with being a bit stopped up after a stint on pain meds,A friend said eating a good bag full of dried apricots in the morning would work., I've bought some and eaten 8 or 9 so far but not sure how many to do the trick??
How long does it take, will I be ok carrying on at work
Any experiences?
Answers: Dried apricots...absolutely. Only took a few hours and lasted for 2 days. Maybe try a stool softener also if the fruits don't work.
Edit: It really won't be the "runs" but the very realistic urge to find a bathroom soon. It shouldn't be too bad at work if you don't have to stay at your desk/workstation constantly. You would have enough "warning" to be able to get to the restroom in enough time as long as it isn't a long walk (up/down stairs, down a hall around the corner and down another hall). You could explain the situation to your boss, if you're comfortable doing so, just to let them know why you are away from your desk. Good luck.
Edit again: Oh I know those feelings all too well. I had my gallbladder removed last year and now I get those "get out of my way now" moments. Glad you are feeling better. :)
yes,fiber component is still exist in dried fruit but if you want to use fruit vitamins,drying process can destruct them.
Nicole richie?
how can nicole richie's arms and legs can be so skinny like tht, i mean she used to have thick arms and legs :D. does she taking a diet pill, like hoodia or something?Answers: shes naturally thin..
look at pictures of her when she was younger.. i mean before she was a little thicker. she was always reeally thin
she doesnt have an eating disorder
Uh, if you mean the fact she's a stick now?
Because she probably had an eating disorder.
You can't get skinny like that so fast.
Not because she's taking some stupid pill.
That is called muscle wasting due to starvation.
Is this possible?
Is it possible for a 15 year old girl with a BMI of 25 to lose at least 30 pounds by christmas by running/walking a mile each day and simply eating healthier? If so, tell me how exactly.Thanks
Answers: Possible perhaps...... It really depends on your fat weight as opposed to muscle weight. Your BMI won't tell you that. Muscle is 22% heavier than fat. If you are reasonably lean already I would say no. Your BMI is pretty much normal though so their is not too much to worry about. perhaps you could look at reducing your fat levels a bit more but hey your in the green zone. Exercise should be a daily part of everyone's lifestyle where possible anyway.
P.s. that first person who commented sounded a little lost and confused in places on what glucose is and what glucose tolerance has to do with losing weight loss.
glucose is in almost all the food you eat, and when you consume it, it either returns to fat, or it becomes energy. excersizing by walking can converty this fatty substance into energy for even MORE walking and your tolerance for glucose becomes greater, resulting in weightloss. Broccoli is a very good sorce of protein and gives you more energy to motivate you to get active. IF you excersize for days untill christmas and eat veggies ull look great!
hannah
yes but you will take full effects for that if you really want to lose your weight, don't worry.exercise daily with some hard workouts ,drink fresh jucies.if you want more details view the website
Is cycling good to reduce fat near hips & waist?
Answers: Yes and no.
Yes because cardiovascular exercise/activity such as running, rowing, swimming and cycling are very efficient in burning calories.
No in that you can't spot reduce fat from one area. When we lose weight it tends to come off everywhere, some places more than others, but everywhere more than others. if your a female the most common storage areas are thighs and hips for child bearing. if male it tends to be hips and abdominal area. for either sex these "problem sights" always seem to be the ones to go last.
all forms of exercise reduce fat but there is a catch.
you cannot reduce fat in one area you lose it over yor whole body.
Target fat loss is a myth.
YES
Cycling is one of the most effective exercises to shed off those extra calories and get rid of flabby abs. Even little cycling (Say 15 minutes) would be good enough to boost your metabolism level, thereby fastening your weight loss program. It helps to improve the overall balance and coordination.
There are innumerable benefits of cycling, to say, for example, it minimizes the risk of coronary heart disease and provides protection from the clutches of health problems like strokes, diabetes and cancer. It ensures that your blood pressure is under control.
So keep moving
Best of luck
I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period.
When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
• Try to eat every 2 to 3 hours.
• Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
• Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
• Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
• Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
• Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
• Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
• Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
• Egg whites (88%)
• Fish (78%)
• Chicken breast (78%)
• Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
• Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
• Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
• 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
• 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
• 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
• 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
• 5. L-glutamine: This is an important amino acid in muscle recovery
• 6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
• 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
• 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
• 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
"The golden hour"
Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
Insulin
This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.
Definitely cycling reduces fat near hips & waist.