Accelerated Muscular Development Programs

Unchain Your Monster Mindset

This product covers everything you need to know and everything you need to do if you want to be a successful alpha male with high amounts of testosterone that would make you a beast in life. This method was discovered and edited byJon Andersen who used to be the weakest fat kid in his class as a little boy, he would get bullied that he was fat and useless, but once he used these methods you can get in this easy program, he was able to shed the fat off and create boulders of muscle that helped him reach world record numbers in powerlifting and strongman competitions. He was able to do all that in a very short amount of time and he teaches these techniques that you can use today to become the strongest you can ever get. You will be able to get lots of muscle, gain a high level of concentration and confidence just in 3 minutes every day. You can finally attract women, become the strongest person in the room and get respect from people. You will be able to feel huge amounts of power just by applying these techniques today for three minutes a day. Continue reading...

Decoding The Mindset Of Muscle Summary


4.7 stars out of 13 votes

Contents: Ebooks
Author: Jon Andersen
Official Website:
Price: $7.00

Access Now

Decoding The Mindset Of Muscle Review

Highly Recommended

I've really worked on the chapters in this book and can only say that if you put in the time you will never revert back to your old methods.

In addition to being effective and its great ease of use, this eBook makes worth every penny of its price.

Read full review...

Table 77 Benefits of Strength Training

Strength is built when you tax your muscles and do only a few repetitions. We call this a high load, low rep program. A good way to find out how much you can lift is to determine the largest amount of weight you can lift just one time (this is a i-repetition maximum, or 1 RM) and then how much weight you can lift 10 consecutive times (this is a 10 RM). We use these values to advise a person how much she or he should lift to begin a strength-training program. The following is an easy strength-training formula that begins with lighter weights and increases the amount of weight (or resistance) during the same session. This approach to strength training (one of several) is called progressive resistance exercise and is one way to do strength training. You will want to work on strengthening your entire body, and this is usually done best by working on several muscle groups during one session. You may want to cross-train and alternate the muscles you work on...

High carbohydratelow fatmoderate protein The bodybuilders diet

The 60-30-10 nutrient ratio is the program I originally used when I first started bodybuilding. When I began training and competing it was the late eighties and early nineties, right in the middle of the fat phobia era. I ate high complex carbohydrates and low fats simply because it was in vogue and widely accepted. All the experts recommended it 60-30-10 (or close to it) was recommended in Keith Klein's Get Lean system, Cliff Sheat's Lean Bodies and Larry North's Living Lean Program. Professional bodybuilders like Lee Labrada and bodybuilding nutritionists such as Chris Aceto and John Parillo also endorsed it.

Couch potato nutrition vs bodybuilding nutrition

Probably the most important reason to follow the 55 - 30 - 15 nutrient ratio as your baseline is because these percentages are designed for people involved in serious aerobic and weight training. Conventional nutritionists and dieticians will tell you that 30 protein is too high. They'll insist that the protein should be 15 and the fat 30 . This is couch potato advice. It has nothing to do with you if you're training hard. If you're not training hard, you're not following this program properly. Your success is based on the combination of nutrition, cardio and weight training. If you're training hard, your nutritional needs are different than those of couch potatoes.

What the worlds leanest natural bodybuilders do

Your best results for fat loss will come from following a low fat, but not a fat free diet. Based on my own research and observations, I believe (And so do almost all the top natural bodybuilders in the world), that you should limit your total daily fat intake to about 20 of your daily calories and not less than 15 of total daily calories.

Bodybuilding fitness or figure competition

Low carbohydrate diets are still considered controversial, but almost all bodybuilders and fitness competitors use them. Some restrict carbohydrates quite severely, others more moderately, but I don't know a single successful bodybuilder who doesn't use at least some degree of carbohydrate restriction to get ripped for competition. If the low carbohydrate diet didn't work, then you wouldn't see male bodybuilders peak at 3-5 body fat and female bodybuilders or fitness competitors at 8-12 body fat. Reduced carbohydrate diets give you several important metabolic and hormonal advantages that allow you to get leaner faster than a conventional baseline diet. Bodybuilders have known this for years and that's the reason they are able to get so lean, year after year, contest after contest.

Benefit 8 Protects Postmenopausal Women from Fat Gain and Loss of Lean Muscle

The main argument in favor of HRT has been that it has the ability to help postmenopausal women conserve lean muscle and avoid gaining body fat. The American College of Sports Medicine published an article in which researchers were seeking an alternative solution to taking HRT to maintain a healthy body composition. Four groups of women participated in a resistance exercise program

The low carbohydrate very high protein diet for bodybuilding and fitness competition

For very brief periods, bodybuilders often decrease their carbohydrates to only about 25 of their total calories. This is considered a low carbohydrate diet and is PHASE III in the BFFM program. This type of program would only be appropriate for an extreme endomorph or a competitive physique athlete (That's why it's often called a competition diet.) except the world's best bodybuilders, of course - would argue that this is far too much protein, which it probably is if you stayed at this level all the time. However, if you reduce your carbohydrates to 25-30 of your total calories and you don't increase your protein and or fat to compensate, your calorie deficit will be too large. Whenever the calorie deficit is too big, you trigger the starvation mode. If you're uncomfortable with the idea of consuming this much protein, then you'll have to make up the difference in calories with essential fats (for example, 30 carbohydrate, 30 fat, 40 protein).

A little known secret for accelerating fat loss increasing your performance and improving your physique

I'd like to let you in on a little known secret for increasing your performance and improving your physique that is so painfully obvious it's almost embarrassing. Actually it's not really even a secret. It would be more correct to say it's a known but ignored fact. When I tell you what this secret is, you'll kick yourself for not realizing it sooner. This secret I'm talking about is drinking the correct amount of H2O every single day. Yep - plain old water If you're even slightly dehydrated (and most people are walking around in a constant state of semi-dehydration), your results and performance will improve instantly.

Why you need weight training to lose fat permanently

The focal point of the BFFM fat-burning system is nutrition. In fact, BFFM might be the most comprehensive nutrition system for fat loss ever developed. Although eighty percent of this program is about nutrition, that is only one component in a four part strategy, including 1) goal setting and motivation, (2) nutrition, (3) aerobic training and (4) weight training. All four components are essential neglecting any component is going to compromise your results. No one really knows what percentage nutrition actually contributes to your results as compared to training - your guess is as good as mine. But one thing is for sure To go on a diet without a complete exercise program including weights, cardio and a crystal clear goal is not only ineffective, it's a prescription for disaster. When you go on a calorie restricted diet and you don't do any weight training, you will almost always lose lean body mass. Weight training is the only way to keep your muscle while you're dieting for fat...

Weight training by itself doesnt cut it either weights and cardio work synergistically together for maximum fat loss

For years, weight training was like Rodney Dangerfield - it didn't get any respect. Weight lifters were viewed as weirdos or freaks. Athletes were encouraged NOT to lift weights. Even a few short decades ago, it was thought that weight training made you muscle bound, slowed you down and raised your blood pressure. At one time, even the medical establishment suggested avoiding weight training in favor of aerobic exercise. Today, all world-class athletes do serious weight training. Every pro sports team has a strength and conditioning coach, and meticulously structured training programs have increased athletic performance to levels previously undreamed of. Physicians now recommend weight training for cardiovascular health, improved bone density and other health benefits. In 1990, the American College of Sports Medicine released a new position statement stating that weight training decreased cardiovascular risk factors and was actually good for your health all along. The bodybuilders had...

FAQ 4 What if I dont want to get bulky or look like a bodybuilder

Judging by how often I hear concerns about getting too big, it's obvious that many people think building muscle mass is easy. Believe me, gaining muscle is far from easy. It's a long, difficult process for everyone except the most genetically gifted. It's even more difficult for women, who have less of the muscle-building hormone, testosterone. Despite my reassurance, almost 100 of the women I've coached (and some of the men) have still been worried about getting big bulky muscles. If this is a concern for you, let me put you at ease This fear of getting too big usually comes from seeing pictures of professional bodybuilders in the magazines. Almost 100 of professional bodybuilders take steroids and other anabolic drugs to get abnormally large muscle mass. If you've ever seen pictures of female bodybuilders with massive, masculine-looking muscles (and faces), the odds are good that they were using steroids, male hormones, or other muscle enhancing drugs. Unless you're a genetic freak...

The skinny on gaining muscle while losing fat

Supplement advertising in bodybuilding and fitness magazines has brainwashed many people into believing that gaining muscle and losing fat at the same is an easy and common occurrence (with the right miracle product, of course). IT'S NOT It's quite rare. Because so many people can't make up their minds and they flip flop back and forth between trying to gain muscle and trying to lose fat, they sometimes end up accomplishing neither Clear goals and a laser-like focus are critical if you want to make It's physiologically impossible to lose fat and gain muscle at the same moment in time. You can't gain muscle in a calorie deficit and you can't lose fat in a calorie surplus, it's that simple. 3) In advanced trainees after a long layoff (the muscle gain can be attributed to muscle memory i.e., they are not gaining new muscle, they are simply regaining what they previously lost). The most efficient method of improving body composition is to put 100 focus on your single most important goal...

Recommended Bodybuilding Training Book Bibliography

Bodybuilding routines and techniques) Modern Trends in Strength Training by Charles Poliquin (A technical look at sets & reps) Championship Bodybuilding by Chris Aceto (Excellent Get it Study it ) Understanding bodybuilding Nutrition & Training by Chris Aceto (also excellent) Keys to the Inner Universe by Bill Pearl (Four Time Mr. Universe Bill Pearl has created the most comprehensive illustrated guide to weight training exercises in the world. Literally thousands of exercise variations) Brawn by Stuart McRobert (best explanations ofprogressive training you'll ever find) Beyond Brawn by Stuart McRobert (also outstanding information dense, no glossy pics) Strength Training Anatomy by Frederick Delavier (An absolute must for every beginner great reference guide keep it within reach) Science and Practice of Strength Training by Vladimir Zatsiorsky (Very technical heavy stuff) Power a scientific approach by Fred Hatfield (read everything by Hatfield) Bodybuilding a Scientific...

How weight training helps you get leaner

Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Here's why Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest - and the number of calories you burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry. It's a common misconception that if you have a lot of weight to lose, you should lose the fat with cardio first before starting a weight-training program. Actually, the opposite is true weight training always accelerates fat loss, although it happens primarily through an indirect mechanism. Muscle is metabolically active tissue that burns fat, and lifting weights builds muscle, therefore weight training must be a part of every fat loss program. This doesn't mean you need to look like or train like a bodybuilder, unless that's your goal. It simply means...

Is vegetarian bodybuilder an oxymoron

(Those who use dairy products) and ovo-lacto-vegetarians (Those who use eggs and dairy products) can build excellent physiques. Bodybuilding champion Bill Pearl is just one example. Pearl is well known for his lifelong aversion to eating meat, but he does use complete proteins from eggs or dairy products. With this semi-vegetarian approach, Pearl won the Mr. America and Mr. Universe titles and became a legend in the bodybuilding and fitness world. You can get fit, healthy and lean without consuming animal proteins, but unless you at least include eggs, dairy or protein powders, you will never develop a muscular physique. If a lean and muscular physique is what you're after, then heed the advice of Robert Kennedy, publisher of Muscle Mag International and author of Rock Hard, Super Nutrition for Bodybuilders The bodybuilder would be ill-advised to adopt a true vegetarian diet. You can be one of the millions who are eating less meat and more vegetables. You may even want to drop all...

Metabolic synergism The secret to multiplying your results by combining motivation nutrition aerobic exercise and

The secret to losing fat safely and permanently at the maximum possible rate is not weight training, cardio, motivational techniques or nutrition. The secret is the combination of all four. The effects of these four disciplines put together are far greater than the sum of their parts. That's called synergism. Synergism means that 1 + 1 + 1 + 1 might not equal four, it might equal forty or four hundred Each component of the BFFM program complements and enhances the others, resulting in progress that is exponentially faster than if you only used one or two of them in isolation.

The BFFM weight training programs

It's important to understand that these routines (especially the advanced programs), were designed with one thing in mind cosmetic improvement. The BFFM program is first and foremost for improving your body composition and the way you look. These workouts are designed to help you lose fat, gain muscle, and sculpt your body into a specimen of magnificent proportions. These are not sports specific programs nor are they strength or powerlifting routines. You will get stronger, but you will primarily improve your physique and secondarily increase your strength.

High Intensity Exercise and Strength Training

High-intensity exercise requires energy utilization rates that exceed the oxidative capabilities of the muscle. Activities such as sprinting require the anaerobic resynthesis of ATP to produce and maintain high levels of muscular force and are therefore limited in duration. Strength training also relies heavily on anaerobic energy sources and requires high force production by specific muscle groups. Adaptations to High-Intensity Exercise and Strength Training The main alterations that occur in response to regular high-intensity exercise or strength training are improvements in the structure and function of the neuromuscular system that allow more efficient production of the forces required for these activities and an enhanced ability to produce the energy required through anaerobic processes. The maximum force a muscle can exert is largely determined by its cross-sectional area. In addition to the neural adaptations, strength training stimulates an increase in muscle size. This...

Optimal protein intakes for fat loss and muscle building

We will probably never have conclusive scientific proof of what the optimal protein intake is for gaining muscle and losing fat. That's why I believe the best place to look for answers is not necessarily at the research from the laboratory, but at the athletes in the trenches who have already achieved what you want to achieve. Bodybuilders and fitness models are among the leanest athletes on earth. Probably the only athletes who ever get as lean are those in ultra-endurance sports such as marathons and triathalons. The difference is that the bodybuilders reach the same low body fat levels while holding on to their muscle A six-foot male marathoner could be a buck forty soaking wet That's why it makes sense to find out what the bodybuilders are doing and use them as your role models. Before we do this, let's first look at what the research says as a minimum starting point.

Resistance Training

Studies in female athletes have shown no effect on body composition or muscle strength following supplementation of 500 fjg chromium picolinate daily during 6 weeks of resistance training (Livolsi et al 2001). In a clinical trial of older women a high-dose chromium picolinate supplement did not affect body composition, skeletal muscle size or maximal strength above that of resistance training alone (Campbell et al 2002). A meta-analysis of trials of dietary supplements for enhancing lean muscle mass and strength during resistance training did not support the use of chromium for this purpose (Nissen & Sharp 2002).

Strength Training

Muscle weakness can also be caused or accentuated by deconditioning secondary to disuse. Loss of muscle strength can increase problems with balance, mobility, endurance, and fatigue. Strength training exercises are designed to correct muscle weakness caused by deconditioning. Strengthening exercises seek to improve muscle power and endurance, both of which are necessary for you to perform your daily activities. A physician or physical therapist should assess your need for a strength training program and identify the muscles or muscle groups most in need of attention. In addition, they can help identify the source of weakness and design an appropriate pro Strength training for a person with MS requires the expertise and experience of a therapist who works with neurological conditions. Strength training principles for a person with MS are different from those for orthopedic conditions such as fractures, sprains, or muscle strains. The primary difference is the separation of neurological...


Bodybuilding includes weight training and increasing caloric intake in order to build muscle mass. Many people compete in bodybuilding competitions, and they are judged on the physical appearance of their muscles. It began as a sport only for men in the i890s. The first popular bodybuilder was Eugene Sandow (i867-i925), who organized the first bodybuilding contest on September i4, i90i in London. Sandow and an entire following generation saw bodybuilding as both aesthetic enhancement and body strengthening. What they created was a new masculine ideal The shaped body rather than the athlete's lithe but strong body. By the 1970s, women began to partake in competition as well. Evidence of the growth in the popularity of bodybuilding for women can be seen in the number of magazines devoted to the subject, such as Muscle, Fitness Hers and Oxygen, on the shelves at bookstores today. In order to be successful, bodybuilders must closely monitor their nutritional intake. Because bodybuilders...

Preface and Dedication

Others encode their writing into a cryptic jargon that can only be deciphered by fellow scientists and academicians. Sometimes I think bodybuilding, fitness and nutrition writers are more concerned with trying to impress and to receive the approval of their academic peers than to help their readers achieve their goals.

Introduction Normal Adolescent Growth and Diets

Adolescence is a unique time of rapid growth, with half of eventual adult weight and 45 of peak bone mass accumulated during adolescence. Adolescence is a time when peak physical muscular development and exercise performance is reached. However, adolescent diets are often notorious for their reliance on snacks and 'junk foods' that are high in calories, sugar, salt, and saturated fat, which could provide extra energy for high-activity demands of teenagers, but often risk becoming part of bad habits leading to obesity and increased risk of atherosclerotic heart disease in later life. Although most studies have been on older subjects, it is now clear that many Western diseases, especially heart disease, stroke, diabetes, hypertension, and many cancers, are diet related, and that diets high in saturated fat and low in fruits, vegetables, and fiber may increase risks of heart disease.

The power of the thought

After competing in dozens of bodybuilding competitions and helping thousands of people with training and nutrition programs, I have become firmly convinced that the most important part of getting in great shape is simply making up your mind to do so. You get in shape by setting goals and thinking about them all day long. I know that sounds a little strange, but stay with me for a minute and I'll explain.

Increased Nutritional Needs

As adolescents gain muscle mass, more iron is needed to help their new muscle cells obtain oxygen for energy. A deficiency of iron causes anemia, which leads to fatigue, confusion, and weakness. Adolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams. Good sources of iron include beef, chicken, pork, legumes (including beans and peanuts), enriched or whole grains, and leafy green vegetables such as spinach, col-lards, and kale.

Atlas Charles 18931972

B orn Angelo Siciliano in Calabria, Italy, Atlas came to the U.S.A. in 1903 and was raised by his mother in Brooklyn, New York. According to Atlas's own promotional literature, as a teenager he was a 98 pound weakling, who was the favorite pick of many bullies in the neighborhood (98 pound may well be a free adaptation of the British 7 stone 98 pound weakling). Those who towered over him more and more often bullied the young Atlas. He repeatedly swore that he would build muscles. One day, he toured the Brooklyn Museum and carefully studied the muscular bodies of Roman and Greek gods. He claims that he learned thereafter how they attained their strength through exercise. Even as he used the statues of the gods for inspiration and began to lift weights, Atlas still did not build the muscle he desired. On a trip to the Prospect Park Zoo, Atlas came across a rather large lion and stopped in awe to admire the lion's behavior. Atlas rationalized that lions' strength was achieved in a more...

Make sure your goals are not conflicting Put all your attention on your number one most important goal

There's an ancient Chinese saying He who chases two rabbits catches neither. One of the most common obstacles blocking the way to reaching a goal is setting two goals that are in conflict. In the case of fat loss, the most common conflicting goal is trying to gain muscle and lose fat at the same time. It's common to see a large decrease in body fat accompanied by a slight increase in lean body mass. It is also common to see a large increase in lean body mass accompanied by a slight decrease in body fat. But one thing you will almost never see is a large increase in lean body mass and a large decrease in body fat simultaneously. It is physiologically impossible to lose fat and gain muscle at the same precise moment in time. In order to lose fat you need a calorie deficit. To gain lean body mass you need a calorie surplus. One process is catabolic and one is anabolic. Therefore, there are big differences in the types of nutritional programs you need to achieve each of these contrasting...

Why you should put this book down and set your goals right now

Eight years later, in 1995, I found myself having achieved some moderate success in several areas of my life, including bodybuilding, but I was frustrated because I hadn't reached my biggest, most important goals and I couldn't figure out why. Then I thought about the Tony Robbins tape. I remembered that even though I definitely knew what I wanted, I never took the time to write it down and read it every day. Frustrated with my mediocre results, I conceded and went back the goal setting exercise I had blown off' eight years earlier. Sure enough, the next year I won two overall bodybuilding titles and within a few short years after committing my goals to writing and reading my goal list every day, I had accomplished EVERY SINGLE ONE OF THEM It was amazing - it was almost uncanny Then I made a new list, with bigger, better goals that I am still working on to this day - and I know I will achieve them too.

Anabolic Steroids Anabolic steroids

Are synthetic versions of the naturally occurring male sex hormone, testosterone. They are more properly called anabolic-androgenic steroids (AASs), because they have both bodybuilding (anabolic) effects and masculinizing (androgenic) effects. The masculinizing effects of testosterone cause male characteristics to appear during puberty in boys, such as enlargement of the penis, hair growth on the face and pubic area, muscular development, and deepened voice. Females also produce natural testosterone, but ordinarily in much smaller amounts than males. as a pill or injection (it is subject to rapid breakdown in the body). Bodybuilders may have begun using AASs to build muscle size and strength as early as the 1940s. Olympic athletes started to use these drugs in the 1950s. Most of this use went undetected, however, because the technology of drug testing did not allow reliable detection of AASs in the urine until the 1976 Olympic Games. Even so, anabolic steroids did not become a...

Very low calorie diets slow down your metabolic rate

In the book, Everything you need to know about fat loss, Bodybuilding nutritionist Chris Aceto uses a great analogy to describe the way this mechanism works He wrote, If you're earning 4000 a month, but your boss suddenly cuts your pay to 2500 a month, you will try to live the same lifestyle on 2500 a month as you did on 4000 a month. After a while, you have to adjust and save money, and change your lifestyle. The same is true with a calorie intake that is simply too low. When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories.

Evaluate Your Health and Fat Patterns

While I find it important to help my clients establish an accurate perception of their outward appearance, it is also important to help them establish an accurate perception of their internal health. Knowing that you are bulging over the belt of your pants or your skirt does not tell you anything about your cholesterol, triglycerides, or percentage of body fat versus lean muscle.

Keep your muscle at all costs

The critical factor in turning your body into a fat-burning machine is to build and maintain as much lean body mass as possible. Muscle is the bodybuilder's fat-burning secret weapon Muscle is your metabolic furnace. The more muscle you have, the more calories you burn, even at rest. With more muscle, you burn more calories even while you sleep. The most efficient way to burn more calories and lose more body fat is to gain more muscle. That's why weight training is an important part of the fat loss equation.

Use exercise to burn the fat rather than diets to starve the fat

Why would anyone resort to starvation diets when they can burn fat more efficiently through exercise Perhaps they believe that eating more food and working out at the same time will cancel each other out. Maybe they shy away from the hard work involved in exercise. There's also a trend these days towards avoiding too much aerobic exercise because of the false belief that it will make you lose muscle. Quite to the contrary, aerobic exercise -combined with weight training - is the only method of fat loss that allows you to create a calorie deficit and burn fat without slowing down the metabolism. 1. Exercise - aerobic and weight training - raises your metabolic rate. 4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50 of the weight loss to come from lean body mass.

What is an ideal level of body fat

You should note that the body fat levels above are average ranges, not necessarily ideal ranges. After all, who wants to be just average A body fat of 25 would statistically place a female in the average category, but this level wouldn't necessarily be ideal. An optimal percentage of body fat for a non-athlete is around 10-14 for men and 16-20 for women. These ideal body fat goals are realistic, achievable and maintainable by nearly anyone. Desirable body fat levels for athletes may be even lower, depending on the nature of the sport. At these ideal body fat levels, you will look lean and for the most part, fat free. If you want the ripped look of a bodybuilder or fitness competitor, you may need to drop even lower Most men will start to show excellent muscle definition when they hit the mid to upper single digits. Women look defined when they reach the low to mid teens.

How low should you go

Competitive bodybuilders and endurance athletes such as marathon runners have been known to reach body fat levels as low as 2-4 in men and 8-10 in women. With today's obsession for leanness, the safety of dropping to very low body fat levels has often been questioned. Being extremely lean is undoubtedly healthier than being overfat. However, trying to maintain extremely low body fat levels for too long a period of time might not be realistic or healthy. Reaching these extremes of body fat during a competitive season is par for the course. Trying to keep it there for a prolonged period is when the problems may occur. Training and dieting in cycles so that body fat level varies between in-season and offseason is healthier and more sensible. The typical female bodybuilder or fitness competitor will maintain a very lean (and healthy) 13-16 for most of the year, then drop down to 8-12 for competition. Men may drop as low as 3-5 for competitions, then increase to 8-10 in the off-season.

Methods of Measuring Body Composition

It's also difficult for most people to judge their progress objectively. The best-known example of distorted self-image is anorexia, but it works both ways Many bodybuilders and exercise addicts suffer from muscle dysmorphia, a term coined by psychologists that could best be described as reverse anorexia. These are people can never seem to get big enough or muscular enough.

Bio Electric Impedance Analysis

Research shows that BIA is a fairly reliable and valid measure of body composition. However, this method tends to overestimate body fat in athletic populations (like bodybuilders). Until more population-specific formulas are developed, bodybuilders and athletes would be better off with skinfold testing.

Knowing when to push harder and when to rest and recover

The body will adapt to ANY weight training or cardio program very quickly. To avoid adaptation syndrome, you should change one or more variables in your training program every four to twelve weeks. The more advanced you become, the more quickly your body will adapt and the more often you should change Your cardio program should be changed any time you've hit a plateau in fat loss. Almost any change will work The training variations are literally endless. With weight training you can use new exercises, different set rep schemes, changes in tempo, shorter rest intervals, changes in grip or stance width, etc. In your cardio workouts, you can change the type of exercise you use, the intensity, the duration, the frequency, steady state vs. interval, or the time of day.

Analyzing the data and adjusting your approach

Based on each week's results, adjust your cardio, weight training and or nutrition, if necessary. Each time you make a change, watch very carefully for what happens the following week. This will heighten your level of sensory acuity. If you develop a keen eye for changes in your body based on nutritional and training changes, you'll eventually become a master - you'll understand exactly how your body responds and you'll know exactly what to do, every time. It may eventually reach the point where, like many professional bodybuilders, you don't have to count, weigh, or measure anything. Everything becomes instinctual.

Interpreting your progress chart

This often occurs when you skip meals. Losing lean mass means that you need to eat more to stimulate your metabolism. Don't be afraid to eat, and keep up your meal frequency to five or six times per day. Remember that it's better to burn the fat off rather than starve it off. Keep your calories as high as possible while using exercise to burn off the fat. Severely restricting your calories below the recommended levels will always result in a loss of muscle mass. Increase your caloric intake by 100-200 calories and maintain or slightly increase the amount of cardiovascular exercise you are doing. Make sure you're consistent with your weight training as well. Good job, you've gained muscle without gaining fat This is the ideal outcome for a muscle-gaining program. If you also want to reduce your body fat percentage, you'll need a greater calorie deficit, which you can accomplish by increasing your cardio while remaining at your current caloric intake. You gained...

Understanding your body type The theory of somatotyping

Sheldon identified three basic body types endomorphs, mesomorphs and ectomorphs. Endomorphs are the fat retainers. Characterized by roundness, excess body fat and large joints (big bones), endomorphs often have great difficulty in losing body fat. Mesomorphs are the genetically gifted. They are lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease. Ectomorphs are the lean,

Muscle protein synthesis and breakdown

The balance between protein synthesis and breakdown in muscle is influenced by energy balance and exercise. A negative energy balance favors the loss of both fat body mass and lean body mass. Resistance training favors a net increase of lean body mass provided that the individual is at energy balance, so that diet is supporting the exercise she he is performing. In fact, it has been pointed out that nutritional interventions in athletes may have their biggest impact on performance by supporting consistent intensive training and thus promoting the physiological and biochemical adaptations that will, in turn, lead to muscle hypertrophy and improved performance.75 There is some evidence that a high protein intake may favor a preferential loss of fat versus lean body mass during weight loss, by favoring muscle protein deposition, among other mechanisms (see Section 4.5.2). Likewise, there is some evidence that protein intake shortly after resistance training may facilitate...

Combination body types

Combination body types are more common than pure body types. For example, someone who gains muscle easily, but who also tends to gain fat along with the muscle is an endomorphic mesomorph (endo-mesomorph). This body type is typical of football linemen, heavyweight wrestlers, shot-putters and many bodybuilders. This is the type of person with high levels of muscle, but the muscle is often covered with a layer of fat. Someone with this body type might score 5-6-1 Another example is the ectomorphic mesomorph (ecto-mesomorph). This is the type of person without an ounce of fat and with some fairly substantial muscle development on a tall and linear frame. Basketball players often have ecto-mesomorph body types. An ecto-meso (think Michael Jordan) might score 1-4-5

Mesomorph training and nutrition strategy

There's not much to say about mesomorph training and nutrition. The ironic thing about mesomorphs is that for many of them it doesn't matter what they eat or how they train, they lose body fat and gain muscle anyway genetically gifted in any sense, then make the most of your gifts - train and eat to the best of your ability and you could become one of the best in the world in bodybuilding, fitness or athletics. Even if you're not a competitor, why shouldn't you actualize your full potential and be the best you can possibly be

Strategy 1 Learn the Benefits of Good Nutrition on Stress

There is a direct correlation between the breakdown of protein for fuel and the greater metabolic need for glucose during times of physical or emotional stress or trauma. To get the extra glucose, the body takes amino acids from lean muscle mass, converts them to alanine, and changes the alanine into glucose to be used by the tissues as an emergency energy supply. Physiological stress can greatly increase metabolic requirements. For example, after surgery metabolic needs increase by 20 percent following a serious infection or a traumatic injury, they increase by 50 percent.

The Most accurate measure of your True Body type

Have genetic gifts you have the mesomorph's muscle-building qualities and the ectomorph's fat-burning qualities. How quickly you respond to de-training is also a good indicator of your true body type. What happens when you stop training Do you hold your muscle gains Does the body fat stay off If so, you are genetically gifted. If body fat starts accumulating the second you stop training, you have a higher endomorph component.

Make no excuses you are in control

So called limitations that force you to learn more about exercise, to eat nutritious foods, to adopt a healthier lifestyle, to develop a strong work ethic and to become a more persistent person can be a blessing in disguise. You'll find that when you finally work your way to your goals, you'll have become a much stronger person than you ever thought you could be. When someone has it easy, they don't develop the qualities of persistence and determination. They often become coasters. There are a lot of natural born athletes and bodybuilders that coast on their genetics. Instead of making them

Is all this calorie counting really necessary or can you just count portions

In his outstanding book, Everything You Need to Know About Fat Loss, Chris Aceto, one of the top bodybuilding nutritionists in the world, wrote, I feel that number crunching is a very important part of learning about nutrition. You will never be able to build an exact diet, one that really works, and one that it built especially for you without knowing how to count calories, carbohydrates, protein and fat. Chris is right. Although a few genetically gifted bodybuilders and fitness competitors can just wing it and guess at everything with positive results, almost every top-level physique athlete in the world meticulously counts calories. They leave nothing to chance and neither should you. This is especially true during periods when you're working hard on achieving a major goal, whether it's a competition or losing 6 body fat for vacation.

Why you will never reach your maximum potential without eating five or six meals a day

I'm not saying you can't get any results on three meals a day - of course you can. A traditional breakfast, lunch and dinner, carefully selected using the guidelines in this program and combined with aerobic and resistance training, will definitely get you some noticeable results. Unfortunately, it will take longer, and if you have any substantial degree of endomorph in your body type mix, it might take much longer. If you have ambitious goals, such as bodybuilding or fitness competition (or if you just want to look like a bodybuilder or fitness model), then five or six meals per day is an absolute requirement.

What is the optimal number of meals 4 5 6 7 more than

Extremists that they are, some bodybuilders figure that if five or six meals a day is good, then seven or eight is even better. Heck, some of them even set their alarms and get up in the middle of the night to eat As in most areas of life, when anything is taken to the extreme, there's always a point of diminishing returns or even damage. If your goal is to gain muscle and you're that die-hard (dare I say crazy ), then knock yourself out. A light protein meal in the middle of the night might fend off some of the muscle loss that occurs naturally overnight as you sleep. But there's a trade off -uninterrupted sleep is important too. If your number one priority is fat loss, you're better off not eating late in the evening at all, let alone in the middle of the night. Get your zzz's - you're gonna need them with the training program I have in store for you.

Fat Assessment in Adults

Even though BMI is considered a good estimate of body fat, it does misclassify elite athletes and bodybuilders as obese. Therefore, other measures have been created to better estimate body fat. Waist circumference (WC) is another measure that indicates an individual's relative risk for obesity related diseases. The indicator for obesity for males is a WC greater than 101.5 cm and for females a WC greater than 88.9 cm, and individuals with excess abdominal fat are at an increased risk for Type-2 diabetes, dyslipidemia, hypertension, and cardiovascular disease. WC is a specific measure of abdominal obesity, which is a stronger risk factor for many chronic diseases than other types of obesity. To determine WC, measure the circumference around the upper hipbone. The tape measure should be snug, but should not cause compressions on the skin. Measuring waist circumference is an inexpensive, convenient, and noninvasive method for

Frequent meals help maintain high energy levels by regulating blood sugar and insulin levels

Frequent eating with the right types of carbohydrates combined with lean proteins and small amounts of healthy good fats will stabilize your blood sugar and insulin levels, and this is what prevents the energy spikes and crashes. This eating pattern will also keep your muscle glycogen levels high, which guarantees that you have plenty of energy to fuel high-intensity weight training.

The perfect meal size

On average, the optimal intake to lose fat is about 2400-2500 calories per day for men and 1500-1600 for women. Naturally, if you are a serious athlete or bodybuilder with high activity levels, these calorie levels will be higher. To get your ideal calorie intake per meal is easy simply divide your total daily calories by the number of meals you are aiming for (preferably five or six).

Start eating early in the day and eat your last meal at least two or three hours before bedtime

Not all nutritionists and exercise physiologists agree on the theory of eating less at night for fat loss. Real-world results however, have proven this is a tried and true technique. Calorie tapering is accepted and embraced by nearly every successful competitive bodybuilder and fitness competitor in the world. But don't just take my word for it here's what two of the most respected bodybuilding experts in the world have to say about it Bodybuilders are some of the leanest people on Earth. In an attempt to shed every ounce of excessive fat, bodybuilders often stop eating late at night. Specifically, many will reduce their carbohydrate intake as the day progresses in hope that more fat will be lost. My experience has shown that eating carbohydrates at night, under certain circumstances, cause you to store calories as fat.

Calculate your calories first then split them up into the proper ratios of protein carbohydrate and fat

For example, a common guideline for protein consumption is one gram per pound of bodyweight. Serious bodybuilders engaged in high-intensity training are often advised to eat as much as 1.25 to 1.5 grams per pound of bodyweight. One gram per pound is an excellent general guideline for bodybuilding or fat loss programs. The problem with this method is the same one we discussed with calorie calculations based only on body weight - it doesn't account for training and activity levels. Always calculate your calorie needs FIRST (based on activity, goals, body weight or lean body mass), then once you've figured out your calorie needs, you can divvy them up like you'd slice up a pie.

Combined Therapy Diet and Physical Activity

One study compared different forms of physical activity in combination with diet and found that, compared to diet alone, the greatest weight loss occurred when the combination intervention included both aerobic and resistance training 0.9 kg (2 lb) greater weight loss than aerobic exercise plus diet. 435 Another study reported that participants receiving resistance training in combination with diet had 2.2 and 5.0 kg (4.9 and 11 lb) greater weight loss than the diet-alone group after 24 and 48 weeks, respectively. 469

Very low carbohydrate high fat high protein

Almost every bodybuilder or fitness competitor uses some variation of the low carbohydrate diet to prepare for competitions. Moderate carbohydrate restriction will usually speed up fat loss, but a very low carbohydrate diet is not the ultimate answer to permanent fat loss. At worst it's unhealthy and causes muscle loss. At best it's a temporary tool that should only be used for short periods for specific fat loss goals (such as preparing for bodybuilding competition).

My amazing discovery from over 14 years of experimentation and research

It wasn't until the late nineties that I really began to reach my best physical condition, winning multiple overall bodybuilding titles and looking my absolute best ever. For years, I had experimented with every nutrient ratio imaginable and finally stumbled onto a formula that worked beautifully. I gained more muscle in the off-season, lost more fat in the contest season (as low as 3.4 ) and stayed leaner all year round, maintaining a 7-9 body fat percentage without much difficulty. I also moved up a full weight class. My energy was better. I was leaner. I was stronger.

Establish a baseline and master the fundamentals first Then experiment and adjust as needed

Most diet programs begin with some kind of quick start crash diet program that is extremely restrictive. That's because the creators of these programs want you to see quick weight loss right from the beginning. However, unless you already understand the fundamentals of fat-burning nutrition, it makes no sense to attempt going on an extremely difficult regimen such as a bodybuilding contest diet or a very low carbohydrate (ketogenic) diet. You'll never stick to it. I like high protein, low carbohydrate diets at certain times for certain purposes. But a big mistake a lot of people make is trying a strict bodybuilder's pre-contest

No single nutrition program will work for everyone

The correct meal ratios can vary greatly depending on your goals and on the type of training you're doing. Nutrition is a highly individualized issue and the same diet will not work for everyone. Bodybuilders, for example, need a higher ratio of protein than people who are sedentary. A marathon runner would never consume the same ratio of proteins, carbohydrates and fats as a bodybuilder or fitness competitor getting ready for a contest. An endurance athlete might do well consuming up to 60 of his or her calories from complex carbohydrates to maintain glycogen stores for training. The pre-contest bodybuilder would probably be better off with as little as 25 -40 of his or her calories from carbohydrates with a higher ratio of protein to help stimulate thermogenesis, mobilize more body fat and reduce water retention.

Why a high fat diet is no good

Muscle glycogen is the primary and preferred fuel for high intensity weight training. Fats are the primary fuel source during prolonged aerobic exercise, but fats do not fuel high intensity weight training. If you're eating high fats at the expense of complex carbohydrates, your glycogen levels will diminish or be completely depleted and your training will suffer. The high fat diet cultists will attempt to persuade you that dietary fat in the absence of carbohydrate will become the primary fuel source. They are often fond of saying, There's no such thing as an essential carbohydrate, but there are essential fats and essential amino acids. The truth is, carbohydrates ARE essential for high-powered anaerobic workouts in the weight room. Ask any bodybuilder who has been on a very low carbohydrate diet when no carbohydrates are eaten, their energy goes down the toilet. The high fat cult says fats are anabolic, referring to the fact that fats are necessary for normal muscle building...

Avoid saturated fats as much as possible

There's never any good reason to include large amounts of saturated fats in your diet. The only saturated fats you should take in is the small amount that comes in your chicken breasts and poultry and the small amounts you'll get in the occasional cut of lean red meat and egg yolk or two. Many bodybuilders shun dairy products completely because they have a hard time digesting it or it makes them bloated and water retentive.

How much fat you should eat every day What the mainstream experts say

Most conventional medical, health, and nutrition organizations including the National Research Council and the National Academy of the Sciences, recommend that for good health and weight control, you keep your fat intake below 30 of your total calories. The only reason that 30 of daily calories has been set as the standard guideline for fat consumption is because it's less than what the average American currently consumes. Thirty percent is not necessarily the ideal amount for optimizing fat loss, muscle gain, and physical performance just because the mainstream experts say so.

Why you must eat complete proteins every three hours

Carbohydrates have a storage depot in the body called glycogen. Glycogen can be stored in the muscles and liver and then drawn upon hours or even days later when it's needed. Proteins can't be stored in the body. There's only a very small and transient amino acid pool in the bloodstream. To maintain the optimal environment for muscle growth (positive nitrogen balance), complete proteins must be eaten with every meal. This explains part of the rationale behind the common bodybuilding practice of eating six protein-containing meals per day (One every three hours or so.)

Depression Is Serious

It is my experience that depression is common among individuals who live in dreary, lack of sunshine climates. The ability to be outside in the sun impacts your emotional health. Sun helps the emotions by facilitating the movement of fat and minerals all needed for brain health. I am not promoting sun worshiping or overexposure. I am going to suggest, however, that those who live in cloud-covered areas increase their flax oil during winter months, especially if you have dry, flaky skin. I also recommend a regular exercise program with free-weight resistance training, machines or elastic bands, and aerobic activity. Motion is life and increases the feel good endorphins.

The RDA vs the protein pushers

For years, a heated controversy has raged over whether or not extra protein will boost muscle development. On one side of the debate you have the conservative dieticians and medical professionals who stubbornly insist that the recommended Daily Allowance (RDA) is all you need to develop muscle. The RDA is the official government guideline set by the National Research Council. The RDA is based on total bodyweight and is currently set at .8 grams per kilogram of bodyweight (or .36 grams per pound of bodyweight). For a 172 pound man that's a paltry 62 grams per day. On the other side of the debate, you have the protein pushers who claim that mega doses of protein are the key to muscular growth and fat loss. These high protein fanatics often suggest intakes as high as 350-500 grams a day or more. More often than not, the protein pushers are in some way affiliated with a supplement company and have a vested interest in selling you protein supplements. In other cases, these high protein...

What the current research says about protein needs

Lemon's more recent research published in Nutrition Reviews, (54 S169-175, 1996) indicates that strength athletes need up to 1.8g of protein per kg. of body weight to maintain positive nitrogen balance. That's .8 grams per lb. of body weight or almost 140 grams a day for someone who weighs 172 lbs. This is very close to the longheld belief of bodybuilders that one gram per pound of body weight is optimal. Some studies have shown that even higher protein intakes may be necessary in hard training strength athletes. In one study of Polish weightlifters (Nutr. Metabolism 12 259-274), 5 of 10 athletes were still in negative nitrogen balance even while consuming 250 of the RDA. There's been so much research done on protein and athletes, it's amazing that so many conservative dietitians and medical professionals still cling to the outdated notion that the RDA for protein is sufficient for muscle growth. The biggest irony is the fact that many of these RDA pushers are overweight, flabby,...

Protein needs by body weight The onegramperpound of body weight guideline

For body builders, one-gram-per-pound of body weight has been a rule of thumb for years - and it's very close to the .8 grams per pound of body weight recommended in the most recent research. However, .8 grams per pound of body weight should be considered a minimum for strength athletes, bodybuilders and anyone else involved in serious training. When you account for factors such as biochemical individuality, varying metabolic rates and the added protein needed to accommodate for intense cardio and weight training, adding an extra margin of .2g lb makes sense. Under certain circumstances, one gram per pound may not be enough, but we'll talk more about that later.

Protein consumption as a percentage of total calories

The baseline recommendation for people who participate in cardiovascular and resistance training exercise on a regular basis is 30 of total calories, although this percentage can vary depending on your needs. As we discussed in the chapter on carbohydrates, some people get better results with a lower carbohydrate intake. If carbohydrates are lower, then fats or protein must be higher. This is why, if you're carbohydrate sensitive, you might decrease your carbohydrates to about 40 and increase your protein to as much as 35-40 of your calories.

Protein intake and gaining lean body weight

You need more calories to gain weight, but if you added all the extra calories in the form of fat or carbohydrate, you would probably find yourself quickly gaining body fat As bodybuilders know all too well, excess carbohydrates, especially in the presence of a calorie surplus, can easily cause fat storage. The same goes for dietary fats. A high calorie diet with 70 of the calories from carbohydrates might be okay for a long distance runner, but chances are, most people would get as smooth as a baby's butt

Isnt too much protein bad for you

Following these guidelines, many male competitive bodybuilders or people on low carbohydrate diets consume as much as 250-350 grams of protein per day or more. Women often consume as much as 175-225 grams per day. This often raises the question, Isn't this much protein bad for you If you have any kidney problems, you should avoid high-protein diets and you should always check with your physician before making any major changes to your diet. However, the idea that a high-protein diet is bad for you is a myth. It's a myth that never seems to go away, so let's take a closer look at the truth of the matter.

Protein and osteoporosis

While this phenomenon has been observed in sedentary individuals, there's no clearly established link between high-protein intake and osteoporosis. Women with risk factors for osteoporosis should be more cautious, but if you're athletically inclined and participate in aerobic and resistance exercise, you'll have fewer risk factors. Weight training and weight-bearing exercise increases bone density. Here's what Herbert and Shubak-Sharpe had to say on the subject A post-menopausal sedentary woman would not be well advised to go on a high protein diet, but if you're a bodybuilder, or even if you just train with weights

Protein and dehydration

One legitimate concern for the healthy person when following a high-protein diet is dehydration. Metabolizing protein requires more water than fats or carbohydrates, so it's extremely important to consume extra water if you increase your protein. The standard recommendation is eight to ten 8 oz glasses per day (64 - 80 oz). However, the higher your protein intake, the more water you should drink beyond the standard guideline. For bodybuilders on high-protein diets, a gallon a day (124 oz) is more like it. If in doubt, drink even more

Final recommendations

Mainstream dieticians and scientists condemn high-protein diets. They argue that it's wasteful and expensive to eat so much protein because the excess will be converted into glucose and used for energy (or stored as fat if there's a calorie surplus). This is true, but in the absence of large amounts of carbohydrates, it's this conversion of protein to glucose, a process called gluconeogenesis, that helps bodybuilders get leaner. The process is metabolically costly. In other words, you actually burn off calories and speed up your metabolism by eating too much protein. Critics often question whether this practice is healthy. I have to confess, most bodybuilders eat entirely too much protein, especially before competitions. And perhaps, if sustained for a long period of time, it might not be the healthiest of all diets. I can't argue that a diet with higher fiber content and more variety isn't healthier than one that is mostly protein. However, a baseline diet with up to 30 of the total...

What are carbohydrates and what are they for

Glycogen is your primary energy source for weight training and high-intensity exercise, so this explains why your energy will be low and your workouts will suffer when you don't eat many carbohydrates (And if you don't have the energy to work out hard, you won't be burning much fat, will you ) Low carbohydrate diets are seldom appropriate for athletes or anyone else involved in serious training.

Bone Mass Acquisition

Heredity Genetic factors are considered the most important determinants of the variability of bone mass gain during pubertal maturation. Several genes are involved in bone modeling and remodeling, and influence bone mass determining also its peak value. The polymorphisms of more than 20 candidate genes have been studied (14). Nutrition Increasing dietary calcium intake during childhood and adolescence is associated with a greater bone mass gain and a higher peak of bone mass. The skeleton seems to be more responsive to an increase in calcium intake before the onset of pubertal maturation (18). Benefits are more marked in the appendicular than the axial skeleton. Among other nutrients, protein intake is especially important (19). During the period of growth, inadequate energy and protein intake can affect bone development. Low protein intake also reduces the production of IGF-1. During adolescence, a relative deficiency in IGF-1 may result not only in a reduction of bone longitudinal...

Eat fruit in moderation but focus more on natural fibrous and starchy carbohydrates

Contrary to what some bodybuilding gurus suggest, fruit is not fattening. Fruit is a healthy food. However, if you're a competitive bodybuilder or fitness competitor or if your body fat is already normal and you want to get even leaner, you'll probably get better fat loss results by temporarily substituting the fructose (simple carbohydrate) for less dense green vegetables (fibrous carbohydrate) and more protein.

Other Supplements That Show Promise

The second is conjugated linoleic acid. Some studies have shown that this supplement promotes fat loss, preserves and even increases lean muscle, increases bone density, and increases immune function. For these reasons, it has been marketed to bodybuilders as a safe alternative to steroids. While the jury is still out on whether this supplement will live up to its initial claims in further clinical trials, I felt it was worth mentioning here. The third supplement that I recommend for fat loss is omega-3. The latest research shows that getting enough omega-3 in the diet helps decrease body fat and increase lean muscle. I suggest taking 5 g per day either in the form of fish oil capsules, flaxseed oil, and or as ground flaxseed sprinkled on cereal or a salad.

The truth about the glycemic index and fat loss

To say that foods like potatoes and carrots are fattening and shouldn't be eaten simply because they are high on the glycemic index is ridiculous. Although some bodybuilders drop out potatoes, opting instead for lower GI starches such as yams and oatmeal, many others, myself included, eat white potatoes up to the day of competition and their body fat reaches the low single digits.

Benefit 1 Reduces Fat Not Just Pounds

As we have seen, scale weight can be deceiving. The goal of any good weight-loss program should be to lose fat, not lean muscle tissue. While most people connect weight loss with going on a calorically restrictive diet, few realize that exercise is a powerful tool for taking off the weight. A recent article in the Journal of Nutritional Biochemistry reported that while dieting did take off the pounds, exercising was more effective at reducing pounds of body fat Although total fat decreased in both weight loss groups (exercise vs. diet), the average reduction was greater in the exercise-induced weight loss group than in the diet-induced weight loss group. Exercise also preserved and even increased lean muscle tissue, whereas dieting alone tended to reduce lean muscle to a certain degree.

Carbohydrate recommendations What the conventional wisdom says

Carbohydrate requirements can vary greatly from person to person. Endurance athletes may do best with as many as 60 -65 of their calories from carbohydrates, while competitive bodybuilders in a pre-contest mode might temporarily reduce their carbohydrates to half of that or less.

The truth about low carbohydrate diets

Many low carbohydrate programs are based on the assumption that all people are carbohydrate sensitive or resistant to insulin. My research and experience has proven the opposite - that most people will lose fat simply by lifting weights, doing cardio, eating less than they burn and cleaning up their diets. In other words, low carbohydrate diets should be looked at as last resort diets or peaking diets for special events such as bodybuilding, fitness competition or photo shoots. A low carbohydrate diet is not for year round maintenance. It's a temporary tool for reaching peak condition.

Reducing carbohydrates and increasing protein reduces water retention giving you sharper more detailed muscle definition

A high carbohydrate diet tends to increase water retention because every gram of glycogen holds three grams of water. A high protein, low carbohydrate diet has the opposite effect - it tends to decrease water retention, giving you a more defined look to your muscles. Bloating and puffiness from water retention is only temporary and should not be confused with legitimate changes in body composition. However, the improved muscle definition from the high protein, low carbohydrate diet is another reason this type of diet is favored by so many bodybuilders and fitness competitors.

Benefit 6 Protects against Sarcopenia Muscle Wasting

Most people believe that a significant loss of muscle mass (sarcopenia) is inevitable with age, leading to decreased strength, mobility, and flexibility. This is not so. According to a recent article published by the Journal of the American Academy of Orthopaedic Surgeons, most age-related changes in muscle can be reversed through an appropriate exercise program incorporating both aerobic and resistance strength training (working with weights or objects that you have to push against). Over the last five years he has experienced a dramatic increase in his lean muscle mass, a drop in his waist measurement, a significant increase in his metabolism, and he has become more active in his daily life. For me, he is a testimony to the fact that it's never too late to start exercise, and it's never too late to preserve lean muscle mass. To this day he is still doing this workout three days a week.

Very low carbohydrate diets can cause your energy levels to crash

You can increase fat loss by restricting carbohydrates, but your energy levels and performance are going to drop if you cut them too much. That's why virtually 100 of elite athletes follow moderately high carbohydrate diets, regardless of whether their sport is anaerobic or aerobic in nature (Bodybuilders are an exception because their ultimate goal is cosmetic appearance, not physical performance). Because carbohydrates are your body's preferred energy source, the more you reduce your carbohydrates, the less energy you will have. If your workout intensity suffers, your results will suffer.

Dieting and Eating Disorders

Nevertheless, dieting can be very different for men than it is for women. There is physical evidence that men's bodies respond differently to diet and exercise than women's do. Men are, on average, taller than women and predisposed to have a higher percentage of body weight as lean muscle (Andersen 2000 69). This advantage in height and lean muscle mass, which contributes to a higher resting metabolic rate in men, may make it easier for men to lose weight and sculpt their bodies (De Souza and Ciclitira 2005 795). For example, a moderately active 125-pound woman needs, on average, only 2,000 calories a day, while a 175-pound man with a similar exercise pattern needs 2,800 calories (Good Nutrition). There may also be even more subtle differences that we have yet to uncover in the ways that men's bodies respond to particular diets. One small study conducted by Tufts University in 2004, for example, found that men responded more effectively to a diet low in saturated fat Participation in...

Secrets of low carb dieting How to get all the low carb benefits without the low carb side effects

Reading the list of side effects and disadvantages might be enough to make you steer clear of ever using a reduced carbohydrate diet. However, most of these problems occur by using a conventional low carbohydrate diet. Bodybuilders do things a little differently, and the result is often magnificent muscularity and rock bottom body fat levels - without the negative effects

The secret to almost instantly increasing your strength by 1015 and endurance by 2030

What would you say if I told there was a substance that could almost instantly increase your muscle contractile strength by 10-15 and increase your capacity for prolonged aerobic exercise by 20 to 30 What's more, the substance is totally legal and has absolutely no side effects. Not only that, it can also help you burn fat more efficiently and increase your muscular development. You'd probably think I was talking about some kind of illegal steroid or performance-enhancing drug wouldn't you (Either that or you'd think I was just full of hot air ) Well, its true Such a substance really exists, and it's not a drug.

Exercise Prescription

A good example of an exercise program would include three stages. The first stage is a warm-up, where one should complete light calisthenics to activate and warm the muscles, immediately followed by stretching, which helps to maintain flexibility. The second stage is the conditioning stage, which consists of cardiovascular work to enhance the function of the heart and lungs and a resistance-training regimen to strengthen and tone major muscle groups, such as the quadriceps, hamstrings, chest, biceps, triceps, back, and abdominals. The final stage consists of a cool down, or reduction in heart rate to resting levels, as well as stretching again, since the greatest modification in flexibility comes from post-exercise stretching.

What about diet drinks and noncaloric drinks

As long as you're getting your daily allotment of pure water, it's fine to enjoy non-caloric beverages such as diet soda, tea, Crystal Lite, Diet Snapple or any other calorie free diet drink. Coffee is also fine in moderation (one or two cups per day), but be careful what you put in it. (We're talking regular black coffee here with maybe a splash of milk - no sugar). Many nutritionists and trainers suggest avoiding caffeinated beverages. Some studies have suggested that coffee lowers insulin sensitivity, which could hamper fat loss. However, in practice, I've never seen a fitness model or bodybuilder get less ripped because they drank coffee. Enjoy your coffee in moderation - a cup or two per day should pose no problem. Keep in mind, however that caffeine is a diuretic and large amounts of any diuretic can decrease your performance and your results.

Notes on the reduced carbohydrate diet menu template

This reduced carbohydrate menu format is more restrictive than the baseline diet and is designed for accelerated fat loss. It is intended for competitive bodybuilders, fitness competitors or non-athletes who want to get extremely lean or break a sticking point. It is effective for those with an endomorph body type or people who are carbohydrate-sensitive. It works by reducing total carbohydrate intake, thereby depleting glycogen stores and forcing your body to draw on stored body fat for fuel. It also works by managing blood sugar and insulin better than a high carbohydrate diet. Never remove all of the carbohydrates from your diet. Extremely low carbohydrate or zero carbohydrate diets are not necessary to get lean. Instead, you should decrease your carbohydrate intake slightly, eat fewer carbohydrates in the evening and change the type of carbohydrates you consume. Switch from processed and simple carbohydrates to natural complex carbohydrates, especially fibrous vegetables. Fibrous...

Resistance Exercise and General Physical Fitness

Initial efforts by health professionals to reduce FM involved endurance exercise protocols mainly because of the large impact on total energy expenditure and links to coronary heart disease risk amelioration. More recent efforts using resistance exercise training, or combinations of resistance and endurance exercises, have been tried to maintain the interest of participants as well as to positively affect body composition through stimulation of anabolic stimuli (Grund et al., 2001). Practitioners of speed, power, and resistance exercises can change body composition by means of the muscle-building effects of such exertions. Moreover, exercises that strengthen muscles, bones, and joints stimulate muscle and skeletal development in children, as well as assist in balance and locomotion in the elderly, thereby minimizing the incidence of falls and associated complications of trauma and bed rest (Evans, 1999). While resistance training exercises have not yet been shown to have the same...

Chronic Illness And Friendship

Disease experience has been shown to correlate with levels of self-competence, including physical attractiveness and global self worth, even after controlling for disease severity (7) suggesting psychosocial factors such as friendships can play an important role in disease outcome. Peer support may therefore be particularly important for this group and act as a buffer against the stresses of the disease.

Why You Cant Believe Everything You Read

Most bodybuilding and fitness magazine publishers own supplement companies and they use their magazines to promote their products. By putting information about new supplement breakthroughs into editorial format, they appear much more believable. That makes magazines the perfect tools for selling supplements and weight loss products. As a result, many magazines have turned into nothing more than thinly-disguised supplement catalogs with the single purpose of brainwashing masses of easily-influenced consumers.

Raising Awareness Of Weight As A Health Issue

Growth history as well as relative to a healthy and appropriate reference population. For individuals under 20 years of age, BMI is a complex concept not only do weight and height change as the body grows, but body-fat content and muscular development are also changing, and there are significant gender differences in the pattern of change. Thus it is important to use gender- and age-specific BMI percentiles to determine whether a particular child has excess weight.

The Truth About Fatburning Supplements

If you want to get rid of body fat, you cannot merely treat the effect. Instead, you must trace the effect back to its cause and treat the cause. The cause of body fat is inactivity and poor nutrition. Until you increase your activity and improve your nutrition, no supplement or fat burning pill will ever help you in the long run. A sound nutrition program combined with weight training and aerobic exercise maintained for life is the only way to burn fat and keep it off permanently.

The secret about meal replacement products that the supplement companies dont want you to know

Supplement companies would like you to believe that MRPs have some kind of anabolic muscle building or fat reducing properties, but the truth is that they're nothing more than powdered food. Here's what a top bodybuilding competitor and a top bodybuilding trainer have to say about MRPs - Chris Faildo, Team Universe Lightweight Bodybuilding Champion Food is the cornerstone of nutrition. If you do not eat the proper foods - lean proteins, starchy carbohydrates, and fibrous carbohydrates - nothing else matters. No supplement can ever provide you with all the benefits that food supplies. We were built to process foods - proteins, carbohydrates and fats - not powdered or liquid supplements alone. If you want to make the best possible progress with your physique, I suggest that you forget the hype surrounding all supplement diets or meal replacement programs and get back to basics. And that means food. - John Parillo, bodybuilding nutritionist and author of High Performance Bodybuilding.

Eating food is a lot more work but it can multiply your results exponentially

Eating whole foods five or six times a day is not easy. It often seems like you're constantly shopping, cooking, packing food in plastic containers, etc. No one said this would be easy. But if you've become heavily dependent on liquid products and you're not getting the results you want, then you owe it to yourself to at least try nothing but whole foods for a while to see the impact it has on your physique. I think you'll see a huge difference. If you want to get lean and muscular, save the MRPs for convenience

Essential Fatty Acids EFSs Udos Choice oil blend or Flaxseed oil

In fact, good fats know as essential fatty acids (EFAs) can actually help you lose fat, gain muscle, increase energy and stay healthy. You should look at EFAs the same way that you look at taking vitamins and minerals - as insurance. - John Parillo, Bodybuilding Nutritionist and author of High Performance Bodybuilding.

More Products

Isometrics Mass
Adonis Golden Ratio System
Mi40x Muscle Building Program
Body Weight Blitz

Body Weight Blitz

Tired of hitting the gym with no results? Revealed! Get The Body Of Your Dreams In Your Own Home And In Only Minutes Per Day. Download today To Discover How To Ditch The Gym And Get In The Shape Of Your Life In Mere Minutes Per Day within this total collection.

Get My Free Ebook