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The Essential Body Building Diet

The Essential Body Building Diet
14 Oct

The Essential Body Building Diet

A good diet is essential to an effective body building program.  You can workout with the intensity of a professional, but if your diet stinks, you won’t be doing yourself any good. Consider the following general tips for your nutritional needs.

– Drink skim milk or soy milk
– Cut sugar from your diet. Use artificial sweeteners instead.
– No regular soda! Diet is better for you anyway and doesn’t
  contain sugar
– Pizza and hamburgers are a big no-no. Not only are they high in
  bad fat content, they are highly caloric and can cause you to overeat
– Eat lots of fish to increase your levels of Omega 3 fatty acids
– Chicken breasts are good for you as well
– Allow yourself one cheat day a week where you can indulge in
  something you’ve been craving. Just don’t overdo it on your
  cheat days or you can undo all you’ve accomplished.
– Limit the amount of fruit you eat. While fruit is healthy, it can
  have a detrimental effect on your workout.
– Protein and complex carbohydrates are very important
– Instead of eating three large meals a day, eat six smaller ones
– Don’t skip meals
– Vegetables are always a good choice at mealtime
– When eating out, choose foods wisely.
– Avoid most fast food restaurants or opt for healthy choices –
  remember no burgers!

The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to  eating right, you’ll find yourself not even craving the foods you used to eat.

In case you’re a little confused over what and how to eat, consider the following sample meal plans.

Proteins
White meat chicken or turkey
Canned tuna
Canned salmon
Fresh Fish
Shellfish
Eggs
Tofu
Soy
Red meat like steak or roast

Complex Carbohydrates
Oatmeal
Potatoes
Yams, Sweet potatoes, Acorn squash
Rice
Legumes
Corn
Vegetables
All water based types.
Lettuce, Cabbage, Spinach
Asparagus
Bok Choy, Leeks
Tomatoes
Celery
Onions
Green Beans
Broccoli, Cauliflower, Radish
Zucchini Squash
Mushrooms
Carrots
Peas 

Fruit
1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya

Dairy
1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese
Wheat Products
2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas
Snack Foods
Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Nuts
Dried Fruit  

A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we’ve said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart.

Muscle Building Shake
1 cup ice cubes
¾ cup egg whites
¾ cup vanilla soy milk
1 cup frozen strawberries
½ banana
½ cup cranberry juice
Put all ingredients in a blender and blend on high for 30 seconds.
Drink.

Protein Smoothie
1 cup fat free milk
1 cup fat free vanilla yogurt
1/3 cup frozen blueberries
¼ cup frozen cherries
½ cup Egg Beaters
1 Banana

Toss all of the ingredients into a blender and blend until smooth. Nutrition is very important when you are trying to build up muscle mass. You don’t necessarily have to be dieting, but you do have to be conscious about what you are putting into your body so that you can maximize your workouts.

Another tremendous thing you must know about in your body building program is rest.

Rest is a standout amongst the most disregarded parts of an activity regimen, but actually it is really a very vital rule. Rest is one of your most significant devices for development that you can have in your body building armory.

Muscle adjustment and development regularly happens around evening time. Amid the  suspended condition of liveliness you are in, your body is doing exactly what you have been requesting that it do amid your exercises – build muscle.

Absence of rest can intoxicatingly affect your body. According to the Journal of Applied Sports Science, being alert for 24 hours has indistinguishable physical impact from a blood liquor substance of 0.096, which is over the lawful driving utmost in many states.

Working out in this state has its conspicuous drawback. For starters, your absence of strong coordination places you at a significantly higher hazard for  injury. Similarly as you’d never make a beeline for the rec center subsequent to drinking a couple of beers at your neighborhood bar, you ought to never work out after not resting the night previously. You’re in an ideal situation holding up until the point when the following day when your body has been given legitimate rest.

What are the prescribed procedures with regards to getting enough sleep? Here are a few pointers:

Try not to practice before sleep time. Body temperature has a huge effect on our capacity to nod off. As your body temperature lowers, you begin to feel languid. On the off chance that you work up a perspiration before trying to rest, you will experience issues nodding off and it could take your body a few hours to chill sufficiently off so you  can float off.

Take a stab at having a light nibble before sleep time. A few people can’t help contradicting this hypothesis, yet on the off chance that you go to bed on an unfilled stomach, it can divert from your capacity to nod off. Ensure this snack is light, however.

Get something like eight hours of value rest every night. This will insure that you get the rest and recuperation that your body needs to have the capacity to work adequately amid the day.

Keep your room dim and cool. Have a go at having some white noise in the room like a fan running.

Try not to drink a great deal of liquids before rest, particularly tea or coffee.  Not just will the caffeine keep you alert, however you’ll need to use the restroom all the more frequently also which will bother your rest.

Set up both a customary rest cycle and in addition a pre-sleep routine. This will enable you to flag your body that it’s chance to think about resting.

While your body is dozing, your body’s union of protein increases. This is the thing that influences you to develop. Your body can recuperate and repair any harm you did amid the day while you are very still. A lion’s share of development hormones are likewise discharged when the body is in the rest state. Development hormones are critical in expanding bulk.

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