13 Basic Body Building Tips

"the straight skinny on diet and nutrition for the body building athlete"

Nutrition:

• Nutrition is the most important part of athletic/fitness achievement. A proper nutrition program is eighty percent of an effective fitness program!

Water

• Water is the most important nutrient in your body, and is essential to a good, healthy diet.You must drink at least 80-100 oz. (10-12 glasses) every day. No exceptions!

Foods

• Your daily food intake should consist of 30% protein, 50% carbohydrates and 20% fats.
• Eat good, lean sources of protein such as fish, chicken breast, turkey breast, egg whites, or any of numerous protein powders/shakes that are on the market.
• Its best to consume complex carbohydrates such as white and brown rice, sweet and white potatoes, fresh fruit and vegetables,
• Low-fat whole wheat bread or wheat/oat bagels. You do need to allow for some fat in your diet, but try to avoid saturated fat from animal protein.
• Try to get you fat from monounsaturated sources like, olive oil, walnuts, peanuts, almonds and various others. Allow yourself one small dessert daily (

Avoid

• High calorie foods and dishes containing fatty dairy products, and high saturated fat.
• If you must eat something really fattening, eat only small, cautious and infrequent portions.
• Whenever possible avoid rich dressings and dips altogether. Don't eat desserts before bed and avoid anything two hours before bedtime if possible.
• You do not burn a lot of calories while sleeping. Calories in your stomach during sleep risk being stored as fat.

Multivitamin/mineral and Protein supplements

• A power/shake mix is another useful aid in your quest for a faster, more efficient metabolism. It is an easy way to get in a quick meal replacement, but don't make these the bulk of your diet.
• Try to limit yourself to around two liquid meals daily with the other 2-4 meals being solid meals.
• The shakes contain high quality protein; some even contain carbohydrates, so pick one you like and use it in conjunction with your food.
• Supplement shakes are a quick alternative to eating a meal. A shake can be blended up on the run, quickly and efficiently.

Meal Frequency

• Meals need to be eaten more frequently and in smaller portions, three to four hours apart.
• Frequent meals are important in helping to speed up your metabolism.
• Speeding up your metabolism is the only way to permanently lose body fat and obtain lean muscle mass.
• When you begin eating your meals more frequently your body will begin to burn energy at a faster rate.
• A faster metabolism will result in more calories being burned during the day, as well as giving you higher levels of energy. Eat 4-6 small meals each day!

The Cooler Plan

• Avoid eating out at all cost! This may be extremely hard for some and easier for others.
• The bottom line is you don't always know what you are getting. It is amazing how it always taste better at the restaurant.
• Have you every wondered why? Fat and sodium that's why! Good old grocery store food will be leaner every time (nobody said it would taste better!).

Challenge

• Getting and maintaining a consistently low body fat is something that requires a certain amount of personal challenge and sacrifice.
• Eating a small meal every three to four hours can be done. It may require a bit more time, but if you learn to think and plan your grocery store visit and your meals, well ahead of time, you are certain to be successful. I recommend making a priority list.

Effective Time Management

• Many people fail in their quest to get lean because they do not utilize time better, and more efficiently.
• Allocating time to eat in frequent intervals and to religiously perform cardiovascular work combined with weight training is the core to lowering your body fat.
• It is simply a matter of giving up leisure time to prepare meals and workout!
• Certainly, a learner healthier body is worth a few hour of your leisure time.
• If you are going to get lean, you must plan your day thoroughly. Spontaneity will kill your lean and frequent eating habits every time. Plan out your day, everyday, and work your plan!

Eliminate Negative Influences

• Getting away for those negative influences in your life is a huge part of getting lean. This bad influence could be anyone, brother, husband, wife, best friends, etc.
• Do not let anyone, or anything sideline you. Stay focused on your goals!

Cardiovascular Exercise

• (Running, Walking, Stepper, Treadmill, Bike, etc.) Consistently performing cardiovascular exercises is essential to speeding up your metabolism and effective in burning away fat, as well as strengthening the heart.
• Your card exercise is best done when blood sugar is low.
• First thing in the morning or after you workouts, are the best and most effective times to do your cardio.

Recovery

• Your body will need rest to achieve your fitness goals.
• Never workout more than 4 days a week and be sure to get 6-8 hours of sleep nightly.
• One of the most common mistakes among gym patrons is over training! Don't fall victim to over training. Too much of a good thing can be bad.

Consistency

• is the most important thing of all, in both your eating habits as well as your weight training and cardiovascular exercise.
• You must perform at least three days of each in order to see results! Less than three days a week just doesn't cut it for most.