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Common Diet and Weight Loss Mistakes
|Written by Lynn Glenn|
A good diet and exercise program is essential for bulking up. If you're a professional or a novice bodybuilder or just want to add muscle, having a good off-season diet and exercise program to make improvements to your physique is very important. But every off-season, many will fall short with their diet and exercise goals, losing out on adding much wanted muscle.
Top Diet and Exercise Mistakes
Not eating enough calories. If you restrict too many calories your metabolism will slow down, leaving you without the energy and fuel to make the muscle improvements you want.
Your diet doesn't include enough healthy foods. While you want to have excess calories in your diet while bulking, the majority of those calories should be from clean healthy foods : lean cuts of meat, complex carbohydrates and healthy fats .
Skipping meals. Your body needs protein every 3 hours for your muscles to have a steady stream of available amino acids. When your body doesn't have enough amino acids, it goes to your muscles to find them. Your body will begin to eat away at your hard-earned muscle for fuel. This is referred to as a catabolic state (i.e., muscle wasting).
Staying away from carbohydrates in your diet. Carbohydrates are a very important part of the off-season diet and a great energy source. Simple carbohydrates are great to have post-workout because they spike your insulin level and drive the glycogen into your muscles. Simple carbohydrates also help to drive the amino acids from your protein shake to aid in muscle building. Complex carbohydrates provide a more prolonged energy source and are great for breakfast or later in the day.
Too much cardio. Your body cannot make improvements in muscle size and shape if you are exercising and expending too much energy with cardio . Most people should stick to a moderate cardio exercise program like 3-4 low intensity 20-30 minute sessions a week. This will keep both your metabolism humming and your appetite up.
No cardio exercise. You need three 30 minute cardio exercise sessions a week to help with your bulking phase. By incorporating a cardio routine into your workout program, you will increase your appetite which makes it a lot easier to eat clean healthy food. You will also improve your cardiovascular system, which is critical when lifting heavy.
Too much machine use. Exercise machines do have benefits, when used properly and are great to supplement your program. But nothing works better than free weight basics with barbells and dumbbells, like squats , deadlifts , rows , bench etc. They recruit the most muscle fiber use which will lead to maximum growth and improvement.
Not enough rest/recovery time. In the off-season, the major goal is to put on lean muscle mass. You break down the muscle tissue in the gym, now you need to give your body time t...
Proven Tips to Lose Weight and Keep it Off
|Written by Jeff Behar, MS, MBA|
How many times have you tried to diet, but only to fail to lose the weight or keep the weight off? For many people diets continually fail to deliver results. Why? Because they are either based on the wrong principles or because they do not address important underlying principles or address needed lifestyle changes.
The following diet and weight management tips are proven techniques that DO work and if implemented can dramatically improve your chances for long term weight loss and an overall improvement in health:
The Secret to Stop Yo Yo Dieting
|Written by Administrator|
Want to know what the secret is to stop yo yo dieting? According to a new study, the secret includes several predictable factors (like exercise and healthy eating ), and one other important factor: fewer TVs and more exercise equipment in the home.
“The home environment really came out as a stronger factor than we would have anticipated,” said lead study author Suzanne Phelan, an assistant professor of kinesiology at California Polytechnic State University.
In this latest study researchers examined surveys of 167 people in different areas of the United States who had managed to lose 10 percent or more of their body weight and keep it off for five years or more. Two other groups — one in Philadelphia and one in Providence, R.I. — were overweight or obese and had a history of dieting.
The researchers wanted to understand those who successfully had lost weight and “see what really set them apart from other obese people who haven’t lost,” Phelan said.
Yo Yo Dieting Explained
Yo yo dieting, also known as weight cycling, is a repeated loss and gain of body weight due to excessive dieting. The term "yo-yo dieting" was coined by Kelly Brownell, Ph.D., at Yale University, in reference to the cyclical up-down motion of a yo-yo. In this process, the yo yo dieter is initially successful in losing weight but is ultimately cannot maintain the weight loss and begins to gain the weight back. The dieter then seeks to lose the regained weight, and the cycle begins again. Often the dieter gains back all the weight lost and puts on additional pounds, slowly adding more and more weight in the process.
The Weight Loss Study
The researchers found that the weight-losers were 3.95 times more likely than the heavier individuals in the Rhode Island group and 2.85 times more likely than those in the Philadelphia group to exercise.
Weight-losers were also 1.63 times more likely than that first group and 1.41 times more likely than the second group to engage in what the researchers called “dietary restraint,” which Phelan describe as “cognitive efforts — thinking about your food, counting your calories, monitoring your intake.”
The successful weight-losers also had fewer TVs, more exercise equipment and fewer high-fat foods in the home.
“You have to pay attention to your home environment if you want to succeed,” Phelan said. “Do you have TVs in every room? When you walk into your kitchen, do you see high-fat food or healthy food?”
One of the groups of overweight people was made up of more minorities, and its members were less likely to eat breakfast and more likely to have TVs, Phelan said. Yet overall, Phelan was surprised by how similar the two groups were. One was largely white, while the other was more diverse.
Dr. David Ka...