10 Diet Rules That You Can Break

 

You mean to tell me that there are actually diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms – most of which won’t help you lose weight or make dieting any easier.

10 Food Rules That You Can Break:

1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn’t matter.

2. It’s best to eat at the same times every day. Eat when you’re hungry, not when the clock says it’s time to eat.

3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.

4. Dietary fat keeps you feeling full longer, so you’ll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.

6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.

7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of y10 diet rules that you can breakour metabolism.

8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won’t make you gain weight more than any other food with the same number of calories.

9. All calories are equal. This is somewhat true, however; you’ll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger.

10. If you don’t clean your plate, you’re wasting food. If you just don’t feel right leaving the table until you’ve cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat.

Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken – without guilt!

 

Some related articles you may like:

A Simple Guide on Bodybuilding Nutrition

Dissecting The Cheat Meal

Post Workout Nutrition

Antioxidants and Muscle Health

 

Antioxidants and Muscle Health

Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also degenerate our muscle cells.

Staying clear of situations that cause a release of free radicals to surge is one way of prevention and taking antioxidants as a supplementation is another. There are many situations that will increase free radical activities such as sun burn, stress, smoking, alcohol consumption, pollution, and excess working-out amongst others. Yes, we get a surge of free radicals when we work out, especially intensive exercises because we are putting our bodies under tremendous stress. These muscle destroying activities will continue for hours and even days depending how intensive your exercises are.

This is where antioxidants supplementing comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscle and thus allowing better muscle growth.

So if you want your muscles to recover faster and want to grow bigger muscles after your workouts, supplementation with antioxidants may help. There are many antioxidants supplements in the market. Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid, Beta Carotene etc

So our moms  may not have known about antioxidants and its effect of free radicals on our body, but with the given information, it was right when they insisted that we take our vitamins. Protect your muscles and general health with antioxidants!

 

9 Tips For a Healthy Football Season!

9 Tips For a Healthy Football Season!

It’s that time again – Time to break out the old jersey from the closet and BBQ some amazing ribs and burgers on game day! Ok, we may not all enjoy this traditional gathering of manliness, but if you’re like me, the sound of football makes me excited like a child at Christmas.

From the word go, the Football season seems provide a plethora of reasons to eat badly. It starts near Labor Day, and goes right on past to New Years. Typically during this time of year our eating habits include foods and drinks that are so delicious, yet carry negative effects.

So I thought – how could someone have a fun football season, and still fit in their clothes that they wore during pre-season. Below are 10 things that could possibly help you reach that goal. They may seem like no brainers, but if you take heed you will survive another year without moving to the next waist size. Enjoy the season!

1. Don’t Start a New Diet

First things first, don’t even think about dieting during the holiday season. That is, don’t start a new diet. Your biggest goal during our most favorite season is to maintain your weight. This way you can partake in your favorite beverage and snacks without any guilt.

2. Something Simple and Delicious

I would recommend bringing a light dip with either multigrain or wheat bread, so you have something that is somewhat healthy to munch on. There is a company (I think it has the title of chef in its name) that sells dips and breads that anyone can make, and are a healthy alternative to normal snacks. Just ask your wife, girlfriend, or any woman where you can find a beer bread mix.

3. Drink Light

The beverages tend to be favorites for many during this time of year, so be wise in your selection. If you must have a mixed drink, try something like a clear liquor and diet soda, a light or ultra light beer, or a nice glass of wine. I know wine doesn’t scream manly, but it is an alternative. Remember this shouldn’t be painful, just well thought-out.

4. Slow Down

Good or bad, football games tend to be lengthy, use this to your advantage, and take part in the eating and drinking at a slow pace. The slower your intake, the better chance you will fit in your jeans come spring time.

5. Halftime Runaround

Chase the kids, or take a walk, whatever it is, make sure you keep up on some type of activity other than couch coaching, and channel surfing. The best time to do this is between quarters, at a commercial or halftime. Winter time is hard enough for many people with the cold and darkness, so some activity will help you gain or maintain physical and mental acuity. If you live here in Arizona however, winter time is AMAZING outside. There’s no excuse to throw the football around once and a while.

6. Come Prepared

Eat at home before you head to the football stadium, or over a buddies house. This should help prevent a complete submersion in to the food and drinks. Believe me when I tell you, you will feel much better knowing you don’t have to drive home with your pants unbuttoned, either because of pressure or an untimely stomach pain.

7. Moderation is Key

Eat some chicken wings, not the entire chicken. I think that’s clear, and best of all it applies to all food! And anyway, who wants to get stains all over their new Larry Fitzgerald jersey?

8. Do Your Guests a Favor

If you have the chance to host a football game, stack the odds on your side by putting veggies, and light snacks out rather than the pizza and wings. I mean really, do we as men pay any attention to what we eat while we are watching a game. So long as the drinks are cold, and our food crunches, we are in heaven.

9. Avoid Fast Food

This rule applies all year long. Stay far and away from fast food joints. It may seem like a good idea while you’re on your way to the game, but we all know it’s not filling enough. Those tasty fats will leave you wanting more and more. Save yourself the hassle!

Hope this was helpful guys. Enjoy this football season, it should be a good one!

 

Article with credit to: Nanook, www.imaman.com

Dissecting The Cheat Meal

 Dissecting The Cheat Meal

One of the most discouraging and/or possibly uplifting meals in many people’s fitness regimens is the cheat meal. There has been endless debate on the subject of allowing your body to consume those hard to resist, fatty, salty or just plain amazing tasting treats once per week. When a person trains consistently, it seems nearly impossible to eat clean ALL the time. Somewhere along the line life will get involved and temptations will get the best of you: someone brought cake to the office or doughnuts to the company get-together. We’ve all been there. Other commitments outside of the gym will force you decide which is more important: your results, or the free chocolate chip cookies sitting in the break room. You may be more of a salty person like myself who craves Mexican food or fatty cheeseburger, but in the end it’s all the same. For many people, cheating on their diet will leave them discouraged like they messed up big time, and as a result, they feel the need to put up the extra effort in their next workout.

I’m here to present you with good news! There are benefits of adding a cheat meal once per week, although there are some conditions. Let me break it down…

Subject #1:

Let’s say Kylee works out 5 times per week. She resistance trains with weight 3 times and does cardio each day as well as yoga once per week. Her cardiovascular training has a high intensity which allows her body to burn calories and fat EVEN when at rest. Over the weekend she allows her body to rest up in preparation for the following week’s workouts. On Sunday her parents are having a BBQ to celebrate her sister’s birthday. Whats on the menu?? Burgers, beer and cake. Is she allowed to enjoy the meal along with her family?

Yes/No?

The answer is yes! With the amount of effort Kylee puts forth in her training each week, it is completely safe to switch out a regular meal with something not as nutritionally beneficial. Now let’s look at someone else:

Subject #2:

John is a regular guy who spends 3 nights a week away from the family to run on the elliptical at the gym. He pushes himself to a light sweat for 30 minutes each day. His diet is random depending on his schedule and sometimes he misses a meal here and there because of work. He has specific fitness goals but lacks the dedication to achieve them. Should he have a cheat meal over the weekend due to his lack of food or the busy week he had?

Yes/No?

The answer is no! If a person lacks the ability to stick to a desired goal, then most likely they do not want it bad enough. If fitness and health are a priority in your life your body will reflect it completely. For John, a cheat meal will only set him back because his body lacks the consistent nutrients it needs to make improvements!

The lesson from this: if you’re looking to achieve a fitness goal, your food intake must be consistent with your training. You will need both parts, not just one individually. So here are some rules to follow with cheat meals:

1. It’s not a cheat DAY.

Don’t get these confused. This doesn’t mean that every meal is a free-for-all on the day you pick to cheat. Have some self control and keep it to just one meal.

2.  Plan ahead of time.

If you know the day that you’ll be able to get a cheat meal in, it will help your mind battle through your weekly cravings for the GOOD STUFF.

3.  Don’t pig out.

Just because it a cheat MEAL doesn’t mean you should sit at the nearest home town buffet for 6 hours stuffing your face. It’s all great in moderation.

4.  Get creative.

Sometimes the best way to avoid those bad cravings is to spice up your good food with a little flavor. Healthy food can be enjoyable; all it takes is a little effort. Many protein powders can be added to ordinary meals or desserts to give extraordinary flavor.

5.  You are what you eat.

If your diet does not compliment your training habits then you do not deserve a cheat meal, it’s the truth! Once your nutrition is a priority and everything is in place, then have at it.

Summary

If you’re looking for fat loss then the cheat meal is a great option to increase your metabolic rate by “stirring the pot.” With consistently high amounts of nutrient intake over time, the body will adapt to these foods just like the body will adapt to training. It’s important to change things up and also allow your mind to catch a break. We’re all human here, and we seek out great-tasting food; so one cheat meal per week will do no harm for a dedicated and committed fitness individual!

– Mitch Muller

CPT – MindsetFitness.net

Sample Bodybuilding Meal Plan

Looking to gain some serious mass? Learn to eat the same way that you train: beastly! The following meals should be consumed throughout one full day. Each meal should be taken in every 2-3 hours apart. Foods can be subject to change to fit your individual preferences so don’t freak out if you don’t like broccoli, there’s other options…

This bodybuilding meal plan consists of about 40% Protein, 35% Carbohydrates, and 25% Fats

Meal 1:bodybuilding meal plan

  • 1cup oats

  • 16oz fat free milk

  • 1 med banana

  • 1 1/2 scoop whey

Meal 2:

  •  8 oz Chicken, fish, lean beef

  • 1 cup yams

  • 1 cup green beans

  • 15 almonds OR almond butter

Meal 3: Turkey sandwich

  • Rye bread

  • Lean turkey 15g -20g protein

  • Spinach replacing lettuce

  • Tomato optional

Meal 4: (post workout) only on lifting days.

  • 1 scoop DGC carbs

  • 50g whey

Meal 5:

  • 8 oz Chicken, fish, lean beef

  • 1 cup yams

  • 1 cup green beans

  • 15 almonds OR almond butter

Meal 6:

 

  • 8 oz fish

  • 2 cups broccoli

Meal 7 optional:

  • 2 scoops casein protein before bed

*Remember, if you are pressed for time during the day and you cannot consume a full food meal, just replace it with a protein shake to keep your metabolism moving. Don’t miss a meal!
 

Sample Bodybuilding Meal Plan

The Importance of Water

The Importance Of Water

At the very bottom of the exercisers “pyramid of success” should be a solid foundation. This would include all nutritional foods and food sources that the body relies upon each and every day. The easiest one that seems to be overlooked is water. We all know that the body needs to remain hydrated and replenished in times of physical activity. Even during the slightest form of exercise or rest the body will still need water in order to remain in a homeostatic balance. Keeping everything running smoothly is its’ number one goal.

So how does this effect exercise, and how much water should I be drinking?

In the physical goal of building muscle, the primary focus is to push as much water as possible into the muscle cells. The more water that is available inside the muscles, the better the muscle will function. This will allow it to run at full size and strength capacity, and leave your muscles feeling fuller and ready to get the job done. Maintaining a positive nitrogen balance will yield greater results and will directly impact your muscle growth.

The amounts of water that you take in may vary depending on your activity level or environment that you live in. However as far as exercise goes, you should be taking in water before, during and after each workout. Some organizations are very specific on how much water is recommended during a given day, but from my personal experience, drinking one gallon of water a day is an ideal amount. It may sound like a lot at first, but if you break it down into smaller bottles then it can be very easy to consume this much.

During times of training, it is recommended that you drink 8 ounces of water every 15-20 minutes. This will keep the body replenished due to sweating and exertion.

Also, make sure to know the signs of dehydration! It’s extremely important to listen to your body and what it’s telling you. Some of the major signs of dehydration include: Thirst, dark-colored urine, lightheadedness, loss of appetite, dry skin, dry mouth, fatigue and weakness.

One last thing…

When the body is sweating during exercise, four main electrolytes are lost: Sodium, potassium, calcium and magnesium. There are a few sports drinks that contain these helpful electrolytes that are great for staying hydrated, especially during times of increased exercise. Nothing can replace water completely, but drinking Gatorade, Powerade, Vitamin Water or some sort of electrolyte additive can have positive benefits when taken during physical activity.

-Mitch Muller

CPT – MindsetFitness.net

References: Symptomsofdehydration.com, “Ten Nutrition Rules for Beginners” Joe Wuebben

 

Clean Bodybuilding Breakfast

 Clean Bodybuilding Breakfast

Bell Pepper Oat Omelet

This is a great recipe for those bodybuilders on a clean bulk and who are looking for a clean bodybuilding breakfast. The carbs from the oatmeal and are nice refreshing change of pace from your every day rice and potatoes. Thinking outside of the box is imperative for any person who wants to be in shape.

Clean Bodybuilding Breakfast | Ingredients:

-1/2 cup red bell pepper, chopped

-1/2 cup yellow bell pepper, chopped

-1/2 cup mushrooms, chopped (optional)

-1/2 cup green onions, sliced

-2 garlic cloves, minced

-1 tsp olive oil

-1 3/4 cups oats, uncooked

-Egg whites or 1 whole egg, lightly beaten

-3/4 cup chicken broth

-1 tbsp fresh basil leaves, minced or 2 tsp dried basil

-1/2 tsp salt

-1/4 tsp black pepper

Clean Bodybuilding Breakfast | Directions:

In a 10” nonstick skillet, cook peppers, mushrooms, green onions and garlic in oil over medium heat. Stir occasionally and cook until vegetables are crisp and tender, about 2 minutes. In large bowl, mix oats and egg whites until oats are evenly coated. Add oats to vegetable mixture in skillet. Cook over medium heat, stirring occasionally, until oats are dry and separated, about 5-6 minutes. Add broth, basil, salt and pepper. Continue cooking, stirring occasionally, 2-3 minutes or until liquid is absorbed. Serve immediately.

Hope you enjoy is amazingly clean bodybuilding breakfast of champions!

– Mitch Muller

P.S. – If you enjoyed this article about the clean bodybuilding breakfast, imagine doing a daily update about it and getting paid!

Visit Mitch’s Empower Blog to check it out –> Click Here – Clean Bodybuilding Breakfast

 

 

Bulking and Cutting

Bulking and Cutting: Do I need them both?

If you’re looking to pack on some serious mass then it’s time that you start taking your diet seriously. The muscle will not come if you aren’t giving your body what it needs, when it needs it. So I want to explain the “Bulking and Cutting” method a little more…

This approach has been used by many bodybuilders, fitness models and regular, every day people who want to transform their bodies into solid muscle with very low body fat levels. And to say the least, bulking and cutting works! There are so many different ways to go about cycling to two phases of bulking and cutting, but no matter how you apply it, both will absolutely work to your benefit.

I’ve heard so called “fitness experts” claim that it is impossible to gain muscle and lose fat at the same time; that the only way to effectively do this is to separate it out into two phases: bulking and cutting. In my opinion this is completely wrong. And I’ll explain why…

-To gain weight, you must consume more calories than you burn off in a given day.

-To lose weight, you must burn off more calories than you take in on a given day.

HOWEVER, if you know how many calories you burn off in a given day, you are now able to “fine-tune” your diet to compliment BOTH muscle gain and fat loss. This is assuming that you are performing some sort of cardio interval workout as well as weight training on that day. The cardio interval will reinforce the fat loss, and the weight training will reinforce muscle gain. It is impossible to GAIN weight on a cutting diet, however it IS possible to LOSE FAT on a bulking diet.

Let’s say that your calculated caloric needs for a workout day is 4000. 2000 of these calories are burned at rest, 1000 are used for basic daily activity and sleep, and the last 1000 are used for your workout. If 500 calories were used up while doing interval cardio, then that is 500 calories of fat that your body used for energy. This equals FAT LOSS.

During your weight training, you burned 500 calories as well. To make sure that you’re adding muscle to your frame, you must consume at least 500 more calories a day to aid in muscular development. (Your body needs energy to build muscle!)

If 500 calories of fat were already used up by the body, then adding those extra 500 calories will NOT go towards fat storage; they’ll be used to build up new muscle! Does that make sense?

These are just rough estimate numbers but hopefully you’ll see my point. Your body may require more energy and calories to aid in muscle growth but this will all be determined by individual calculations of your own caloric needs. I’ll be sure to post this formula later on!

Back to bulking and cutting…

Bulking can be simply described as gaining weight. The primary focus of this phase is to add as much muscle to your body as possible, even if it comes with some fat storage as well. This will require many extra calories to ensure that muscle growth continues. Once you’ve packed on enough size, then it’s time to cut all the excess fat and keep as much of your hard-earned muscle as possible. This is referred to as the “cutting” phase.

I recommend this type of cycle because it allows your mind to focus on one goal at a time, instead of two. But as I said earlier, it is not impossible to do both at the same time! It just may take a little longer and your diet must be near perfection. If you’re young and skinny then don’t worry about adding extra fat. Your metabolism will take care of itself, so take advantage of eating as much as possible, while still eating clean. If you’re heavier, make sure your diet is on point, and get to a weight you feel comfortable at before any bulking begins.

If you have any questions just ask!

-Mitch Muller

C.P.T MindsetFitness.net – Bulking and Cutting