BODYBUILDING NUTRITION BASICS

Carbohydrates are critical for fat loss and proper body functioning. If you simply eliminate them from your diet you will suffer some nasty consequences.

Now the biggest issue here is that many fitness hopefuls are clueless when it comes down to the fine print of proper carbohydrate intake.

So here are 6 ways to increase the effectiveness of your carbohydrate intake:

1. Never go below 40% of total intake: If your carbohydrate intake is less than 40% of your total calories, your performance will suffer. Even worse, you may burn through precious metabolism-boosting muscle. You see, carbohydrates, not protein, are what preserve muscle mass.

2. Have liquid carbs immediately after a resistance training session: And you don’t have much time here because the effect you are going to take advantage of disappears very quickly. Now keep in mind that you don’t have to take a supplement, you can make a shake with natural ingredients.

3. Avoid bingeing on whole grain sources: Way too many people are eating way too many whole grains. And for best results moderation is key here. In fact, your focus should be on legumes and beans, not whole grains. In terms of health and fitness, you are better off with the later.

4. Avoid bingeing on fruit: Fruit is another area of confusion for many people. You see, massive quantities of fruit are not healthy for you. Instead, focus the bulk of your fruit intake during breakfast and before training. During these time periods your body will benefit the most from fruit.

5. Combine your starchy carbs with vegetables: Vegetables are a very powerful tool for increasing energy while simultaneously slowing down digestion. So try to combine your starchy carbs with vegetables as much as possible.

6. Avoid night eating syndrome: Night eating syndrome can singlehandedly destroy all your efforts to get in shape. So make sure you don’t gorge on carbs right before going to bed. Even worse, don’t have carbs in the middle of the night.

Carbs are not your enemy despite what all the marketing may say. So just make sure you take action here for the best results possible!

Author Katherine Crawford, an exercise physiologist and recent flabby arms sufferer, instructs on exercise for flabby arms. Unearth how to get sexy and toned arms by visiting her blog with shake weight reviews now!

Katherine Crawford Fat Loss beauty, diet, dietary supplements, exercise, Fat Loss, Fitness, food, health, hormones, metabolism, Nutrition, weight loss, weight loss program, wellness, women

Body fat is associated with the top 11 causes of death in the United States. Thus, losing body fat is not just about looks, it’s a matter of life and death.

So here are some tips to burn a little more body fat from your workouts:

1. Eat before exercising: Please do not buy into the whole working out on an empty stomach culture. Not only is this very painful, but it also reduces the caloric burn during your exercise and after your exercise. So, have a small snack before exercise for best results here.

2. Don’t sit: You need to do the majority of your exercises from the standing position. If you don’t, you will burn fewer and fewer calories. Even worse, using too many machines and sitting too much while exercising, reduces the real world application of your workouts.

3. Incorporate some balance training: Don’t make balance training the center of your workouts as most commercial fitness centers do. Instead, use it sparingly to activate a little more muscle mass while not compromising the hormonal output that heavy lifting creates.

4. Don’t abuse cardio: Ironically, too much cardio can reduce the amount of fat you burn because it can interfere with the intensity of your weight training. And weight training is the best way to boost your metabolism.

5. Use caffeine in small amounts: You want to use the smallest amount necessary for the biggest effect possible. And if you are a current caffeine addict, try to readjust your sensitivity by tapering off your intake. Then, slowly reintroduce your caffeine, but use the smallest amount necessary.

6. Rest less and less: If you slowly reduce rest periods as time goes on, you will notice increased fat loss. The key here is to make sure you do this slowly. Too much too soon will have you feeing miserable and out of breath.

There is no overnight method of fat burning unless you have surgery. So implement this techniques today and start noticing a slightly faster rate of fat loss.

Author Katherine Crawford, an exercise expert and former flabby arms sufferer, teaches women how to do bingo wings exercises swiftly. Figure out how to get sexy arms by visiting her website about how to shake weight with great speed now!

Katherine Crawford, M.S. Fat Loss beauty, diet, dietary supplements, exercise, fat, Fat Loss, Fitness, food, health, metabolism, Nutrition, weight loss, weight loss program, wellness, women

Are you aware that 3500 calories is one pound of fat? If you want to lose one pound in a week, you have to cut out 3500 calories, so to lose five pound in a week, you have to cut out 17,500 calories.

But the thing is, the average person only takes in about 2000 calories a day, or 14,000 per week, and that is pretty much what it takes to sustain your health. In other words, to diet away five pounds in one week you can’t eat anything, ANYTHING, for the whole entire week, PLUS one day before AND one day after the week. An average daily food intake of 2000 calories would need nine days of zero, zip, nada, none, no food whatsoever to lose 5 pounds. The problem should be obvious at this point: You can’t just diet fat off. It takes more than diet.

So if you eliminate food, you’re in for a rough ride. Your body has this involuntary reaction which we refer to as hibernation, in bears. As good a name as any in people, but we usually call it metabolism. When the food stops coming in, your metabolism picks up on it and starts burning protein, which is your lean muscle. It’s 75% water, and is your first line of weight loss. You lose your water. You ever see body builders with their protein drinks and protein bars and protein powder? Lots of muscle there, isn’t there? But the next thing that your metabolism does is worse. It starts to burn carbohydrates, which means that your fat increases. You start to put more weight on!

Since you can’t diet off the weight then it stands to reason that you have to work on increasing your burn rate. Normally a diet gets you to take in fewer calories and what you burn slowly reduces your size. Actually, you are just losing water, and because 75% of your lean muscle protein is water, pretty soon you start to gain again. You are in hibernation. Your body has made a choice. Give up the protein, live off the carbs, and store as much fat as possible. Any food you take in is converted immediately to fat to help you through this period of starvation. Remember, a bear can sleep though an entire winter without eating.

One thing is for sure: Body Builders are mostly protein, and very little fat. They don’t eat a lot of Big Macs and Whoppers. They have a totally different diet with protein drinks and bars and shakes. They couple that with some simple exercises, and they control their metabolisms. If you like that sort of look, they are usually pretty hot, yet they eat like there won’t be food tomorrow. You have to control the burn rate, not the caloric intake.

By now you must understand that you can’t just diet and make fat go away, so you have to make a choice, a complete lifestyle choice. You want to lose weight? Start with a little exercise to get your metabolism kicked up. THEN start your diet. After that you increase your exercise. By starting after you have increased your metabolism, the whole thing will be more effective, and the pounds will come off faster and more easily. The lifestyle change is more likely to be permanent.

This isn’t about trying to sell you a product; it’s about what will be good for you. Wrap your head around the fact that you put your weight on because you don’t burn everything that you eat. You store some of it, and over time, that weight becomes your weight problem. Storage is driven by consumption, and consumption is mostly about water. Protein is 75% water. When you go on a diet, after you clear out the water you burn protein from your storehouse.

You can’t just diet fat off because your body will give away all of it’s protein to protect itself, so you start to live on carbohydrates- and gain weight. When you lower your food intake, you lose protein, and this loss lowers your burn rate.

Ifyour diet seems to be taking forever, consider that 3500 calories is one pound. Go ahead, come to my website at the link, or see my blog. There’s lots of articles and the blog has some interesting opinions as well.

Ray Fitz Fat Loss calories, carbs, diet, diet and exercise plan, fat, Fat Loss, Fitness, lifestyle change, lose fat, metabolism, pounds, protein, take off pounds, weight loss

Energy drinks pack a powerful punch and they can help you get through the dieting lows when trying to get toned arms. However, chronic consumption of said drinks has its consequences.

Letting go of energy drinks can be hard. They are ultra convenient and all you have to do is drink a bottle and instant energy is yours.

But here is why you should think twice about taking energy drinks to help you get rid of arm flab:

1. Digestive lining degradation. Almost all energy drinks have one main ingredient in common: caffeine. And high amounts of caffeine can damage your digestive lining. It can also cause a lot of gastric distress.

2. Artificial masking of sleep debts. Just because you no longer feel the need to sleep, doesn’t mean that your body isn’t suffering the consequences. One consequence, is a reduction in the production of arm flab burning hormones.

3. Unconscious sleep sabotage. When you fall asleep, you’ll reawake at least 10 times. But the awakenings are so brief and light that you don’t remember any of them. Too much bottled energy during the day can increase said awakenings. The end result? Poorer sleep without you being aware of the cause.

4. Increased stress. Energy drinks stimulate your adrenal glands to release epinephrine, dopamine and norepinephrine. All of which give you a tremendous surge of energy. Over time, the constant bombarding of your adrenal system can accelerate aging.

5. Cellular dehydration. Caffeine does two things: it increases dehydration and it masks the effects of said dehydration. This is not a good combo for arm flab. After all, cellular hydration has a direct impact on recovery, fatigue, mental state and metabolism.

You are much better off sticking with loose leaf teas instead of energy drinks. However, you still have to be careful with abuse here. If some area in your daily routine is lacking, attack it before popping more caffeine. This will be a much better approach for losing that arm flab.

Secure free and valuable advice on the top toning movement exercises for upper arms immediately by going to Katherine Crawford’s M.S. website Sleeveless in 7. And figure out how to get sexy and lean arms ASAP by visiting her blog about arm exercises immediately!

Katherine Crawford M.S. Fat Loss beauty, dietary supplements, exercise, fat, Fat Loss, Fitness, food, health, metabolism, Nutrition, weight loss, weight loss program, weight loss programs, wellness, women

Drinking tea is something the people of China have been doing for thousands of years. Recently in the states more and more people are starting to drink tea. There are all kinds of teas: black, white, green, red, jasmin, wu long, and oolong. Teas are known to help with weight loss and lower stress levels. The question does tea speed up your metabolism is most certainly an important one.

Tea has many benefits and one certainly is that increases your metabolism. The metabolic rate will increase tremendously to help you burn more calories during your day. This will help you shed pounds and in addition when you drink tea it reduces your appetite so you won’t be hungry as often.

The American Journal of Clinical Nutrition does studies on weight loss. One particular study they did dealt with green tea as a supplement to your diet. They found that the individuals who drank tea burned 30-40 percent more calories than those who didn’t drink tea. There was even one study that compared two particular individuals of the same weight classification. The one who drank tea lost double the amount of weight as the one who didn’t drink tea.

So to answer the previous question does tea speed up your metabolism. The answer is most certainly yes. Researchers also found that people who drank tea were losing weight and burning more calories than people who just took caffeine supplements alone.

Many teas have different levels of antioxidants and different amounts of minerals. But think about adding some oolong tea, green tea, or any other form of tea to your diet if your wanting to lose weight and drink something healthy for your body.

Tea is a totally natural product that not only helps with losing weight, it also helps protecting from diseases such as cancer and certain heart problems. So improve your health, start taking tea today.

Jared Rothe Dieting diet, Dieting, health, metabolism, nutrients, tea, weight loss