7 Rules that Guarantee Diet Success and Water
As a personal trainer at Bally's Total Fitness in Philadelphia, I have come across a number of people that claim to either be unable to lose weight or unable to stick to their diets. I personally think there is no one that is unable to lose weight and that most people that can not seem to lose weight often need just a slight adjustment in how they apply their diet.
There have been a large number of people that have, with my help, seen excellent results by making very slight changes in their diets. Sometimes it is nothing more than cutting back on a bag of potato chips; sometimes it is adding a real breakfast to their diet.
After a while I developed what I call "The 7 Rules to Eating Correctly." Tthese 7 rules were created to keep my clients on track with their diets. Whenever they would ask me why they had not been seeing the results that expected, I would ask which of the 7 rules had they failed to follow. From observation, I realized that anyone following these rules would give the results that he or she desired.
With age I realized that I needed to add much more water into my diet and rule number 8 was born.
I really believe that if you combine these 8 rules to your diet, no matter what diet you are advocating you will see results.
#1 - Supplement, supplement, supplement; Even though you may be eating very healthy there is no way to ensure that your body is getting the nutrients that it needs better than supplementation. At the very least have a multivitamin/ multi-mineral, antioxidant complex, and calcium. It would be even better if you could use the supplement that I selected and as bodybuilders best vitamins, minerals and amino acids.
# 2 - Eat Breakfast; breakfast should be a complex carbohydrate like oatmeal, a protein and fat. By now you fully understand why breakfast is so important, if you never lifted a weight in your life this would still the most important rule to good health. Treat breakfast like American Express "Do not leave home without it!"
# 3 -prepare your meals ahead; two days, or even a week ahead if possible.
By preparing your meals ahead you help to fight of the desire to snack or select the wrong foods when meal time comes. I find that most of my cheating comes when I get hungry and had to skip a meal for some reason.
# 4 - Eat every three and one half hours to 4 hours, assuming you are taking in enough proteins this will keep your body in positive nitrogen balance. Make sure you get enough protein since protein is what bodybuilding is all about. It is very important for type II diabetics that by eating many small meals (I eat from a saucer) a days you can better regulate your body's insulin levels.
#5 - Never Snack: I define snacking as anything that you consume that is not a part of your scheduled diet and:
? Has Pleasure as the sole purpose of consummation
? It does nothing to build muscle, put you into a positive nitrogen state, regulate you insulin levels, or stop the development of free radicals.
? Has a protein to carb ratio of less
than 1 to 1
? Fat content is greater than 25% of total calories of the product.
Please understand that this is the total of a meal. Not all items, as an apple has a protein to carb ratio of less than 1?to-1 it can be scheduled as part of your diet for a given time of day and therefore is not a snack. However, an apple that you grab from off your buddies' desk at work is a snack. Snacks are those meals that are not planned. Success in bodybuilding is about being in control of every aspect of the sport.
# 6- Eat complete meals; if you are hungry eat!
If you are not hungry do not eat.
Meals should be planned. Since the body can only ingest so many calories before it becomes fat it makes sense to save those calories for proteins and vegetables, rather than snack. In my opinion there is no such thing as a good snack because it takes away from you planned meals.
# 7 - Eat when hungry, and only when hungry; if it is been at least 3.5 hours since your last meal and you have a physical desire to eat then you are hungry. I do not subscribe to the thought of not eating after 6pm. I believe that if you select the correct foods and your body does have a desire for the foods than you should eat no matter what time it is.
I believe in eating fairly clean all the time so I do not diet for contest like many bodybuilders I just increase my aerobic activity.
# 8 - Drink plenty of water try to get at least 1 oz of water for every lb of body weight. The first complaint that I hear even from bodybuilders is that that was too much muscle drinking water is new to you I found that drinking it before a meal rewarding yourself make with the meal is easier. Always drink water throughout your workout. I drink no less than a liter of water during my workout more on legs and back day.
So there you have it the armor you will need to fight the battle of the bulge.
Troy Pearsall
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Fiber ? More Appealing Packaged In A Pear!
(NC)?Fiber is a very beneficial substance for your body. And when fiber is delivered in the delicious and sweet package of a fresh pear, it takes on a whole new level of appeal.Pears are one of the most fiber-filled fruits around. With 4 grams of dietary fiber per serving (one medium sized pear, think the size of a baseball), pears are a good source of fiber ? one pear will give you about 18% of the recommended daily intake of fiber. More information about pear nutrition can be found at www.usapears.com.In addition to its digestive tract benefits, fiber has a load of other health benefits including:? Fiber slows how quickly sugar goes into the bloodstream, which may reduce peaks of blood sugar levels ? very important for diabetics.? Low-fat diets rich in fruits and vegetables (foods that are low in fat and cholesterol and that contain dietary fiber and vitamins A and C) may reduce the risks of some types of cancer and coronary heart disease.?...
Fiber ? More Appealing Packaged In A Pear!
Diets > Fiber ? More Appealing Packaged In A Pear!
Leading Heart Disease Expert Al Sears, M.D. Offers Complete Heart-Health Program To Combat America?s #1 Killer ? Heart Disease
St. Paul, MN
October 19, 2004 ?- Over 950,000 Americans will die of heart disease in 2004.
According to leading heart disease expert Al Sears, M.D., most of these heart disease deaths are preventable, if we ignore the current advice about cholesterol, low-fat diets and long-duration exercise. In his controversial new book, The Doctor's Heart Cure, Beyond the Modern Myths of Diet and Exercise: The Clinically-Proven Plan of Breakthrough Health Secrets That Helps You Build a Powerful, Disease-Free Heart
http://www.dragondoor.com/b30.htmlDr. Al Sears recommends a radical solution to end America's #1 health crisis.Al Sears, M.D.
lays the blame for America's heart disease crisis, squarely with the introduction and popularity of the low-fat diet. According to Dr. Sears, the switch to low-fat diets has been responsible not only for an increase in heart disease, but is also largely responsible for...
Leading Heart Disease Expert Al Sears, M.D. Offers Complete Heart-Health Program To Combat America?s #1 Killer ? Heart Disease
Diets > Leading Heart Disease Expert Al Sears, M.D. Offers Complete Heart-Health Program To Combat America?s #1 Killer ? Heart Disease
Weight Loss: Add Chocolate to Your Diet?
Copyright ? Donovan Baldwin
http://www.NoDiet4Me.com
Before you run out and stock up on chocolate bars, read the whole article please.
Yes! Yes! Yes!
There really ARE health benefits of chocolate, and it CAN be a part of a weight loss program.
There are a few things to know first.
First we talk about the boring stuff...free radicals, antioxidants, and flavonoids:
Free radicals:
These little rascals, I mean radicals, are unstable atoms or groups of atoms that occur in the body as a result of everyday atomic processes in reaction to such intrusive things as pollution, cigarette smoke, and sunlight.
They are a natural part of the process of being alive, but they can damage cells, and research seems to implicate them, at least to some extent, in the growth of cancer, cardiovascular disease, strokes, cataracts, and other problems related to age.
Weight Loss: Add Chocolate to Your Diet?
Diets > Weight Loss: Add Chocolate to Your Diet?
Alternative Asthma Treatment
Did you know that asthma is in the top 10 hospitalizations reasons for the United States ? If you think about it its not that weird because over 19 million people suffer from asthma in the US.
Statistics show that more and more people keep complaining to their doctors about their current asthma treatment and as a result alternative asthma treatment is getting more popularity amongst asthma patients. In the long term alternative asthma treatment is better because it works on an other level. Unlike antibiotics it works in a natural way.
Asthma reflects the health of the lungs, the immune system and the adrenal glands so this means that alternative asthma treatment has to work mainly on the lungs and on the immune system.
There are several alternative asthma treatments available:
Herbs
- Valerian : helps keeping down the stress so asthma patients can control their breathing.
- Ginger : helps to calm down the lungs,...
Diets > Alternative Asthma Treatment
Isagenix: Add Internal Body Cleansing To Your Cleaning Ritual
Copyright 2006 Stacey Zimmerman
When you look at how much the average person spends in making sure they and all their possessions are clean, it's astronomical.
From expensive shampoos and conditioners to the newest brand of vacuum cleaners, individuals spend thousands each year in making sure they're living conditions and themselves are as sanitary as possible.
The first thing we are taught is cleanliness is next to Godliness.
However, what about our internal environment.
To benefit their health, more individuals should spend time with an internal body cleansing.
In today's world, we live in an environment where there are toxins everywhere.
They are in the air we breath into our lungs, as well as the food we eat and the water we drink.
These toxins, simply put, can put unnecessary stress upon our body.
Performing an internal body cleansing will help to get rid of the toxins that have built up in the...
Diets > Isagenix: Add Internal Body Cleansing To Your Cleaning Ritual
Fight Fatigue with this Natural Remedy
Most doctors agree that non-specific fatigue can be exacerbated by modern diets rich in fats and refined carbohydrates. For a graphic example of this, you only have to watch 'Supersize Me' - the Documentary about what happens if you eat nothing but fast food for a month. Additionally, drugs, coffee (caffeine products), smoking and alcohol can make the problem even worse, even though most of these are usually thought of as 'stimulants'. If untreated, chronic fatigue can lead on to much worse conditions such as anemia, hypoglycemia, diabetes, hypothyroidism and even cancer. So how can one avoid fatigue, without resorting to un-natural stimulants? Here's a natural remedy you can try.
The herbs ginseng, lavender, rosemary and sweet flag can all help raise your energy levels naturally. Combine these with vitamin B complexes, vitamins C and D, as all of these have been known to help fight fatigue. The remedy is also improved by the addition of vitamin A, pantothenic acid, B12, folic...
Fight Fatigue with this Natural Remedy
Diets > Fight Fatigue with this Natural Remedy
The High Blood Pressure And Sodium Connection: Is Salt Raising Your Blood Pressure
Copyright 2006 Frank Mangano
You can have your cake and eat it too -- well at least you can lower your blood pressure and have your salt too. That is what recent research is telling us about sodium's role in managing blood pressure. Hypertension, it turns out, is not caused by too much salt. Neither is it lowered by simply cutting salt out of your diet. So how is it that table salt (sodium) is still getting such a bad rap and being linked to high blood pressure? The real culprit it turns out is not salt, but how your body manages sodium and its proportion to the amount of potassium, calcium and magnesium in your body.
Scientists have discovered that deficiencies in potassium, calcium and magnesium have a much greater impact on blood pressure than the mineral salt.
These other minerals are so important in controlling blood pressure that when they are out of balance with each other, they can make salt more of a threat to healthy blood pressure.
Diets > The High Blood Pressure And Sodium Connection: Is Salt Raising Your Blood Pressure