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23.01.2014
With a mere 4 months of regular training on this routine, other specialized workouts, and sword, spear, and shield work drills, Gerard Butler and his cohorts transformed into Spartans. To Download a PDF of The 300 Workout Routine, simply right-click here and then click 'Save As'.So, what are you waiting for?
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Whether you want build muscle or drop body fat, these 6 tips will help you determine exactly how much you need to eat for maximum results.
Have you ever wondered why some people just can't seem to get in enough calories to keep from shriveling away, while others look at a slice of pizza cross-eyed and gain 5 pounds?
If you've ever been frustrated by counting calories or trying to manage your metabolism, this article's for you. It's time for some simple, straightforward answers to determine how many calories you need to consume based on where you are in your fitness journey. Whether you're looking to maintain your current weight, strip fat, or pack on lean mass, these tips will help you establish a framework to meet your dietary needs and achieve your goal physique.
The first and most important step on your nutrition journey is to figure out how many calories you're currently consuming on average. During this time, track your calories closely, either by hand or by using an app like MyFitnessPal. Finally, compare your average intake to the recommended intake of someone your age, height, weight, activity level, and gender.
The American Dietetic Association (ADA) recently published a comparison of various calorie needs equations. For people like me who'd rather skip the math, at the bottom of the page is the most accurate online calculator I've found based on the Mifflin-St. BMR can also be estimated simply by multiplying body weight by 10-11 calories per pound or 22-24 kilocalories per kilogram. You might be thinking, "Why go through all the trouble of tracking calorie intake and figuring out average daily intake if I can just use a calculator?" In my experience as a dietician, not everyone has a "standard" metabolism—meaning that the numbers you plug into a calculator might not yield results that are entirely accurate. Anytime you restrict calories for more than a day or two, whether through diet, exercise, or both, your metabolism actually slows down to some extent.
Maintaining this deficit for an extended period of time results in various metabolic adaptations that effectively cause you to burn less and store more. Increased levels of appetite hormone ghrelin increase your hunger and longing for starchy carbs.
Decreased leptin levels means that there's less of the appetite-suppressing, metabolism-boosting hormone in your system. When your body is in "energy crisis" mode, the body has a tendency to lose muscle and cling to fat.
As a fuel reserve, fat also offers more bang for the buck: 1 gram of fat provides 9 calories, while muscle provides only 4 calories per gram. To achieve healthy fat loss, the best prescription is moderate calorie restriction combined with physical activity. It's impossible to ensure that every extra calorie you put into your body goes toward increased muscle mass with absolutely no increase in body fat. If you truly want to max out lean mass gains and put on the greatest amount of muscle possible, you need to be willing to accept a small amount of fat gain. While these guidelines should give you a solid starting point, never neglect to pay attention to your own body! I recommend having body composition measurements done on a monthly basis to make sure lean mass steadily increases while body fat percentage barely creeps up. I recommend a cyclical approach to bulking and cutting to optimize anabolic hormones and minimize unwanted fat accumulation. Here's some conversation fodder to make you seem smart the next time you're by the office's communal coffee pot.
Body building requires the right kind of nutrition and calories along with proper training to build and sustain the right kind of muscle mass.
Balanced diet for body building should include the essential nutrients, enough energy providing calories and proper hydration through intake of fluids. It depends upon factors like age, sex and level of activity to ascertain the amount of calories a body builder will require. 5 Balanced Diet Tips for Body Building  A body builder has almost similar nutrition requirements as that of an athlete. Balanced diet has great role to play in body building as you have to take enough nutrition to build muscle but not give way to fat accumulation. Protein intake should be sufficient to assist in building muscles but shouldn’t exceed much above the required limit or else it may cause negative health impacts. Soy, fish, eggs, dairy products with low fat content, lean meat, legumes and beans are excellent sources of protein.
If you take proper balanced diet and do the right kind and amount of training then you will hardly require dietary supplements. Some people mistakenly believe that a no carb diet or low carb diet plan is the answer they have been looking for to burn off unwanted body fat. Ever since the start of the Atkins diet fad, all I ever hear is that in order to trim your physique, burn fat, and get skinny, you must follow a no carb diet or consume only small amounts of carbohydrates (less than 20g per day).
Not only is this premise ridiculously dogmatic as it assumes it to be impossible to burn considerable amounts of body fat while consuming a substantial amount of carbohydrates, but if followed, it also can lead to less than desirable outward appearances and actually hinder your ability to reach your personal fitness goals; not to mention that such a diet would be extremely boring.
If you are only concerned with lightening the load on the scale, a no carb diet or low carb diet plan may temporarily give you the results you desire. Contrary to what you may have heard, the muscles in the human body need sufficient amounts of carbohydrates along with protein to grow.
This happens because your body, realizing it is lacking the glycogen found in carbohydrates, will turn to body fat for fuel. While this seems like a good thing, the body will also begin converting amino acids from protein into energy for your body as well resulting in muscle loss. Almost everyone I have ever heard claim success from a low carb diet have been noticeably lacking in muscle development. While they had lost some body fat, they had also lost significant amounts of muscle mass in the process leaving their body soft to the touch and still left with the undesirable "flabby" outward physical appearance.
Unless you are supplying your body with a sufficient amount of carbohydrates, you will lose muscle mass, period.
For those of you who think that you could stand to lose some muscle mass for the sake of burning fat, let me tell you about another adverse side affect of depriving your body of carbohydrates - a dragging metabolism. In other words, someone with a high metabolism will burn more calories by performing their normal daily activities than someone with a lower metabolism who performs the exact same activities. Simply put, greater muscle mass equals more calories naturally burned, which leads to lower fat levels on your body.
When you follow a no carb diet or low carb diet and deprive your body of carbohydrates, you lose muscle mass which forces your metabolism to take a dive.


This is also the reason that most people who discontinue their no carb diet or low carb diet will actually end up with more body fat than before they began the diet in the first place.
This happens precisely because their metabolism is now lower than before they began following the low carb diet, and reverting back to eating the same amount of food as before results in more body fat as their body is now less effective at naturally burning away the calories. I want to iterate that eating an irresponsible amount of carbohydrates can lead to many health problems including diabetes, hypoglycemia, and obesity to name a few. But used in the proper proportions, carbohydrates are an integral and necessary component of any nutrition plan being followed with the hopes of maintaining or building muscle.
I don't know about you, but I enjoy the sweet taste of a banana, a refreshing glass of milk, a crunchy bowl of honey-nut Cheerios, or for my college friends, a healthy portion of Ramen Noodles. I could not imagine abstaining from eating carbohydrates; what a boring diet that would be indeed!
Finally, I want to make the point that the most effective, healthy, and personally satisfying way to lose weight is by combining a disciplined fat loss nutrition plan with an effective exercise program. Words cannot explain the satisfaction attained from knowing that I am completely responsible for the successes I have achieved by exerting steadfast dedication and knowing that no one can take it away from me. I can think of no other experience or feeling of accomplishment that compares to the thrill of seeing the results produced on my body from weeks of hard work at the gym and following a disciplined fat loss diet plan - this is what I absolutely love about body building! Well, without sufficient carbohydrate intake, it would be impossible to sustain any kind of intensity in my workouts and any intense exercise performed would actually be counter-productive as my body would be stealing energy from the very muscles I am working so hard to build which would actually result in a net decrease in muscle mass.
If you want to lose body fat, build muscle mass and keep the new body you have worked so hard to get, a no carb diet or low carb diet will leave you disappointed.
When it comes to effectively gaining muscle and losing fat, both training and nutrition are equally important pieces of the overall puzzle.
Although there’s no question that training intensely in the gym multiple days a week requires a high degree of focus and discipline, it’s actually the nutritional side of things that poses the real challenge for most people. While your workouts may only require you to be in the gym for an hour or so 3-5 days per week, proper nutrition is a full time job. In today’s post I’m going to outline 5 simple but effective bodybuilding diet tips that you can employ to stack the odds as far in your favor as possible and maximize the chances that you’ll maintain proper nutritional habits over the long term…. Tracking your diet on the go throughout the day can certainly work well once you gain more experience and really know how to track things properly, but if you’re having a tough time staying consistent with your diet, the simplest solution is to just map out exactly what you’re going to eat each day, in what specific amounts and at what times. This way there will be zero guesswork involved, and you can go about your day without having to put specific thought into every single meal you consume. Not only will this deliver superior results by ensuring that you’re landing in the proper calorie and macronutrient ranges for the day, but it will also keep you motivated and consistent since you’ll know that all you have to do is follow the set plan in front of you in order to reach your goals. You could simply create one plan and eat the same things every day until you get tired of it… you could create a 3-day or 7-day plan and rotate through it… or you could map out a few possible options for each meal that have similar macronutrient profiles (for example, 3 different breakfasts, 3 lunches, 3 snacks etc.), and then choose the option you most prefer based on how you feel that day. Rather than preparing every single meal on the fly throughout the day, set aside one or two days a week to pre-package your meals in bulk. That way, when it comes time to eat, you can simply reach into the fridge, grab your pre-made food and pop it in the microwave without having to go through the entire cooking and cleanup process every single time you need a meal. Most people find that having these concentrated periods of cooking and packaging once or twice a week is a far more efficient approach for maintaining their diet long term, especially if they have a busy schedule or don’t particularly enjoy cooking. Not only is this just a more streamlined way to approach your diet in general, but it will also save you a huge amount of time over the course of the week as well.
You can either prepare entire meals and store them in the fridge or freezer in Tupperware containers, or you just cook up a few of your main items in bulk that usually take longer to prepare, such as chicken breast, steak, fish etc. This tip sounds so obvious, yet many trainees fall into the trap of thinking that certain foods are somehow “mandatory” to include in their diet, and they end up choking them down on a daily basis even though they don’t like the taste.
This is totally unnecessary, counter-productive and greatly increases the chances that you won’t stick to your nutrition plan long term.
If you simply take some time to plan your nutritional approach around the foods that you prefer for each major category (such as proteins, starchy carbohydrates, fruits, vegetables and healthy fats), your diet will be far more enjoyable and your chances of long term success will be hugely increased. What type of dietary structure do you most prefer when it comes to your individual appetite and schedule? The research on meal frequency and its effects on protein synthesis and basal metabolic rate are fairly clear: as long as you’re hitting your overall calorie and macronutrient needs for the day as a whole, the specific way in which you lay those meals out is essentially a non-issue when it comes to optimizing muscle growth and fat loss. Nutrient digestion and absorption is an incredibly slow and gradual process, and forcing yourself to have a meal every 2-3 hours throughout the day (as was once considered essential in bodybuilding circles) is not only completely unnecessary but also increases the chances that you’ll get burned out and fall off track. For that reason, just figure out what you need to consume for the day in terms of protein, carbohydrates and fats, and then lay out your meals in the way you enjoy most and that maximizes your overall adherence to the diet. Assuming that around 80-90% of your diet is comprised of nutrient-dense, “clean” foods (such as lean proteins, minimally refined carbohydrates and healthy fats), the other 10-20% can come from whatever sources you’d like as long as it fits into your overall daily calorie and macronutrient totals. As I stated earlier, your body does not view your nutrient intake within the context of individual food items.
One of the most important mindsets to apply to your bodybuilding diet plan as a whole is to stop thinking about it as a “diet” in the first place. If you’re constantly depriving yourself of the foods you enjoy most, there’s a much greater chance that you’ll simply become discouraged and quit.
By basing your “clean” food choices around those that you like best (as we covered in tip #3) AND also allowing yourself to indulge in the “flexible” foods you crave in controlled amounts, you’ll be able to structure a nutrition plan that you fully enjoy and that gets you into the best shape possible at the same time. Tip #3: Since no food in a bodybuilding diet is mandatory, take some time to figure out which foods you most enjoy when it comes to lean proteins, starchy carbs, fruits, vegetables and healthy fats and then simply base your diet around those choices. Tip #4: Don’t worry about the specific intervals between meals and instead just structure your meal frequency and layout in whatever way you most prefer based on your appetite and schedule. Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005.
About Us Today’s Lady of America is all about motivation innovation strength and conditioning. COM Weight Loss The 20 best fitness tips of all time Lovenox is administered through injections in the abdominal region. If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course! Gerard Butler also had help from the professional bodybuilder Franco LiCastro, but you can bet he put a lot of energy into the 300 Routine. He then spent about 8 months sitting on his butt - waiting for his muscles and joints to stop hurting, as well as mentally decompressing.So don't burn yourself out.
It'll keep you focused, and you can record your time for several workouts and see it improve. If your weight hasn't fluctuated much, you know your current intake is pretty close to your maintenance—the number of calories needed to maintain your current weight.
If you're shedding pounds, then it's safe to assume you're eating less than your maintenance intake.
You can enter the information into an online calculator, or figure it out with good, old-fashioned pen and paper. Keep in mind, anytime you restrict calories for more than a day or two, whether through diet, exercise, or both, your metabolism actually slows down to some extent. Under starvation-like conditions, metabolic rate can drop as much as 40 percent over a 6-month period.


Muscle is expensive in terms of calories: each pound of muscle burns about 6 calories per day, whereas fat burns about half that. Because muscle is more expensive to maintain and less "fuel efficient," the body may ditch muscle mass and hold on to fat during an energy crisis. A possible form of re-feeding would be restricting calories for six days in a week and eating at maintenance on the seventh day—although you could adjust the frequency to meet your needs and re-feed once every two weeks or a couple of times per week. Try to limit your dieting phases to no more than 4-6 months at a time to avoid the negative metabolic consequences of chronic dieting. This is especially true if you are transitioning out of a lean state, such as post-competition. Aim for one pound per week of lean muscle mass gains, though you may initially gain faster if you started out extremely lean or glycogen depleted. This could be 16 weeks of above-maintenance intake for lean mass gains, followed by 16 weeks below-maintenance intake for fat loss. Just because you don't see results in week one doesn't mean you should start one of those crazy crash diets or binge on everything in the fridge. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. Balanced diet is essentially a part of healthy lifestyle which is obviously important for body builders.
You must understand that the balanced diet for a non-bodybuilder and a body builder will vary significantly as body building requires more calorie intake. A nutrition expert can guide you to build your personalized balanced diet chart for body building. Carbohydrates should occupy 45 to 65 percent of your diet, protein intake should be 10 to 15 percent and fat must be lesser than 30 percent. Take enough fruits, vegetables, legumes and whole grains as these will supply enough carbohydrates essential to build muscle mass. However, you should take care to take only healthy protein and avoid intake of unhealthy protein in the form of deep fried items, bacon and excessive cream.
Body builders should take this into account as they stand the risk of suffering from dehydration in order to maintain proper shape through water loss. Along with water fluids like health drinks and fruit juices can serve as to provide hydration as well as energy.
Human growth hormones, steroids, DHEA and so on are best avoided and if consumed must be taken with expert advice. You can’t have one without the other, and both of these aspects of your bodybuilding program must be properly structured and carried out on a consistent basis if you want to see significant results. It’s not that eating to build muscle and burn fat is inherently complicated, but it simply presents way more opportunities for you to slip up and ultimately fall off course with your overall plan.
It’s about structuring your daily meal plan in a way that is as simple, streamlined and sustainable as possible, so that you can simply go about your day with minimal to no guesswork involved and know that you’re on the right track towards your goals. It only sees the big picture: the total calories, protein, carbs, fats, vitamins, minerals, fiber and other micronutrients, and there are a virtually infinite number of different ways that you can reach these totals for yourself. If you prefer turkey and salmon to chicken and beef, use those as your primary muscle building protein sources. In almost all cases, there is no such thing as a food that is inherently “good” or “bad”; there is only a complete, overall diet that is “good” or “bad”. Effective nutrition is not a quick-fix but rather an ongoing pursuit, and you need to consider what a sustainable lifelong approach to eating looks like for you. Figure out what you need in terms of overall daily calories and macronutrients (the level of detail that you apply here is dependent on your individual goals and situation), and then allocate a small percentage of that to allow for the foods you crave most.
This way there will be no guesswork involved and you’ll already know exactly what to eat and when. As long as these foods fit into your nutrition plan as a whole in terms of total calories and macronutrients, it won’t negatively impact your results but will make your eating plan way more enjoyable. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives.
I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. Fast 5 Diet Weight Loss Results Burning Cardio Bodybuilding natural Weight Loss Supplements Women Weight loss supplement : diet nutrition : Target Trying to Get Pregnant? See 28 foods or Natural Diuretics you can eat to flush out exess water weight to drink black coffee before my workouts Use this plan to lose weight without Still to this day hair is coming out due to low female hormones and now the male Not only does she push her clients physically she pushes them emotionally as well.
Well it was the complete fat loss & total body toning interval workout little too eating opposite of that. If you're pregnant, add 300 calories to your estimated calorie needs (don't take "eating for two" literally!). If you've been consistently eating less or more than those handy dandy calculators say you should and maintaining weight just fine, then your metabolism may have already adjusted to your current intake. Re-feeding days help boost leptin levels, lower cortisol, and take you out of energy deficit, even if only for a day. At best, the natural bodybuilder who's been training long-term and doing everything perfectly can only put on about two pounds of muscle each month. Start by adding 500 calories to your current daily intake, and maintain that intake until you plateau. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. The muscles store carbohydrates in the form of glycogen which is necessary to keep the muscles strong and in good shape. If you’d rather have sweet potato in place of rice for your healthy carb sources, go that route. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals.
You can loss weight by the changes she had to make to her diet before and after weight loss to help you look and feel your best.
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When done correctly, this approach will yield considerable lean mass gains while you stay pretty darn lean.
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