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Step away from the carbs: Rewind

Yes, it is true that too many carbs will add up to too many inches around the mid-section, but no one
needs to live without carbs. Over the years we have been trained to think that carbs are stacked and
stored in our bodies to keep us energized. This is true, but we can turn to a program which will not
completely neglect and abandon carbs. It is possible to keep “good” percentages of carbs in our diets
and still achieve our weight loss and bodybuilding goals.

It is possible to carefully review the carbs in our foods to determine what the percentage of carbs comes
out to in the foods that we prefer to eat. You can keep carbs in your diet to balance your total caloric
intake, and realize that it is possible to eat a diet that is 50% or less made up of carbs.

If you want to add supplements to your diet, you can accomplish your goals by using supplements such
as protein powders. A good protein source for bodybuilders is to use protein powder. Whey is often
used in a bodybuilding diet since the materials are naturally consistent and predigested. It is absorbed
quickly after eating and can be easily mixed with water for use in the morning or afternoon training
sessions.

The whey protein is known to resemble an amino acid profile which mimics human muscle tissue.
But some people have the experience that the whey protein passes too quickly through the body to
be absorbed fully. The two ways whey protein is processed are that it comes as whey concentrate
and whey isolate. The whey concentrate allows the athlete to absorb the protein very quickly. Whey
isolate is more expensive but they work as well as the less expensive brands. The protein powders on
the market which are made up of combined protein sources are also popular. These formulas typically
can include whey, soya isolate, wheat, egg white, pea protein (for vegan bodybuilders) or casein.
These formulas can be taken with low-fat milk before going to bed. These formulas are essential to
bodybuilders since it would actually be unhealthy to eat the required amount of protein in a diet of
otherwise healthy foods. It is possible to raise the metabolic rate and burn fat. When a person digests
food after a meal, there are calories burned in the process. The body has to break down food and the
best way is the most efficient way, and this does burn a significant amount of calories.

People who are committed to burning the most calories also eat smaller meals during the day. The body
will break down meals whenever they are eaten. If small meals are eaten during the day, the body will
respond by working hard to break down the meal as efficiently as possible. Remember, breakfast is
still the most important meal of the day, and not to be skipped, even when weight training. In fact the
metabolic rate is fastest in the morning, so eating a breakfast is actually the best bet to getting on track.

It is also important to eat a meal after a strenuous workout. This need not be a heavy laden meal, but a
pick-me-up healthy snack instead would be sufficient. If an athlete or bodybuilder skips breakfast, it may
result in the unintended loss of body tissue and subsequent decrease in metabolism (the exact opposite
result intended when working out, trying to lose weight or bodybuilding). Some research has shown that
the rate of protein synthesis can increase to double after exercising and can remain elevated even one day after exercising.

So breakfast is still the most important meal of the day. You’ve heard this advice all of your life. You’ve
seen the commercials for breakfast foods – all sugar or all fat – and we know by now what we should
and should not be eating to be considered on a healthy diet. But did you realize that eating after a
workout may be as important as the first meal of the day. One best kept secret is that if you can eat
small meals each day, it is a better tool for weight loss and bodybuilding. If you normally eat three meals
daily (breakfast, lunch and dinner) consider adding two small meals in between to get more food in. the
snacks added will trade of to actually prompt your body to process food faster and more efficiently. The
food skipped at breakfast is hard to “make up” during the day. So by adding a snack you’ll be eating five
square meals a day instead. These extra snacks will help prevent the process of the loss of muscle and
drop in basic metabolism. Anytime you successfully raise the metabolic rate of your body you will have
the opportunity to burn fat on a daily basis. By digesting meals your body will be burning calories, so
every time your body breaks down food, your metabolism will be ramping up to get to work daily.

Bodybuilders can take probiotics to aid in the digesting process. Probiotics are live bacteria strains that
live in the digestive tract and help to break down foods. The formula is manufactured to include live
strains of bacteria which can be found in yogurt, pill form, and powders. These bacteria are normally
found in our digestive systems, but they are eradicated and wiped out because of the processed foods,
pollution and antibiotics that people take in their daily lives. When a bodybuilder ingests the bacteria, it
works to improve digestion and may serve to boost the immune system. This works to help our bodies
fight disease. Many bodybuilders do not know about using probiotics, but all bodybuilders should
consider using this supplement for their diets.

It is also important to not forget that post workout meals need to contain double the usual amount of
carbs and proteins. Of course, most people who work out would not want to eat right after a workout,
but it is actually the best time to take a meal or snack. If a person is eating five meals a day, and is
eating upwards of 2,500 or 3,000 calories, the meal after the workout should be around 500 or more
up to 1,000 with the other meals averaging 500 calories. If a person eats too light before the workout,
it may send the glycemic index into a tailspin. If eating high-glycemic carbs before training sounds like a
good idea, understand it is possibly the worst thing you could do. If you eat a meal high in the glycemic
index and then note your energy, it will be the case that the body’s insulin response will cancel out any
energy increase you may experience. Better said, you will begin to deplete your energy stores, stop any
breakdown of fats that your body has stored and mess up a “good thing.” Stick to the lower glycemic
index foods and find out how your exercise performance and routine will benefit from this advice.

Carbohydrates should be watched like a hawk. By this we mean that carbohydrates do not typically
jump off the plate and rush into our bodies without us having made some choice to have eaten them.
We know that basically carbs do their best to break themselves down into our blood streams. All
foods have a basic glycemic index rating, this measures the rate of how quickly carbs will enter into
the bloodstream. Once there, carbs will be converted into energy or will be stored later as glycogen
(preserved energy).

The glycemic-index rating can be measured below. Foods can be measured against the rating
of other foods such as that of white bread, which weighs in at a score of 100. Foods which are
considered “healthy” but which have a glycemic-index higher than 100 (or are even close to 100) are:
baked potatoes, doughnuts, cereals such as cornflakes or Rice Krispies, bagels, instant rice, Nutri-grain
bars, macaroni and cheese and raisins.

Foods that are moderate on the glycemic index rating are ice cream, orange juice, chocolate, bananas,
spaghetti, popcorn, white and brown rice, cheese pizza, and oat bran. We don’t want to cause confusion
but some pastas are considered low on the glycemic-index rating. To clarify, the pastas which are noted
as low on the glycemic-index rating. Pastas considered low in this ranking are: fettucine, vermincelli,
white spaghetti, macaroni, linguine, as well as these fruits – apples, peaches, oranges, grapes and
grapefruits.

When we eat high glycemic-index rated foods, the foods break down and push quickly into our blood
streams, which leads to raising our blood sugar levels. This increases insulin which works to lower our
energy levels but quick! It can also grab fatty acid which will be stored in our fat cells for use later on if
our bodies need it.

Something else that bodybuilders may need is to utilize weight gain formulas. Some weight gain
powders are available in the market, but it is necessary to determine which ones are the best ones for
use when training. There are some high calorie weight gain formulas which are high in carbohydrates
and fats. There are other formulas which are lower in these components and are used in times of less
severe weight training. If the formulas have over 600 calories in a measured unit, and are less than 100
grams of protein in a serving, they may be acceptable in a bodybuilder diet. These weight gain formulas
can be mixed with water or low fat milk. These options may not work out for all of the bodybuilders
who use them. If there are people who are new to bodybuilding, it may help to help that person put
on weight quickly. Some bodybuilders use this strategy in the off seasons as well when they want to
add more calories. It is important to remember that these weight gain formulas are not meant to be a substitute for real food. These supplements are meant to be supplemental and not meant to take the place for real food and nutrients that the bodybuilder needs to sustain a healthy diet.

The basic foods are simple. Our food is simpler than it looks. Most foods can be broken down into three basic food groups. These food groups are proteins, carbs and fats. If you are dieting to lose weight or are eating more to body build, you will undoubtedly be eating foods from these food groups. It is possible to change your body type, but it will be difficult to change your genetics and basic body makeup. Another issue will be to analyze and take the time to understand the hormonal changes going on with your body during any training you pursue. If you are not on a consistent schedule, it will be difficult to maintain an increased metabolism and preserve muscle tissue for a developing athlete.

It is necessary to develop muscles with proteins so that the body can build muscles, repair tissues and maintain growth. When you work out daily, it is critical to understand that the body needs down time to repair itself. Just think about it this way, when you have a bad cold, it is necessary to rest. You can eat chicken soup, drink ginger ale, take OTC meds for the cold symptoms – but the most important remedy for a cold is to take a rest. This same situation will apply to the muscles when they are being developed. They need to be shaped, formed and sculpted in a way that stretches them, lets them get challenged, relaxed and challenged some more.

Remember the action of exercising muscles simultaneously builds them up and breaks them down. Super strenuous workouts and body building routines will both build up muscles and break them down at the same time. One way to provide an answer to this puzzle of what to do to help muscles maintain strength is to take supplements. Meal replacement powders (MRPs) are considered complete forms of nutrition which include high levels of proteins, moderate levels of carbs and necessary fatty acids which work to save the muscles from destruction during workout sessions. Other ingredients are added to these formulas such as pre and robiotics to help with added health benefits. The meal replacements are not really food substitutes, but are rather supplements to full meals which should be taken at least three times a day. The daily meals can be reduced to become much smaller meals, but when working with supplements it is suggested to eat at least two “real” meals daily. When stating it is necessary to eat real meals, it does not mean that fast foods are meant as a substitute for a healthy and nutritional diet. When body building, it is necessary to not cut corners on nutrition. It is a natural stress on the body to work out, it is not a good idea to withhold the essential nutrients from the body in an effort to lose weight or even to bulk up by body building. These supplements come in premeasured portion packets or can come in large economy buckets or tubs. If you are considering using MRPs, it may be prudent to take the portions in half portions if using premeasured pouches. This saves time and money and will stretch the supplement to last a bit longer as it benefits the body.

When is the last time you thought about your body? Of course you do admire your body daily. Couldn’t it be better? Is it even possible for you to look better? Our bodies are made in the image of a perfect human. Oh, you won’t agree, but it is true. Imagine that there is a purpose for your body. The hint is that once you find your purpose, you can begin to develop your body into a form that is truly pleasing and comfortable for you to live in. That’s right, you live in your body. Are you still with me? You might even agree with this premise.

If this is like taking in circles, let’s just say we have the answers to the puzzle. There is one more question to be answered. Our bodies are built for one purpose in life. And that is to survive for one more day. Imagine being a caveman (or cavewoman) right now. You would need your body to be in perfect shape to run from wild animals, to be agile enough to hunt game for food and to endure the hardships of your climate and locale. How do we rate against the cavemen of our past? We do run and jog to keep our bodies in shape, we lift weights, weight train and body build for strength and endurance and we know how to meditate and relax at the end of it all. Some people may wonder if we are better off than our caveman cousins. Our ancestors never ate processed foods, never worried about heart-clogging saturated fats, and cleaned their bodies out daily by eating organic foods naturally grown (there was no other way!).

One advantage we have over our ancestors is that we have access to supplements. The use of supplements is meant to enhance an already carefully chosen optimum diet. One of the best bodybuilding supplement products is the Optimum Nutrition Stevia. It is used by professionals who take bodybuilding seriously, not just as an occasional past time. The supplement is made with pure extract from the stevia plant and has a pleasant taste as well.

Another supplement that is useful to bodybuilders is glutamine. Glutamine is also found in the body as an amino acid. It is considered a non-essential amino acid, which means it is manufactured by the body naturally. When a person’s body experiences stress during weight training and exercise, the body increases its demand for glutamine at those times. The glutamine is necessary to help maintain optimum functioning of the immune system, the brain, and other vital organs such as the kidneys and liver. The glutamine is usually delivered to the vital organs first when it is called for in the body. After this, the left over glutamine is sent to the muscles to repair tissue. If a person is working out strenuously and does not take this supplement, the body could easily delete the stores of glutamine. This will place a strain on the body and some tissue could break down for lack of glutamine to regulate the systems.

Glutamine supplements have been shown to reduce muscle breakdown and offer anti-catabolic effects. If a person stays within normal guidelines for nutrition, eats a high protein diet and takes the recommended dosage of glutamine twice a day, the body will be able to maximize its function. This will serve to maximize the results of any weight training or body building for optimum training results.

The life of a bodybuilder requires discipline, dedication and patience. The latter of these three virtues is often the most difficult for beginner bodybuilders to accept. It is not uncommon for those new to the sport to search for a little jumpstart in the form of supplements.

There are thousands of products to choose from on the market, all promising a dream body. Most of these just lead to disappointment and an empty wallet. Below are four supplements that are backed by science and have proven essential to serious lifters everywhere.

Protein Powders: For optimum muscle growth, consuming an adequate amount of protein is vital. Protein consists of amino acids, which act as building blocks for the body. Building and maintaining muscle mass is impossible without these amino acids.

Sufficient amounts of protein will cause an anabolic state, which allows the body to repair and build muscle tissue. In contrast, low protein intake will trigger a catabolic state, which causes muscle to be broken down and used as fuel. Protein powders prove invaluable in preventing this nightmare scenario from happening.

Fish Oil: Out of all known supplements, very few offer as many benefits as fish oil. Lower cholesterol, stronger bones, better moods and lower risk for cancer are just a few perks associated with this supplement.

As if that wasn’t enough, the omega-3 fatty acids found in fish oil have been shown by many studies to speed up weight loss by increasing the fat oxidation process. In a sport where just a 1% difference in body fat often separates winners from losers, any assistance speeding up fat loss proves to be incredibly useful.

Greens: Most people are told from a young age about the importance of eating fruits and vegetables. With that being sad, even many professional athletes fail to consume adequate amounts from just meals alone. It is for this exact reason that greens supplements are a favorite amongst bodybuilders.

These plant-based supplements are made from natural sources like barley, nuts, wheat grass and grains. Taking a greens supplement ensures the body receives a healthy dose of vitamins, minerals and enzymes. The vital nutrients found in greens supplements are typically lacking in most diets and are required for the body to run at maximum health levels.

Creatine: Without question, creatine is the highest selling bodybuilding supplement on the planet. This supplement is used by a wide range of athletes, from those in high school gyms, to those competing on professional stages. With so much hype, one should expect noticeable results.

It’s important to understand that creatine is not a wonder drug, nor will it produce effects similar to anabolic steroids. In fact, creatine is produced naturally by the body and is comprised of three amino acids known as glycine, arginine, and methionine. These nutrients serve to provide muscles with energy needed for the rapid movements performed during workouts.

Taking a creatine supplement increases endurance, allowing for more reps, which results in higher muscle growth. It does this by regenerating adenosine triphosphate (ATP) in skeletal muscle. ATP is required for muscle contraction, and increased amounts have been shown to improve both strength and performance. As long as one doesn’t have false expectations, creatine will quickly become a favorite for many who are new to bodybuilding.

It is important to understand that no amount of supplementation will replace hard work and proper nutrition. Supplements are not magic, they are meant only to assist a bodybuilder who is already exercising properly, eating right, and sleeping well. With that in mind, the above four supplements will do wonders at speeding up results for those who exercise hard and eat well.

Many men and women bodybuilders have a penchant for taking vitamin supplements to enhance their bodies during bodybuilding. If a bodybuilder is interested in putting on muscle, maintaining health or developing strength, supplements may add to this effort by enriching the person’s body with nutrients. According to the law though, dietary supplements must have vitamins, minerals, enzymes or other approved substances inside of the supplement. Sometimes a supplement has been laced with a prescription drug or illegal substances from foreign countries which are not approved by the FDA. How would you know about this? It is necessary to read the labels, and do some research on the dangers of some of the ingredients listed on the label. The laws re not vague regarding what is allowed to be in a supplement, but companies manufacturing supplements will hide ingredients in their products which may be against the law. There are also many manufacturers of supplements who will market the pills to perform a certain way if taken regularly. These claims are usually false, since it is practically impossible to guarantee performance as the result of taking a supplement.

The products which usually guarantee “performance” are targeted toward men. The commercials for these types of products show men participating in adventure sports, living the high life, having energy and enjoying leisure time in sports active pursuit. Some supplements may have active ingredients which include sildenafil, which is the active ingredient also found in Viagra or some weight loss drugs.

Foreign distributors are problematic for this type of issue because some of them use illegal substances as fillers in the supplements that they import. It is difficult to determine the identity of these suppliers, since many of them have websites which on the face of them seem completely legitimate. Just because someone has a strong website touting a product, it is still important to do some checking around and ask the hard questions as to what is exactly in the supplement so that you will know what you are ingesting when you take them. Some of these supplements can have devastating side effects which can injure the person taking the supplement. There have been some cases where bodybuilders and other weightlifters have died from consuming supplements with banned substances in them. The FDA is more diligent with testing supplements to see that they are safe and free from any major side effects. It is important to read the labels on any supplements being taken and to only buy from reputable distributors. Also remember, when you see a commercial on television or cable, or see and ad in a muscle magazine for a supplement, do not assume that your results using the supplement will be identical. If you read the small print, you will see that the average person’s results are “not typical” which is part of the small print in every ad.

Bodybuilders are interested in building muscles and gaining weight appropriately to support their training. It is important for bodybuilders to eat the right foods so that they do not gain fat. This means that eating excessive amounts of junk food are discouraged. Junk foods are like junk bonds – they are a sorry excuse for the real thing and only seem like a good idea at first sight. Imagine deciding to bulk up by eating 4,000 calories a day. This does not meant that one meal can contain 2,000 calories – it is meant to be distributed safely throughout the entire day. The muscles are relying on the proper nutrients to be able to keep their peak performance. Eating greasy foods, high sugary snacks or “power” drinks with false ingredients (fillers) will not serve as the best choice to gain the necessary weight to body build safely.

Anyone serious about bodybuilding is not missing meals in order to “stay fit.” When bodybuilding it is critical for the person training to drink enough fluids, eat healthy meals and not over train the body. It is possible to either consult a certified nutritionist or check out free resources online to determine what meals are the best for someone interested in a serious bodybuilding program. A bodybuilder needs meals to be eaten on time, full of essential nutrients, and chocked with protein in the right proportions. A good rule of thumb is to eat around 1.5 grams of protein for every pound of body weight, with carbs at 2-4 grams.

There is an issue regarding pre and post workout nutrition and what should be eaten during these critical times. Fruits are a great way to gain nutrients and limit sugar to let the body absorb the most carbs. Power fruits include: melons, raisons, pomegranates, apples and bananas. It is necessary to eat the “good” essential fats such as those found in almonds, olive oil, egg yolks, and some fish such as salmon. These fats help whet normal hormone production for men such as testosterone and the growth hormones as well.

Watching sodium is important too. Sodium is needed for stronger muscle contractions, but it can make you gain water weight, which is an unwanted side effect. Training and even tanning can cause perspiration, and sodium is lost through sweat. This sodium must be replaced and everyone knows how important it is to stay hydrated during training sessions.

Finally, skipping meals is to be avoided when bodybuilding. The body will assume that it should adapt b getting smaller, if meals are skipped during heavy training. This is the opposite effect desired during training mode in bodybuilding. Always eat enough calories to maintain body mass – since training hard will require extra calories to be added to the dietary program. A diet high in fiber, will allow the body to efficiently distribute nutrients and wastes appropriately. Keep your digestive system happy and it will be “all systems go” for maintaining bodybuilding programs going forward.

Making a supreme effort in bodybuilding is the point of entering into the bodybuilder’s exclusive club. Many people don’t know that it is possible to over train and overdo your efforts – which will bring opposite results. if you are interested in gaining strength and size, you should actually think about doing less to achieve this goal. It is entirely possible to over train and ruin all of your efforts by developing injuries. These injuries will undoubtedly stop any bodybuilding dreams you may have, but could also affect your everyday life with chronic permanent and consistent pain that you may keep with you for the rest of your life.

For you overachievers, brace yourself, because holding back in the performance area will be tough. For those accustomed to sloughing off a bit in life, bravo. For once you’ve got it right. When training for bodybuilding, the best training plan is worked at over the course of a week. Trying to do it all on a long weekend won’t cut it – everyone knows the “weekend warrior” routine is destined to fail. The best indication that your bodybuilding routine is designed correctly is that your repetitions and routine work well for you.

Sometimes less is really more. If a person is training for bodybuilding and overdoes repetitions to the point of losing the correct form for the exercise – the gain achieved by the exercise will be forfeited. Sloppy form does more than waste valuable time and energy. It leaves you open to possible injuries, strains and sprains. If you are training someone else, it could also leave you open to a huge liability if the other person gets injured following the improperly modeled exercises suggested from your flawed repertoire.

The term “training to failure” was coined in the 1970s by Arthur Jones, the inventor of the Nautilus machine. Using this strategy, the last repetitions of an exercise routine offer the most gain to the bodybuilder. When the last reps are begun, the body reacts by reshaping and reforming the muscle. This is characterized by that all too familiar killer muscle burn feeling. You know the feeling – when you have to remember to breathe, and where the phrase to “within an inch of your life” takes a whole new meaning. It is in this zone that the real work is done on building lasting muscles.

These workouts are also calledHITor High Intensity Training workouts. They were developed by Ellington Darden also around the 1970s. TheHITworkouts were around half an hour long, and work sets were repeated to “failure” or until the body could no longer perform the rep accurately. These final reps of the routine should be performed with a trained spotter to avoid injury. TheHITis meant to offer bodybuilders the ultimate advantage, and these routines should be performed only two to three times a week.

If a bodybuilding routine does include anHITprogram, take the time to allow the body to fully recover in between workouts. The word in the scientific/medical community is that progressive exercise to spur massive muscle growth is the safer way to develop naturally as a bodybuilder. Any bodybuilding program should be started with the review and approval of your primary care physician or other health care provider who approves your overall general health beforehand.