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Archive for the ‘Nutrition’ Category

There are several reasons for a hardgainer to get the muscles and fats that he needs. Skinny people have been there best ways to natural weight gain. However, many failures happen. There are lots of reason for the person not to have the best weight that he needs.

You can find several natural weight gain tips in the web. But what are the best weight gain tips that will truly help you to gain weight faster? What tips will counteract on the effects of weight loss?

Food Factor

The foods that you eat tell your body configuration; foods is one of the main natural weight gain tips. Skinny people tend to have poor diet. It is a big problem that you don’t eat the right kind of foods. Yes, when you have a poor diet, it will surely affect your body weight. Remember, your body depends on the vitamins and minerals that it can take from the foods that eat. When the body lacks the vital element for growth and development because of poor diet, it will give you poor muscles growth – the effect: skinny body.

It is very important to check the right kind of foods. If you are thinking of eating meat and pork alone to gain weight, you are not in the right track. It is important to check the balance of nutrients in your body. There are lots of foods that you can duly eat for the best. It is a big thing to choose healthy and nutrient- rich foods. Although, calorie content is a big deal but the nutrients you can get from the sets of foods matter a lot.

Tone your Body

Eating lots of calories alone is not a good solution. It is very important for you to have the best body that you need. Muscles and not fats must pack your body. With the aid of proper food diet, you can conquer the problem of body type. Yes, there are types of body that are truly hard gainer. Exercise is an essential natural weight gain routine.

You need to work on your body. You need to lift some weights; weights can duly help your body to get the right amount of muscle strain and growth. On the other hand, you also need the right type of exercises routine to help your way to weight gain. There are exercises which may be detrimental or may have the opposite effect on your weight gain plan.

Supplement Factor

There are lots of weight gain supplements that can help you gain weight. You need to check the right one which has the essential vitamins and minerals for your body growth. It is a real big deal to choose the right one with lots and lots of weight gain supplements that you can find in the market.

Rest

Stress is an enemy. This may sound simple but it is a very effective natural weight gain plan. You need to have the right rest for your body to relieve itself and heal from the rigorous problem of the day. You need to have the right amount of rest for the best of your body growth. The right amount of rest will help the vitamins and minerals to work for the best.

The best way to get six pack abs fast is a combination of target exercises and a good

nutrition programme. Everyone have abdominal muscles however you need to find a

way to show them. The answer is lower your body fat percentage a general rule is you

won’t get visible abs unless your body fat percentage is ten percent or lower
. If you think to join a gym without reading these tips then you are simply wasting your time.

1) Eat more frequent.

Today still a lot of people believe that in order to lose fat you have to eat less this is

certainly not true you have to eat more. Training your abs and at the same time eating

only three meals a day doesn’t make sense. It is recommended that you eat at least

five or six meals in a twenty four hour period. This way your metabolism works faster

and you will burn more body fat.

2) Don’t eat bad fats.

We need fats to stay alive however there is a big difference between good fats and

bad fats or you can call it saturated fats and unsaturated fats. You can find unsaturated

fats in animal products such as meat, diary and eggs. Saturated fats can also be found

in palm oil and coconut oil. If you want to get visible abs fast then reduce your daily

intake of saturated fats. By the way did you know that eating to much saturated fats

can lead into a hart attack?

3) Eat more good fats.

While it is recommended to eat less bad fats the opposite is also true.

Good fats are polyunsaturated and monounsaturated they come form plant like olives but also from fish.

Good fats that are coming from fish are called omega 3 fats. They are linked to a

decrease in hart disease and stroke.

4) Eat foods rich in protein.

If you want to build up your six pack abs you will have to eat foods that are rich in

protein. Protein is a proven muscle builder and can be found in natural foods such as

tuna, salmon, the white part of eggs and cottage cheese. Protein is an excellent

metabolism booster as well.

5) Limit your alcohol intake.

It is for a good reason that some people have a “beer belly”. It is impossible for your

liver to metabolize fat and alcohol at the same time. Not only contains alcohol a lot of

calories but at the same time your liver will get rid of the toxic substance (the alcohol)

first. Alcohol also hurts muscle growth so it is very negative if you want to flatten

your abdominal muscles. For men alcohol lower your testosterone level as well.

I’m sure that these nutrition tips will help you to get a six pack abs fast. But be

realistic target abdominal exercises are still important to strengthen your abs.

Although there are a lot of guys out there that are trying to lose weight and get into shape, there are also guys out there that actually want to gain weight! For some people, gaining weight is a serious challenge! I should know because I was one of them. So if you are one of those guys out there like I was who are “suffering” from scrawniness, this article is for you my friends… I’m going to give you a few sure fire tips to help you gain weight. These tips are practically fool proof. I should know because I have used them all on myself! So if you really want to gain weight please pay attention to the following tips and you will be well on your way to seeing some massive results on no time!

In order for the body to gain weight, it has to consume more calories than it burns. So with that being said, the most obvious tip is that you have to eat more! It is impossible for the body to grow if it does not have a surplus of calories, protein, etc… It is as simple as that! Now I’m sure your goals are not to simply put on more weight, but to actually add some muscle to your frame. So that leads us to our next tip.

The second weight gain tip is weight training. If you are only eating more but and not doing any type of weight training, you will still gain weight… but it will be mostly fat! So unless that is your goal, I suggest that you take this tip very seriously. Since you will be eating more, your body will have the surplus calories that it need to build muscle. (Providing that you are actually working out) An increased caloric intake with a proper weight training program will cause your body will constantly build muscle, which will result in increased size and strength. I am assuming that is the type of weight gain that most guys have in mind. (If not, you can stop at tip number one.)

The third weight gain tip is to decrease your cardio activity. I’m not saying that you should completely cut out your cardio, but you should definitely cut down on it a little bit. During cardio activities you are burning calories at a pretty rapid pace. Since your goal is to consume more calories in order to gain weight, too much cardio tends to be counter productive. In other words, if you have a high level of cardio activities, you will have to increase your caloric intake even more if you want to gain weight.

So as a quick recap, if you want to gain weight there are three simple and easy weight gain tips to follow:

1. Increase your caloric intake higher than your body’s normal caloric needs.
2. Follow a proper weight training program. (very important)
3. Lower your cardio activities.

Follow these tips and you will definitely start to see the results you want.

Best Wishes,

Greg Shyne

How Much Food Is Enough (Week 11 to Week 16)

This is the question I have been asking myself, and my husband, ever since I found out about my pregnancy. How much do I need to eat exactly? How can I make sure I am not overeating and put on tons of pounds that are impossible to shed after the birth of my baby. Should I find out how much weight I should gain every month to make sure I am doing the right thing, or should I just be ignorant, eating whatever I fancy with no limitation? I used to be a small eater, not to mention very picky and fastidious. When I did not have much appetite the first few weeks that I learnt about the pregnancy, I thought, now that was not too difficult. If this was how pregnancy is going to be like, then I would not be stuffing myself with food and more food like other women.

Boy was I wrong? Yes, I did lose my appetite at first. But the craving and the urge to eat came just as quick. Most of the food I crave for was from my hometown and during my growing-up period. I think and salivate about those foods day and night, trying to find substitutes around where I live. I became an ogre when I find something that has any tiny resemblance to the food that I want, and what is more, I started eating food that I did not like before, food that I avoided heavily, such as cookies, canned food, salt and pepper, sweetened food, and much more. My portion of food is getting larger too, with boggled eyes, my husband witnesses the amount of food I eat every day. “Are you sure you gonna eat all of that?” He asked, petrified. YeeessssssS… is that ok? Unsure each time, of how to convince him, and myself, that I am going to finish a three-person serving meals. Already I can feel my once thin-reek body is slowly ballooning. My once jog walking has turned into a dangerous waddle. My once sharp, concave cheek is now filled with meat. And I look just about the hugest pear in the farmers market.

Don’t you feel stuff up, you may ask. Of course, why wouldn’t I? With everything changing and moving slowly inside me, I can feel some force pushing upwards while other times, pushing downwards. It really made me feel sick when the force (it is my uterus by the way, getting bigger and working its way to make my baby comfortable) was pushing upwards and I was feeding myself with numerous amount of food. Yes, in theory, I should eat smaller meals throughout the day. I should choose the healthy snacks such as chewing on carrots and some awful tasting vegetables. But… but that was what I do when I was younger! Younger and on diet, which was practically my entire grownup life. Now that I have a passport to eat, an excuse to feed the baby but really to feed my own craving, I do not want to lose this chance of a lifetime. I am not saying I am going to be a glutton (although it is a question I keep asking my husband, and to make him assure myself that I am not becoming an obese woman) and devour in every edible object, but for the baby, I am going to stay away from any diet that I have tried, for now.

Copyright 2008 Angeline Karr

Believe it or not just as many men come to me seeking how to gain weight as lose it. The following are the most common reasons gaining weight is so hard.

l. 99% simply do not consume enough food calories and are eating the wrong foods. It happens time after time someone will ask me how to gain weight, and my first question is “What have you eaten today”, and without a doubt most will say not much or nothing yet. Folks you have to eat to fuel the body plain and simple. Most men simply do not consume sufficient amounts of protein, complex and simple carbs, fats, good dietary fiber, and they simply keep feeding on simple carbs that just won’t help in weight and muscle gain.

2. Overworking the muscles is another big mistake. A very big misconception is the more I workout the more my muscles will grow. This is very much wrong as if we subject our body to stresses beyond the normal level they can take we actually do just the opposite and burn muscle due to the stress. An example is working out a different muscle group everyday. When is your body suppose to rebuild as it is in a constant state of repair. Remember this; a body will only repair or build when we get proper rest sleep following a good intense workout. Anyone wanting to gain muscle needs proper rest after a workout this includes taking a day off after a workout getting to bed with 7-9 hours a sleep at night.

3. Wrong Mindset Many fail to see that gaining muscle mass and weight goes beyond the physical. It begins with the mind, and having the right motivation and mental readiness to follow an exercise regime with adequate rest and making sure my diet is such to promote weight gain. This means getting enough protein, simple and complex carbs, and enough calories to promote the environment to gain muscle is an absolute must. We tend to be short term and want instant results unfortunately, it is unrealistic to expect optimal results in a matter of days or a couple weeks. Give yourself time gaining a couple ponds a month is good in an year you will add 24 pounds and believe me that will make a world of difference in your bodies overall tone.

Recognizing were we need to make changes in our attitudes towards your muscle and weight gaining goal is the first step. Implementing these few basic pointers you can do to get started in the right direction to gaining muscle mass.

1. Eat frequently to fuel the body by getting more calories than what your body is burning. So the first is to eat more. Try to get at least six meals a day. I have a really good breakfast for hardgainers, get some good high calorie protein bars, protein supplements or weight gain supplement and, eat foods that help to gain lean mass and not fat, such as beef, chicken, milk, vegetables, fresh fruits, peanut butter etc. Make a plan when to eat and stick to this plan be prepared.

2. When lifting weights make the workout intense for at least 3 times a week, with each time not more than 1 hour for best results. Go to the gym to workout not get into a conversation, keep your heart rate up with no more than a minute or two between exercise. I will follow up more on this latter. Follow these simple steps with proper rest, good supplements, and adequate protein and calories gaining muscle mass even in hardgainers will happen.

Many people are going through diet programs to lose weight. They key to the success of weight loss program is to balance fitness exercise and nutrition in the body. These two points should work in balance to gain the best weight loss result. WHO estimates that there are one billion people are overweight. The most common reason is from unhealthy foods. Thus, we should pay attention to what we eat. The followings are the nutrition tips for fitness to help you get the most of your exercise.

The first thing to have a healthy diet is to eat regularly. You can control your appetite by eating every three hours or so. After having regular eating schedule, you should eat high quality proteins. Protein is important to control the appetite and blood sugar levels. It will ensure you to keep the lean muscles mass. Many people eat only a little protein. It can be changed by having protein with every meal. The next thing to be considered to have a successful weight loss program is to have carbohydrates only after exercise. Two to three hours after exercise, your body can accept starchy carbohydrates better than any other time in a day. Eat leafy greens, fruits, berries and legumes to keep your muscle mass and lose fat. The serving size is about the size of your palm. Women can have one serve of carbohydrates while men can have two.

After that, you can include vegetables or fruits with every meal you have every day. You can have fruits or vegetables every time you eat. The recommendation for serving the fruits and vegetables are under two serving per meal. The last is to mix in healthy fats. You can mix healthy fats into your diets to ensure you have balance health and hormones. The mix of healthy fats can be gained from many sources like flax seeds, fish oil, olive oil, almonds, etc.

By Hendra Saputra