If you are a bodybuilding athlete and looking for that you have to take and what you have to avoid, care of your body. Then you are at right place. In this article, we discuss all that what a Body Building athlete required in terms of Nutrition and Healthy Diet.
These can be in Healthy Diet
Nutrition: Nutrition is the most important part of athletic/fitness achievement. A proper nutrition program is eighty percent of an effective fitness program! Proper eating habits must be consistent, efficient and persistent. Adhering to proper and consistent nutrition will ensure maximum performance for your workouts and maximize results achieved from your exercise program. If you choose not to follow a good nutrition program, you can plan on seeing about twenty percent of the results that would be possible.
Water: Water is the most important nutrient in your body, and is essential to a good, healthy diet. You must drink at least 80-100 oz. (10-12 glasses) every day. No exceptions!
Foods: For Healthy Diet your daily food intake should consist of 30% protein, 50% carbohydrates, and 20% fats. Eat good, lean sources of protein such as fish, chicken breast, turkey breast, egg whites, or any of numerous protein powders/shakes that are on the market. It’s best to consume complex carbohydrates such as white and brown rice, sweet and white potatoes, fresh fruit and vegetables, Low-fat whole wheat bread or wheat/oat bagels. You do need to allow for some fat in your diet but try to avoid saturated fat from animal protein. Try to get you fat from monounsaturated sources like olive oil, walnuts, peanuts, almonds and various others. Allow yourself one small dessert daily (don’t go overboard). A little treat can take the edge off, but that’s it, only one time daily! Oh, if you’re not already a label reader you are going to need to become one. Unless you’re a dietitian or nutritionist you’re probably not going to always know what you’re eating, so always read the nutrition label.
Avoid: For Healthy Diet avoid high-calorie foods and dishes containing fatty dairy products, and high saturated fat. If you must eat something really fattening, eat only small, cautious and infrequent portions. Whenever possible avoid rich dressings and dips altogether. Don’t eat desserts before bed and avoid anything two hours before bedtime if possible. You do not burn a lot of calories while sleeping. Calories in your stomach during sleep risk being stored as fat.
Try to get in the habit of eating for what you are going to do, instead of what you have done. If you are going to be burning a lot of calories, eat more complex carbohydrates. If you are going to be lying around, eat less.
Multivitamin/Mineral and Protein supplements: As your diet may be lacking in the essential vitamins and minerals, it is a good idea to get a time-released multi vitamin these can be included in Healthy Diet. Get something a little better than Centrum. Most gym and health food stores offer a variety of good and effective vitamin formulas. A power/shake mix is another useful aid in your quest for a faster, more efficient metabolism. It is an easy way to get a quick meal replacement, but don’t make these the bulk of your diet. Try to limit yourself to around two liquid meals daily with the other 2-4 meals being solid meals. The shakes contain high-quality protein; some even contain carbohydrates, so pick one you like and use it in conjunction with your food. Supplement Shakes are a quick alternative to eating a meal. A shake can be blended up on the run, quickly and efficiently.
Meal Frequency: For Healthy Diet meals need to be eaten more frequently and in smaller portions, three to four hours apart. Frequent meals are important in helping to speed up your metabolism. Speeding up your metabolism is the only way to permanently lose body fat and obtain lean muscle mass. When you begin eating your meals more frequently your body will begin to burn energy at a faster rate. A faster metabolism will result in more calories being burned during the day, as well as giving you higher levels of energy. Eat 4-6 small meals each day!
The Cooler Plan: For Healthy Diet avoid eating out at all cost! This may be extremely hard for some and easier for others. Restaurant food simply is not going to be low in fat. If a restaurant does serve some clean dishes, you are probably not going to be lucky enough to have ordered it. The bottom line is you don’t always know what you are getting. It is amazing how it always tastes better at the restaurant. Have you ever wondered why? Fat and sodium that’s why! Good old grocery store food will be leaner every time (nobody said it would taste better!). You are going to need to get in the habit of pre-cooking/preparing your meals! Here is where Mr. Coleman and his products come in handy. A handheld carry cooler will save you every time, provided it is packed with your low fat, home cooked meals. You are going to need to plan ahead of time (always) in order to have meals prepared to eat. Find low-fat foods that you can tolerate, and stick to them. You need to allow time to ease into your new way of eating. Some may need only a couple of weeks others may need a few months, but your efforts must be consistent. Consistency in your meals and efforts are required for successful transition to living a low fat, high protein, frequent meal, and lifestyle. A drastic change in your eating habits is not something that you can just jump into.
Challenge: Getting and maintaining a consistently low body fat is something that requires a certain amount of personal challenge and sacrifice. For many, this will require a lifestyle change. Let’s face it! There are not a lot of really lean folks out there and with today’s fast paced society it can be difficult to eat frequently. Eating a small meal every three to four hours can be done. It may require a bit more time, but if you learn to think and plan your grocery store visit and your meals, well ahead of time, you are certain to be successful. I recommend making a priority list. Make a List your priorities and remember that a serious diet needs to be way up there on your list! Your quest for a faster and more energy efficient metabolism needs to be your focus, as you make changes in your eating habits.
Effective Time Management: Many people fail in their quest to get lean because they do not utilize time better, and more efficiently. Allocating time to eat at frequent intervals and to religiously perform cardiovascular work combined with weight training is the core to lowering your body fat. It is simply a matter of giving up leisure time to prepare meals and workout! Certainly, a leaner healthier body is worth a few hour of your leisure time. If you are going to get lean, you must plan your day thoroughly. Spontaneity will kill your lean and frequent eating habits every time. Plan out your day, every day, and work your plan!
Eliminate Negative Influences: Getting away for those negative influences in your life is a huge part of getting lean. This bad influence could be anyone, brother, husband, wife, best friends, etc. I am not saying that you should completely block them out of your life but resist the negative statements, comments or actions that they may have towards your fitness goals. If your particular negative influence is not a loved one, try to eliminate hanging around them all together, at least for the first few months of starting this program. Remember, a person that does not care about getting lean and physically fit is prone to drag others down with them. Do not let anyone or anything sideline you. Stay focused on your goals!
Cardiovascular Exercise: (Running, Walking, Stepper, Treadmill, Bike, etc.) Consistently performing cardiovascular exercises is essential to speeding up your metabolism and effective in burning away fat, as well as strengthening the heart. Your card exercise is best done when blood sugar is low. First thing in the morning or after you workouts are the best and most effective times to do your cardio. You need to do at least 20 min. and no more than an hour per session. In order for cardio to be effective, it must be done no less than three times weekly. It needs to be somewhat difficult, really working hard but not to the point to where you can’t talk or hold a conversation (don’t go so fast that you are gasping for your breath) but get moving! Keep your pulse rate at your target heart range (Take 220 minus your age), then work at 60-75% of that for the endurance of your session. For Example: If you are 40 years old (220-40=180) to get your maximum working heart rate. Then 180 multiplied by .75=135 Beats per min. 135 beats per minute is your target heart rate, and needs to be maintained during your cardio session. Oh yeah, vary your cardio exercises, maybe do the stepper for 15min. and then the treadmill for 15. Variation may prevent burnout, and shock your muscles, but remember to sustain 60-75% of your maximum heart rate. Maintaining a certain amount of intensity during your cardiovascular exercise will help ensure that your metabolism speeds up.
Recovery: Your body will need rest to achieve your fitness goals. Never workout more than 4 days a week and be sure to get 6-8 hours of sleep nightly. One of the most common mistakes among gym patrons is over training! Don’t fall victim to overtraining. Too much of a good thing can be bad.
Consistency is the most important thing of all, in both your eating habits as well as your weight training and cardiovascular exercise. You must perform at least three days of each in order to see results! Less than three days a week just doesn’t cut it for most. Remember that in order to keep fat off permanently, you must speed up your metabolism. A faster metabolism will result in more calories being burned during the day. Your metabolic rate will not speed up unless you are consistent in your cardio and weight training efforts.