Check out Victoria’s Quick Start
Unlimited ENERGY Diet Program
a complete exercise and eating plan.
Day one:Breakfast (7:30)
2 oz. nofat cheddar cheese
1 slice eight grain bread

Hard-chew Snack (9:30)
10 Baby carrots

Hard-chew snack (11:30)
1 cup (healthy handful) string beans

Lunch (12:30)
Mock Chef’s salad: lare chopped salad with 4 oz. sliced turkey as only deli meat. Sprinkle with balsamic vinegar and 2 teaspoons olive oil. Celery in salad for “tying the ribbon” on good blook sugar (GBS).
1 roll (1oz.)

Soft or Hard-chew snack (3:30)
1 medium orange

Dinner (6:00)
Chinese takeout: 1/2 cup brown rice with steamed vegetables and 6 oz. bean curd (tofu)

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Day two:Breakfast (7:30)
1 bowl shredded wheat
1 cup skim milk

Hard-chew Snack (9:30)
healthy handful of red cabbage

Hard-chew snack (11:30)
1 apple

Lunch (1:00)
Grilled vegetables brushed with small amount of olive oil (including hard-chew carrot to tie ribbon on good blood sugar)
4 oz. grilled shrimp
1 slice rye bread

Quick Fix (2:30)
1 segment orange

Soft or Hard-chew snack (4:00)
1/2 canteloupe

Dinner (7:00)
2/3 cup black beans simmered with onions, garlic, peppers and cilantro
1/2 cup cooked brown rice
mixed greens with balsamic vinegar

Quick Fix (8:30)
2 celery stalks

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Day Three:Breakfast (8:00am after workout on treadmill)
1 slice whole grain bread
2 teaspoons unsweetened peanut butter

Hard-chew Snack (10:00)
10 Baby carrots

Lunch (12:00)
1/2 cup couscous
1 broiled lamp chop
Mixed salad (with chucks of whole radishes) drizzled with balsamic, vinegar and 2 teaspoons oil
Steamed vegetables
1 bottle San pellegrino

Soft or Hard-chew snack (3:00)
1/4 cups strawberries

Soft or Hard-chew snack (6:00)

Dinner (7:00)
Vegetarian Dinner:
1 bowl lentil soup
1 large plate steamed mixed vegetables mixed with 1 teaspoon oil
perrier and lime

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Day Four:Breakfast (7:30)
2 slices turkey
1 slice eight-grained bread

Hard-chew Snack (9:30)
2 stalks celery

Hard-chew snack (11:30)
1 apple

Lunch (12:30)
1 can tuna, packed in spring water, with lettuce, tomato and mustard
Salad (with uncooked carrot slices) and 1 teaspoon vinaigrette dressing
1 slice rye bread

Soft or Hard-chew snack (3:30)
2 tangerines

Dinner (6:00)
Chinese takeout: Steamed vegetables chicken and brown rice.

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Day Five:Breakfast (7:30)
1 bowl puffed wheat
1 cup skim milk

Lunch (12:30)
Grilled vegetables, including 1 uncooked carrot and 1 teaspoon oil
3oz. poached salmon

Hard-chew snack (2:30)
1 apple

Soft or Hard-chew snack (4:30)
10 baby carrots

Soft or Hard-chew snack (6:30)
Handful of string beans

Dinner (7:30)
1 1/2 cups pasta with tomato and basil sauce.
Huge salad with oil and vinegar
1/2 cup blueberies for dessert
1 bottle San Pellegrin

About Author:

Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith! 

Copyright © by Supertraining blog.com. All Rights Reserved.

How much protein powder do I need?

A better question would be, “How much pure protein do I need to achieve my goals?”

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) – whole food

Meal 2 (mid morning) – liquid protein meal

Meal 3 (lunch) – whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies, but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Copyright © by Supertraining blog.com. All Rights Reserved.

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers – blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it’s going ‘overboard’ and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost every day. I just showed how it ‘works’ as a supplement to help you hit your supplemental protein mark but you are probably still wondering, ‘Yeah, but is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes.’ You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also:

Supports red blood cell production
Boosts your immune system
Keeps your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.

———————————-

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Copyright © by Supertraining blog.com. All Rights Reserved.

• Arby’s Roast Chicken Deluxe Sandwich (from the Lite menu) Roast Turkey Deluxe Sandwich (from the Lite menu) Roast Chicken Salad
• Burger King BK Broiler Chicken Sandwich Broiled Chicken Salad
• Carl’s Jr. BBQ Chicken Sandwich Chicken Salad
• Boston Market Turkey Carver Sandwich Chicken Carver Sandwich Turkey Breast combined with 1 small side dish: Steamed Vegetables Garlic and Dill New Potatoes Whole-Kernel Corn Rice Pilaf Fruit Salad Zucchini Marinara
• Chicken Breast combined with 1 small side dish: Steamed Vegetables Garlic and Dill New Potatoes Whole-Kernel Corn Rice Pilaf Fruit Salad Zucchini Marinara
• Hardee’s Chicken Fillet Grilled Chicken Salad
• Jack in the Box Chicken Fajita Pita Grilled Chicken Fillet Sandwich Chicken Teriyaki Bowl (this is two meals)
• KFC Tender Roast Chicken (white meat, without skin, with a small serving of mashed potatoes)
• Long John Silver’s FlavorBaked Fish combined with 1 small side dish: Baked Potato (plain) Green Beans
• FlavorBaked Chicken combined with 1 small side dish: Baked Potato (plain) Green Beans
• McDonald’s Grilled Chicken Deluxe Grilled Chicken Salad Deluxe
• Subway Six-Inch Turkey Breast Sub
• Taco Bell Grilled Chicken Burrito Grilled Chicken Soft Taco
• Wendy’s Grilled Chicken Sandwich Grilled Chicken Salad

Conclusion: Fast Food Can Fit into Your Program

Let’s go over our rules one more time before you give in to temptation at a fast-food restaurant and order something you know you shouldn’t—like a Big Mac, a Whopper, an order of fries, an apple pie, etc.—think good and hard about whether it’s worth it or not. I’ll tell you right now that by the time you finish eating those fries or that Big Mac, you’re going to realize it was a mistake!

Remember this—it’s just food—you control it; it doesn’t control you! I can help you build a lean, healthy body, but you’ve got to do your part. I’m not telling you that you can’t eat fast food. That’s not realistic. However, don’t make the mistake of thinking that junk foods are okay; they’re not.
If you remember only one thing from reading this article, it should be this: almost all fast-food joints offer a grilled chicken sandwich. Load that sucker up with lettuce and tomato, ketchup, and mustard or try salsa or a low-fat salad dressing on your chicken sandwich; you might be surprised how good it is!
Remember, if you don’t think a chicken sandwich is going to fill you up, or you know from experience it didn’t fill you up last time, try drinking 12 oz of water before you even start to eat your meal, and then drink another 12 oz of water or iced tea with your food. Eat slowly, and remember not to get too filled up because you have to eat again in another few hours!
Remember, pulling into a fast-food restaurant is not a sin—making the wrong decision at a fast-food restaurant is!

About the Author:

Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith! 

Copyright © by Supertraining blog.com. All Rights Reserved.

Over the past decade, I’ve helped literally thousands of people lose fat, gain muscle, and build stronger, healthier bodies. One of the reasons I’ve had such great success with my “clients” is because I recognized, long ago, that the nutrition programs I outlined for them had to be “user friendly.” You see, I know most people lead extremely hectic lives and don’t always have time to shop for, much less prepare, multiple, healthy, nutritious meals day in and day out.

And, that can become a big problem because the nutrition programs I recommend—the ones I have found work best for people who want to transform their physiques—include frequent feedings (up to six times a day). And each meal must contain a serving of protein and carbohydrates, while being low in fat.
One of the worst things you can do if you’re trying to build muscle and lose fat is skip meals. Not only does this impair your body’s ability to recover from exercise and cut into your energy, but it can also lead to overeating or “bingeing” at night (a problem which plagues many dieters).
Basically, to get in great shape, you gotta eat, and in this article, I’ll share with you some vitally important information about how to use fast foods to improve your level of fitness and physique development. But first, I must point out there’s a difference between “junk foods” and “fast foods.” My definition of junk foods are things like cheeseburgers, French fries, doughnuts, cheesecake, anything deep fried—things that provide your body with little or no quality nutrition and excess amounts of saturated fats, calories, and sodium.

Now, despite popular belief, not all fast food is junk food. At restaurants like McDonald’s, Burger King, Arby’s, Boston Market, etc., you can get “clean foods” like grilled chicken, turkey, vegetables, and salads, which are good for you!

Basically, using fast food for fitness is simply a matter of making the right decisions, and to do that, you need the proper knowledge, which I’m going to share with you in this article.
However, before we get started, I need to warn you that when you pull up to the drive-thru at some of these fast-food joints, you might have a moment of “weakness” and decide to just “go for it.” You might think you can get away with eating some French fries, a burger, or something that’s not on the “approved” list. If you really, really want to do that, go ahead, but think about it first. Remember this—nothing tastes as good as being in great shape feels!

Think of how proud you’re going to be of your new, lean, and healthy body. Think how proud those around you (family and friends) are going to be of you when you reach your goal of building your best body ever. Think about how long you’ve wanted to be perfectly fit! It can happen! You’ve just got to give it a chance; you’ve got to stick with it. I promise it’s not that hard. If you think for a moment, I’ll bet your willpower will be restored!

Here’s What To Do At The Drive-Thru

McDonald’s: Grilled Chicken Deluxe, Hold the Special Sauce

Now, let me tell you about all the things you can have at your favorite fast-food restaurant. Let’s start off with the big daddy of ‘em all—McDonald’s.
When you walk into McDonald’s or pull up to the drive-thru, here’s what you should do—order a Grilled Chicken Deluxe without the high-fat sauce they typically put on it. The Grilled Chicken Deluxe is even better with ketchup (which is low in fat and calories) and extra lettuce and tomatoes!

If you don’t want ketchup, you can have mustard (or both), or you might even try putting one of their “lite” salad dressings on this sandwich—fat-free Italian dressing with lettuce and tomato on a Grilled Chicken Deluxe is pretty darn good—give it a try!
I also have a little trick for those (like me) who like to feel “full” after a meal—drink 12 oz of water before you even take your first bite out of your sandwich, and make sure you drink another 12 oz of water (or iced tea) with your sandwich.

Another tip: even though this is “fast food,” don’t eat it fast! Set your food down between each bite, and thoroughly chew what you’re eating. This is a good habit to get into no matter what you’re eating.
That Grilled Chicken Deluxe equals one “meal”—it contains a serving of protein and carbohydrates.
If you don’t want a chicken sandwich, have a Grilled Chicken Salad Deluxe with lite vinaigrette dressing.
Never have regular salad dressing—it’s way too high in fat and calories. The lite or fat-free dressings available today taste just as good as the regular kind but have far fewer calories. You might also get in the habit of carrying some of your favorite fat-free dressing with you.
These meals I’m telling you about are okay for lunch or dinner but not for breakfast. I don’t think any fast-food meals are “ideal” for breakfast—there’s nothing I recommend more highly first thing in the morning than a high-quality MRP (meal-replacement powder) like Myoplex.

Taco Bell: The Chicken Burrito, but Have Just One

An “approved” meal at this fast-food hot spot is the grilled chicken burrito. It’s low in calories, low in fat, and contains a serving of protein and carbohydrates.

When you order your grilled chicken burrito, be sure to ask for extra lettuce and tomatoes, and have all the salsa you want. But ask them to hold the cheese and sour cream!

A lot of people who eat at Taco Bell get in the habit of ordering at least two or three items. That’s not such a good idea. If you do this, you’re just taking in too many calories at one time.

If you don’t want a chicken burrito, you can have a grilled chicken soft taco.

And remember, you can have mild or hot taco sauce, salsa, or pico de gallo (it’s that tasty tomato-relish-like stuff). You can have all you want and lots of lettuce and tomato.

Burger King: BK Broiler Chicken, Just Say No to Mayo

Now, let’s say you’re headed for Burger King. Here’s what you tell those smiling, funny-little-hat-wearin’ folks behind the counter—”I’d like a BK Broiler chicken sandwich with lettuce, tomato, pickles, ketchup, and mustard. No mayo.” That’s it—that’s not complicated, is it?

Make sure they don’t put any mayonnaise or their “special sauce” (which is high in fat) on your chicken sandwich.

Burger King also has a broiled chicken salad and offers a lite Italian dressing that’s not too bad.
Hardee’s: It’s Hardy Chicken Again; the Only Way Is Fillet

If you find yourself at Hardee’s, you can have the chicken fillet or the grilled chicken salad.

Boston Market: Turkey or Chicken, Veggies on the Side

Have a Chicken Carver Sandwich with extra lettuce and tomato (no mayo). If you’re tired of sandwiches, there are all kinds of other things you can have at Boston Market that I consider a good “meal.” You could have a turkey breast or a chicken breast by itself and then have any one of the following: a serving of steamed vegetables, garlic and dill new potatoes, whole-kernel corn, rice pilaf, fruit salad, or zucchini marinara.

Boston Market also has a great turkey sandwich—just remember to follow the rules: extra lettuce and tomato, no mayo, and no cheese.

Arby’s: Roast Chicken or Turkey, Two Decent Deluxes

Now let’s take a look at Arby’s—I have two favorites here: the Roast Chicken Deluxe Sandwich (without mayo) with ketchup and mustard and the Roast Turkey Deluxe Sandwich (without mayo). Both of these sandwiches provide a serving of protein and carbohydrates. They will fill you up and keep you going until your next meal.

Arby’s also offers roasted chicken salad with lite buttermilk or lite ranch dressing.

Wendy’s: Dave’s Grilled Chicken, or Try the Chicken Salad

Okay—let’s talk about Wendy’s. Guess what—they have a grilled chicken sandwich too! You’ve probably pretty much got the idea by now that a grilled, skinless chicken sandwich with lettuce and tomato at any fast-food restaurant is okay—if so, you’re right!

If you get stuck at a fast-food restaurant where you can only get a chicken sandwich that’s deep-fat fried or has the skin on it, just say no. Remember, we’re looking for a plain, grilled chicken breast with no skin and one that has not been deep-fat fried.

Wendy’s also has a good grilled chicken salad, and they offer fat-free ranch or Italian dressing—just tell them to hold the cheese and breadsticks—the salad is just as good without those things.
Carl’s Jr: Chicken BBQ Sandwich or Chicken Salad Will Do

They offer the old stand-by—a BBQ Chicken Sandwich, and they also have a chicken salad. Either one is fine; you know the rules.

Jack in the Box: Go for the Chicken Fajita Pita

At Jack in the Box, try the Chicken Fajita Pita. They also have… you guessed it… a grilled chicken sandwich.

You can also get something called the Chicken Teriyaki Bowl, but I need to warn you, this should be split into two “meals.” If you want to order the Chicken Teriyaki Bowl, eat half of it for one meal and then the other half later in the day.

Long John Silver’s: Baked Fish and a Potato With Salsa

Another fast-food chain you might find yourself at is Long John Silver’s. This place deep-fat fries everything—even their menus! By and large, this place serves up more saturated fat than any fast-food restaurant I know of, but you can still get a “Bill Phillips approved meal” at this fast-fat haven.

Just ask for the FlavorBaked Fish or the FlavorBaked Chicken, a plain baked potato and/or green beans. It’s low in fat and high in protein and complex carbohydrates.

Here’s a tip that will help you make a plain baked potato come alive—you know how most people smother “bakers” with butter and sour cream? Well, you shouldn’t do that. Try this—put salsa or ketchup on your baked potato—it can really dazzle your taste buds—try it! Salsa and ketchup are “A-OK”; butter and regular sour cream are not!

Subway: Get the Roast Turkey, Chuck the Oil

Subway offers a nice “break” from the other fast-food chains. My favorite “takeout” is the six-inch turkey breast sub with pickles, jalapeño peppers, lettuce, and tomato.

Ask them to hold the mayo and oil and top this sandwich off with vinegar and a little salt and pepper.
KFC: Tender Roast White Meat Without the Skin

Rounding off our list of fast-food restaurants is KFC. You’ve got to be careful here—there’s way too much deep-fat frying going on at this place too.

Try the Tender Roast white-meat chicken pieces without skin and a small serving of mashed potatoes and gravy. You’ve got to remember to order chicken without the skin—that’s where most of the fat is.

About the Author:

Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith! 

Copyright © by Supertraining blog.com. All Rights Reserved.

It should be a criminal offense in regards to what some of the fad diets do to your metabolism. Yes, they help you lose weight fast, initially. But they can absolutely destroy a person’s metabolism and cause them to gain much more weight back. Not the way a healthy weight loss diet is designed.

I believe in a much more sensible approach to help you lose weight fast. You don’t need a dangerous fad diet to lose weight fast. You can achieve rapid fat loss in a very safe and healthy manner when the correct approach is taken.

The following are my top three keys for instantly recognizing a dangerous fad diet:

One Ingredient Diets:

Any diet that preaches eating only one ingredient – such as ice cream or grapefruit – for an extended period of time can be classified immediately as a dangerous fad diet. There are dozens of these types of diets on the market. Another problem with a fad diet is that fad diets are generally low on overall calories and deficient of important nutrients needed for weight loss. What many fad diets do is focus on 1 nutrient as the potential key to weight loss and in reality all they are doing is severely restricting your calories to see weight loss. Once you have met your weight loss goal and are no longer following the fad diet where do you go from there? Most people revert back to their old ways of eating and the weight comes right back on. Many times the weight gain is much worse than where you started.

Fasting:

Avoid any “lose weight fast” program that suggests you “fast” for an extended period of time. Very simply, not eating will wreak havoc on your metabolism. If you are looking to lose weight fast then not eating is potentially the worst thing you can do. Fasting causes your body to increase a hormone called lipoprotein lipase. Many call this a “starvation” hormone because when this hormone is elevated your body will adjust how it uses the calories you eat. Your body will start to store more of the calories you eat as fat calories when this hormone is elevated. It does this to protect itself and to make sure it has enough calories in reserve when it needs them. Fad diets that encourage you to fast or severely restrict calories will generally cause an increase in this “starvation” hormone.

Miraculous Claims:

Use your common sense when investigating a fad diet. If it sounds too good to be true, it probably is. Please don’t fall for the amazing claims of miraculous weight loss. Weight loss isn’t hard, but it does take some effort and work. I recommend enlisting the advice of a qualified nutritionist or health professional when attempting to lose weight fast

Copyright © by Supertraining blog.com. All Rights Reserved.

by: Registered Dietitian Jayson Hunter

Please forward these “10 Changes To Your Diet That Will Instantly Make It 90% Better” to others you think it will help!

Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.

Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.

1. Hydration: Is there a difference

Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber

Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.

3. The Importance of Protein

Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.

4. Frequent Meals: Why?

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.

5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.

6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods

Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.

8. Fat

Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

9. Food Log: Yes, this is the most important step

Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.

10. Food Labels

Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.

Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Copyright © by Supertraining blog.com. All Rights Reserved.

Ever since the independent film, Super Size Me was released, research on the relationship between increasing obesity and increasing portion sizes has skyrocketed and the results have been virtually unanimous.

There have been numerous well-designed studies published just in the last several years which confirmed exactly what we suspected (and much of what the movie suggested):

* Portion sizes have increased in restaurants and fast food venues on a major scale over the last several decades

* We self-serve ourselves larger portions in the home than we used to

* When more food is put in front of us, we almost always eat more

* most people underestimate how many calories they are eating

* All of these factors have contributed to the growing obesity problem and the related health problems that come along with it

The obvious solution would seem to be to decrease portion sizes across the board, and indeed awareness of and control over portion sizes in general is important.

However, research has demonstrated that perhaps an even better solution is to keep the portion sizes generous, but decrease the energy density (calories per unit of volume) in the foods you put on your plate.

Several studies revealed that eating more low calorie density foods, especially green vegetables, salad vegetables and other fibrous carbs, as well as very lean proteins, maintains a feeling of fullness while reducing energy intake.

In other words, large portions of highly nutritious, low calorie foods displaced the less nutritious, calorie-dense foods! Most people allow the bad foods to push out the good foods, but you can actually do the same in reverse!

In a study published in the Journal of The American Dietetic Association, researchers fed one group a compulsory first course salad which was kept low in energy density by using very low calorie dressing with no high calorie toppings no bacon, cheese or croutons, etc).

After the salad, the subjects were allowed to eat as much pasta as they wanted.

A second group was also allowed to eat as much pasta as they wanted but was not given a compulsory salad to eat beforehand.

The results: As you might guess, eating a low energy density first course enhanced satiety (fullness) and reduced the overall amount of calories that were eaten during the whole meal.

Since the research has repeatedly discovered that almost everyone will eat more when served larger portions from a larger plate or container, and there is obviously a serious issue of “portion distortion” occurring, another group of scientists and psychologists decided to test this even further by providing larger plates or containers of low energy density, high nutrient density foods before the main course and or in between meals.

When more of the low energy density foods were made available first, the subjects ate even more of these healthy foods, which filled them up even more and decreased the amount of high calorie density foods eaten in the main course.

Reporting their findings in the Journal of Nutrition Education And Behavior, the researchers said that there is a silver lining to all the negative findings about super sized portions and overeating that we have discoverd inrecent years:

That is, although we eat more when more is put in front of us, We can use this phenomenon in reverse by serving large plates, bowls or containers of healthy, low energy density foods like fruits, salads and raw vegetables as snacks and first courses.

“While a small bowl of raw carrots might make for a good afternoon snack”, said one of the researchers, “a large bowl might even be better.”

You can learn more about calorie density, low energy density foods (thermogenic foods), and choosing your portion and meal sizes with precision inside the Burn The Fat ebook. For more information, visit: www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.BurnTheFat.com.

Copyright © by Supertraining blog.com. All Rights Reserved.

If that is the case, forget about the infomercials that promise quick results without any effort, as there is no thing as a free lunch. The good news however, is that you do not need to send me 4 payments of $59.99 for the secrets on how to lose those pounds of fat.

In this article, I cover what needs to be done with your diet. Don’t worry; I won’t take your carbs away or stick you with a liquid or celery diet. If you want a summer body and have the determination necessary to do what it takes to get it, I describe the path that will lead to it.

1) Eliminate all sorts of junk food from your diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat.

2) Reduce your intake of bad fats. Bad fats are things like butter, cooking oils, and saturated fats such as the ones found in meats. However, ensure adequate intake of good fats such as flaxseed oil. 1 tablespoon of flaxseed oil a day covers all of the essential fatty acid requirements of most people. I tend to take 1 tablespoon in the morning with my protein shake.

3) Reduce your intake of sugars. Foods laden with sugar cause a sharp rise in insulin levels. Insulin is a good hormone when it is not present in excess as it carries the amino acids from the protein into the muscle cell so that they can be used for growth and repair. It also carries the carbohydrates into the liver and muscle cells for storage as glycogen (stored carbohydrates) that can be used for future occasions. However, in excess, once the body’s reserves of carbohydrate storage are full, insulin turns these carbs into fat!

In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually craving sweets. It is a vicious cycle that guarantees fat gain.

4) Increase your intake of protein. Protein foods provide the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates that you eat ‘timed release’, so you get sustained energy throughout the day and you get a more steady release of insulin as opposed to the sharp rise you would get if you ate carbohydrate foods alone.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

5) For every serving of protein, have an equal size serving of starchy carbohydrates. Remember, too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Good sources of starchy carbohydrates are: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

By ensuring that you get no more carbohydrates than your body requires you will guarantee that body fat decreases. Now, I am not saying to eliminate the carbs. All I am advocating is portion control. In other words, if you have a serving of protein, have an equal sized serving of starchy carbohydrates. The minimum amount of carbs that you can get away with is an equal serving of them in three meals. For instance, a diet like the following will provide most men the results they are looking for.
If you are a woman, then just take out meal 6 and reduce your portion sizes as described below:

Fat Loss Diet for Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
1 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water (No flaxseed Oil at this time)

Fat Loss Diet for Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
1/2 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

6) Drink plenty of water! Water is by far the most abundant substance in our bodies. Without water, an organism could not survive. Most people who come to me for advice on how to get in shape almost always underestimate the value of water. Realize that a lack of water will not only cause dehydration, but also would stop the fat burning processes!

Water is good for the following reasons:

Over 65% of your body is composed of water (most of the muscle cell is water).

Water cleanses your body from disease inducing toxins and pollutants.

Water is needed for all of the complex chemical reactions your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt these processes.

Water helps lubricate the joints.

When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.

Water helps control the appetite. Sometimes hunger indicates a lack of water. Drinking water may take the craving away.
·Cold water increases metabolism.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you require per day.

7) If you fall into temptation, do not sabotage the entire diet! We are all human and we are bound to make mistakes. If you fall off your diet, do not binge all day long because you fell off once. Just start eating correctly at the next meal. Bingeing for a full day can destroy the progress that weeks of effort delivered. Do not fall for it.

8 )Be prepared! Prepack all of your food so that you have all of the food that you will need throughout the day. I don’t know about you but my life is pretty hectic. Without my cooler, I would be at the mercy of the fast food joints and then I would probably be a candidate for the Mr. Pillsbury Doughboy Championships. In addition, if you run into a situation where you don’t have food with you and don’t have the time to stop somewhere to eat either, hunger will increase and drive you to binge! So prepack all of your food; such practice wins half the battle.

9) Get your Zzzzz’s. That’s right, getting enough sleep. Everyone’s requirements differ but, on the average, people usually need between 7-9 hours per night depending on their level of physical activity. Sleeping adequately will ensure that your insulin metabolism operates properly. A faulty insulin metabolism leads to sugar cravings which spell disaster in any diet.

In addition, deprive your body of sleep and you’ll have lousy fat loss. As a bonus, you also get muscle loss which lowers your metabolism. The reason for this is because without enough sleep the body stops producing anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. testosterone and growth hormone) and starts increasing the production of catabolic ones (Muscle Destroying/Fat Depositing Hormones e.g. cortisol). In addition, you will lack the energy and focus to get through your workouts and it will also lead to overtraining as you won’t be able to recover adequately.

To top it off, there is research that indicates that a lack of sleep creates cravings and binges in addition to hardening of the arteries which leads to heart attacks. If you don’t think that you have enough time to sleep, then turn off the TV and make the time!

10) Stop associating social gatherings with food. Unfortunately, we live in a society that celebrates everything with food, usually the type that does not serve our goals. The minute that you train yourself to think about what is more important for you, the chips and the piece of cake at the party or the six pack of abs (not beer), the faster you will reach your goals. I wish that we lived in a world where exercise gave you a license to eat whatever you wanted. If that were the case, I would be the first one in line waiting for the cake. But since life is not fair, you only have one choice. If that summer body is important enough for you, I am sure that when the time comes, the decision will be clear.

Follow the tips above and I guarantee you will be well on the path to the look you are striving for.

If your interested in more information about my complete Body Body Building & Fat Loss Program check out www.losefatandgainmuscle.com

Author Bio

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
www.losefatandgainmuscle.com

Copyright © by Supertraining blog.com. All Rights Reserved.

Alcohol has been implicated as a factor that may hurt your efforts to lose body fat. Whether alcohol is “fattening” has been a very controversial subject because technically speaking, alcohol is NOT stored as fat; it is oxidized ahead of other fuels.

Whether moderate drinking is healthy has also been a subject of controversy. Many studies show that cardiovascular health benefits are associated with moderate beer or wine drinking (which has been of particular interest lately with reservatrol in the news so much), while other studies show improved insulin sensitivity. Some experts however, say that alcohol has no place in a fitness lifestyle.

A recent study published in the journal Obesity adds new findings to our knowledge about alcohol, insulin resistance and abdominal obesity. Analysis of the results as compared to other studies also gives us some insights into why some people seem to drink and get fat while others seem to drink and get thin!

Well, here’s the real story of why some people don’t get fat when they drink:

A lot of the confusion is because epidemiological research cannot show cause and effect relationships and mistakes can easily be made when drawing associations based on limited data.

With the nature of these longitudinal studies, you have to look at the lifestyle and nature of drinkers in general (or in this study, hard liquor drinkers). Also, the Swedish study focused on older men, so age may have been a factor. You may be more likely to deposit alcohol right on your belly as you get older.

When you hear that alcohol increases belly fat, you also have to look at what else is going on in the life of the drinker, particularly what the rest of a person’s diet looks like, and how alcohol intake affects appetite and eating habits.

Research says that alcohol can mess up your body’s perception of hunger, satiety and fullness. If drinking stimulates additional eating, or adds additional calories that aren’t compensated for and which lead to positive energy balance, then you get fat. You may also get fat in the belly, no thanks to what booze does to hormones.

Another thing that confounds the reports on whether alcohol contributes to weight gain is the fact that the game changes in heavy drinkers. We know that alcohol contains 7.1 calories per gram and these calories always count as part of the energy balance equation… or do they? With chronic excessive alcohol consumption, it’s possible that not all of these calories are available for energy. Due to changes in liver function and something called the microsomal ethanol oxidizing system (MEOS), alcoholism may be a real case of where some calories don’t count. Many alcoholics also skip meals and eat less with increasing alcohol consumption.

Alcohol metabolizing pathways notwithstanding, even if binge drinkers, daily drinkers or heavy drinkers consume most of their calories from alcohol, if they eat very little, and remain in a calorie deficit, they will not get fat. Compound this with the hormonal effects and you witness the skinny, but under-nourished, unhealthy and atrophied alcoholic (the person you’d think would be most likely to have a beer belly).

It’s the calories that count

The bottom line is, the idea that alcohol just automatically turns into fat or gives you a beer belly is mistaken. It’s true that alcohol suppresses fat oxidation, but mainly, alcohol adds calories into your diet, messes with your hormones and can stimulate appetite, leading to even more calories consumed. That’s where the fat gain comes from.

If you drink in moderation, if you’re aware of the calories in the alcohol, if you’re aware of the calories from additional food intake consumed during or after drinking, and if you compensate for all of the above accordingly, you won’t get fat.

Now, with that said, you might be wondering: “You mean I can drink and still lose fat? I just need to keep in a calorie deficit?”

Yes, that’s exactly what I mean. But before you rush off to the pub for a cold one, hold that thought for a minute while you consider this first: The empty alcohol calories displace the nutrient dense calories!

When you’re on a fat loss program you have a fairly small “calorie budget”, so you need to give some careful thought to how those calories should be “spent.” For example, if a female is on a 1500 calorie per day diet, does she really want to “spend” 500 of those calories – one third of her intake – for a few alcoholic drinks, and leave only 1000 for health-promoting food, fiber and lean muscle building protein?

I realize some people may answer “yes” to that question, but then again, if some people spent their money as frivolously as they spent their calories, they would be in deep trouble!

To summarize this into some practical, take-home advice, here are 7 of my personal tips for alcohol consumption in the fitness lifestyle:

(1) Don’t drink on a fat loss program. Although you could certainly drink and “get away with it” if you diligently maintained your calorie deficit as noted above, it certainly does not help your fat loss cause or your nutritional status.

(2) Drink in moderation during maintenance. For lifelong weight maintenance and a healthy lifestyle, if you drink, do so in moderation and only occasionally, such as on weekends or when you go out to dine in restaurants. Binge drinking and getting drunk has no place in a fitness lifestyle (not to mention hangovers aren’t very conducive to good workouts).

(3) Don’t drink daily. Moderate drinking, including daily drinking, has been associated with cardiovascular health benefits. However, I don’t recommend daily drinking because behaviors repeated daily become habits. Behaviors repeated multiple times daily become strong habits. Habitual drinking may lead to heavier drinking or full-blown addictions and can be hard to stop if you ever need to cut back.

(4) Count the calories. If you decide to have a bottle of beer or a glass of wine or two (or whatever moderation is for you), be sure to account for the alcohol in your daily calorie budget.

(5) Watch your appetite. Don’t let the “munchies” get control of you during or after you drink (Note to chicken wing and nacho-eating men: The correlation to alcohol and body fat is higher in men in almost all the studies. One possible explanation is that men tend to drink and eat, while women may tend to drink instead of eating).

(6) Watch the fatty foods. When drinking, watch the fatty foods in particular. A study by Angelo Tremblay back in 1995 suggested that alcohol and a high fat diet are a combination that favors overfeeding.

(7) Enjoy without guilt. If you choose to drink (moderately and sensibly), then don’t feel guilty about it or beat yourself up afterwards, just enjoy the darn stuff, will you!

To see a complete fat burning system that takes you by the hand, step by step and shows you what to eat, what to drink (and what not drink), how to exercise and how to stay motivated, visit: www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com

Copyright © by Supertraining blog.com. All Rights Reserved.