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Useful Tips To Improve Your Diet
By Ron Swerdfiger
Dieting Tips Intro
We all workout for our own reasons. Some people want to trim down and shed
a few pounds, while others work out to compliment a sport such
as baseball or hockey ( check out the gaining mass diet tips ). However to get
the full benefit of your workouts you need to also focus
on your diet. Dieting TIPS are much more useful and important than a generic
dieting plan. Here are just a few tips to help improve your diet
and help you reach your goals.
Dieting Tips
1.) Fruit with an excellent Thermogenic/Carbohydrate Ratio include: Apples,
Blueberries, Grapefruit, Peaches, Strawberries vs. Inferior Thermogenic Effect
Fruits: Bananas, Dried Fruit, Raisins, etc., Watermelon.
2.) Good sources of insoluble Fiber:
-Whole-wheat products
-What oat
-Corn Bran
-Flax seed
-Vegetables such as green beans, cauliflowers, and potato skins
-Fruit Skins and root vegetable skins.
3.) You should have planned cheat meals and you should cycle carbs. Because
if you stay on a to restrictive diet your metabolism slows. You’re body
is a furnace and food is the coal. More food means your metabolism goes up (i.e.
furnace heats up) but too much “coal” and it starts to collect.
So essentially you need to eat to lose weight.
4.) Do not work out on a empty stomach first thing in the morning. Rather eat
a piece of fruit. Since a piece of fruit reglycogenates your liver which helps
in fat utilization.
5.) Adaptation is your worst enemy when you are cutting as such you should
cycle everything including conditioning, lifting, and food by varying intensity,
duration, and quantity.
6.) Do not be insanely restrictive, if you are, the odds are you will binge
and gain the weight right back. The idea is to change your life style.
7.) If you are going to use fat burners do not use them in the beginning. Use
them after you have plateaued or stopped losing weight - this way you got something
up your sleeve for later.
8.) Stay away from sweets and sugars including soda.
9.) Fructose in high amounts can hinder fat and does not get transformed to
glycogen, thus doesn't affect the muscles.
10.) You will want to maintain a high protein intake at a level of one gram
per pound of lean body mass. Your carb intake should be reduced and come from
complex sources.
11.) When cycling your carbs and calories you should be either +/- 900 from
your BMR. Adult Male: BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height
in inches) - (6.8 x age in years). So M-F you get 2,000cals then on sat-sun
around 2,900 no more though.
12.) 1g of protein= 4 cals, 1 g of carbs= 4 cals, 1g fat= 9 cals, 1g alcohol=
7 cals.
13.) Most people can only lose 1lb-1.5 lbs a week without losing muscle.
14.) In the beginning, you should keep a diet log of what
you eat so you can see where you need to improve
15.) Workout wise, you should have reps from 6-10 with about 30sec to 1min rest
between sets.
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