Eating Right During Your Fitness Training Program

Nutrition

Nutrition plays a very vital role in getting the results you want from your fitness training program. Often times you will hear people talk about the importance of having the right macro nutrients. So what do they mean when they talk about these? They are referring to the amount of calories you get from protein, carbohydrates, and fats. There is no set amount that works for everyone, but there are general guidelines that can be followed depending on what your goals are.

For someone that wants to shed fat, those amounts will be different compared to someone that is looking to put on size and muscle mass. While it's true that a chicken breast does have protein, carbs, and fat, there are different programs that can break down how much of each category on in a particular chicken breast. So where do you start? Often times it's said that if you are over 12% body fat; it's a good idea to follow a fat shredding plan. With this plan you will probably be running a caloric deficit. Meaning that in a typical day, your normal activities such as breathing, walking, and everything else you do besides working out, you would burn around 1800 calories. Now keep in mind this is different from everyone. A construction worker will need more calories for his normal daily activities than someone who sits at a desk. So if you need 1800 calories to get through your daily activities, plus you work out and burn 500 calories during your workout, you would need 2300 calories to get by.

However you don't want to get by and stay the same weight, you want to burn more calories than you are taking in. So you might be between 1800 calories and 2000 calories. Now that you know that amount, it is recommended by many that 50 percent of those calories come from protein, 30% from carbs, and 20% from healthy fats. So if you need 900 calories from protein, how many grams is that? Well one gram of protein is 4 calories. So you would need 225 grams of protein in your meal plan. If you need 540 calories from carbs, you would need 135 grams of carbohydrates. One gram of carbs is also 4 calories. One gram of fat however, is 9 calories. So 360 calories from fats would amount to only 40 grams.

Once you are at the body fat percentage you like, and now you would like to add some mass. The percentages that you are after are different, along with the amount of calories you want to consume. If you were consuming 1800 calories before, now you might be after 2400 calories. At that point some suggest changing your percentages to something like 35 percent protein, 35 percent carbs, and 30% fats. Since you are at a higher calorie intake you are still getting plenty of protein, but you are also taking in much more carbs. Keep in mind that these are just basic guidelines and everyone may need to adjust these amounts for their particular situation.

All this being said, the fact that you are watching your diet, and going through a fitness training program means you are taking the right steps to a happier, healthier, better looking you.

Find great fitness training programs, supplements, and nutrition support while you get in the best shape of your life. Go to [http://www.crazyhomefitness.com] for more.

Article Source: http://EzineArticles.com/8206652

Read more »

Clean Eating Breakfast Ideas

Before we jump into some awesome clean eating breakfast ideas, it is important that you know what clean eating is. The clean eating diet adopts one simple philosophy:

Stay away from processed food and say yes to natural whole foods that are as close to Mother Nature as possible.

This means that you have to steer clear of most packaged products and foods made with white sugar, white flour, trans fat and other refined varieties.

The diet mostly incorporates lean proteins, fresh fruits and vegetables, whole grains, low-fat dairy and nuts and seeds.

We all know that breakfast is the most important meal of the day and when you're trying to come up with some clean eating breakfast ideas, it is imperative to understand what you eat, inside out.

Typical breakfast options such as baked goods, processed meats which include sausage and bacon and are a no go, processed items are not recommended in the clean eating lifestyle.

Fortunately, clean eating is considered to be one of the simplest healthy lifestyle choices today. No fuss, no fury and absolutely no starvation!

Don't over complicate breakfast, just reinvent or modify your old breakfast recipes to make them more suitable to your new regime.

Cereal

Most ready to eat cereals are not permitted in clean eating breakfasts. Therefore, always check the ingredients and choose breakfast cereals with minimum ingredients. Avoid products with labels that have ingredients that you aren't familiar with or you can't pronounce.

Choose simple high-fiber cereals with more than 5 grams of fiber per serving. Adding skim milk, nuts and some berries to any clean cereal makes a healthy and nutritious breakfast.

Some examples of clean eating breakfast cereals include old-fashioned steel-cut oatmeal and bran cereals without added sugar and salt. Oatmeal can be cooked with water or any type of milk and served with a wide array of ingredients including, berries, nuts, raisins or shaved dark chocolate.

Don't have time to make breakfast? Allow a cup of oatmeal to soak overnight in some water or low-fat cow milk, soy milk or almond milk and let it to rest in your fridge. Before you're headed to work, add some sliced bananas and berries to your oatmeal for a perfect on-the-go breakfast.

Eggs

Protein is essential in any clean eating diet and you can't go wrong by choosing eggs for your breakfast protein intake.

If your aim is to lose weight and gain muscle mass, you can add more protein to your breakfast without many calories by adding two to three egg whites to one whole egg. Egg whites do not contain saturated fat but are rich in muscle-building protein.

Eggs can be incorporated into breakfast salads along with avocado or they can be made into an omelet with fresh sautéed vegetables such as mushrooms, spinach and peppers. Add cheese for flavor.

Yogurt

Nonfat Greek yogurt is rich in protein and consists of no added sugars. Greek yogurt can be incorporated into everything and can be served as a dip or sauce. It can also be added to your meals for creaminess.

One cup of yogurt topped with pineapple or berries and nuts can make a quick on-the-go clean eating breakfast. Experiment with other clean ingredients till you've found your favorite combination. Yogurt also acts as an excellent fluid base for smoothies:

• Green smoothies. Perhaps the best way to consume more greens is through a smoothie. Add a handful of kale or spinach to your blender, along with yogurt, and ground flax seeds for that omega-3 punch.
• Pomegranate berry smoothie. A combination of pomegranate juice, berries of your choice, a banana and cottage cheese or Greek yogurt. You can freeze it up and enjoy as a fruit pop as well.
• Orange flax smoothie. A bright orange smoothie consisting of frozen peaches or pineapple, orange juice and carrot juice with some ginger to add some flavor. Oh and don't forget adding one tablespoon of yogurt too!

Baked goods

Just because you can't have white flour, doesn't mean you should quit on your favorite baked goodies. Baked good which are made of whole grain flour and natural sweeteners such as evaporated cane juice or banana make excellent clean eating breakfasts.

Muffins, pancakes, breakfast bars and waffles can be made clean with some creativity and experimenting. For clean eating breakfasts, incorporating nuts, berries and bananas adds flavor and natural texture to baked items.

Article Source: http://EzineArticles.com/8791112

Read more »

3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

A bodybuilding diet is useless when it's not combined with muscle building workouts. Take a look at Workoutsforbigmuscles and discover muscle building workouts, advice on diet and supplements and multiple tips and tricks for your success.

Article Source: http://EzineArticles.com/1487504

Read more »

Create Your Own Nutrition and Exercise Timetable in Minutes!

Creating your own nutrition and exercise timetable needs a determined goal. You have to decide what you want. Lose weight, gain weight, maintain your current weight; you have to select the one for yourself. You can also consult with your doctor by giving him or her, a picture of your specific health needs. But whatever the way you are following, the right nutrition and fitness program is always the best solution to maintain a healthy diet. Right nutrients will give you all the energy and strength. Fitness will provide you the physical activity to maintain optimal weight. Many people start a fitness plan and drop it down after a while because it becomes too difficult for them to maintain. That is not what you should look for. The plan should be simple enough so that you can maintain it without any hustle. Creating a realistic nutrition and exercise plan can make you stay healthy for lifetime.

Steps to Create Your Own Nutrition and Exercise Timetable

1. Create a Goal. The goal must be healthy. You have to design a nutrition and fitness program that can meet your goal faster by doing it properly. You can have a low-calorie diet with fat-burning exercise plan. You can also manage your cholesterol and blood sugar level by removing sugar and fats from your diet.

2. Find a Diet and Fitness Program That You Can Work On. Consider your lifestyle, check for a time from your daily schedule where you can implement the fitness program. You can make some time for the gym depending on your working hour. Some gives a try at night, other prefers it at the morning and some also makes it work during their lunch hour.

3. Plan And Prepare Your Meal. If you make it planned, you don't have to rush on unhealthy foods from stores or fast food restaurants. You can keep some healthy quick recipes for you and your family. Make them shifted and rotate those dishes throughout the week. Enjoy the food and make a fixed amount of it so that it will not make you overeat. Increase the amount of fruits, vegetable and whole grain in your recipe. Drink water instead of sugary drinks. You can make a combination of your own likes and make it accordingly. You must consider your appetite when you are making these combinations of foods.

4. Add Some Varieties In Your Exercise Plan. Doing the same workout will bring boredom to your exercise program. To make it strong, you can make your own routine for the whole week. For one week, you can take walk with your friends or family. Next week you can take bike rides. After that, you can go for work out on the treadmill and machines at the gym. You can arrange it you own way so that you remain comfortable with it.

5. Make Your Healthy Nutrition and Fitness Program Work. Small changes in your plan to avoid boredom have to be noticeable yet not tough. You can make changes eventually to bring variety on it. But you also have to remember that, you are making your own plan and it should not be dropped out after a week. For example, you can you can add one healthy food and substitute one unhealthy food from your routine. When it will become a habit, you can add one or two more to your routine and balance the change. This will help you to follow the plan slowly but still it will work effectively. You will not become bound to do it; rather you will love to do it. Same trick can be applied for exercise and workouts. You can start with a 15 minute workout. You can add 5 more minutes from the next week. Till then, a habit will be formed to do exercise every day. When the exercise becomes a part of your daily schedule, you can add more as you want. In this way, you can follow the program according to your need with your full approval.

One must a have a nutrition and exercise table of his own. It can help to manage your weight and increase your physical activity. You can follow your own plan to have a healthy life.

Article Source: http://EzineArticles.com/8991197

Read more »

How To Add Super Foods To Your Fitness Diet

Diet plays a major role in our quest to be fit and lean; we have to consume a healthy diet to stay fit and maintain a lean body so that we can be free from diseases and illnesses.

In recent years there has been an upsurge in the advertisement of certain foods which have been labelled as "super foods" that have supposedly "extraordinary properties".

However even though recent scientific research and information from the National Health Service have refuted some of the extra ordinary claims about these super foods, you can still make use of these foods if you add them to your diet in the right way.

So here are some tips that you can use to add super foods to your fitness diet properly:

Tip 1-Only add super foods that have been classified as healthy foods

The National Health Service classified most of these foods into three main groups in the year 2001.

These three groups are:

a) Healthy foods-These are those food items that have beneficial nutritional benefits.

b) Good and bad foods-These foods have both good and bad effects on the body.

c) Unhealthy foods-These foods actually have detrimental effects on the body.

You should eat only those ones that have been classified as healthy foods. Good examples of this group of foods include the following:

Broccoli-This vegetable contains certain chemicals substances called glucosinates which help to fight stomach cancer. To gain maximal nutritional benefit you should steam the tender stem broccoli variety; it contains more nutrients than the standard broccoli.

Tomatoes-Tomatoes are rich in anti-oxidants like lycopene and it also contains lots of vitamin C. You can eat tomato soups, bolognaise sauces and baked beans in tomato sauce.

Chillies-Chillies contain capsacin which is actually responsible for their scorching taste; this capsaicin has anti-cancer properties.

Onions-Onions are rich in bioflavonoids which have strong anti-oxidant properties to counteract the effect of free radicals which are part of the underlying causes of most diseases.

Carrots-Carrots contain a lot of the natural anti-cancer chemical called falcarinol. It is recommended that you should eat at least one carrot every day to stay healthy and fit.

Blueberries-These types of berries contain a compound called pterostilbene which has anti colon cancer properties.

Apples- Apples are rich in anthocyanin which has anti-cancer properties.

Green tea-This tea contains anti-oxidants that help to prevent lung cancer.

Tip 2-Realise that these foods are not as super as they are touted to be

Even though these foods have some nutritional benefits, you cannot rely on only these foods to supply you with all the nutrients that your body needs to be healthy and fit; these foods should at best be used as adjuvant to your main healthy diet.

The main type of diet that you must consume is a healthy balanced diet that consists of major food items like carbohydrates, protein and fat in conjunction with essential minerals and nutrients in the right proportions. It is by eating a balanced diet with "super foods" as adjuvant that you can stay healthy and fit.

Article Source: http://EzineArticles.com/7278227

Read more »