Weight Training Diet - What You Need to Know

Believe it or not, most people don't eat as much food as they should. I'm not talking about those people who go out and eat fast food all day long, but a lot of people simply don't eat as often as they should throughout the course of the day. If you start to think of your body more like a car and your food more like the fuel you need to drive that car, you'll realize that you need to provide your body with not only the right fuel, but the right amount of fuel at the right time and that is what a good weight training diet is all about.

You wouldn't go and fill your gas tank up when it's already full would you? Yet so many people will eat way more at one time then they really need or want. Instead only add fuel to 'your tank' when you're tank starts getting low. Most people wouldn't add some low quality fuel that their neighbor just made in their garage either. Yet many people will load their body up with all kinds of bad things, all misleadingly labeled as food.

Make sure you don't get conned into spending a lot of money on some pill that is supposed to make you lose weight either. There may be some helpful supplements available, but they will never take the place of a sensible diet and exercise plan.




When you are eating post workout your weight training diet should basically reverse the types of foods that you eat. For example, most meals will consist of low glycemic carbs, a lot of healthy fats and slow release protein. This combination can help you stay full longer. After a workout you want to feed your muscles to encourage maximum growth so you should eat a meal that has high glycemic carbs, very little fat and quickly digestible proteins.

Treat your body like the finely tuned machine it was meant to be. Only provide it with the best weight training diet. A good diet will have enough proteins, carbs, and fats and will provide your body with the high quality fuel it needs to run at it's peak for a long, long time.

Article Source: http://EzineArticles.com/expert/Tina_A._Barrett/252992

1500 Calorie a Day Diet Plan - Limit Your Daily Calorie Intake at 1300 to 1500 to Lose Weight Fast

The medical experts thoroughly believe in two statements. One is - eat less and more workouts. Hence, the best means of weight loss is the right diet and regular exercises. Now one thing that the dieters must check is that they have to lose body fat through the calories burned. Losing muscle mass is quite unhealthy. It not only make you sick, this weight also comes back very soon. Another important tip is that the calories burned are not dependent on the amount of food we eat. It varies on the amount of exercises that we do.

Further an adult body needs approximately 1300 to 1500 calorie per day to keep yourself fit. If we take up a diet plan that restricts our caloric intake 1300 to 1500 calorie per day you can surely keep fit & healthy and lose weight comfortably.

Here are some tips to plan your diet accordingly:

· Check the labels of all the food items you buy and see there calorie count.

· Do not starve yourself and eat healthy. You must have a pack of nuts that you could munch any time you wish to.




· Divide your 1500 calorie diet into 6 short meals in place of 3 bulk ones. Have these on time and do not ever miss them. Decide a time in the night after which you must not eat anything. Especially avoid any meal before your sleep.

· All low calorie diet menus keep you away from drinking and smoking.

· Burn the calories you have consumed through moderate exercises every morning for at least 30 minutes. Another good time to exercise is just before you sleep a night.

· The 1300 to 1500 calorie meal plan that you take must be a low fat diet. For this, use skimmed milk, soy milk, raw fruits & vegetables, lean proteins, nuts, etc. you must also replace the sugar with honey. Next substitute the cheese with low fat cheese. Cheese substitution helps you have healthy food that is also not bad to taste.

· Your diet must be low fat and high in fibers & proteins. For that focus on egg whites, etc. Remember you must not take proteins after the afternoon meals.

· For best results use natural weight loss supplements like acai berries.

· Colon cleansing also helps in weight loss as well as weight management. Try taking detox drinks like maple syrup lemon & honey lemon along with your 1300 to 1500 calorie meal plan. It helps you burn more calories and reduce on the fat catering as a low fat diet.

Article Source: http://EzineArticles.com/expert/Amy_Myers/312803

10 Super Foods to Help You Quickly Build Muscle and Lose Weight

In order to build muscle and lose weight you need a variety of veggies, carbs, fruits, proteins, and healthy fats. In order to quickly build muscle and lose weight you need 10 super foods.

1. Whole Eggs - Eggs are one of the cheapest super foods offering you an excellent source of protein. The cholesterol that we hear so much about isn't a problem. If you have cholesterol problems lower your body fat not the eggs you consume.

2. Flax Seeds - Here's an excellent source of fiber, omega 3, and protein. Grind the flax seeds and sprinkle on your berries or yogurt. Don't use flax oil as it's unstable and has no fiber benefits.

3. Quinoa - In South America Quinoa is considered the king of grains. The fiber and protein in Quinoa is higher than that in oats and rice, plus its gluten free.

4. Mixed Nuts - Nuts are packed with mono and polyunsaturated fats, fiber, proteins, Vitamin e, potassium, zinc, and magnesium. Nuts are dense in calories so if you are skinny and looking to put on a few pounds these will do it.




5. Wild Salmon - Omega 3 fatty acids are found in salmon, as well as providing 20 grams of protein per 100 gram serving.

6. Fish Oil - Taking fish oil can reduce inflammation in the body, increase testosterone levels, and lower body fat. Take 900mg per day. It's hard to get this level eating fish.

7. Berries - Fresh berries are a powerful antioxidant keeping you healthy and helping you to improve your weight loss.

8. Green Tea - Another strong antioxidant and a powerful natural diuretic. It can speed up fat loss, improve blood sugar, and prevent cancer.

9. Water - Something as simple water is considered a super food and vital to your weight loss program, muscle development, and health. You should drink at least 8 glasses a day.

10. Tomatoes - High in lycopene they are an excellent cancer preventer and a benefit in your strength training. You can't eat too many tomatoes!

These 10 super foods combined with an overall healthy diet, a cardiac workout, and some strength training and in no time you'll be pounds lighter. Super foods can help you to quickly build muscles and lose weight. Being overweight is hazardous to your health and to your self-esteem. Why not set your goals and get motivated? You'll be feeling better about your weight in no time at all.

Article Source: http://EzineArticles.com/expert/Dan_Sumner/21295

How to Avoid an Ineffective Gym Workout Routine

Have you ever been in a gym and wondered why on earth that the same person is doing the same workout routine day in and day out for months and months, sometimes years, on end with little or no results to show for it?

I have wondered this many times over and cannot for the life of me understand why people do the same gym workout routines over and over again and expect to get different results.

Life doesn't work like that. And neither should your gym workout routine if you ever want to get the optimum fat loss results that you are capable of.

There are a number of reasons for the lack of results, some including a lack of intensity with peoples training - you know who I'm talking about, those people who train with their make up on and go straight to the office after their session without needing a shower through to there being absolutely no value in the exercises that some people waste their precious time doing.

Unfortunately, gyms have made a fortune over the years on ineffective machines that do not even half the work that a regular dumbbell or kettlebell can do. Sure, they may look big, flashy and expensive but they have no value when it comes to training for fat loss and therefore should have no place in your gym workout routine.

This is bad news for the gyms that get you sucked in with their fancy equipment, but really, don't you think that you would have got results by now if that machine was actually any good?

Getting results in a gym involves being smart. It involves working multiple muscles at a time, in as little time as possible. The benefit of this type of training, rather than isolating muscles like when you use those fancy machines, is that a number of your muscles get a workout at once.

Some exercises even work virtually every single muscle in your body so you would have to be crazy not to take this approach to your next gym workout routine.

That, my friends, is surely a win-win for everyone. You get your results and you get out of the gym in record time!

Daniel Munday is Sydney's Fat Loss Expert. He helps busy people get back in their skinny jeans even if you've been burned by every workout or diet fad.

Daniel runs group Fatblast sessions in the Sydney CBD which provide 30 minute workouts for busy women in less time than they ever thought possible.

Article Source: http://EzineArticles.com/expert/Daniel_Munday/223388