20 Simple Ways to Lose Fat and Live Healthier

Here is a list I put together of 20 simple daily ways you can become more fit.

Feel free to leave a comment and add other ideas.

1. Take the stairs instead of the elevator
2. Always leave extra food on your plate when finished eating
3. Don’t always park so close to a store entrance, leave a little walking distance
4. Take you pet for a walk instead of letting them run free
5. Eat 6 small meals instead of 3 large ones a day
6. Do your own yard or housework
7. Drink a glass of water before your meals
8. Opt for mustard instead of mayo
9. Choose wheat over white bread
10. Eat pretzels instead of potato chips
11. Hand wash your car every week
12. Eat slow not fast
13. Get up and walk around at work or home
14. Get outside instead of watching tv
15. Skip that one going out meal and eat at home
16. Write down what you eat everyday
17. Eat breakfast everyday
18. Drink a glass of water instead of that soda
19. Substitute whole milk for 2% or skim milk
20. Write down your fitness goals on paper

Does Cardio and Getting Bigger Mix?

Should you be doing cardio when trying to gain weight get bigger? This is a common question that comes up a lot. In theory as long as you are eating more calories than what you are burning then you should be able to gain weight. Although the more rigorous your cardio, the tougher it is to consume enough calories to overcome your basal metabolic rate and the calories burned during cardio.

As a general rule, you should really limit the amount of cardio you are doing while bulking or gaining weight. I would only be doing it once or twice per week for less than 30 minutes. Just remember that as you increase your cardio or other calorie burning activities, you will need to consume more quality food.

So, should I just eliminate cardio all together? I would still be some cardio for its other health benefits that you cannot get from just lifting weights.

To learn more about how many calories you should be consuming see the article I wrote on Muscle building Basics.

Why Food Turns into Body Fat

Food is a necessity. The body uses it for energy, for repair, and for building new structures. Food can be as powerful as a drug when it comes to building lean muscle mass. Lack of food can lead to a catabolic state in the body. Starvation leads to the body eating itself and the first thing to go is the lean, protein rich tissue. So, if food is this important and a necessity, why does it turn into body fat?

First, it is important to understand that body fat actually has a purpose. It began back in prehistoric times. The body needed a way to store energy in between feedings, that might not come for a while. The body fat stores afford that opportunity. A lot of energy can be stored in the fat stores. This is insurance for those times of starvation.

Our bodies are still programmed for this survival mechanism and even though food is plentiful the body will still protect against possible starvation. This is the mechanism that leads to fat storage. This is why calorie restriction diets are often unsuccessful in the long run. The body senses starvation and slows the metabolism to survive, then shuffles the calories consumed to fat stores for future needs.

Every day the body burns a certain number of calories just to maintain normal functions within the body. This is the basal metabolic rate. Then, any additional activity increases the amount of calories needed to support and maintain the body. The body expects this amount of energy to be consumed throughout the day. Any deficit in the caloric intake results in the body using its stores of energy. If there are no energy stores, or if the deficit is significant enough to trigger the survival response, the body will attack the lean tissue for energy. This results in a reduction of muscle and bone mass.

Any calories in excess of the daily needs get stored in fat stores for those future lean times. After an extended period of low calories the body slows the normal processes in the body to reduce the caloric needs. This means the body can survive on fewer calories without turning on itself. Then, when the food becomes plentiful again, the priority becomes making sure the body has adequate energy stores for future periods of starvation.

Different nutrients are stored at different rates due to chemical and hormonal differences. Fat taken in through the diet is chemically closest to the make-up of body fat, however, it is also a great source of energy, especially in the long term. Energy is released each time it is broken down to a smaller unit. Then the final products of fat metabolism can be converted to glucose for energy use. The body prefers this energy source, due to its large quantity, but excess will easily be converted to body fat. Carbohydrates, especially simple carbohydrates, trigger the release of insulin which opens up receptors on fat and muscle stores to receive the calories. This makes the storage of excess carbohydrates (and any other nutrients eaten with them) in fat stores easy. Protein is the farthest from fat, chemically. It is also used for repair of many structures in the body and to produce hormones and other messengers. It is the last nutrient used for energy and the last to be stored, but in excess any nutrient can be stored for future energy use.

Individuals trying to lose body fat are fighting millions of years of genetic coding. The survival mechanism keeps the body from shedding body fat too quickly. The energy from food is stored there for future needs. Any excess calories, beyond regular daily needs, are shuffled to the fat stores for this reason. The body is an amazing machine with survival as the main program.

Alcohol and Its Effects on Bodybuilding

Alcohol, although it can offer some benefits in moderation, it plays a very negative role in building muscle and losing weight. Lets take a look at alcohol and its effects.

Alcohol has had a rocky history. It’s beginnings may have been an accident, when the juice of berries was allowed to ferment accidentally. The resulting drink had surprisingly refreshing qualities and it exploded from there. In early historical records alcoholic beverages were used for medicinal, spiritual, and social purposes. In these early times drunkenness was discouraged, although still a regular side-effect of consumption. It has gone through many periods of control and moderation, from religious bans to the U.S. prohibition. It has recently begun to enjoy a resurgence for its medicinal qualities. But, as a bodybuilder, is it a benefit or detriment?

Alcohol has been found to be beneficial to the heart in moderate doses. One to two glasses of beer or wine a day can be a great stress reliever and protect the heart and circulatory system. However, those are additional calories that have no direct benefit to the body. Calories from alcohol tend to be stored as fat easier than other nutrients. The effect of alcohol on the hormones in the body turns on the receptors in the fat stores and shuffles the calories there quickly. This also carries over to other food eaten with alcohol.

Alcohol is also a mild diuretic. It quickly pulls water from the bloodstream and organs to help the liver and kidneys to filter and dilute it. The body will use this water and then excrete it through the kidneys and into the bladder for removal. So, that vital water that you have take in to keep the muscles full and keep the system running properly is robbed from the body. It also tends to cause water to spill into the space between the muscles and skin leaving a “puffy” appearance.

This dehydration is one of the major causes of the hang-over, as well. It is tough to train effectively when hung over. It is also impossible to get a good pump when dehydrated. Mild intoxication can lead people to do some stupid things that may lead to injury. And, of course, injuries can be detrimental to bodybuilding success.

Many people enjoy mixed drinks, and these can be even more dangerous to the bodybuilder. A fruity mixed drink packs a lot of extra, empty calories. The sugar in the drink, combined with the alcohol, causes a rush of muscle hiding water to be released and the insulin spike also causes the fat stores to open up for depositing of the excess calories. Fruity drinks also lead to over consumption which leads to hundreds (and even thousands) of extra calories.

Drinking is associated with eating. Hot wings and beer. Beer and pizza. Wine and cheese. Peanuts, pretzels, subs, you name it, they all have been tied to alcohol in some way. These foods are a diet killer. Even when drinking at home, the act is often tied to food consumption. This leads to a mental association with food and often adds unwanted, and unneeded, calories.

Alcohol in moderation may be a good choice to improve heart health in sedentary people, but a better solution for the bodybuilder is a few extra minutes of cardiovascular work. If bodybuilding is done correctly heart health should not be an issue and the alcohol will only be a hindrance to future success. The diuretic effect will actually lead to more muscle hiding water in the body and will rob the muscles of the water needed to appear full. The extra calories just add to the fat stores and lead to other calories being shuffled there, as well.

In the long run, alcohol and bodybuilding are not great partners. An occasional social drink will not stop all gains or lead to failure, but long term use can be a problem for the bodybuilder.

New Picture Posted

Hey all,

I have just posted a new picture of myself.  You can see to the top right of this page,  I just took this today and my current weight is about 184 lbs at 5′ 10″.  I am starting to bulk up and will post more pics as I progress.  My goal is to finally break 200 lbs.

I am planning on launching some kind of contest for members and readers here.  Something like the best before and after pictures for a certain time period.  Let me know your thoughts.  I will throw in some gift certificates for supplements or something along the lines.

Steps To Consistently Maintaining a Healthy Diet

Diet is a word that is all too familiar to bodybuilders. The necessity of a healthy diet is obvious to the hard training bodybuilder. There is nothing more discouraging than building slabs of powerful muscle, only to be hidden by a thick layer of body fat. Hard working muscles need the right fuel to continue to grow bigger and stronger.

Every bodybuilder knows the importance of a healthy diet. The real question is how to consistently maintain a healthy diet, even during those times of temptation. There are plenty of temptations and opportunities to slip. A small slip is not a big deal, but a large or continuous slip can be a major issue that may undo much of the hard work.

There are some helpful strategies to maintain a healthy diet. There are motivational techniques, behavioral choices, and, of course, the avoidance plan. No matter which strategy is used, it is important to accept the fact that you are human and mistakes occur. If you slip, get back on the plan and move forward. If the guilt is eating away at you, do an extra thirty minutes of cardiovascular work.

Trying to stay the course can be tough when people around you are not on the same page. Holidays become a tough time, also. Parties and social gatherings offer a lot of tasty, diet killing, muscle hiding food. These times require a little extra willpower. These are also the times when you need to remember your motivation for staying on a healthy diet.

If you have made some significant gains since adopting a healthy diet it might help to carry a before picture of yourself to remind you of why you eat healthy. A picture of a bodybuilder you admire, and aspire to be like, might help also. Before attending an event where food may be an issue try spending ten minutes posing in front of the mirror or do a short, pump-building workout. The pumped feeling may help remind you each time you feel tempted by a bad choice.

Behavior modification strategies might include working with a partner who has the same goals to constantly remind each other why the healthy diet is the right choice. Convince yourself that food is simply a fuel for muscle growth and energy needs and schedule your meals accordingly. Stop eating for flavor and start eating for survival and performance. This will help you avoid those splurge meals or those little treats. Eating a healthy, high protein meal before going to a social gathering might help reduce the chances of cheating, as well. The protein meal will help fill you up and stay with you so you are not hungry and you will not need to snack.

Avoidance is the optimal choice. If you can avoid putting yourself in a position where temptation exists then you eliminate the problem. However, total avoidance is not an option without becoming a hermit. Avoiding the dessert table or skipping the sauces and dips can be accomplished fairly easy. Avoiding the bar and not ordering appetizers will also help reduce unhealthy choices. Asking family members to have healthy choices at family gatherings will also help you avoid many of the temptations regularly experienced at holiday times.

GAINING WEIGHT FOR WOMEN

It is odd that you see women looking to put on weight these days, but many of them out there are underweight and want to add some muscle. Being too thin is not the desired look. A curvy and more toned body is often what is sought after and even healthier for most women. The media tends to focus on people who want to lose weight, but in this article you will learn about what is involved for women looking to gain weight.

Being underweight can be as result of a fast metabolism and is often tied to genetics. Women are sometimes scrutinized for being underweight and will sometimes cause them physiological and emotional issues. Once you become confident and comfortable that you body reflects you as an individual, then you can move towards ways to c increasing your body weight.

Weight training
If you are looking to gain weight then you want to start weight training. Although for women it might be a little intimidating to get started, it is necessary to put on weight without adding excess fat. Woman sometimes believe if they start lifting weights they are going to look manly and like a bodybuilder. This is not true. You can get a toned, tight body with the assistance of weight training and a healthy diet.

Gain Muscle Not Fat
So when you think of gaining weight, you picture someone eating a bunch of junk food and food loaded with calories. You will indeed gain weight doing this, but you will become flabby and look fat. The majority of fat usually accumulates around the abdominal area, which is definitely not what you want. You need to focus on healthy foods to gain weight without the excess fat. Look to eat about 500 pounds more than you normally do. You want to aim for 35-40% of your calories being protein, 40% being carbs, and 20% being fat. Be sure you are eating every 3 hours and get 5-6 meals a day.

Supplements
Although not necessary, if you have your diet intact supplements can assist in adding lean muscle. Creatine is one of the more popular supplements that are beneficial to gaining weight. Creatine is a form of an amino acid that helps retain water in your body to assist in building muscles. Whey protein is another great supplement that can be used for in gaining weight. It makes a great meal replacement for those who do not have the time to make 6 meals a day.

Bench Press Mondays and Don’t Be That Guy

Anyone every notice how packed the flat bench presses are in the gym on Mondays? I mean it must be the international bench press day. Whenever I am looking to do bench press on Mondays it always seems like every bench is full and a few people are waiting as well. To top it off, there seems to be like 3 people per bench just talking forever between sets!

I tend to do bench press on Wednesdays to avoid this problem. It can get worse before spring break and right after new years as well.

Another thing that irritates me in the gym is the same guys working out arms all the time. There are a few people I always see on multiple days doing curls, shoulder raises, and a few other dumbbell arm exercises. Some of these people have never gotten under a squat rack or lifted a heavy weight in their life. If you want to get big you have to lift heavy weights, do core exercises, and hit every muscle group.

Do not be one of those persons that only works out upper body and doesn’t put any effort into their training.
Anyone else experience the same things in their gym?

The Importance of Water For Building Muscle

Water. It is everywhere. It covers approximately 70 percent of the Earth’s surface. More importantly to the bodybuilder, it makes up nearly 70 percent of the body of a lean individual. Water is required for transport of the nutrients, hormones, and other messengers in the body. It is also required for many chemical reactions within the body. Digestion, nerve transmissions, muscle contractions, energy production, and joint lubrication all require water, as well.

Since water is essential for all of these functions within the body it is obviously an important part of a bodybuilder’s diet. Water is lost through urination, perspiration, respiration, and other waste removal functions. Increasing the workload on the body increases the water loss, as well. During a workout the body loses water faster through increased perspiration to cool the body, increased respiration to remove carbon dioxide created in the muscles, and increased metabolic processes increasing the waste product production. This leads to an increased need for water.

Water is needed to fill out the muscles as well. Muscle cells are over 70 percent water and when the body is dehydrated the muscles appear flat. A bodybuilder taking in adequate water will have full, powerful looking muscles. The muscle cells also rely on water to produce energy and facilitate contractions.

Water is essential for strong muscle contractions. It starts with the nerve impulse and the chemical reactions that happen at that level. Then the muscle cells require water for the transport of nutrients through the cell wall for energy production. The water also lubricates the muscle fibers, allowing for less friction and stronger contractions. And finally, the fuller, thicker muscle provides greater leverage.

Protein metabolism requires water, even more than metabolizing other nutrients. The removal of the nitrogen requires water for the chemical reactions and transport. The kidneys need extra water to help with removal of wastes produced during protein metabolism and the anabolism and catabolism associated with bodybuilding. Water is an essential for anabolism. It transports the amino acids to the muscles for repair and building.

A common myth in bodybuilding is that too much water will cause the body to hold water. In reality, it is just the opposite. When the body begins to become dehydrated it shuttles water into every nook and cranny to hold onto it. The best storage place is between the muscle and skin. The way to reduce this excess water is to increase water intake. Once the body is sure it will get enough then it will begin to get rid of the stored water. Maintaining an adequate water intake is the best way to combat water retention.

The recommended daily intake of water for the average person is eight glasses. For a hard training bodybuilder it increases, to as much as a gallon (or more) each day. Strong, resilient, and full muscles require water. Metabolizing all that extra protein bodybuilders take in requires water. And, keeping the overall system running efficiently requires water. With all of that in mind, it is easy to see why water is one of the essential parts of the bodybuilder’s nutritional regimen.

Importance of Fruits and Vegetables For Bodybuilding

Fruits and vegetables are often forgotten in the bodybuilder’s diet. They become more of a secondhand occurrence instead of a main part of the daily diet. Vegetables and fruits add variety to the diet and make a great tasting way to get many of the essential vitamins and minerals needed by a hard working bodybuilder.

Bodybuilders focus on protein rich foods such as lean meats, fish, and chicken. They also get a lot of complex carbohydrates through pasta, rice, and potatoes. Bodybuilders often avoid fruits due to their high sugar and calorie content. They also tend to forget about vegetables because they don’t add precious protein in large quantities.

Vegetables do add some very important vitamins and minerals to the diet. Many of these are lost through sweat during training and are used to metabolize the foods taken in. They are also used in the repair and replacement of muscle cells. The great thing about vegetables is that they do not add a lot of calories to a meal, but may add some much needed fiber.

Fruits may be slightly higher in calories and add some natural sugar, but they also add many other nutrients to the diet, as well. Many fruits have important antioxidants, also. The natural sugars in fruits have been found to be healthier than refined sugar, and the skins provide some important fiber. They make healthier treats than candy or snacks made with refined sugar.

The benefits of eating fruits and vegetables are many. The reduction of many chronic illnesses is one of those benefits. Increased protection from cardiac problems and improved circulatory health is also listed among those benefits. Fruits and vegetables are very moist and provide some natural water. The fruits and vegetables with a high acid content also help the body to detoxify naturally. The high antioxidant content of these foods protects from the development of Alzheimer’s disease.

These benefits are all important to the general public, but how do they translate to the needs of a bodybuilder? First, a bodybuilder needs to look at long term health just like anyone else. And, due to the stress placed on the heart and circulatory system during intense training, it is important to ensure good cardiovascular health for the future. Many of the vitamins and minerals found in fruits and vegetables are essential for internal functioning. Antioxidants help reduce the damage caused by factors of muscular breakdown and injury during training. They also speed the healing, from regular training damage and injuries. This damage can accumulate over time and lead to chronic injuries, while a healthy diet of fruits and vegetables might help reduce the damage.

Bodybuilders often get tunnel vision when it comes to their diet. They focus on protein rich meats and complex carbohydrates from starches. They forget the value of fruits and vegetables in the formula. The antioxidants, vitamins, and minerals make these a must for everyone, especially hard training bodybuilders. Fruits and vegetables are a great way to add some flavor and variety to the bodybuilder’s diet without sacrificing health. They provide many needed nutrients without adding a lot of unnecessary calories. So, hit the produce section and start adding some flavor to your life.