Sabado, Enero 13, 2018

4 Fatty Foods that are Essential for Fat Loss and Offseason Growth


Bodybuilders frequently have this notion that they must take extreme diets to make their physique to extreme levels. Back in the day, there was a thought that a zero-fat diet was the best possible way to rip up. However, it was found to be unsuccessful so the high-fat diet replaced the previously failed diet program and became the norm. But in the end, most bodybuilders have figured out that either of these extreme diet programs will lead to a successful result on their bodybuilding phase.

Whether you want to lose bodyfat or increase muscle mass, the strategy is to have a diet that’s somewhere between the two extremes. Moderation of taking the right types of fats can help build muscles and in most cases, reduce your bodyfat. So if you’re into the cutting or growth phase, you need to consume 20% of their calories from fat. Here are some healthy sources that you can take.



Whole eggs. Probably one of the best sources of protein and a staple to bodybuilders, eggs provide excellent amino acid profile. Both the yolk and white give great protein with the whites being faster to digest while the yolk may take longer to digest because it contains dietary fat which provides more sustained amount of protein. One egg yolk contains 6 grams of fat with half of it being saturated so eating six or more a day would result to too much saturated fat. The solution is not to eliminate, but to reduce the number of yolks so for every five or six egg whites you consume, add one yolk not exceeding three on daily basis. With six egg whites and one yolk, that’s 24 grams of protein and 6 grams of fat.




      Red meat. To cut up, you will need to reduce your calories but omitting too much fat might compromise your testosterone levels. As to cutting out dietary fat and also carbs and total calories, your testosterone levels go down and if that happens, you will lose muscle mass as well. Red meat contains fats that assist testosterone levels that include conjugated linoleic acid (CLA), a fat that allow body to tap into fat stores as energy source and promotes muscle growth. Mass seekers can have an intake of red meat twice a day as well as dieters, provided that they do not consume more calories than their daily target.




      Salmon. An excellent source of omega-3 fatty acid is salmon. Omega-3s help spare the loss of glutamine and supports the immune system. They help fight muscle inflammation and lead to enhanced glycogen storage. There’s also an indication that they promote the loss of bodyfat and retention of muscle during dieting stages. Omega-3s are so essential that even dieters should also take this four times a week even if it’s a small portion.

          
      Low-fat cheese. Myths that dairy products are fattening food are simply just myths. Low-fat cheese contains many anabolism-promoting peptides, small amount of CLA, also found in red meat, calcium, vitamins and minerals. Research shows that it also contains calcitriol which help burn fat on low-calorie diets, and casein protein.

Bodybuilders fear fatty foods but they really shouldn’t. For building muscle growth and keeping bodyfat within reason, they need proper provision of nutrients as well as control in calorie intake. Fatty foods may be caloric, but they provide nutrients that many bodybuilding foods lack so having them included in your diet are great choices during mass-gaining phase, and by tweaking for some adjustments, are also essential for cutting phase. In the end, you need to take proper balance of food intake to stay anabolic and keep bodyfat in check.





Sabado, Enero 6, 2018

Dreams vs Goals: Road to Fit Body






Setting up goals is very vital to one’s success. However, dreams and goals, as you may find it quite similar, are two different beasts.

It’s important to know both differences. Dreams are things you aspire and hope to achieve someday, things that you like thinking about but don’t know if it will ever happen or not. Goals, meanwhile, are particular things that you have aimed to need to accomplish for a definite period of time. An example case is having a fit body. In a dream statement, you’ll say, “Someday I’ll lose weight and have a fit body”. Whereas with goals, you declare a certain timeframe and your statement will be like, “In three to six months, I will lose fat, gain more muscles and sculpt a rock hard abs.

What’s great is that once you attain your goals, your positive energy boosts to higher level as well as your confidence, allowing you to go on to set and achieve grander goals ahead. The achievement you get gives you that extreme feeling of happiness and the success it brings does create many exciting dreams you wish to aspire. Somehow it builds tremendous optimism and hope and when you’re optimistic, you know you can achieve any goals you set and you just can’t wait to get your hands on the next and win it big time.

On the negative side though, when you’re unable to achieve your goals, you get disheartened, self-confidence suddenly gets an all-time low and you can’t create greater dreams anymore. When you stop dreaming, you don’t have something to look forward to, you then look down which leads to lost hope.

So here’s an advice, set a goal which is close to reality. In that way, you’ll be able to do it step by step until you reach success. If your aim is to have a fit body, find someone who has achieved the same thing as what you’ve set in, someone who is in the same situation as you are and observe how they’re able to do it. Get inspired by their work so it may rub off to you. If they can do it, you can do it too. But of course, you have to consider that all people have different genes, so if that person is able to cut down the weight for let’s say six months or lower, don’t get demoralized if by six months you haven’t reach your goal yet. Just keep on working out and you’ll be surprised at what you have achieved. It may take long shot but you will get there eventually. The road to fitness isn’t just a one night thing, it’s a lifestyle.