What is the best approach to weight loss? And how to keep it off

Taking a bite of health

People have been searching for a better way to lose weight for decades and after all this time, it still seems to be one of the biggest struggles out there that people are dealing with, is what is the best approach to weight loss and how to keep it off.

There can be many reasons behind why a person has a hard time losing weight and keeping it off, it can involve indulgence in too much of the wrong food, a lack of activity, hereditary or various other complications.

One of the major culprits out there is people are in too much of a hurry these days and they try to simplify things by getting take-out far too much, but often the culprit can lie within the food we purchase at the store. Many of the products that we find in the store are overly saturated with sodium and fillers.

All too often the culprit lies within our diets and inactivity. Today I will be talking about how to approach a better diet and keeping physically active to get you into better shape now, tomorrow and for the rest of your life.

Indulgence

Often the difficulty many people have with losing weight is their tendency to frequently indulge in things that are high in calories, fat, sodium or sugar. These foods are high in calories and preservatives as well as many other things that just accumulate around the midsection, especially if we are not staying busy.

Another thing many people have a tendency to indulge in is eating too large of meals. If you can learn how to portion your food sizes and leave the table before you have eaten too much, you will avoid taking in excessive calories that will develop around the midsection.

Often these indulgences are triggered by things such as depression, anxiety and many other things that affect us psychologically, this can be a big problem area for many people, but one thing that can help is keeping a food journal so that you can keep track of what you are eating and make sure that you are taking note of the things that you should be avoiding, this can be a great way to help us progress so that we can get headed in the right direction with our diet.

Lack of activity

Another thing that can affect us being successful with losing weight, especially if your diet is needing work in different areas is a lack of activity. Especially with a time like right now with the covid-19 pandemic going on, many people haven’t been staying busy working and have been spending more time at home less active.

If you have been facing this situation of spending more time at home and spending less time engaging in physical activity, you can spend more time getting out and doing the exercise that is needed to help with burning these excess calories off such as walking or bike-riding.

Often it can be a benefit if you have workout equipment at home to engage in working out, but many people don’t have the workout equipment necessary.

But don’t let this discourage you because there are many other physical activities that you can engage in at home such as body weight training, HIIT training and many other activities that can create for more time together with the people you care about doing things for yourself that will benefit you in a physical and healthful of way.

The Best foods to eat

We should all know what the typical kinds of food are that we should avoid, such as things that are high in fat, sugar, sodium and extra unnecessary fillers. Often it can be difficult to avoid these types of foods because they give people the comfort they need, especially during stressful times such as these with the pandemic going on.

When you eat foods like this, you are affecting your body and psychological well-being in a negative way and the foods that give you energy such as sugary soda drinks or foods that are high in sugar such as pastry can give you a boost of energy temporarily, but when you consume things like this, that high only lasts for so long and then you suffer a drop in energy, or also known as a crash.

The kinds of food that we should be eating like fresh fruits and vegetables are not on everybody’s favorite list to snack on, and that can be understandable, but in the long run, if we are fueling ourselves with the right kinds of food, we are going to feel the benefits down the road with higher energy and a better psychological feeling because we know that we are doing something that will benefit us in a good way.

The best kinds of food that we can consume are things like fresh fruits and vegetables, lean meats such as chicken, fish, poultry and other lean healthful things such as Greek yogurt.

Keep encouraging yourself

It is always necessary to keep encouraging yourself, especially during times that can be stressful, we all need support and encouragement. Think of how you would treat the best friend of yours, would you not want to keep encouraging them and giving them the support they need and deserve?

You should treat yourself in the same manner, you should be encouraging yourself and giving yourself a pep talk often throughout the day. You should see yourself as your own best friend, what you do for yourself now will affect you for years to come.

If you have a goal to lose, for example 40 pounds, no one else can do it for you, this is something that you need to do for yourself and not for anyone else. ‘Your future’ and ‘your future health’ all start with you and how and what you feed yourself.

How you feed yourself and how physically active you stay are all going to be factors with how you are going to feel now and years to come. If you keep striving to be the best that you can be in all aspects of your life, you will have yourself to thank years to come, so keep encouraging yourself and keep motivating yourself to do the things that will affect you in a positive way for now and for years to come.

Conclusion

Losing weight has always been a difficult topic for many people because there are many factors that can affect your weight loss. Many of these factors involve things that we have control over but take a lot of self-control and will power.

Our self-control and willpower can be low at different times, especially in times of stress and uncertainty. These times that have been going on right now definitely reflect a lot of uncertainty, but we are all in this together and we need to do the best that we can for ourselves, for our health and for our sanity.

Staying physically active, especially with a structured workout routine and eating healthy will benefit us in more ways than one. It will not only benefit us health-wise and how we feel, but will also have a big effect on how we are feeling mentally.

Often people have asked me, what is the best supplementation to take for weight loss? there are many supplementation products out on the market these days for weight loss and many of them don’t do anything positive for you, but some products are beneficial, but don’t expect them to do all the work for you.

If you are serious about losing weight, the big thing you need to focus on are eating a healthy diet and staying physically active. Weight loss supplementation can help if they are effective ones, but they are merely supplementation so they can’t be expected to do all the work for you.

To take a look at one of my reviews on weight-loss supplementation, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be sure to get back to you within 24 hours. So be sure to leave a comment because I love to hear from my readers.

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Eating healthy tips – for busy people

Fresh vegetables

Do you often find it difficult to know what to eat and what is healthy when you are on the go or in a hurry? well if you have this problem, there are many people that are struggling with the same question. Often all people really need is some eating healthy tips for busy people.

Eating healthy and being on the go can be a struggle for many people but if we are eating whatever is in front of us just for convenience’s sake, it can have a negative resulting impact on the way you feel and have an impacting result on you mentally and physically.

We all have choices, and our diet is a big choice that we all make every day, we can eat fruit snacks or we can eat fresh fruits, we can eat canned vegetables or cooked which cooks all the nutrients out or we can eat them fresh.

Today I am going to be talking about eating healthy when you are on the go and making the right choices with your diet. If you are anything like a great majority of people who have been struggling with this difficulty read a little further.

How “not eating right” can affect you

When you are in a hurry to get off to school or work or whatever your situation may be, what do you eat? It is necessary to take in the proper nutrients that we need to allow ourselves every day to give us the strength and energy to take on all that needs to be accomplished with our never ending tasks.

Eating healthy can also have an impact on your mental well-being as well as your thinking ability. If you are not eating right it will affect how you think and how you follow things through each day, what you eat will have an effect on your productivity.

Not eating right can affect your immune system and cause you to get sick more frequently, it can also affect your heart health, so eating nutritional food can have an impact on how well you do and can help to eliminate some work or school-time lost.

What we eat has a huge impact on many aspects in our lives, what we fuel our systems with will have an impact on our energy, our health, how we feel about ourselves, how others view us and how much time we spend in the doctor’s office.

What are you eating?

So if you have not been taking the time to eat right every day, you probably may feel tired and sluggish quite often as well as not having the thinking capacity that you ought to have.

Often times people just shrug off their tiredness and figure that if they choke down some sweets like doughnuts or apple fritters, this sugar high will give them the added boost they need to power them through the day.

To tell you the truth, they are partially right, the sugar boost will give them a temporary lift and add a few cups of coffee or soft drinks and they should have their fix, but this is only a temporary spike.

If people follow a morning routine like this, they will generally have a crash by noon unless they keep filling themselves with a large amount of sugar and caffeine. Following a lifestyle like this will sooner or later catch up with you, your health, your waistline and may eventually lead to diabetes.

If you are struggling with these problems and you know that you need to do something about your diet, you should stop and ask yourself what am I eating, and what do I need to change every day about what I am taking in to fuel myself.

If you are spending a lot of time everyday taking in fast food, this will have a major effect on your diet and how well you perform. Fast food places have the tendency of selling food that is high in cholesterol and fat and don’t have the nutritional value that people need.

Fast food places tend to sell food that is filled with way too many preservatives to help keep its shelf life better. Eating food like this can have many bad effects on your health and the way you feel.

What should you be looking for?

The types of food that you should be looking for are foods that are fresh, whether they are fruits, vegetables or meat and poultry. There are too many foods on the market these days that are not fresh, they are filled with far too many preservatives and don’t hold the nutritional value that you should be consuming.

When purchasing food products at the store, you should check into looking at food labels just to see what is in the products before you purchase them and put these types of things into your system.

There are naturally some things that you will want to be looking for on nutrition labels, such as the sodium and sugar levels, saturated fats and try to look for gluten-free products.

Another thing to look at when consuming vegetables is it may be of a great benefit to you to know that consuming vegetables raw is much healthier than if you cook them first. Cooking vegetables first can tend to cook out many of the nutrients that are needed.

Simple ways to follow through

Some simple ways that you can follow through with eating healthier if you may be rushed in the morning before work, is you can get your meals for the next day ready ahead of time the night before.Fruit smoothies

Often times you can prepare things ahead of time such as shakes or smoothies blended with healthful nutritional food that will give your brain and body the nutrients that it needs every day.

Salads are simple and easy to prepare, there is no cooking time when you create foods like this, you are eliminating cooking time and you are taking in foods that are fresh so that their nutritional value is not cooked out of them.

Another good option for vegetables other than eating them raw is steam cooked, there is always the option of steam cooked vegetables in a bag and this can make it real quick and easy when you have limited time.

Protein is a necessary staple for muscle, not only for building muscle but also maintaining it. Especially after people get to be in their 40s and 50s, they will start to lose muscle. Your best sources of protein will be found in lean cuts of meat, especially chicken and poultry because white meat is much leaner than red meat like steak and ground beef.

I always enjoy a good steak and there is nothing wrong with eating red meat as long as you don’t make a practice of consuming large quantities of it every day. Just like anything else in life, moderation is key

Conclusion

Many of the remedies that can give us better health are things that are simple and often overlooked. Eating healthy doesn’t need to be a scary thing, or something that is going to take up a great portion of your day just to prepare meals.

Eating healthy doesn’t need to take a great portion of your day, it doesn’t need to break your banking account and eating healthy doesn’t necessarily mean just eating bland food that have no taste.

When you know how to look for the proper foods and knowing what it takes to fuel your system with the proper foods will actually cut a good portion out of your day just for the sake of preparation.

Preparing things that are healthy the night before will save you time in the morning and keeping a food journal will also help with keeping your daily diet on the straight and narrow. Keeping a food journal will help with monitoring your calorie consumption, fat, sodium and sugar intake and will help with keeping your goals in check.

Often times, our diets are not giving us the nutrients it needs, so another thing that you can take advantage of is supplementing your diets for the proper nutrition.

You can check out one of my reviews on supplementation, simply go here.

If you have any questions or comments, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

 

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How to control food cravings – the psychology of cravings

Cupcakes

For many people there can be a great problem in losing weight when it comes to cravings. Cravings are a big downfall when it comes to fighting the battle with losing weight because people often find themselves sitting down and snacking on things generally high in fat, sodium and sugar, this can make it difficult to lose weight.

Today we are going to be going over how to control food cravings, the psychology of cravings. Often times when controlling food intake, we generally have a tendency to want to cut out extra meals or cut back on the meals that we are eating.

This question on controlling our cravings has come up in the past, so I thought this would be a great opportunity to shed some thought on this subject.

This is not the only step In cutting back on calories as well as watching our food control portions, but a big step in watching our food consumption is cutting out all the extra unhealthy snacks in between, especially before going to bed at night.

https://youtu.be/xtPKQPYJ8rQ

Controlling your cravings

One big key point that comes to mind when controlling your cravings is to naturally avoid any tempting foods, while this may all sound good in theory, it can be a very difficult thing to do but as you may not know is that often food cravings will only last for 10 minutes at a time, so if you can find something that will help keep yourself distracted from these temptations.

They can be anything that you might have an interest in such as going out for a walk or straightening up your house or even playing with your dog or cat for a little while. Anything that can keep you distracted for a brief while as that temptation has struck can help with being distracted by any temptations that you may have.

Other ideas that you can use to control your cravings is drinking more water. Drinking water is an important part of your daily diet that you should be taking in on a regular basis. Typically, you should have at least eight glasses of water a day, these glasses can typically be 8 oz glasses.

When facing cravings, drinking warm water will help you to feel more full, but often when you give in to temptations for cravings that you may have, you may not even be hungry at the time so other ideas that you can try are to snack on healthy things such as nuts or raw veggies.

Above all, if you have a difficult time with giving into cravings, such as potato chips or anything that is high in salt, sugar or fat, a good place to start is by throwing any evidence of these products out in the garbage so that you don’t have the constant nagging temptation of them there all the time.

The psychology of it

The next step is determining why you give into these temptations and how to overcome the temptations that you are giving in to, what type of foods are they, if you are truly hungry, you will generally have a tendency of desiring basically any kind of food, but if the snacking is based on the desire to give in to your trigger foods such as things that are salty or filled with sugar, this is typically due to anxiety or stress.

Quite often eating disorders can be based on biological factors as well as social and interpersonal pressures and family history, situations like this may not be as easy to overcome, but disorders that are brought on due to anxiety or stress, these situations can be severe enough but you need not despair.

In some situations that may be more severe, there are treatment centers that are available, but not everyone who has a tendency to give in to snacking every day is a candidate for a treatment center.

Often times finding the situations that trigger our eating habits can be overcome with simple remedies such as drinking warm water, throwing out the bad foods that we snack on and replace them with good ones like raw veggies, nuts and fresh fruits, going for walks or engaging in hobbies that we enjoy.

If you find that these remedies are not enough and you have stronger underlying conditions such as anxiety or stress, then it may be time to seek some help through a treatment center.

Knowing when to quit

Cravings for things such as salty chips or sugary sweets can be a natural tendency if you enjoy their taste, but a big step in not overdoing it with these types of foods is knowing when to quit.

If you have a habit of snacking on foods like this, it may not necessarily be such a bad thing, but the point is to not be overdoing it. If you have made the determination that you want to lose weight and need to give up these things, that may seem like a very big step having to make that determination that you are never going to eat these foods again.

The idea of giving up these foods all together may seem like an unreasonable thing to do, and in all reality if you enjoy these foods, giving them up altogether can be unrealistic. You can set up a healthy diet and avoid the soft drinks and unhealthy snacking, but there is nothing wrong with giving into your favorite foods once in awhile like setting a certain day of the week that you might have some.

Finding another outlet

Now that we have established that it is all right to give into your favorite snacking foods occasionally, like once a week so that you are not feeling like you are setting up such an unreasonable diet as to cutting out your favorite snack foods all together, you will need to find another outlet for all the other times that your urge may decide to strike you.

I personally don’t know of many people that don’t have some other form of entertainment that they enjoy, like taking a walk, working out, reading a good book, sewing, scrap booking, painting, writing, and the list can go on.

The point is that you can find something to occupy your time when the snacking urge strikes you, and as I mentioned previously, typically when you get a snacking urge, it will typically only last for ten minutes at a time, so the key is to get through your temptation while doing something that you enjoy.

Following through

Once you have made the determination to cut out the excess snacking of unhealthy foods that do nothing but pack on the extra pounds and make you feel guilty afterwards, now it is time to start moving forward with your journey to becoming a healthier new you.

Start by keeping a food journal and keep track of what you eat throughout each day making sure that you are only consuming healthful foods leaving out the foods that create too many calories.

Take down notes in your journal when you get cravings and how long that craving lasts. Write down what you did to preoccupy your mind when you encountered the craving and if preoccupying your mind worked. If you went for a walk and this helped, take note of it, If you went for a walk and it didn’t work, try something different next time.

The key is typically a food craving will only last for about ten minutes and you want to find something that will distract you and keep your mind busy from thinking about giving into another craving.

Whatever it is that takes your mind off of snacking, write it down in your journal and keep using that tactic. You can come up with as many past-times or hobbies as you want, as long as they keep your mind preoccupied from giving into your cravings.

Conclusion

Overcoming these food barriers will be difficult, but it will get easier as time goes by and you will thank yourself for making the brave decision to make these small adjustments in your diet, you will be happy with yourself, feel better and look better, it all starts with you and making that decision that you are going to start doing good things for yourself.

Don’t be afraid to try different remedies like drinking warm water will make you feel less hungry, it is also a good idea to drink water before a meal because this will help you to feel full faster and you will end up eating less food.

Sometimes it doesn’t hurt to add a little supplementation to your diet, supplementation won’t do the work for you, your diet will still need to be low in fat and avoid excess salt and sugar, and it’s a good idea to follow a weekly workout program, but sometimes a little supplementation can give you the added boost that you need to keep things running smoothly.

To check out a review on supplementation, you can go here.

If you have questions or concerns, please don’t hesitate to leave a comment in the box below, “good or bad” I love to hear from my readers.

 

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Stay healthy live healthy – ways to reshape your diet

Healthy can be delicious!

Have you been having a difficult time fighting a battle with your diet and trying to eat the right foods to get the proper nutrients? Do you often find it difficult to find suitable food when shopping at the supermarket? Don’t feel alone if you are having a difficult time with this, many consumers are facing the same problem but it basically comes down to reading the labels is a big step in the right direction.

Today we will be talking about ways to stay healthy live healthy and ways to reshape your diet. Sometimes if you feel like you are stuck at the supermarket trying to make a sensible decision on eating healthy, it can be difficult to follow this through because many of the products at the supermarket are filled with high sodium and high fat making it hard for us to feed ourselves the proper nutrients and lose weight at the same time.

The battle with obesity is so high these days because the food that is produced is filled with preservatives, fat and way too much sodium. All these preservatives and fat that are in products these days contribute to the majority of over sized waste lines and a decline of health across the nation.

What society pushes on us

Eating healthy and losing weight can be a big challenge to get through these days because the TV and ads are just filled with promoters trying to sell us on eating these quick and easy foods or buying take out because it will make our daily lives so much easier not having to spend the time cooking and with all the new tasty things coming out in these fast food joints can make it difficult to sit down and eat a healthy meal without taking in all that saturated fat and high intake of sodium.

Dieting doesn’t need to be such a painstaking process where the only food that you can eat is bland and has no flavor like rice cakes. There are many healthy recipes that give you the nutrients that you need and are delicious at the same time, many of these are real simple and easy to make and don’t take a lot of time.

Dieting and cooking

If you enjoy cooking, that is great because that will definitely be working on your side, but if you don’t have a lot of time to spend in the kitchen, no need to worry because dieting and eating right has never been so easy as it is these days when you can simply research healthy meals on the internet that are quick and easy to make.

There are many diets that you can follow, and one of the popular ones these days is the Keto diet. The keto diet has its advantages and I can work great wonders for losing weight, but I have always been a firm believer in eating a well-rounded diet stocked with plenty of fresh fruits and vegetables and they always add so much taste and freshness to your meals.

Although when sorting through the fresh fruits in your local supermarket, the fruit that will give you the best results are the ones that aren’t as sweet like cantelop, and bananas, but in general any fresh fruit can be tied to good results with weight loss. The products that can make it difficult to lose weight and you should eat in moderation if so all are potatoes, rice and bread.

These products aren’t necessarily bad for you but because of the excessive calories and carbohydrates can make it nearly impossible to lose weight. Keep your diet high in lean protein like chicken, fish and tuna, cottage cheese and Greek yogurt are other excellent choices.

Cutting back on carbohydrates

It is true that when cutting back on calories is a necessity for losing weight, one of the first places you will need to do so is cutting back on carbohydrates which is a basic principle followed by the keto diet. Is this article I am not talking about cutting out carbohydrates completely, but if you are seeking a way to lose weight, it can be a good idea to cut way back on your carbohydrate intake.

When speaking of cutting back on carbohydrates, I am for the most part talking about cutting out the excess breads, cereals and pastas. It should still be a necessity to eat fruits and vegetables such as your typical apples and oranges, bananas and all the delicious fruits that you can get your hands on.

It is similar when finding a good source of carbohydrates in vegetables, you can search out carbohydrate sources such as carrots, celery, cauliflower, cabbage, Brussels sprouts and asparagus. These are some great sources of carbohydrates that you can find through vegetables, but you don’t need to stop with just these few that I mentioned, there are many other great choices that you can include in your diet.

There are the obvious choices of carbohydrates that you will definitely want to avoid at all costs, and that will be your typical carbohydrates that are high in fats and sugars such as donuts, cake and all of those nasty little treats. Other sources that are generally good for you but still can tend to make it difficult to lose weight are choices like excess potatoes, too much bread in your diet and many of those sugar coated breakfast cereals.

Cut back on salt

Another problem that can make it difficult to lose weight that many people have is they have a tendency of loading their food down with salt, these are your typical salt a holic’s that have a tendency of dosing everything they eat down with salt, but this is a great way to retain water in your system making it difficult to lose weight.

A must that you should definitely include in your diet is plenty of water. A typical amount of water that a person should take in daily is 8 glasses of water a day. This water has a way of flushing out your system and cleaning out any impurities. Drinking water before a meal will also make it easier for you to feel like you are full faster than if you don’t drink any water before a meal, this will prompt you to eat less at each setting.

Make it a way of life

I believe it is basically branded in society today to make things easier for ourselves and to not have to spend so much time preparing our meals as the people of years ago spent. In order to eat healthy, these days we don’t need to spend all hours of the day in the kitchen cooking in order to eat healthy.

This will not be easy for everyone to digest, but the best way to positively get good results and really enjoy losing weight and eating healthy is you should make it a way of life. If you make getting healthy and eating right a way of life, it will be so much easier than those people who dread having to turn down the french fries for something healthy Reshaping your dietinstead.

If you make eating healthy a way of life, it will have a positive reflection in the outcome of your efforts and every step that you put forward on your path to finding better health will reap its rewards if you truly enjoy making positive changes for a better outcome. Changing your diet is a lot like quitting smoking, you really have to want to make the change.

Conclusion

Whether if you are into weight training and want to put on the muscle or if you are into any other form of exercise and are simply interested in losing weight and getting into better shape, it will always be necessary to reshape your diet into the plan that you need most to follow in order to get in the proper nutrition to lose weight or add muscle.

When reshaping your diet to tailor your needs the most, it will always be a necessity to keep a food journal and set goals. Keeping a food journal is a necessity if you are going to track your calorie consumption as well as keeping goals so that you have a way of logging your information as to keeping a specified period that you want to lose weight or how much muscle you want to pack onto your frame within a given period.

When following a serious diet to lose weight or add muscle, it is also a good idea to supplement your diet to get maximum gains. To check out a review on supplementation dependent on what your goals are, you can check out the link below.

For a review on weight loss, you can check it out here.

For a review on supplementation for building muscle, you can check it out here.

Please feel free to leave a comment below, “positive or negative” I love to hear from my readers.

 

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How to create a diet plan – making way for a healthier you in 2020

Goals in weight loss for 2020

Now that it’s into the new year, have you given it any thought about getting started on a new diet plan? Many people feel that once the New year rolls around, it’s time to start making those New year’s resolutions. Is it better to start New year’s resolutions? or would it be better to simply set goals and stick with them?

It is commonly believed that if you set New year’s resolutions, it will be more likely that you will stick with the resolution simply because it’s a tradition handed down over the years, but do resolutions really work?

To be successful with your plan, you need to understand how to create a diet plan, in turn you will be making way for a healthier you in 2020. So continue to read on if you are interested in living healthier in the New year and beyond.

Have you made the determination?

In order to be successful with anything, you need to come to the realization that it is something you truly want to do. Often times people decide to set New year’s resolutions because it is something that many other people are doing, so they feel like they need to jump on the bandwagon and follow the same approach.

Following in this approach isn’t necessarily going to grant any positive results. When making the decision/ determination, this is something that needs to come from the heart if you plan to have actual, achievable results with weight loss or any other determined destination that you plan to achieve.

Are you a believer in New year resolutions?

Personally I am not a firm believer in New years resolutions. Generally by early to mid-February, anywhere between 75% to 80% of New year’s resolutions have failed.

The problem is, many people have a lot of excitement and anticipation over the possibilities of the new year and that the New Year could hold for them much positive favor.

New year’s resolutions are often difficult to stick with and don’t hold the changes that we are anticipating with them in our lives. As the year becomes active, it can be very easy to lose sight of these resolutions that we have set for ourselves.

Then there is the necessity to recommit, any obstacles that may be causing us to lose sight will have to be overcome so that we can regain perspective of what is most important to us.

Are you a believer in setting goals?

Goals are a necessity in any endeavor, without goals it will be hard to achieve any desired destination. As with New year’s resolutions, people often dive into setting their resolutions without any real reflection.

This is when a person needs to spend some time on self-analysis and soal searching. You will want to spend some time on setting up your goals, there is no such thing as hurrying the process along and expecting your results to be positive.

If you are in too much of a hurry setting up your goals, you will no doubt need to go back and refine them. It is good to spend some time doing some personal analyzation of where you are now and where you want to be at a perceived time.

You can spend this time soul-searching in whatever fashion works best for you, whether if you are staying busy moving which works great for some people, or maybe spending some quiet time alone, possibly drinking some coffee at a nearby coffee shop.

Here are some questions that you can ask yourself when doing your soul-searching.

  • was my past year a positive one, or a negative one and how can I work off of it?
  • what were my accomplishments in the past year?
  • have I achieved anything I set out to do in the past year?
  • what is most important to me now?
  • what do I need to be doing that I haven’t yet?
  • what would I do if money wasn’t an issue?
  • how often every day will I spend working on my willpower and improving it?
  • one year from now, what would I like to say I have achieved?
  • where can I receive help from? (Asking for help does not insinuate that you are weak, everyone needs help from time to time and never be afraid to ask for help)
  • what personal problems do I need to let go of in order to achieve my goal?

If you need to spend more than one day soul-searching, than by all means go for it. There is no saying that you will be able to spend some time soul-searching and come up with the answers to all of your questions and set some realistic goals to follow by, that are achievable in one day.

This is something that should be important to you, if you need to spend a whole month soul-searching and planning your goals, than so be it, these goals are something that you need to set clear in your mind and know exactly where you stand now and where you want to be, whatever you’re perceived time it is, whether it be one month, three months, six months or a whole year.

Is your goal to lose weight?

If you are setting up a diet plan, it is more than likely that your goal is to lose weight. If your goal is to lose weight, set the goal realistically.

A realistic approach to setting a determined amount of weight would typically be around 2 pounds a week or 8 pounds a month.

If you don’t want to face discouragement, don’t set the weight loss goal so high that it could never be achievable, it is about having a vision of where you want to be by a specific time and following through with it.

What you need to cut out of your diet

You will naturally want to cut out foods that are very high in calories. One such type of food are potatoes which can be healthy for you when they are prepared right way. French fries and potato chips are linked to heavyweight gain.

Roasted, baked or fried potatoes can cause a cancer substance called acrylamides, so the best way to eat potatoes are boiled plain.

Naturally sugary drinks and candy or anything that contains sugar will naturally be fattening and you will want to cut out of your diet so that you can make your weight loss gains achievable, consider cutting out white bread because it is highly refined and contains a lot of added sugar.

One case study showed that eating two slices of white bread per day was linked to a 40% greater risk of weight gain and obesity, wheat bread would be a much better route to follow.

Most of the fruit juices that you find on the market have very little in common with whole fruit. Fruit juices actually contain just as much sugar if not more than the calories you find in soda.

Among many of the other types of foods that you will want to leave out of your diet would consist of pastries, cookies, cakes, alcohol, ice cream and pizza.

What you need to eat more of

You will need to eat more of the stuff that is going to give you the right energy. Below I have a list of some of the best foods that you can eat to help you with your weight loss goals.

  • cottage cheese
  • beans and the Legumes
  • tuna
  • boiled potatoes
  • lean beef and chicken breast
  • hard boiled eggs
  • leafy greens
  • salmon
  • cruciferous vegetables (include cauliflower, broccoli, Brussels sprouts and cabbage)
  • nuts
  • avocados
  • whole grains
  • apple cider and vinegar
  • fruit and grapefruit
  • coconut oil
  • chia seeds
  • yogurt

How do I portion what I eat?

Many people will tell you to eat in moderation, but what exactly do they mean when they say in moderation? Controlling your portion size is the key to eating in moderation.

One suggestion is to use smaller plates or bowls serving your food because typically a person will eat all that they serve themselves, so it should start with how much we serve ourselves, and a good way to do this is through using smaller dinnerware.

Another way to gauge how much you should be eating is by using your hand size, typically a large person with large hands will need to eat more than a small person with small hands.

Portion your food gauged by how much you could cup in one hand. If you are a woman, you should gauge your portion size by how much you can cup in one hand, If you are a man you should gauge your food portion by how much you can cup in two hands.

If you are eating out, you should ask for half the portion that you normally would because restaurant are known for serving extra large servings.

Another important factor that you should follow is always start your meals with a glass of water and eat slowly. The purpose behind drinking water before your meal is this will result in reduced food intake and a greater feeling of fullness.

Typically when drinking the water before your meal should be 30 minutes. Eating slower through your meals is also important because if you eat quickly makes you less aware of getting full which will increase your likelihood of overeating.

And finally, one other way to get a gauge how much you are actually eating is keeping a food journal. Research has suggested that people are often surprised at how much food they eat, so when you keep a journal of how much you are eating throughout the day will actually give you a snapshot in time of what you are consuming.

Getting proper exercise

There are many ways you can get the exercise in that will help you in losing weight. If you are into working out at the gym, that is a great way to keep in shape, but not everyone has the time or money to go to a gym, so many people can schedule and budget better if they work out at home.

Another way to plan for fun exercise and activities if you have the means is through outdoor entertainment such as jogging, biking, swimming and hiking.

Conclusion

I hope that you have taken some beneficial information away on this blog and can use these guides to help you better in achieving your weight loss goals in the new year.

For supplementation on weight loss, you can go here and check out one of my product reviews.

If you have any questions or comments, please feel free to drop a comment in the box below and I will be happy to get back to you as soon as possible.

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Eat healthy without cooking – and feel better

Walking down a railroad track, a road less traveled in comparison to a healthy diet as a road less traveled.

It should be in everyone’s best interest to eat healthy and to get into better shape, but it’s not always easy to follow the road less traveled. Take into consideration that many people are busy with work and school and may find it difficult to keep up with all of life’s demands and taking care of your family as well as exercise and diet.

Today’s subject I will be talking about how you can eat healthy without cooking and feel better. Preparing meals without cooking can really save a lot of time that you can use for other things, such as spending more time with your family and friends.

Another benefit from eating healthy meals that you don’t have to cook is many times after food has been cooked it has a tendency to lose a lot of its nutrition value. Naturally some foods you will want to cook first such as most meat products, but the outline of this article is so that you can base your meals around eating healthy without the cooking.

What is considered healthy?

Healthy would be considered food’s that have a low content of fat, they should be low in sodium and sugar. Such foods that would be considered healthy as for a healthy diet would be eggs.

A real healthy option for eating eggs would it be to hard-boil them. After you have hard-boiled eggs, cut them in halves and scoop out the yoke, put yokes in one bowl, in a different bowl, add 1/2 avocado, 1/4 cup Greek yogurt, 1/2 tbsp of mustard, 1/12 tsp of lemon juice, salt and pepper to taste, stir and add yokes.

After you have mixed the egg mixture, scoop some egg mixture into the egg whites and sprinkle with paprika, now you have “avocado deviled eggs”. These are a real healthy and nutritious addition that you can add to your meals. The only thing that will take a little time in preparation would just be boiling some eggs.

The next idea is for you too slice bananas and spread peanut butter on one and make sandwiches out of them, place them on a baking pan and freeze for 1 hour. The next step is to combine 1/2 cup of dark chocolate, 1 tbsp of coconut oil and mix.

Take toothpicks and poke them into the Frozen peanut butter banana sandwiches and dip them into the dark chocolate mixture and freeze for 1 hour. Then you will have dark chocolate peanut butter bananas, Bananas will supply you with a healthy dose of carbohydrates and the peanut butter will supply you with protein. Dark chocolate can be good for you and heart healthy, as long as you don’t consume too much of this, all that is involved other than preparation is just freezing time.

Other ideas

Another idea is you can take two medium zucchini and shred them, put shredded zucchini aside in a separate bowl, add 2 cups of spinach and one cup of Basil, half cup of pine nuts and quarter cup of Parmesan, two cloves, minced garlic, quarter cup olive oil 2 tablespoons lemon juice, salt and pepper to taste.

Combine all ingredients except for shredded zucchini In a blender and blend, pour mixture over the top of shredded zucchini, sprinkle over the top cherry tomatoes, 1-2 slices of prosciutto and mix. Now you have a tasty and healthy salad, “Pesto & prosciutto zucchini linguine”.

The next idea is take 2 5-oz cans of tuna and place in a bowl, add 1 avocado, and mash together, add 1 cup of carrots, 2 ribs celery, 1/4 cup red onion, 1/4 cup of Dijon mustard, 1 tbsp lemon juice, 1/2 tsp of garlic powder, salt and pepper to taste and mix.

Place a whole wheat tortilla on a plate, place lettuce over the tortilla, take the tuna mixture that you had prepared and spread over the top of the lettuce, add cherry tomatoes and wrap. “Crunchy avocado tuna wraps”.

On the go

The advantage of creating meal ideas that don’t require cooking preparation is it can really save on the amount of time that you would typically spend on cooking meals, also following simple healthy ideas like this that don’t require cooking really make for some healthy choices.

The thing that makes these choices healthy is not only that the food’s used in these recipes are healthy, but in the way that they are prepared, that would cut out such things in your diet as fried foods or deep frying foods. The advantage behind this is fried foods are naturally high in fat due to the butter or cooking oil that is required for frying.

Baking foods is a healthy choice but this requires a good amount of time for food preparation, and the whole idea behind this article is to create some different ideas for you and for your meals that don’t take a lot of time and many of these foods you can prepare for when you’re on the go.

Smoothies

Another excellent option that can create for some real healthy meals on the go that don’t require any cooking time are smoothies. Smoothies can supply many great tasting and nutritious ingredients that you can simply whip together in a blender, pour into, “on the go” serving containers and take with you wherever you go.

Conclusion

There are an endless amount of ideas that you can come up with to provide your self with healthy, delicious and nutritious meals that you can prepare in no time without the cooking preparation and you can take these meals with you on the go.

Whether if you are into bulking up and building muscle, or losing weight, any of these ideas are great for including in your diet and will give you the nutrition you need to fulfill whatever your goal is.

Along with a healthy diet for building muscle or losing weight, it is also always a good idea to supplement your diet with other products, whether if they are muscle building supplementation or products for weight loss. For product reviews pertaining to these supplementation products, you can go here to check out these products.

If you have any questions or comments, please feel free to leave them in the box below and I will get back to you as soon as possible.

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Protein foods for bodybuilding – your best sources with recipes

 

Protein rich foods have long been a source for building muscle, there are many good sources of protein that you can choose from, such as chicken, fish and tuna for your meat sources, other good sources of protein rich foods such as eggs, cottage cheese, and dairy products such as milk and cheese.

Today I want to touch on some of the best protein food sources for building muscle, whether if you are new to bodybuilding and are interested in starting to pack on some muscle size, or if you have been with bodybuilding for sometime and want to continue to pack on the muscle size, these food sources are the best for giving protein supplementation that you need, with as little fat as possible.

Today we will be looking at protein foods for bodybuilding, your best sources with recipes.

Italion chicken and herb

This recipe has a perfect blend of one of your best protein sources, and that is chicken. With the combination of these ingredients can take one of your best protein sources such as chicken and really spice it up and bring this dish to life.

  1. 6 chicken breasts, boneless and skinless
  2. half cup white mushrooms, and slice them to 1/8″
  3. half cup red bell peppers, sliced 8th in
  4. quarter cup onion, sliced 8th in
  5. one clove fresh garlic, finely chopped
  6. one teaspoon basil dried
  7. 2 teaspoons oregano, dried
  8. one teaspoon salt
  9. half teaspoon black pepper
  10. canola oi
  1. First you will need to start by flattening the chicken breasts between two sheets of plastic wrap, flatten with a mallet. Breasts should be in uniform thickness about half inch.
  2. next you will need to rub the oregano, basil, salt and black pepper into the meat and then brush lightly with the canola oil.
  3. brush both sides of the pan with oil and allow for preheating, approximately 5 minutes.
  4. mix all the vegetables together, then you will place the vegetables on the pan and spread them out and cover the flat chicken breasts.
  5. bake for half hour.

Swordfish grilled

  1. 4 ,1 inch thick swordfish steaks 24 ounce
  2. virgin olive oil
  3. half teaspoon salt
  4. half teaspoon ground pepper
  5. 3.5 oz of whole grain brown rice
  6. half cup mixed baby greens
  7. Olive basil and relish
  1. Preheat the grill to 350 degrees medium-high brush the swordfish evenly with olive oil, sprinkle with salt and pepper.
  2. grill swordfish covered with grill lid over 350 degrees medium high heat 4 to 5 minutes on each side or to desired degree of completion.
  3. prepare rice according to the package directions. Place rice in a medium Skillet and stir in 2/3 cups of olive basil relish. Cook over medium heat 1 minute or until thoroughly heated.
  4. next you will need to divide the rice mixture between four plates, top each with one swordfish fillet. Spoon the remaining Olive basil relish over the swordfish fillets and rice mixture. Top fillets evenly with fixed baby greens. Garnish, if desired. Makes four servings.

Shrimp salad with pasta

  1. 16 ounces uncooked small pasta shells
  2. 3 pounds of peeled and cooked shrimp
  3. 6 green onions, thinly sliced
  4. 1 tbsp grated lemon rind
  5. one and a half teaspoons crushed red pepper flakes
  6. half cup chopped fresh basil
  7. citrus salad dressing

1. Prepare pasta according to package directions. Toss pasta with remaining ingredients. Serve immediately, or cover and chill up to one day. Makes 7 to 8 servings.

(Fresh citrus salad dressing) you will whisk together half cup light olive oil, three tablespoons greek seasoning, 4 tablespoons fresh lemon juice and 3 tablespoons of mayonnaise makes approximately 1 cup.

Greek yogurt smoothies

Greek yogurt is another excellent addition that you can add to your diet that supplies a generous amount of protein. One serving size of Greek yogurt contains as much is 18 grams of protein which is the equivalent of 36% of your daily allowance.

Included I have a nutrition facts chart of light & fit original Greek vanilla yogurt.

  1. serving size 1 cup
  2. calories 130, calories from fat 0
  3. total fat 0 grams 0% daily allowance saturated fat 0 grams and trans fat 0 grams which amounted to 0% of your daily allowance.
  4. cholesterol 10 mg 3% of your daily allowance
  5. sodium 70 mg 3% of your daily allowance
  6. potassium 220 mg 6% of your daily allowance
  7. total carbohydrates 13 grams 4% of your daily allowance dietary fiber 0 grams, sugar’s 11 grams 0% of your daily allowance
  8. protein 18 grams 36% of your daily allowance
  9. vitamin a 0%
  10. calcium 20%
  11. riboflavin 30%
  12. phosphorus 25%
  13. vitamin c 0%
  14. iron 0%
  15. folate 20%

Greek yogurt is a great ingredient for making smoothies which supply an ample dose of protein for your muscle building experience. Greek yogurt is great for mixing and you can enjoy it with granola, fruit and many other assorted things that go great with smoothies.

Conclusion

Variety is the spice of life and when it comes creating a healthy diet high in protein, you will never run out of options when it comes to spicing up a variety in your diet

I hope that in this article I have given you some fresh new ideas to take away from this and spice up your diet.

For supplementation products that will give that your diet a good boost of protein, you can check out this product review.

If you have any questions or comments, please feel free to leave them in the box below and i will get back to you as soon as possible.

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How to gain muscles fast – tips to bulking up

Muscular man in black t-shirt with his arms in flames.

Have you put endless hours in at the gym trying to to bulk up and gain muscle? Well today I am going to talk on the subject of bulking up fast, no this is not an easy task to do when you are in a stage of trying to add as much muscle as you possibly can while eating for muscle gain, because when you are taking in enough calories to build muscle, it is all too easy to pack on the fat at the same time.

Today I will be shedding some light on how to gain muscles fast, tips to bulking up. There is a very fine line when it comes to taking in enough calories to put muscle on your frame but not taking in too much food so that you are adding fat on your frame at the same time.

The goal behind what you are trying to accomplish is to put as much muscle on your frame as you can in the shortest period of time without adding fat to your frame, that is keeping your physique as lean as possible while you are in the muscle building stage.

Where does the term muscle come from?

A little known fact that not many people are probably aware of, but where the term muscle comes from is a Latin meaning referred to as little mouse, which means when the muscle is contracted it takes on the appearance of a mouse moving under the skin.

Muscles are made up of many fibers that contract when you move them, the increase in muscle volume that you get when you pump iron every day comes from the passing through the muscle fibers this muscle growth is achieved through the regeneration of muscle cells, this is referred to as hypertrophy which is induced muscle injuries from your training.

The need for protein

When your muscle fibers breakdown, they need to repair, this is the time when your muscles will grow. The time that muscles will make their most significant gains is during your sleeping hours, that is why it is necessary to get a minimum of eight hours of sleep a night if not more like ten hours.

Aside from taking in enough sleep, it is necessary to take in a high amount of quality protein like you would get from chicken, fish and tuna. To take in enough protein from food sources alone is a bit difficult, especially without adding to much fat around your midsection.

This is where protein supplementation comes in, in order to ingest enough quality protein to feed your muscles, you need good quality amino acids, the trick is to monitor the amount of calories for your age, body weight and activity level as well as protein and carbohydrates consumption.

Another factor to take into consideration is your body type. Body type would be ectomorph, endomorph and mesomorph.

An ectomorph is someone that naturally has a very thin build and has a hard time putting on muscle size, this type of person will need to take in a very high amount of calories in order to build muscle.

An endomorph is someone that naturally has a large frame with big bones, this type of person will really need to watch their calorie intake because it will be very easy to put on too much weight on in the wrong areas.

Last but not least is the mesomorph which is the type of person that has the perfect stereotype physique for building muscle, this is someone that has a naturally athletic physique, broad in the shoulders and narrow in the waist.

Do a little calorie counting

I know what your thinking, calorie counting takes to much time and work, who has the time to count calories? but counting calories is a necessity if you are interested in putting muscle on your frame and especially if you want to keep the fat off while putting muscle on your frame.

I have supplied a place you can go to get an estimate of how many calories you will need per day to maintain your body weight dependent on your age, weight and activity level. Once you have determined how many calories you need a day to maintain your body weight, then you will need to add on an additional 300 – 500 calories more per day to build muscle.

The more calories that you add on to your diet per day to build muscle is also reliant on your body type. If you are an ectomorph, you will need to consume at a higher rate than 500 calories more per day.

If you are an endomorph body type, you will need to watch your calorie intake and monitor your body weight and adjust your calorie intake accordingly.

Balancing it out

Typically the rule to follow is one gram of protein per pound of body weight and two grams of carbohydrates per pound of body weight. This is just a guideline to follow but there are many weight trainers that consume more than one gram of protein per pound of body weight, for example 1.5 grams to as much as 2 grams of protein per pound.

Monitoring carbohydrates can go different ways as well, some people follow a diet with much fewer grams of carbohydrates, especially if you have a tendency to put weight on easily you might want to keep the carbohydrates consumption lower.

There are many variables when it comes to monitoring your calorie, carb and protein intake, my best advice is to first of all start with your body type and from there go according to your age, weight and activity level with the aid of a calorie calculator and move forward from there.

Bodybuilding is not an exact science, it takes a measure of finding out what works best for you, once you have determined where you will need to balance your portions at, then it is just a matter of moving forward from their.

CONCLUSION

Balancing out the equation between your weight training and diet will take some work and getting used to and it will take work, but it is all worth the effort when you start seeing results, the important thing is to hang in there and keep training with full intensity but train smart as well.

Once an injury occurs will definitely slow up your progress, if you can find a dependable training partner would be a good stride in the right direction, your training results will increase drastically if you have someone pushing you to train harder.

If you are interested in supplementation for muscle growth, click on this link for product information.

If you have any questions or comments, please feel free to leave them in the box below.

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Trim down diet plan-lose the weight without starving

Have you been trying to lose weight now for some time but it just seems like you keep spinning your wheels and getting nowhere? or have you lost some weight but a very minimal amount and you feel like you have been starving yourself for the results that you have seen?

Well today I want to share with you some tips that can help you to get better results without the starvation tactic and a trim down diet plan that will help you to lose the weight without starving.

What has been your approach?

The last time you got on the bathroom scales and decided it was time to shed some of those unwanted pounds, what was the first thing that entered your mind? was it the thought of having to go on some crazy diet where everything was so bland that it would be like eating cardboard? or did you feel like it would be better to starve yourself into a thinner body?

Well I have some good news, I am going to tell you straight out that starving yourself is a very unhealthy approach to losing weight, and you don’t have to suffer through eating a bland diet in order to lose weight.

Starving yourself is unnecessary and its unhealthy, you want to lose weight at a moderate pace, if you lose weight too fast it will be likely that once you have gone off your diet you will gain back everything you worked for to lose.

A good amount of weight you should aim for in your weight loss plan should be no more than two pounds a week, it will also be normal to not see a consistent amount of weight lost from one week to the next because periodically you will see plateaus in your weight loss and this is a normal thing.

What not to eat

Quite often when someone decides to take the plunge and go on a weight loss diet they tend to grab whatever is handy to eat whether it is nutritious or not, they figure if they have a little something here and there will help them to lose weight instead of eating regular meals.

Quite often when you grab something on the go it may not only be something unhealthy but it’s also just one source of food, just because you are on a diet plan doesn’t mean you need to leave out a balanced diet.

A balanced diet should consist of healthy food sources not things that are high in fat and cholesterol or things that are loaded with sodium or high in sugar or food sweeteners or foods that are highly processed.

What should you eat?

The type of food that you should eat are the opposite of what I just listed, the kind of food that you need to have in your diet to lose weight should be foods that are low in fat and cholesterol like cottage cheese and yogurt.

Things that are not high in sodium would be foods like baked beans and rice and would make good alternatives to eating things that are high in sodium like macaroni and cheese and canned food like soups and canned vegetables.

A lot of the canned food on the market is high in sodium, when going to the store it is a good idea to check labels and find out exactly what is in the product. Many of the typical assorted brands of vegetables are high in sodium like corn, peas, green beans, carrots and the list goes on.

Anything that is high in sugar will naturally be fattening, good alternatives for drinks that are loaded with sugar would be Gatorade and there are an assortment of bottled juices but when it comes to purchasing any of these it is a good idea to read the nutrition facts and try not to get anything that is high in sugar content.

You will want to avoid foods that are high in sugar as well as pastry, but if you have a bit of a sweet tooth and are looking for something that might be a little healthier you might like to check out an assortment of parfaits.

The list would not be complete if I didn’t mention the importance of taking in an assortment of lean healthy meats like fish, chicken, tuna and oysters, white meat is much leaner and healthier than red meat such as steak and ground beef.

Fresh fruits and vegetables should always be on your list, are much healthier, fresher and taste better than the canned stuff that’s way too high in sodium, and fresh vegetables are much healthier if you eat them raw instead of cooked because after they have been cooked they lose a lot of their nutrition.

Best time to eat

The best time of the day to eat is earlier in the day so that you have the whole day to burn of the calories, the latter in the day that you eat the less time you will have  before retiring for the night, then the food that you have snacked on in the evening will sit heavy in your stomach and will be more likely to turn to fat.

Conclusion

When starting out your day it is essential that you take in a healthy breakfast, many people skip this meal but it is the most important because this is the part of the day that you are fueling your system and priming it for the day for the energy necessary to take on anything you throw at it.

Good ideas for breakfast would be whole grain cereals with a combination of yogurt, granola and fresh fruits such as strawberries. Another idea would be oatmeal with raisins and fresh fruit juice.

One other thing is when it comes to determining how much food that you need to consume a day to lose weight, you need to determine how many calories you need a day to maintain your weight and then subtract from that between 300-500 calories a day to lose weight.

I have a link that you can click on for a free guide to calculate your calories based on your age, weight and activity level.

If you are interested in supplementation for weight loss, check out one of my product reviews and click on the link.

If you have any questions or comments, please feel free to leave them in the box below.

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Why are amino acids essential? branched chain amino acids

Good quality muscle mass is important to anyone who is interested in building muscle or simply interested in getting into better shape with firming and toning up their muscles. A good quality diet fortified in lean protein consumption is a must for quality muscle gains.

When it comes to muscle protein synthesis, are amino acids necessary? the idea behind BCAA’s (branched chain amino acids) have shown an important capacity in stimulating muscle protein synthesis for thirty five years. In today’s subject i will be shedding some light on why are amino acids essential, branched chain amino acids and what they can achieve for you.

What are BCAA’s?

There are twenty amino acids that make up muscle protein, but only nine of them are considered essential amino acids (EAA’s) which simply means that they can not be produced by the body and therefore are an important component of a balanced diet.

Muscle protein is in a continual state of change because muscle protein synthesis occurs to replace protein lost because of protein breakdown, in order for the synthesis of new muscle protein, all of the essential amino acids as well as the non essential amino acids that are produced in the body must be present in subsequent amounts.

BCAA’s have become a multi million dollar business and is widely believed that consumption of BCAA;s will stimulate muscle protein synthesis and as a result will give an anabolic result. There has been much study done to verify that in fact BCAA;s do produce an anabolic state and is theoretically supported.

Supplementing your diet with BCAA’s

How important are BCAA’s in your diet? you may have heard a lot of confusion about them and maybe even wondering if they are even necessary to supplement with your diet. Of the 21 BCAA’s three of them that are considered the most essential are leucine, isoleucine and valine, these three BCAA;s make up 35% of essential amino acids.

It is not possible for the body to synthesis amino acids by itself so it is necessary for them to be consumed with a diet. Food products that contain BCAA’s such as chicken and fish are excellent sources for supplementation.

One advantage of BCAA’s is they will help to maintain muscle loss while you are dieting, BCAA’s stimulate muscle growth and will help the metabolic process that your body forgoes to create new muscle protein.

Another advantage of supplementing your diet with BCAA’s is they will reduce tryptophan that can enter the brain which can prevent the rise of serotonin which can be the cause of you feeling more fatigued during your workouts, so including the supplementation of BCAA’s in your diet will more than likely help you to increase the duration and intensity of your workouts and help to reduce the onset of muscle soreness.

A guide for supplementation

The difference between BCAA’s in food sources and that from supplementation is the branched chain amino acids that are found in supplementation come in free form that is immediately useable. An advantage with using BCAA’s supplements is they will allow you to control your protein intake which will alleviate pressure from your digestive system as well as the liver ensuring that blood is not directed away from working muscles.

The best time to supplement your diet with BCAA’s would be before and after your workout, if you supplement your diet with branched chain amino acids before your workout they will combat tiredness and fatigue, after your workout is an important time as well because they will refuel your energy reserves and boost your protein synthesis.

Which form is best for supplementation

With all the different forms of BCAA supplementation out on the market, you are probably wondering which form is the best way for me to take with my diet? there are different forms that you can take, there are powders, pills, 100% plant based, certified 100% pure, lactose free and gluten free.

It all depends on which form you feel the most comfortable with ingesting but there are also three different types dependent on your requirements, there is BCAA 2:1:1, then for the next level is BCAA advanced 2:1:1, then for the highest nutritional requirement is BCAA 4:1:1 extreme pro.

Conclusion

When it comes to taking in the proper types of food to build muscle and branched chain amino acids and which form is best for you to take, it can seem like a daunting thing to get a grasp on all this information.

But the most important thing is that you find a branched chain amino acid supplement form that works best for you and take it before and after your workouts are the most important times of the day.

The important thing is after finding the form that fits your needs the most, supplement your diet before a workout to give you the energy that you need as well as combating tiredness and fatigue.

Supplement your diet with BCAAs after your workout to refuel your energy reserves.

Check out one of my reviews for BCAA supplementation, click on this link.

If you have any questions or comments, please feel free to leave them in the box below.

 

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