Proper Diet And Bodybuilding

how to get ripped
Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not, ‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron!

Typically, when thinking of the word diet, we think temporary. Spring breaks, weddings and even weekend beach trips will get us to lose some weight. Unfortunately, these short term diets don’t work. They are unhealthy and once you stop them, your weight will come back. Studies show you’ll be heavier than when you started. Instead of diet, think lifestyle change. This doesn’t mean you have to give up fried chicken, pizza or even chocolate. Eating is a big part of our lives and should be enjoyed. An important concept to understand is moderation. If you can’t live without fried chicken, eat it, just not everyday. Plus if you have it less, you’ll enjoy it more.

Going from your favorite unhealthy foods to healthier alternatives is a huge jump. Next time you are flipping through channels, try and find a makeover show. Many of these shows try and get people to completely change their eating habits in less than a week. While this may seem healthy, it probably won’t lead to any long term changes. Put yourself in their shoes. What food do you eat that you know is unhealthy and really love? How would you feel if someone said you can’t ever have that food again? I don’t think I’d go for it.

An easier way to do it is gradually. Take a food you love and try to make it healthier. If you love pizza, instead of buying it ready, make it at home. There are easy to use crusts available at your grocery store. Add your own toppings. If you love fried chicken, try baked chicken. Don’t go out, make it yourself. Home made meals are almost always healthier than ones you get at a restaurant (fast food or not).

Another popular way to get healthier are fat-free or low fat versions of food. Cream cheese, peanut butter and milk all have low fat or fat free substitutes. Sometimes companies do a good job with taste and sometimes they don’t. In some cases it might not even be possible to get the same taste with all the fat taken out. This is why it is important to go down in steps. If your goal is to drink fat free milk but you’re using whole milk, don’t do it overnight. Take it in steps over the coarse of a few weeks. You won’t notice the difference in taste as much. The same goes for other dairy products. Also, if you just can’t stomach the fat free version, try the low fat version.

Most importantly, don’t ever deprive yourself of something you love. Sometimes we over indulge in what we enjoy. Instead of eating a large number of cookies, look at the nutrition label. Eat a serving and put the pack down.

how to get ripped

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