After many years of training bodybuilders for competitions I began to take for granted many of the things we automatically knew about getting "Ripped" for a show. Lets start with water. Your body is 60-70% water by volume which means most of your body is made up of water so it would make sense that you should drink plenty of water each day.
Reasons to drink water - 1 water and blood is the carrier for all of the nutrients you ingest on a daily basis. So if your taking supplements and good healthy foods in hopes of it helping your muscles grow/recover if your not drinking enough water your slowing down that process. Often times when you don't drink enough water you become partially dehydrated. During your dehydrated state the body sends of signals that makes you feel like you are hungry when in fact your actually thirsty. Drinking enough water on a daily basis will help with keeping you from over eating.
People who are over weight and have not routinely drank enough water will notice after they begin drinking water regularly they lose weight. I can't say enough about how important it is for you to drink at least 1 gallon of water per day not counting the water you drink when you workout.
Sugar - hmm lots of bad stuff to say about this! Sugar is not your free if your trying to lose Bodyfat. You may still lose weight how ever bodyfat and weight are the same thing. When you eat sugar, sweets, something high in carbohydrates (fruit, candy, soda, cake, ice cream, etc...) they float around in the bloodstream and your body perceives the sugar in the bloodstream as high blood sugar.
The body in turn releases the hormone insulin which is a storage hormone. Insulin will remove the sugars from the bloodstream and store it in the muscles and liver as glycogen, fuels the brain, and excess as bodyfat. To much insulin will keep you from burning bodyfat. Each time you eat sugars or carbs by themselves the body releases insulin because of the rapid rise of blood sugars and the whole process starts all over again. Each time storing any access as bodyfat and slowing down if not stopping the release or reduction of bodyfat.
WOW!!!!!! doesn't that suck? Well there is a solution. Don't eat damm sugar :) Don't stroke out on me I was just kidding. You can control the release of insulin by control or managing how much simple sugars (candys, cake, soda,etc...) you eat and never eat good sugars (fruit, potatoes, brown rice, etc...) without eating protein. Never eat CARBS by themselves if your goal is to reduce bodyfat.
Hope this helps!
jo
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6 comments:
Where does alcohol fit in. I mean is drinking wine better than drinking beer if we are going to have a drink while on the program? I know alcohol converts to sugar quickly I just want to know what the best option would be.
Joey, what can you tell us about diet soda? I've pretty much kicked my serious addiction to regular soda, but I still have 1-2 diet sodas per day.
Also, what about doing other types of training on our off days... such as raquetball, hockey, or other cardio? Working out only four days a week is kind of cutting back for me.
Ally,
Hmmm! Where does alcohol fit in. It all depends your goals and how quickly you want to get there. If you want your bodyfat to drop and get so lean your ready for that thong by summer time well Alcohol doesnt fit in or exist right now for you.
One 3oz drink of an alcoholic beverage (the hard stuff not wine or beer) can disrupt your system for up to 2 weeks. Thats just 1 drink!
An occasional Beer or glass of Wine in place of your cheat meal is not so deterimental still not good but after a day or 2 of good eating your system will be ok.
The reason alcoholic beverages or so bad for you is because not only are they sugars in the body they assist in dehydrating you. So the very thing we just talked about that carries your nutrients (water) is sucked out of the body and since alcohol is sugar it doesnt allow you to burn off fats. Yup Im ready for a shot of Vodka :)
Im thinking you want the best of both worlds. Sorry to bust your bubble its not so simple. If you drink you will recover and still get through the workouts, you will also still develop strength. Just know that you will slow down your FATLOSS when you do drink.
So a plan to get a drink not have it affect you so much drink a few beers after a good meal and before another good meal. This will help off set some of the negative stuff. Also if you plan what day your going to drink. Eat all protein and vegetables 2-3 days leading into it. No starchy carbs at all (potatoes, rice, breads, etc.) That way when you do it will be some what like carb loading. Make sure you take your supplements before and after. Drink plenty water before and after drinking. All of these tips can help so that the drinking does not slow down the progress so much. Most of all limit the amounts you have if you want the bodyfat to come off. If thats not a concern then dont sweat the small stuff just make sure you can stil get your workouts in!
Hope it helps.
51
Aside from the health claims of them being responsible for illness there is not one single client I know that drop weight once they quick Diet sodas. Even though Diet sodas have no calories they seem to prohibit/slow down whatever you choose weight loss. I dont all the process exactly on how they do it I just know that they do it. So if your losing weight now or have stopped losing weight kicked the diet soda to the curb and be prepared to lose some more weight.
Off day training - if your talking about playing some recreational sports its a great idea. But if your talking about adding workouts to an already tough program. Uh not so much. It will not help your progress. Check out the new post about Recovery and the Training Effect.
I am still a little confused on what I should be eating. I have been eating from the list, but it appears that I need to combine foods (ie: not eat fruit alone but with a protein). Maybe I missed this request, but can you provide us with sample meals (ie: chicken+vege+fruit+water, nuts+fruit+water, etc)?
81 I wrote a whole post just for you. Check out Whats a carbohydrate. Short answer Chicken vegetable fruit water is very good. However Nuts fruit and water although healthy not so good for losing fat because its a combination of good fats, carbs/sugar and not much on the protein side.
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