Build Lean Muscles and Lose Fats Permanently
Thank you for visiting our site. If your goal is to build lean muscles and lose fats permanently then you are at right place. Nutrition and exercise for building lean muscles and losing fats can be confusing subjects, so when you first get started, the initial challenge is that you don’t know what to do. Now that you have access to this program, knowing what to do will no longer be a problem. However, gaining knowledge is only half the battle. The far greater challenge for most people is applying that knowledge and taking action. There is a big difference between knowing what to do and doing what you know. Goals are the bridges that span this gap.
Transforming yourself from a sedentary, out-of-shape person to someone fit is not instant. Many people think they can change their bodies quickly, but fitness and good health don't come about overnight. That should be no surprise. After all, we didn't add those extra pounds or become unfit overnight. Shaping up is a process that has to start with a few fundamental steps. Figure out where you are, set realistic goals, and try to determine how you can accomplish them. Then begin Building lean muscles and Permanent Fat Loss Program. Here is a short detail how and what you will learn in this program to build lean muscle and lose fat permanently.
Step One: This might be the most important Section in this entire program – even though it has nothing to do with calories, protein, carbohydrates, fats, cardio, weights or anything else related to nutrition or training. You see, there is a simple, but critical procedure you must complete before you lift a weight, jog a mile, start a nutrition program or even set foot in the gym. If you successfully complete this procedure, the nutrition and training will come easy and a lean body will soon follow. If you ignore this step – like most people do – you are destined to fail no matter what you do or how hard you try. This crucial first step is goal setting. Download my short manual Fit-Goal. In this short manual I’d like to share with you the most powerful goal setting formula in the world, but before you will learn the hidden reasons why goal setting is so important. Then come back right here and read each section step by step. If you want you can download each article in pdf format to save in your pc by clicking on the pdf Icon on the top of each article.
Is Vegetarian Bodybuilder an Oxymoron?
Is "Vegetarian Bodybuilder" an Oxymoron?
A pure vegetarian (Vegan) diet is not conducive to building muscle, and a diet that is not conducive to building muscle is also not conducive to getting and staying lean. One thing you will never see is a rock-hard, massive and muscular vegan. Lacto-vegetarians
(Those who use dairy products) and ovo-lacto-vegetarians (Those who use eggs and dairy products) can build excellent physiques. Bodybuilding champion Bill Pearl is just one example. Pearl is well known for his lifelong aversion to eating meat, but he does use complete proteins from eggs or dairy products. With this semi-vegetarian approach, Pearl won the Mr. America and Mr. Universe titles and became a legend in the bodybuilding and fitness world.
You can get fit, healthy and lean without consuming animal proteins, but unless you at least include eggs, dairy or protein powders, you will never develop a muscular physique. If a lean and muscular physique is what you're after, then heed the advice of Robert Kennedy, publisher of Muscle Mag International and author of "Rock Hard, Super Nutrition for Bodybuilders:"
"The bodybuilder would be ill-advised to adopt a true vegetarian diet. You can be one of the millions who are eating less meat and more vegetables. You may even want to drop all flesh entirely. But it would be a mistake to try for pure vegetarianism. Only 3.7% of Americans consider themselves to be vegetarians, and of those only a fraction of 1% are purists. In the bodybuilding world of champions, that percentage is currently.... ZERO!"
Complete Lean Proteins
Complete Lean Proteins
Chicken breast
Turkey breast
Fish
Shellfish
Eggs (Mostly whites-use limited yolks)
Lean red meats (Top round, lean sirloin, flank)
Nonfat or low fat dairy products
Milk, egg, or whey-based protein powders.
The obvious problem with animal proteins is that they also contain large amounts of saturated fat. To get lean and stay lean, you need to keep animal fats low because they are highly saturated. This is easily achieved simply by using mostly egg whites instead of egg yolks (Or limiting your egg yolks), lean meats such as turkey breast and chicken breast instead of poultry thighs, pork and fatty cuts of red meat, only the leanest cuts of red meat (top round, lean sirloin and flank) and 1% lowfat or non fat dairy products instead of whole milk dairy products.
Complete Proteins must be Consumed at Every Meal
Complete Proteins must be Consumed at Every Meal to Keep You in Positive Nitrogen Balance and to Build and Maintain Muscle
Although protein quality is definitely an issue, it’s been enormously overstated and overcomplicated – mostly by protein supplement advertising. On the BFFM program, there’s only one guideline for protein intake you must follow: You must consume a source of complete protein with every meal. Whether it’s a whole protein food or a protein supplement is up to you, but you should always emphasize whole foods first and foremost.
Because protein can’t be stored for later use like carbohydrates, it’s necessary to consume a complete protein in every meal to stay in positive nitrogen balance. Complete proteins are the highest quality proteins that contain all of the essential and non-essential amino acids. Your goal on this program should be to include a source of complete protein with every meal and to eat five to six meals per day. Generally speaking, the most complete proteins are those that come from animal sources such as eggs, milk and meat.
Are Protein Supplements Better than Protein Foods?
Are Protein Supplements Better than Protein Foods?
When protein manufacturers throw around fancy words like cross flow microfiltration, oligopeptides, ion-exchange, whey isolates, biological value and they list numerous scientific references, it sure sounds convincing. But don't forget that the supplement industry is big business. The truth is that as long as you eat a sufficient quality of whole food proteins at frequent intervals throughout the day, it’s not necessary to consume any protein supplements whatsoever to get outstanding results.
The main advantage of protein supplements is convenience. Whey-based protein powders are an excellent way to get protein if you’re not consuming enough from whole foods, but they’re NOT better than whole foods. The human digestive system was not designed to process liquids all day long; it was designed to digest food. By over-consuming liquid protein supplements you’re only short-changing yourself on the thermic effects that solid food provides. Similarly, amino acid tablets provide no benefit that food cannot. Amino acids are nothing more than an extremely expensive way to get extra protein.
Amino Acids: The Building Blocks of Protein
Amino Acids: The Building Blocks of Protein
The smallest units of a protein are called amino acids. Like bricks in a wall, amino acids are “the building blocks of protein.” Just as glycogen is formed from the linkage of numerous glucose molecules, proteins are formed from the joining of numerous amino acids. There are 20 amino acids that are required for growth by the human body. From these 20 amino acids, there are tens of thousands of different protein molecules that can be formed. Each protein is assembled from the bonding of different amino acids into various configurations. Growth hormone, for example, is a protein chain of 156 amino acids.
Amino acids are a lot like bricks. Individual bricks are building material that can be cemented together into a nearly unlimited number of structures such as a brick house, a brick wall, a brick oven, a brick chimney, a brick road, and so on. In the same fashion, your body takes the individual amino acids and "cements" them together with peptide bonds into various configurations to create muscle tissue and other body proteins.
Amino acids could also be looked at like letters of the alphabet. Eleanor Whitney and Sharon Rolfes, authors of the textbook “Understanding Nutrition,” describe amino acids like this: "Amino acids are somewhat like letters in the alphabet. If you had only the letter G, all you could write would be a string of Gs: G-G-G-G-G-G-G-G. But with 20 different letters available, you could create poems, songs, or novels. The 20 amino acids can be linked together in an even greater variety of sequences than are possible for letters in a word or words in a sentence. The variety of possible sequences for polypeptide chains is tremendous."
Essential vs. non-essential amino acids
Out of the twenty amino acids, the human body can make eleven of them. These are called the non-essential amino acids (Also known as "dispensable amino acids). The other nine amino acids are called "essential amino acids" or (Dispensable amino acids). Essential amino acids are those which can’t be manufactured by your body and must be supplied from your food.
Essential (Indispensable) amino acids
Histidine Isoleucine Leucine Valine Lysine Methionine Phenylalanine Threonine Tryptophan
Non essential Dispensable) amino acids
Alanine Arginine Asparagine Aspartic Acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine
Protein is Raw Building Material for The Human Body
Protein is Raw Building Material for The Human Body
If your body is constantly creating new cells, the question is, where do all these new cells come from? The answer, of course, is from your food - specifically, protein foods. Protein is the actual raw construction material for body cells like bricks are for a building. Body structures made from protein include skin, hair, nails, bones, connective tissue and of course, muscle. Next to water, protein is the most abundant substance in your body, making up approximately 15-20% of your weight. Of most interest to people who want to gain muscle and lose fat is the fact that 60-70% of all protein in the body is located in skeletal muscles.
Nitrogen balance
Like fats and carbohydrates, proteins also are composed of carbon, hydrogen, oxygen. It’s the presence of nitrogen that separates protein from the other macronutrients. Only protein can bring nitrogen into the body. Because muscle tissue contains most of the body's protein and protein contains nitrogen, scientists can study the effect of dietary protein on muscle growth by comparing the amount of nitrogen consumed with the amount excreted (In feces, urine and sweat). If the intake of nitrogen is greater than the amount excreted, then we know that protein is being retained and new muscle is being synthesized. This is known as positive nitrogen balance. If more nitrogen is excreted than consumed, you are in negative nitrogen balance, indicating that protein is being broken down and muscle is being lost.
Why You are What You Eat - Literally
Why you are what you eat - literally
Heraclitus, the Greek philosopher, said, "You cannot step in the same river twice." What he meant was that a river may look the same every day, but it never is the same because of the never-ending flow of new water running through it. The same is true of the human body. Although your body appears quite solid, it’s always in a constant state of flux as old cells die and new ones replace them.
Quantum physicists have proven that 98% of the atoms in your body are replaced within one year. Every three months, your body produces an entirely new skeleton. Every six weeks, all the cells have been replaced in your liver. You have a new stomach lining every five days. You are continually replacing old blood cells with new ones. Every month you produce a new skin as dead cells are shed and new cells grow underneath. The proteins in your muscles are continually turned over as muscle is broken down and new tissue is synthesized. Even your actual DNA as physical cells were not there six weeks ago. Every cell in your body is constantly being recycled.
Best-selling author and mind-body expert Dr. Deepak Chopra describes the ongoing cellular renewal process like this: "It’s as if you lived in a building whose bricks were systematically taken out and replaced every year. If you keep the same blueprint then it will still look like the same building. But it won't be the same in actuality. The human body also stands there, looking much the same from day to day, but through the process of respiration, digestion, elimination and so forth, it is constantly and ever in exchange with the rest of the world."
From a molecular point of view, you are not the same person you were a year ago! This is an extremely important concept to understand because it makes you realize that the statement, “you are what you eat” can and should be taken literally. Once you’ve accepted this maxim, it makes you think twice about what you put in your body every day.
Conclusion
Conclusion
So now you’re an expert on carbohydrates. You know the difference between simple and complex; natural and refined, starchy and fibrous and high GI vs. low GI varieties. You know how many grams of carbohydrates you should eat and why they’re important for your health, energy and physical appearance. In the next chapter, you’ll discover at last, the truth about the low carbohydrate diet. I’m going to teach you why – at certain times for certain reasons – a reduced carbohydrate diet can help you break any fat loss plateau and get as lean as you want to be…including a new twist on the old low carbohydrate diet that only a small handful of the world’s best bodybuilders and fitness models know about!
Carbohydrate recommendations: What the conventional wisdom says
Carbohydrate recommendations: What the conventional wisdom says
The American Heart Association, the American Dietetic Association, The National Research Council, The National Academy of the Sciences, The Center for Science in the Public Interest and virtually every other health, nutrition and medical organization in the world recommends a moderately high carbohydrate diet containing at least 55% of total calories from carbohydrates. This is a good guideline for a basic, healthy diet, provided the carbohydrates are chosen with care and the calories are monitored. The problem with this single prescription for carbohydrates is that it doesn’t take into account metabolic individuality, carbohydrate sensitivity, activity levels, the type of exercise performed, or the type of goal you are seeking.
Carbohydrate requirements can vary greatly from person to person. Endurance athletes may do best with as many as 60%-65% of their calories from carbohydrates, while competitive bodybuilders in a pre-contest mode might temporarily reduce their carbohydrates to half of that or less.
Carbohydrate gram recommendations for the baseline diet
The starting baseline for carbohydrate consumption is 50% - 55% of total daily calories. For most people on fat loss programs including weight training and aerobics, 50% - 55% is the best place to begin. After establishing this as your baseline and seeing how you respond, you can then experiment and make adjustments based on your results.
Baseline carbohydrate recommendations for women
1500 calories per day: 1500 calories X 50% - 55% = 750 to 825 calories from carbohydrates There are 4 calories in each gram of carbohydrates 750 to 825 carbohydrate calories divided by 4 = 187 to 206 grams of carbohydrates per day
Baseline Carbohydrate recommendations for men
2400 calories per day 2400 calories X 50 - 55% = 1200 - 1320 calories from carbohydrate There are 4 calories in each gram of carbohydrates 1200 to 1320 carb calories divided by 4 = 300 to 330 grams of carbohydrates per day
Keep in mind that these are just examples; your personal carbohydrate intake must be individualized according to your needs. Highly active or athletic people will require more calories and more carbohydrates. For example, a very active female who trains five to six days per week would probably have calorie requirements closer to 1700 per day, with baseline carbohydrate requirements of 212 to 234 grams per day. A very active male would require closer to 2600 calories per day with baseline carbohydrate requirements of 325 to 357 grams per day. Also keep in mind that these recommendations are for fat loss, not weight maintenance, weight gain or athletic performance. It’s a well known fact that endurance athletes require upwards of 500-600 grams of carbohydrate per day to sustain optimal performance. However, these athletes are burning enormous amounts of calories and they almost never have a body fat problem.
Calorie Density of Carbohydrates
Calorie Density of Carbohydrates
In addition to choosing carbohydrates on the basis of whether they are refined or natural, another criteria you should use for carbohydrate selection is calorie density. Eating more calories than your body can handle at once is the primary cause of fat storage. Therefore, it makes sense that you should choose foods with a low calorie density if you want to lose fat.
Refined carbohydrates are more likely to make you fat than natural carbohydrates. If all carbohydrates have four calories per gram, then how can this be? It's because refined carbohydrates contain more calories in the same volume of food than natural complex carbohydrates. (They’re more calorie dense).
Because refined sugars are so highly processed, a lot of calories get packed into a small serving of food. The milling, grinding, bleaching and enriching of grains decreases their complexity and removes much of the nutritional content. The milling of grains into white flour also decreases the particle size while increasing the calorie density. In general, the smaller the particle size, the higher the calorie density and the quicker it is absorbed. Complex carbohydrates such as breads, pasta, bagels and cereal are processed, so they are metabolized more like simple carbohydrates than complex carbohydrates.
Processed complex carbohydrates may be used on this program, but only in moderation. Pasta is a prime example. With 270 calories per cup, pasta is very calorie-dense. You can include pasta on a fat reducing diet (preferably whole grain pasta), but if you do, watch those calories closely! Most people are more likely to have three cups of pasta than one - that's 810 calories, not even including what you put on it.
Processed and refined carbohydrates are calorie dense but nutrient sparse (They are "empty calories").
Refined carbohydrates provide little or no nutritional value. Sucrose (white table sugar), for example, is 99% pure calories; no vitamins, no minerals, no proteins, just empty calories that do nothing for you. Sugar is worse than zero nutrition – it’s negative nutrition because it depletes minerals from your body. It’s also stored easily as fat and causes fluctuating blood sugar and insulin levels.
Despite the repeated emphasis in this program on the importance of calories, you shouldn’t be concerned only with the number of calories you eat each day, you should also be concerned with the quality and nutritional value of those calories. Your goal is to get the most nutritional value out of every calorie. This is known as “nutrient density.”
A Dozen of The Most Important Reasons to Avoid Sugar
A Dozen of The Most Important Reasons to Avoid Sugar
1) Refined sugar can be a contributing factor to gaining body fat
2) Refined sugar can increase the bad LDL cholesterol
3) Refined sugar can decrease the good LDL cholesterol
4) Refined sugar can increase triglycerides
5) Refined sugar can suppress your immune system
6) Refined sugar can deplete your body of important minerals
7) Refined sugar can contribute to the development of numerous types of cancer
8) Refined sugar can cause hypoglycemia
9) Refined sugar can decrease growth hormone
10) Refined sugar can contribute to diabetes
11) Refined sugar can cause food allergies
12) Refined sugar can increase serum insulin
As you can see from this list, the impact of sugar on obesity and health problems can be devastating.
Reduce your intake of “bad” (refined) carbohydrates
Just because a label says "fat-free" or "low-fat" doesn't mean it helps you get lean or it’s good for you, because a fat-free food can be high in refined sugars. For example, many nonfat frozen yogurts are loaded with refined sugar. Some "fat-free" cakes and cookies are nearly 100% sugar. Because we are still bombarded with the "fat is bad" message, many people switch to non-fat diet foods, but they completely fail to pay attention to refined sugars. You must work on reducing both!
Beware of hidden refined sugars
Small amounts of refined sugar are hidden in foods you might never even think of such as nonfat salad dressings, steak sauce, pasta sauce, cranberry sauce, sliced lunch meats, ketchup, whole wheat bread, whole grain cereals and too many others to mention. It would be difficult and perhaps unrealistic for you to completely eliminate 100% of the sugar from your diet. What you should do is make a concerted effort to cut down your refined sugar intake as much as possible, especially from the obvious sources such as candy, soda, chocolate, ice cream, table sugar and cookies.
Make label reading a new habit and check the ingredients lists for refined sugars
The is program is designed to teach you new habits that you can adopt and keep for life. One new habit you can begin working on immediately is the habit of reading nutrition labels. Many people already check the “nutrition facts” panel on food labels for calories, fat, protein and carbohydrates. What most people miss is the ingredients list. Always check the ingredients list for refined sugar content. Refined sugars are not always listed on the nutrition facts panel as "sugar." They may be disguised in the list of ingredients as high fructose corn syrup, corn syrup, rice syrup, sucrose, glucose syrup, brown sugar and invert sugar. These are all different varieties of refined sugar. If sugar is listed as one of the top few ingredients, then that food is not something you should eat on a daily basis.
The ingredients list on a food package is a good way to determine refined sugar content because labeling laws require that the ingredients be listed in the order of their precedence. The grams of sugar listed on the “nutrition facts” panel can be misleading because it doesn’t distinguish between refined and naturally occurring sugars. For example, Dannon makes a sugar free, fat free yogurt called "Dannon Light." On the Nutrition Facts panel, it says that out of 15 grams of carbohydrates, 9 grams are sugar. But if you look at the ingredients list, you'll see that there are no refined sugars because it’s sweetened with Aspartame. The 9 grams of sugar come from lactose, the naturally occurring simple sugar in dairy products.
Here’s another example: Most protein bars, which are marketed as bodybuilding health foods, are loaded with refined sugar. Although the total carbohydrates are not high, if you read the ingredients list, you are likely to see some kind of protein powder as the first ingredient, with corn syrup (refined sugar) as the second ingredient. Don't just judge a food by the grams of carbohydrates or sugar listed, dig a little deeper and check out the ingredient list.
More Articles...
- Read Labels and Watch out for Refined Sugars! Counting Fat Grams is not Enough
- Natural vs. Refined: The Most Important Distinction You Can Ever Make About Carbohydrates
- The Truth About The Glycemic Index and Fat Loss
- The Glycemic Index
- Complex Carbohydrates Should Make up the Majority of Your Carbohydrate Calories
- Complex Carbohydrates (Polysacccharides)
- Eat Fruit in Moderation, but Focus More on Natural Fibrous and Starchy Carbohydrates
- Eat Non-Fat or Low Fat (1%) Dairy Products in Moderation if You Tolerate them Well
- ALL Simple Carbohydrates Should be Used in Moderation During Fat-Reducing Programs
- High Blood Sugar and Insulin can Increase Fat Storage
- Eating Too Many Simple Carbohydrates Causes Blood Sugar Peaks and Valleys
- The Many Types of Carbohydrates
- What are carbohydrates and what are they for?
- Trusting Your Intuition
- Adjustments to the Baseline Diet Ratios for Maximum Fat Loss
- No Single Nutrition Program will Work for Everyone
- The Most Important Lesson You will Ever Learn About Dieting to Lose Body Fat
- Popular Approaches to Nutrient Ratios
- Basic Definitions of High, Low and Moderate Macronutrient Percentages
- No Single Ratio is "the best" and No Single Ratio will Work for Everyone 100% of the time
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