THE 10 COMMAND-MENTS

OF

NUTRITION

And more

THE 10 ESSENTIAL NUTRITIONAL RULES OF OPTIMUM BODY COMPOSITION-GETTING LEAN!

1. Eliminate empty calories and junk foods, Fats and Sugars. Fats

eaten as fast are very easily and efficiently stored as fat in your body.

Sugars half burning fat ways meaning, cut out junk foods. Start reading

labels and know the content of what you are eating.

2. Reduce the amount of overall fats in your diet to a maximum of 30%

and actually eating less than 20% of your calories from fat would be even

better but remember some fats is essential and some fats are even

better than others. What are sources of more healthy fats? Like avocado,

olives, nuts, seeds and varies oils. Olive flex seed, canola and fatty fish.

Keep some of these types of fats in your diet.

3. Adjust your caloric ratio to increase protein during the day and

decrease curbs at night. Protein contains calories. If you overdo it and

excess calories can be stored into fat. As a general rule: you want about

a gram of protein per pound of body weight per day. Don’t try to get it all

at once. Eat protein throughout the day so your muscles get what they

need when they need it. Keep carbs lower in the evening as you have

less energy to manage as the day goes on.

4. Eat less as the day goes on. As the saying goes “Eat breakfast as a

king, Lunch as a prince and Dinner like a popper” this gets you working

with your body’s metabolic rate. Satisfies you’re energies demands.

Make you feel energized and stokes your fat burning firmness.

5. Separate your protein-intensive and carb-intensive meals. That

means don’t try to eat a piece of steak with a huge piece of pasta at the

same time. Protein and carbs each requires different types of digestive

environments to be optimally digested. Get your carbs in the morning

and afternoon and lay off at night when you’re body doesn’t burn them as

efficiently.

6. Eat small frequent portion meals. But still less as the day goes on.

That mean throughout the idea of 3 giant meals, these destroy your body

into a metabolic blood sugar roller-coaster ride and can’t stimulate fat

storage. So eat 5-6 small hand palm meals per day.

7. Eat 25-35 grams of fiber a day. Fiber tends to lower insulin levels and

decreases fat absorption. Fiber also absorbs water and takes up more

room in your stomach which fights off hunger pains. A great source of

fiber includes brand cereal, oat meal and beans. Start checking labels for

fiber content and hit that 25 minimum daily.

8. Vegetables are a great snack and a great mainstay. They pack

maximum nutrition with minimum calories. Leaving you more full on

fewer calories. So set your goal on 5 serving veggies a day. Whether on

a sandwich as a meal, side salad or grilled up.

9. Eat and walk. It has been shown that very light physical activity, like a

stroll after dinner can not only help digestion but help boast the

metabolism in addition to what eating and digestion does. It can be

beneficial to fat loss.

10 Supplement your diet with the nutrients it needs. Especially if you are

cutting calories. When you’re pushing your body in the gym. Really being

strict the tendency to develop a deficiency of an essential nutrient,

vitamin, mineral or micro-nutrient is greatly increase. Supplements are

not magic bullets though, but they do offer nutritional support that you

may need.

Just Say N.O

Get a massive pump by maximizing Nitric Oxide (NO) Levels in your body. A proven winner, both in the lab and in the gym, arginine is a

supplement that should be in every bodybuilder’s arsenal. An amino

acid, arginine converts into Nitric Oxide (NO), which is a true

powerhouse in your body. Nitric Oxide (NO) releases blood vessels,

which allows more fluid to travel into tissues, including muscle. Think of it

like creating a superhighway out of the freeway that is the circulatory

system. More nutrients can reach muscle tissue and the extra fluid

increases muscle cell size-what gym goers recognize as the “pump”.

Though the effect is temporary, the stress placed on muscle cells can

translate to permanent growth. This shake increases Nitric Oxide (NO)

production and reduces its destruction, keeping levels high during your

workout.

1CUP OF 100% ORANGE JUICE

Aside from offering a good dose of medium-digesting carbs to be really

available for the body to draw from during workouts, orange juice is rich

in vitamin C. this vitamin in particular prevents the breakdown of Nitric

Oxide (NO) ensuring your body maintains high levels.

1 SCOOP SOY PROTEIN POWDER

Soy is a fast digesting complete protein that’s received a bad reputation

in the bodybuilding community. Though it does contain isoflavones that

resemble estrogen, it won’t endanger your muscle mass. Instead, those

isoflavones will actually improve recovery (they are after all,

antioxidants). Plus, soy has more arginine per scoop than whey protein.

3-5 GRAMS ARGININE

If the pump is what you’re after, your pre-workout plan should include an

arginine supplement. Why not mix it into a shake?

TAKE YOUR ANTI-ACIDS

Protect your muscles by neutralizing acids that can

build in your body.

The sensation always arrives with a hint of dread. A bite at the base of

your throat, the nagging pain in your in your upper stomach, both

signaling the unpleasant creep of stomach acids commonly known as

heartburn. Fortunately, almost everyone’s medicine cabinet contains the

perfect cure: a big bottle of multicolored antacids. These acids, however,

can cause more than just pesky feelings of discomfort. As your body

digest the foods you eat, it produces either acidic or alkaline residues.

When too much acid residue builds up, research suggests that obesity,

diabetes, muscle and bone wasting, and even cancer can result. The

effects worsen with age, as the kidneys become less efficient at clearing

the excess acid residue out of the body. Even more concerning is the

fact that protein is on the list of worst offenders for acid buildup. It’s an

unfortunate irony that the proteins you eat to promote and maintain

muscle can have a negative impact on that very muscle mass.

Fortunately, there’s is an easy fix: Eating an alkaline diet. Researchers

found that eating a diet that promotes alkaline residues can go a long

way toward righting the balance.

In fact, in their study, subjects who ate a diet higher in potassium-rich

foods (those that improve alkalinity in the body) maintained about five

more pounds of muscle than those who ate less of the same types of

foods.

Once you examine a list of alkaline promoting foods, you’ll likely heave a

sigh of relief, as these foods are probably already part of your diet plan.

But there are two other ways to combat acidosis (the buildup of acidity in

the body). One is to take a potassium supplement with food-the

recommended dose is 100 milligrams, 2-4 times per day. The other is to

drink alkaline, or ionized water, which has a higher ph and therefore

more alkaline.

If you keep your intake of alkaline food (or water) high as part of a high-

protein diet, you can rest assured that your hard-earned muscle will be

protected.

Alkaline is Fine

Sure, protein is the centerpiece of your meals, and it should be. But to

counteract the acidity that protein promotes in the body and to maintain

every possible ounce of muscle mass you can, pair that protein with

these alkaline-promoting foods. Just remember to keep an eye on your

total daily carb intake.

FRUITS: Apples, apricots, avocado, banana, blackberries, blueberries,

cantaloupe, cherries, figs, grapefruits, grapes, honeydew melon, kiwi,

nectarines, oranges, peaches, pears, pineapple, plums, prunes, raisins,

raspberries, strawberries and watermelon.

VEGETABLES: Artichoke, asparagus, beets, bell peppers, broccoli,

Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber,

eggplant, green beans, kale, lettuce, mushrooms, onions, potatoes,

spinach, squash and tomatoes.

LEGUMES: Black, garbanzo, kidney and lima beans; lentils; navy, pinto,

soy and white beans.

Fast + Furious Sometimes life moves so fast that you’re lucky to get in

all your workouts, let alone hit all your nutrition windows,

getting your six meals a day. This shake exist for those

times when life threatens to run away from you, when

you’ve forgotten until five minutes before hitting the

locker room that you haven’t eaten anything in six hours.

1 MEDIUM PAPAYA

There’s an enzyme in papaya called papain, and while it

has nothing to do with alleviating the stresses of a

workout, it does break peptide bonds. That’s a fancy

phrase for breaking down proteins into individual amino

acids. Add it to a shake and it’ll help release the amino

acids much faster than if you simply drank the straight

protein.

1 SCOOP WHEY PROTEIN POWDER

Whey protein is a fast-digesting protein. It breaks down

quickly upon ingestion, releasing its amino acids into the

bloodstream to hit your muscles fast. That’s why we

always recommend it for those times when muscles are

most desperate for protein.

THIN IS IN Attack your fat with astaxanthin, a new

supplement that’ll help you burn more body fat and

increase endurance.

Bodybuilders seeking better results from their workouts and

nutrition plans should consider trying astaxanthin, a

carotenoid that may help you increase body fat burning and

boost your performance in the gym. Astaxanthin is a powerful

antioxidant that’s prevalent in algae, fatty fish, Yeast and

crustaceans. Of interest to bodybuilders, though, are the many

physiological responses that astaxanthin produces. It helps

lower blood pressure, boost immune system response and

increase your body’s anti-inflammatory properties, effects which

can be beneficial for recovering from hard weight-training

sessions.

Scientist started to ponder the ergogenic potential of

astaxanthin years ago when research found strong-swimming

fatty fish such as trout and salmon had high levels of

astaxanthin in their muscles. Since then experiments have

shown astaxanthin supplementation can protect skeletal

muscle and DNA from damage caused by intense exercise. In

fact, astaxanthin has been reported to have 10 times the

antioxidant capacity of beta-carotene and up to 500 times that

of vitamin E

A recent study found astaxanthin supplementation increased

the length of time subjects could exercise before reaching

exhaustion. According to the study, the reason for this increase

in exercise duration is increased fat utilization in skeletal muscle

during exercise. In other words, you’ll will not only be able to lift

longer, but you’ll also burn more fat in the process.

Researches attribute this boost in fat burning to increased fat-

metabolizing substrates in skeletal muscle. Astaxanthin

supplementation combined with exhaustive exercise increase

exercise endurance. As well, supplementation of astaxanthin

during training results in a shift from carbohydrate utilization to

fat burning, resulting in greater reduction in body fat. Although

more research needs to be conducted with both power and

endurance athletes, so far the outlook is positive.

THE DOC’S TAKE

This relatively new research provides evidence for a promising

new fat-burning supplement that improves exercise endurance.

The novelty of the mechanism by which it promotes greater

exercise-induced fat burning makes this supplement even more

intriguing. Best of all, astaxanthin is a non-stimulant lipolytic

agent that has great secondary health benefits. Watch for

innovative products containing this compound and take as

directed, preferably with a meal.