Posts Tagged ‘dieting’

Fitness Cutting Guide: how to build muscle while burning fat

Wednesday, September 28th, 2016

Simultaneously lose fat and gain muscle. Can it be done?

Cutting and BulkingGenerally speaking, bodybuilders and certain athletes find themselves going through two training and dieting phases each year: bulking and cutting. For bodybuilders, bulking is a joyous time of the year as they get to basically eat a selection of nice tasting foods, which whilst being healthy for the most part, still are made up of slightly unhealthier choices, with plenty of cheat meals thrown in for good measure.

When bulking, the idea is to build up a calorie surplus so that you basically consume more calories than you’re able to burn off.

This is primarily how muscle mass is grown. Whilst bulking however, it is important bodybuilders still keep an eye on their daily macros because if they consume too many calories, not only will they build muscle, they’ll also find themselves gaining a fair amount of fat in the process, and that is not ideal.

The second phase, they find themselves in, is one which is enjoyable, yet difficult and stressful at the same time – cutting, or fitness cutting as it is sometimes referred to as. At Project Swole we like to refer to this cutting phrase as a shred, as in Project Shred

The idea behind fitness cutting is that they attempt to lose as much fat as possible, whilst maintaining or building as much lean muscle mass as possible. When fitness cutting, a bodybuilder’s primary goal is to become as lean, defined, vascular, and shredded as possible. If these sound like your goals, take a look at our handy fitness cutting guide outlining everything you need to know. (more…)

Debunking the Common (Yet Utterly Ridiculous) Myths Women Have about Eating More Protein

Monday, July 18th, 2016

By: Sara Jane Adkins
women need protein
Admit it.

You felt the same way I did at some point in your life.

As a woman who is extremely active (I do crossfit four times a week), I rebelled for the longest time against adding more protein to my diet.

The majority of the advertisements that I saw for protein powder featured guys that looked like Arnold Schwarzenegger in his heyday.

And while I would not mind my husband sporting those round shoulders, there was no way I wanted my physique to resemble anything remotely close to that.

My misconception of the effect that protein has on the body is very common among many women.

Protein is a crucial nutrient for the body. In fact, it accounts for 20 percent of our body weight, and helps in the synthesis of hormones, enzymes and vital cellular structures.

Protein also assists with fluid balance and the building of antibodies that protect against infection and other harmful viruses. In short, if we do not supply our bodies with the proper amount of protein, we cannot survive.

That is why it is so important to understand the crucial role that protein plays in maintaining overall health, especially since many women limit their protein consumption because of the myths associated with it.

Some women fear that high-protein diets may cause them to look too “bulky,” can compromise bone health or may be taxing on the kidneys. However, these assumptions are nothing more than myths that should be set straight for a variety of reasons.

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Gluten – Should It Be In Your diet?

Wednesday, August 7th, 2013

Should you eat Gluten

Gluten Fit Boy
One of the hottest topics in the nutrition world in the last 3-5 years has been gluten-free diet. As usual, the media and a general population acting like sheeple have once again blown something out of proportion.

People are needlessly following a gluten free diet just because they heard about it in the media or read about it on the Internet. Some of these people have even lost weight. But why? Most likely because they cut down on carbs altogether, or at least started eating healthier carbs.

But the question is, do YOU need to be a on gluten free diet? And the answer is, probably not. Here’s why

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Secrets for Success: The Top 5 Effective Healthy Eating Plans

Thursday, August 1st, 2013

Top 5 Effective Healthy Eating Plans Review

Healthy Diets
Finding the right diet plan can be very challenging because there are plenty of diet plans to choose from. However, as long as you know the things to consider in choosing the best healthy diet plan, you can ensure that it will help you in losing weight. An effective and safe diet plan should be scientifically evaluated as well as recommended by the health and wellness authorities.

It is important to choose diet plan that helps the dieter not only in losing weight but also lead healthier life. Thus, you should know the top 5 diet plans that you can consider in losing weight.

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Losing those last few pounds of belly fat

Monday, May 13th, 2013

How to drop those last pounds

Hot Chick on Scale

Anyone who goes to the gym knows the work that needs to be put into sculpting a fit body. Building muscle and cutting fat are the main goals of working out for many people, and one may be more difficult than the other. Gaining muscle mass is easy for some people, but often, there is a layer of fat obscuring the muscle that is much harder to lose than the muscle was to gain. Weight loss is a complex process, but there are many options available.

What are my options to lose fat?

It can be frustrating to lose fat. Cardio training, dieting, and other lifestyle changes are difficult to stick to, and can be slow to take hold. When exercising, it is ideal to maintain an optimal heart rate for 20 minutes to an hour at a time, and it may be impossible to see fat loss for weeks or months after beginning a solid exercise routine. In addition, eating with a mind to burning fat can be complicated and time consuming; maintaining good eating habits is difficult, especially with temptation at restaurants and parties.

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Maintaining Proper Meal Times Can Promote Weight Loss

Wednesday, May 8th, 2013

Schedule Your Meals for Speedier Weight Loss

Meal Times Girl
For those who get awesome results from Intermittent Fasting, don’t bother reading the following article. This is for people, for whom fasting either doesn’t work, or doesn’t agree with their schedule. However, if you follow a regular 3-5 meals a day diet, pay attention to the following piece.

How do Meal Times Affect Weight Loss?

New research is being done that indicates that there is more to healthy eating than many originally thought: not only does what you eat play a role in overall health, but when you eat may play a significant role as well. Researchers working at Brigham and Women’s Hospital collaborated with Tufts University and the University of Murcia have released results of a study that has shown that when you eat throughout the day might have an impact on weight loss.

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How to Lose Weight Without Losing Essential Nutrients

Wednesday, December 19th, 2012

Lose Fat, Stay HealthyIn today’s society, many people put premium on being thin. Many factors, especially the media, contribute to the notion that what is beautiful is a well-sculpted body that doesn’t show the slightest hint of fat. This has led many people to interpret fitness as looking like those sexy models as an epitome of ideal body. Some has been into different weight loss plans, such as the Medifast, and other crash dieting just to get rid of their extra pounds.

The results of crash diets are dire. Those people trying to lose weight by sacrificing their nutrition are actually punishing themselves. They are constantly living in a condition of hunger which eventually leads them to feel exhausted all the time. Worse, it can lead to collapse and many other health risks. Crash dieting can literally make someone crash.

Those who intend to shed those extra fats in their body must realize that there are weight loss plans which do not lose the essential nutrients of the body. Healthy choices in food and proper exercises are the major keys in losing weight the healthy way.

For beginners, it must be understood that a variety in the foods a person eat is actually essential. One should not be easily taken by the low carb/high protein diet mindset which some fitness people propagate. Maximizing protein intake, in and of itself, is not a balanced diet. Sure low carbs and high protein can help retain and build muscle while simultaneously losing fat, but a diet consisting of, for example, 5 meals of chicken and broccoli each day, is not a healthy diet and can actually make you sick.

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Transitioning From Cutting Phase to Lean Mass Phase

Wednesday, October 19th, 2011
Lean Woman

Transitioning from bulking to cutting can be complicated. Most often, the transition is done improperly and we end up either losing precious muscle mass during a cut or gaining too much fat during a bulk. I’ve been there and so have you, don’t kid yourself.

When switching from cut to bulk, we might overestimate the rate at which we can gain muscle, which results from a lack of knowledge about the human physiological response to dieting. Some inexperienced bodybuilders might make an immediate switch from a strict diet to free eating, which results in the immediate reversal of any recent diet progress.

Of course strategies will differ dependent on the individual, but the basic concept should remain the same. You will have to accept that your first couple attempts at bulking will result in either very little muscle gain or unnecessary fat gain. It is all a matter of trial and error.

Let’s examine a couple different diet transition strategies.

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How to Use the Intermittent Fasting Method Eat. Stop. Eat.

Tuesday, October 11th, 2011

How to Drop Weight If You Are Tired of Restrictive Diets

Eat Stop Eat

If you’ve had trouble following your current diet plan, you might do well with a diet that is tracked on a weekly basis.

It’s hard to follow a strict diet plan every day. The demands of most popular diets require users to keep a log of everything they consume and keep constant track of calories – and many times, people fail at their diets because they don’t fee like they’re able to keep up with all the details. Constantly monitoring caloric intake is simply too tedious for most individuals.

Strict Diets Often End in Failure

Here’s an illustration: An article published in the International Journal of Obesity in 2007 shared the results of a study of several diet plans with strict calorie tracking requirements. The study gathered 311 overweight females and randomly placed each of them on either the Atkins Diet, the Zone Diet, the Ornish Diet, or the LEARN Diet.

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10 Reasons You Are Not Losing Weight Part 2

Wednesday, August 10th, 2011
Female and Male Abs

A couple days ago I posted the first 5 reasons you are not losing weight. Here are 5 more reasons you are not losing weight. Check out the first article if you missed it: 10 Reasons You Are Not Losing Weight Part 1

Peep these second 5 five items in my list of 10 possible ways you could be sabotaging your diet.
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