Fletch
03-21-2003, 10:58 AM
Whether you are “bulking up” or “getting cut”, mastering the fundamentals can get you a long way.
It’s that time of year and the gyms are packed. Supplement sales have increased dramatically. Everyone wants to get in shape and either put on some muscle to look good on the beach or lose that 10-15 lbs of flab they’ve built up over the winter. Originally being from Michigan and now living in St. Pete, FL, I have a great deal of personal experience related to this as I’m sure most reading this do as well. This article contains the basic guidelines to follow for proper nutrition whether you are trying to put on size or burn off those “love-handles”.
I speak for a significant number of us when I say that we are not all competitive bodybuilders. However, we still desire some of the benefits proper dietary habits and weight training has to offer. These benefits include but are not limited to increased cardiovascular endurance, lower blood pressure, lower cholesterol, reduced bodyfat, increase in lean muscle tissue, increased strength, and of course a greater appreciated for your physique in the mirror.
For those of us that have purchased muscle magazines from the stand or even have subscriptions, you will find a pattern to nearly all of the articles. They all touch on the basics of bodybuilding. Whether the interviews are with IFBB pros or weekend warriors, they will all agree that their physiques saw the greatest changes only after they mastered the fundamentals to having the lifestyle that would be conducive to building muscle or burning bodyfat.
Here are the fundamentals that will allow you to maximize your gains and help you reach your fitness goals. These are not particularly in order of importance as none should be neglected.
1. Water
Water intake is incredibly important as the benefits are substantial. Water flushes out all of the byproducts of burning fat and being on a high protein diet. Staying hydrated prevents your body from becoming catabolic and limits the muscle damaging hormone cortisol. Water also helps curb your appetite, which is especially important for those that have hunger pains while dieting. Even your muscles are 70% water so by drinking water you are adding weight that allows your body to work more efficiently. I have a bottle of water with me at all times.
2. Meals
Just as important as what you eat is when and how you eat. Breaking your day up into 6-8 small meals a day has historically been more conducive to burning fat and building muscle as opposed to 2-3 larger meals. The smaller meals prevent excess macronutrients that your body cannot process from being stored as fat. Having a steady flow of nutrients into the body allows you to remain in an anabolic (muscle-building) state and prevent you from going long periods of time without food, which can result in considerable hunger pain. Stay away from fried foods and foods that are processed as they are loaded with preservatives. Stick to clean sources of protein, carbohydrates, and fat such as….
Protein
eggs
beans
fish
lean cuts of beef
chicken
cottage cheese
yogurt
milk
cheese
etc.
Carbohydrates
Whole grain & multi-grain breads
Oatmeal
Cereals
Sweet potatoes
Potatoes
Fruits and vegetables
Etc.
Fats
Fish Oil
Nuts
Flaxseed Oil
Etc.
“Many have the will to win but few have the will to prepare to win.” – Vince Lombardi
Prepare your meals in advance for the next day. The book Seven Habits of Highly Effective People states that it takes 21 days to make and break a habit. After 3 weeks of preparing your meals the night before the next day, it will become second nature.
3. Rest
In my opinion this is the most important and overlooked of this list. Over-training is a common occurrence for those that do not get enough rest. Rest is not limited to the number of hours of sleep. It is just as important to have a workout split that incorporates rest days for not only your muscles to recuperate, but your immune system as well. The Growth Hormone (GH) your body produces during deep sleep can reduce fat storage and promote increases in lean muscle mass. Lack of sleep can reduce the amount of GH your body produces, thereby hindering your gains. Becoming educated on the importance of sleep is essential to muscle development.
4. Supplementation
Once you have mastered the first 3, you should become very educated on supplements. There are supplements for almost every aspect of life. From metabolism increasers to muscle builders to sleep aids, supplements assist you to get the maximum results from being on a proper diet and help you reach your fitness goals. I recommend becoming educated on the benefits of a particular supplement before trying it. You have every right to be concerned with what is going into your body after you’ve put all that hard work to it. Some supplements seek better results than others and there are different products available to increase the quality of life with all individuals.
Best of luck in all of your fitness goals and future endeavors,
Ted “Fletch” Fletcher
It’s that time of year and the gyms are packed. Supplement sales have increased dramatically. Everyone wants to get in shape and either put on some muscle to look good on the beach or lose that 10-15 lbs of flab they’ve built up over the winter. Originally being from Michigan and now living in St. Pete, FL, I have a great deal of personal experience related to this as I’m sure most reading this do as well. This article contains the basic guidelines to follow for proper nutrition whether you are trying to put on size or burn off those “love-handles”.
I speak for a significant number of us when I say that we are not all competitive bodybuilders. However, we still desire some of the benefits proper dietary habits and weight training has to offer. These benefits include but are not limited to increased cardiovascular endurance, lower blood pressure, lower cholesterol, reduced bodyfat, increase in lean muscle tissue, increased strength, and of course a greater appreciated for your physique in the mirror.
For those of us that have purchased muscle magazines from the stand or even have subscriptions, you will find a pattern to nearly all of the articles. They all touch on the basics of bodybuilding. Whether the interviews are with IFBB pros or weekend warriors, they will all agree that their physiques saw the greatest changes only after they mastered the fundamentals to having the lifestyle that would be conducive to building muscle or burning bodyfat.
Here are the fundamentals that will allow you to maximize your gains and help you reach your fitness goals. These are not particularly in order of importance as none should be neglected.
1. Water
Water intake is incredibly important as the benefits are substantial. Water flushes out all of the byproducts of burning fat and being on a high protein diet. Staying hydrated prevents your body from becoming catabolic and limits the muscle damaging hormone cortisol. Water also helps curb your appetite, which is especially important for those that have hunger pains while dieting. Even your muscles are 70% water so by drinking water you are adding weight that allows your body to work more efficiently. I have a bottle of water with me at all times.
2. Meals
Just as important as what you eat is when and how you eat. Breaking your day up into 6-8 small meals a day has historically been more conducive to burning fat and building muscle as opposed to 2-3 larger meals. The smaller meals prevent excess macronutrients that your body cannot process from being stored as fat. Having a steady flow of nutrients into the body allows you to remain in an anabolic (muscle-building) state and prevent you from going long periods of time without food, which can result in considerable hunger pain. Stay away from fried foods and foods that are processed as they are loaded with preservatives. Stick to clean sources of protein, carbohydrates, and fat such as….
Protein
eggs
beans
fish
lean cuts of beef
chicken
cottage cheese
yogurt
milk
cheese
etc.
Carbohydrates
Whole grain & multi-grain breads
Oatmeal
Cereals
Sweet potatoes
Potatoes
Fruits and vegetables
Etc.
Fats
Fish Oil
Nuts
Flaxseed Oil
Etc.
“Many have the will to win but few have the will to prepare to win.” – Vince Lombardi
Prepare your meals in advance for the next day. The book Seven Habits of Highly Effective People states that it takes 21 days to make and break a habit. After 3 weeks of preparing your meals the night before the next day, it will become second nature.
3. Rest
In my opinion this is the most important and overlooked of this list. Over-training is a common occurrence for those that do not get enough rest. Rest is not limited to the number of hours of sleep. It is just as important to have a workout split that incorporates rest days for not only your muscles to recuperate, but your immune system as well. The Growth Hormone (GH) your body produces during deep sleep can reduce fat storage and promote increases in lean muscle mass. Lack of sleep can reduce the amount of GH your body produces, thereby hindering your gains. Becoming educated on the importance of sleep is essential to muscle development.
4. Supplementation
Once you have mastered the first 3, you should become very educated on supplements. There are supplements for almost every aspect of life. From metabolism increasers to muscle builders to sleep aids, supplements assist you to get the maximum results from being on a proper diet and help you reach your fitness goals. I recommend becoming educated on the benefits of a particular supplement before trying it. You have every right to be concerned with what is going into your body after you’ve put all that hard work to it. Some supplements seek better results than others and there are different products available to increase the quality of life with all individuals.
Best of luck in all of your fitness goals and future endeavors,
Ted “Fletch” Fletcher