Okay some muscle Building information for anyone that is trying to gain muscle: A question I get asked alot is it okay to shorten extremely difficult exercises??
Unfortunately I have to say no. When you are trying your hardest to complete an exercise cleanly, that’s exactly when your body gains the most. This is the specific point where your muscle is under the most tension. If you go limp or half complete the rep you reduce the effects and lose any gains. Always complete range of movement of an exercise. When preforming bench press move the bar almost to your chest with a smooth, controlled motion. Hope this helps if you want more information like this please subscribe to my blog or newsletter.
A few simple steps to healthy eating…
1. Before you eat something, ask yourself: "Did this come out of the ground, or from something with eyes" If the answer is "no" do not eat it.
2. When grocery shopping, stock up on items on the outside perimeter. That's where you will find the fruits and vegetables, dairy, eggs, yogurt, meats and deli meats. Avoid the cakes and cookies. Venture to the nuts aisle to get some roasted or preferably raw almonds. Nuts make a great snack, but be sure to not eat them by the hand full. They may be packed with healthy fats, but it's still excess calories if they're not burned off. Your meats should be baked or grilled only.
3. One can never state this enough... portion control!!!This is why I like fresh fruits and veggies. Most of them are already in correct potion sizes. You can have as much as you like when it comes to non-starch veggies like lettuce, celery, carrots, etc. Average portions are as follows: meat - the size of the palm of your hand, not the whole thing, veggies - the size of a fist, cheese - the size of a die, starchy carbs (potatoes, rice, etc) - portions are the size of what you can fit in your hand.
4. Eat small meals and EAT FREQUENTLY!! Did you know that skipping meals actually lowers your metabolism?? Well, it does. Here's how: when you skip a meal, it tells your body that food is scarce. This triggers your body into conservation mode. It conserves the fat for later fuel source and insulation and begins consuming healthy, lean muscle for fuel.
If you need another snack, try some rice cakes or dried fruit. The whole idea of eating clean is to eliminate the processed foods (or at least limit them) from your diet and begin eating nutrient rich ones. Simple steps are all it takes. I understand you not want to swap to this type of diet overnight. Ease into it. Replace one of your current meals per week with something more clean and healthy. Before you know it, you'll be eating better than everyone around you and feeling much better too.
The big picture is to eat foods that are nutrient rich. Processed foods are full of refined sugar, carbohydrates, and fats.
You are what you eat….
Reference: Paul Chek, How to eat move and be healthy, 2009 www.fitness.com
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