Nutrition

Nutrition (2)

10 Tips to get Beach Ready

10 Tips to get Beach Ready

Elite Physique Top 10 Tips for Summer!

  1. Eat carbs: Yes, to lose fat. Eat carbs. Choose high density carbs that grow in the ground (Potato, Sweet Potato, Carrots, Turnips, etc). Eat vegetables, salads (yes, these are carbs) and some fruit.
  2. Water! If you had to change just ONE thing to lose weight, cut all liquids to water only.
  3. Eat fats: Virgin coconut, olive and flaxseed oil, raw nuts and seeds. Fish oils.
  4. Eat protein: Whole eggs (yes, with the yolk), Full Fat Dairy, Lean Meats, Fish, etc
  5. Lift Heavy.  Perform heavy Barbell lifts in rep ranges 1-5.  This builds strength in connective tissue, bones and provides a strength reserve for many sporting & leisure activities.
  6. Perform higher rep sets after Big Compound Movements. This creates fatigue on the back of heavy compound lifts, which causes lactate build-up, muscle breakdown and subsequent muscle hypertrophy development. Reps in the range of 8-15
  7. Perform high intensity endurance intervals at least twice per week.
  8. Get sleep.   Most people require at least 8 hours.  Lack of Sleep may cause hormonal imbalances, food cravings and elevated cortisol to name a few.  If these are present it can compromise fat loss potential and more to the point contribute to fat gain.
  9. STOP dieting.  If an eating plan is unsustainable, there will be consequences; period! Like exercise and training, nutritional protocols require programming, assessment and alteration. 
  10. Be consistent.  This is one of, if not the major contributors to progress; both nutritionally and physically.  Quit the Program Hopping and stop being a Diet Mercenary. There are many quality regimes to follow and undertaking something for several weeks just doesn’t cut it!  Embrace the process for several months and then when you think you’re competent, turn that into years!  Sounds counter intuitive but the best bodies on the planet are a result of being very good at the basics (food choices & exercise)!  

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Metabolic Myth – Meal Frequency is Misconstrued

 

Muscle Food

One of the biggest gym myths perpetuated by food coach gurus is eat more often.

This almost zealot like dogma is championed wholeheartedly by those “in the know” without understanding how human metabolism works in healthy individuals.

The plain fact is metabolic rate is governed by muscle mass. It is hard to find scientific literature opposing this.

So, that being the case why do “heath experts” advocate the stereotypical 6 meals per day regime?

Things to consider:

If dieting is a numbers game (calories in versus calories out), meal frequency will have no effect on weight loss or gain. You eat more food to gain, less food to lose, simple! Whether there is 3000 calories consumed over 6 meals or 1 is irrelevant.

If eating 6 meals per day increases metabolism, then why not eat 12 meals per day?  Meal frequency is born out of the need for big male body builders and strength athletes who realised decades ago that getting freakishly huge required more than 3 squares a day!  Try eating 7000 calories in one sitting. Christmas dinner anyone?  Yes it’s possible, but more than likely most would be in a food coma for several hours. This is not ideal if you need to function i.e.  train, work, etc.

 

Why do more muscular individuals generally have a higher metabolism?

Muscle is metabolically demanding of energy stores.  The more muscle mass an individual carries, the more food that is required to fuel it.  This applies whether the individual is exercising or sedentary (sleeping or watching TV).  This being the case, fat loss is easier to achieve if muscularity is optimal. Combine increased muscle mass with a balanced fat loss regime and results can be dramatic.  Now before the naysayers impart their edict of “I don’t want to get to muscular”.  Don’t worry, believe me, you won’t! Dedication to training 5-10 times per week for decades is required to be placed in the “You’re a Freak” category; so stop the delusions of ‘grandeur’!

Bottom line for most males putting on 1kg of muscle per month is a tuff gig.  For females maybe a quarter of that.  So forget this wild idea that some how you’re going to be in contention for the next Mr. O Competition and start lifting 3-4 times per week.

 

So the end game is this.  Consume adequate protein, carbohydrate and fat with a view to obtaining your desired goal.  This can be achieved in 6 meals, 3 meals or 1 meal. Whether it is fat loss or weight gain, at both ends of the spectrum maintaining and or increasing muscle mass should be a priority.  This is best achieved through structured strength training and sensible caloric adjustments.

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