Dietary Recommendations For A Lean Summer Body

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Article Title:

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Dietary Recommendations For A Lean Summer Body

Article Description:

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In this article, I cover what needs to be done with your diet.

Don't worry; I won't take your carbs away or stick you with a

liquid or celery diet. If you want a summer body and have the

determination necessary to do what it takes to get it, I describe

the path that will lead to it.

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1804 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2007-11-29 10:00:00

Written By: Hugo A

Copyright: 2007

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Dietary Recommendations For A Lean Summer Body

Copyright © 2007 Hugo A

Body RE-Engineering

http://www.losefatandgainmuscle.com

Summer is just around the corner. Along with it comes the time to

get in your bathing suits and go to the beach.

But, wait a minute! Do I hear that can't do because some of the

flab gained over the holidays is still on your waist?

If that is the case, forget about the infomercials that promise

quick results without any effort, as there is no thing as a free

lunch. The good news however, is that you do not need to send me

4 payments of $59.99 for the secrets on how to lose those pounds

of fat.

In this article, I cover what needs to be done with your diet.

Don't worry; I won't take your carbs away or stick you with a

liquid or celery diet. If you want a summer body and have the

determination necessary to do what it takes to get it, I describe

the path that will lead to it.

1) Eliminate all sorts of junk food from your diet. That alone

will cause you to eliminate empty calories that are not used by

the body and are turned into fat.

2) Reduce your intake of bad fats. Bad fats are things like

butter, cooking oils, and saturated fats such as the ones found

in meats. However, ensure adequate intake of good fats such as

flaxseed oil. 1 tablespoon of flaxseed oil a day covers all of

the essential fatty acid requirements of most people. I tend to

take 1 tablespoon in the morning with my protein shake.

3) Reduce your intake of sugars. Foods laden with sugar cause a

sharp rise in insulin levels. Insulin is a good hormone when it

is not present in excess as it carries the amino acids from the

protein into the muscle cell so that they can be used for growth

and repair. It also carries the carbohydrates into the liver and

muscle cells for storage as glycogen (stored carbohydrates) that

can be used for future occasions. However, in excess, once the

body's reserves of carbohydrate storage are full, insulin turns

these carbs into fat!

In addition, the excess insulin production will also take the

carbs away from the blood stream too quickly creating a situation

of low blood sugar. In this case you feel tired, groggy, and

usually craving sweets. It is a vicious cycle that guarantees fat

gain.

4) Increase your intake of protein. Protein foods provide the

building blocks of muscle tissue. Without it, building muscle and

burning fat efficiently would be impossible. Its importance is

paramount. Protein also helps increase your metabolism every time

you eat it by 20%! It also makes the carbohydrates that you eat

'timed release', so you get sustained energy throughout the day

and you get a more steady release of insulin as opposed to the

sharp rise you would get if you ate carbohydrate foods alone.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2

cups liquid), chicken breast (cooked, skinless and boneless: 6

oz), turkey (cooked, skinless and boneless: 6 oz), lean (90%

lean) red meats (6 oz), and tuna (6 oz). Each serving size equals

approximately 35-40 grams of protein.

5) For every serving of protein, have an equal size serving of

starchy carbohydrates. Remember, too many carbohydrates cause a

huge release of insulin. When there is too much insulin in the

body, your body turns into a fat storing machine. Therefore, it

is important that we eat no more carbohydrates than necessary and

that we eat the right amount of carbohydrates. Good sources of

starchy carbohydrates are: Oatmeal (1 cup dry), sweet potatoes (8

oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz

cooked), corn (1 cup canned), peas (2 cups cooked). Each serving

approximately equals 40-50 grams of carbohydrates.

By ensuring that you get no more carbohydrates than your body

requires you will guarantee that body fat decreases. Now, I am

not saying to eliminate the carbs. All I am advocating is portion

control. In other words, if you have a serving of protein, have

an equal sized serving of starchy carbohydrates. The minimum

amount of carbs that you can get away with is an equal serving of

them in three meals. For instance, a diet like the following will

provide most men the results they are looking for.

If you are a woman, then just take out meal 6 and reduce your

portion sizes as described below:

Fat Loss Diet for Men

Meal 1 (7 AM)

1 cup of dry oats mixed with water

1 cup of egg beaters

Meal 2 (9 AM)

Meal replacement or protein powder (around 40 grams of protein)

mixed with water

1 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)

1 cup of brown rice, or medium sized baked potato, or 1 cup of

oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

Meal replacement or protein powder (around 40 grams of protein)

mixed with water

Meal 5 (6 PM)

1 cup of brown rice, or medium sized baked potato, or 1 cup of

oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)

Meal replacement or protein powder (around 40 grams of protein)

mixed with water (No flaxseed Oil at this time)

Fat Loss Diet for Women

Meal 1 (7 AM)

1/2 cup of dry oats mixed with water

1/2 cup of egg beaters

Meal 2 (9 AM)

Meal replacement or protein powder (around 20 grams of protein)

mixed with water

1/2 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)

1/2 cup of brown rice, or medium sized baked potato, or 1 cup of

oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

Meal replacement or protein powder (around 20 grams of protein)

mixed with water

Meal 5 (6 PM)

1/2 cup of brown rice, or medium sized baked potato, or 1 cup of

oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6 ounces of chicken, turkey, or lean fish

6) Drink plenty of water! Water is by far the most abundant

substance in our bodies. Without water, an organism could not

survive. Most people who come to me for advice on how to get in

shape almost always underestimate the value of water. Realize

that a lack of water will not only cause dehydration, but also

would stop the fat burning processes!

Water is good for the following reasons:

* Over 65% of your body is composed of water (most of the muscle

cell is water).

* Water cleanses your body from disease inducing toxins and

pollutants.

* Water is needed for all of the complex chemical reactions your

body needs to perform on a daily basis. Processes such as energy

production, muscle building, and fat burning require water. A

lack of water would interrupt these processes.

* Water helps lubricate the joints.

* When the outside temperature is up, water serves as a coolant

to bring the body temperature down to where it is supposed to

be.

* Water helps control the appetite. Sometimes hunger indicates a

lack of water. Drinking water may take the craving away.

* Cold water increases metabolism.

In order to know how much water your body needs a day, just

multiply your lean body weight by .66. This would indicate how

many ounces of water you require per day.

7) If you fall into temptation, do not sabotage the entire diet!

We are all human and we are bound to make mistakes. If you fall

off your diet, do not binge all day long because you fell off

once. Just start eating correctly at the next meal. Bingeing for

a full day can destroy the progress that weeks of effort

delivered. Do not fall for it.

8) Be prepared! Prepack all of your food so that you have all of

the food that you will need throughout the day. I don't know

about you but my life is pretty hectic. Without my cooler, I

would be at the mercy of the fast food joints and then I would

probably be a candidate for the Mr. Pillsbury Doughboy

Championships. In addition, if you run into a situation where you

don't have food with you and don't have the time to stop

somewhere to eat either, hunger will increase and drive you to

binge! So prepack all of your food; such practice wins half the

battle.

9) Get your Zzzzz's. That's right, getting enough sleep.

Everyone's requirements differ but, on the average, people

usually need between 7-9 hours per night depending on their level

of physical activity. Sleeping adequately will ensure that your

insulin metabolism operates properly. A faulty insulin metabolism

leads to sugar cravings which spell disaster in any diet.

In addition, deprive your body of sleep and you'll have lousy

fat loss. As a bonus, you also get muscle loss which lowers your

metabolism. The reason for this is because without enough sleep

the body stops producing anabolic hormones (Muscle Producing/Fat

Burning Hormones; e.g. testosterone and growth hormone) and

starts increasing the production of catabolic ones (Muscle

Destroying/Fat Depositing Hormones e.g. cortisol). In addition,

you will lack the energy and focus to get through your workouts

and it will also lead to overtraining as you won't be able to

recover adequately.

To top it off, there is research that indicates that a lack of

sleep creates cravings and binges in addition to hardening of the

arteries which leads to heart attacks. If you don't think that

you have enough time to sleep, then turn off the TV and make the

time!

10) Stop associating social gatherings with food. Unfortunately,

we live in a society that celebrates everything with food,

usually the type that does not serve our goals. The minute that

you train yourself to think about what is more important for you,

the chips and the piece of cake at the party or the six pack of

abs (not beer), the faster you will reach your goals. I wish that

we lived in a world where exercise gave you a license to eat

whatever you wanted. If that were the case, I would be the first

one in line waiting for the cake. But since life is not fair, you

only have one choice. If that summer body is important enough for

you, I am sure that when the time comes, the decision will be

clear.

Follow the tips above and I guarantee you will be well on the

path to the look you are striving for.

If your interested in more information about my complete Body

Body Building & Fat Loss Program check out

www.losefatandgainmuscle.com

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Hugo CFT, ISSN, SPN, BSCE. is a lifetime natural

bodybuilder, a multi certified personal trainer, and a

best selling author with a successful franchise of books

called " The Body Sculpting Bibles " which collectively have

sold over a million copies worldwide. Hugo is also the author

of the " Body Re-Engineering " system which teaches you how to

gain lean muscle mass and get lean without drugs, or expensive

supplements. For more information visit http://www.losefatandgainmuscle.com

or his personal website at http://www.hugorivera.net