Muscle Building Programs

The march to health and fitness is raging and plenty of people are getting in on the act. Some people do it in order to have a sexy body, some people do it because they are embarrassed about their body as it is now, while others do it just to remain fit and healthy. As such, there are hundreds of fitness programs on the Internet, in gyms, spas and fitness centres all over the world. Some are too expensive – so dear that you will lose weight quickly, just because you have to work hard to earn the money to pursue these fitness programs.

You may not have to go to the gym or the spa or any fitness centre and spend much just to slim down and obtain that desired beautiful body. There are many books available in the bookstores] offering diet programs that are convenient and free. However, the books are not cheap though. These weight loss programs are gaining immense popularity due to their publicity, testimonials and reviews and you may be confused as to exactly which one to follow. So before you choose which weight loss plan to follow, try reading the following summaries of the most popular diet programs out today.

The Atkins’ New Diet Revolution by Dr. Atkins: This diet plan promotes a high protein diet with less carbohydrates. You can dine heartily on vegetables and meat, but must not eat bread, rice or pasta. You are not restricted with your fat intake so it is OK to pour on the (right) salad dressing and freely spread on the butter. However, during the diet, some people may find themselves lacking fibre and high on fat and cholesterol. Grains and fruits are also severely limited.

The Carbohydrate Addict’s Diet by Drs. Heller. This diet plan also recommends following a low carbohydrate diet. It suggests eating mostly meats, vegetables and fruit, dairy and grain products. however, advises against taking in too many carbohydrates. So-called “Reward Meals” can be quite high in fats and saturated fats.

Choose to Lose: by Dr. Goor. It advises restricting your fat consumption. You are allowed a “fat” budget, but you are given free reign on how to spend it. It does not force people to regulate their carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafood is no problem. You may also eat vegetables, fruits, cereals, bread and pasta. This weight loss plan is quite healthy, because it recommends correct amounts of fruits and vegetables and saturated fats. Watch your triglyceride levels though. If they are high, cut down on the carbohydrates and eat more unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein but lots of carbohydrates. Primarily designed to lower blood pressure, so the diet plan follows the pyramid food guide and encourages a high intake of whole wheat grains as well as fruit and vegetables and low-fat dairy. Some dieters think it advocates too much consumption to produce significant weight loss.

Eat More, Weigh Less: by Dr. Ornish. Primarily a vegetarian fare and low-fat plan. Warns to watch out for low-fat dairy and egg whites. This diet plan is low in calcium and limits the consumption of healthy foods like seafood and lean poultry.

Eat Right for Your Type: This diet is quite unusual because it centres its advice on your blood group. For example, it advises lots of meat for people with the blood type O. However, diet plans for some blood types are nutritionally imbalanced and too low in calories. Furthermore, just for the record, there is no proof that blood type can affect dietary needs.

The Pritkin Principle: It is focused on trimming the amount of calories by eating watery foods that make you feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is OK, although it restricts protein sources to lean meat, seafood and poultry. It is healthy because it provides low amounts of saturated fats and large amounts of vegetables and fruits. However, it is low on calcium and limits lean protein sources.

Volumetrics: It provides for consuming fewer calories. It advises about the same foods as Pritkin but restricts fatty food and grain foodstuffs like popcorn, pretzels and crackers. This diet is fairly healthy given the high volume of fruit and vegetables. It also recommends eating fewer calories and saturated fats.

The Zone: It is fairly low on carbohydrates yet fairly high on proteins. It encourages low-fat protein foods such as fish and chicken plus vegetables, fruits and grains. It is also a healthy plan but lacking in grains and calcium.

Weight Watchers: They recommend high carbohydrate meals, but are moderate on fats and proteins. A fairly healthy diet program and very flexible too. It permits the dieter to plan his own meals rather than offering recipes, although there are WW TV dinners in the supermarkets.

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Apart from physical appearance, weight affects a person in various ways. This could be the overall quality of life, self-confidence, depression, health problems, or physical incapacities. There are a lot of advantages to weight loss, which is why lots of people are looking for a weight loss technique that will slim down those excess pounds and get a great, eye-popping body.

The first thing that an over-weight person ought to do is seek a doctor to recommend the best weight loss program. This will be done after a full physical examination, which leads to the determination of a proper weight loss technique. To shed excess weight fast and effectively, four aspects of one’s life has to be changed: what to eat, how to eat, behavior and activity level.

Below are some quick recommendations that can change an over-weight individual’s life:

1: Rapid weight loss consists of a multi-faceted plan that comprises mindset, exercise, and, in some cases, dietary supplements. Start by studying a food plan that can be effortlessly incorporated into your current lifestyle. Start an exercise regimen that requires at least fifteen minutes a day brisk walking, running, swimming and/or dancing.

2: Set yourself achievable goals. The ability to focus and have a proper mindset allows someone trying to shed weight to rapidly lose those extra pounds. You must develop discipline and a proper outlook, a dieter will not get disheartened and pack the diet in

3: Listen to what your body is saying. Each and everyone’s metabolism reacts differently to different quick weight loss plans. Try substituting one program for another to judge the body’s reaction. The exercise program must be suited to your body, because some are not able to exercise as rigorously as others can. If walking is all that can be done, then walk, since this is proven to be the best exercise. Muscles burn calories so it’s also a good idea to put on a little more muscle and it looks good too.

4: Eat more fibre since it makes a person feel full sooner and stays in the stomach longer, slowing down the rate at which you will want to eat again. For instance whole grain bread will stay in the body longer and stave off hunger longer than white bread, which converts to sugars faster. giving you a quick sugar spike, which soon passes, making you hungry again.

5: Keep away from fried food especially deep-fried, since it contains a lot of fat. However, although fish and chicken appear to be far leaner than beef, these white meats can contain even more fat than beef if it is fried. It is recommended that those on a strict diet choose grilled food, as it does not have much fat after the food has been prepared.

6: Drink lots of fluid. Drinking at least six to eight glasses of water a day keeps the body ‘flushed’ and because weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

So, all in all, discipline and consistency is the way to fast weight loss. Light dieting, exercise and the correct nutritional supplements taken regularly everyday will result in a quicker weight loss than having a huge, but short-lived campaign followed by a return to your bad old ways, because this only results in adding more weight than before the weight loss plan was started.

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how can i put this?… i’m a 17 year old guy and quite skinny with no chest muscle tone at all, i have like 6 months to put on some muscle. i’ve tried all sorts of things but nothing seems to work. i’m always looking for diets to help put on weight but they all pretty much "eat more protein" etc. but i never know how to plan a diet with the foods! i’m looking for a diet plan where they tell you exactly what and when to eat! (yeah don’t laugh! hehe) but without supplements. i got the exercising down. does anyone know of a site that i can go to that has what i’m looking for?

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When it comes to building muscle today, the supplement companies have brainwashed us to the point where we are convinced that in order to build massive amounts of muscle we need the latest and greatest supplements and muscle building products in order to achieve our goals. Even with most workout plans you will notice that somehow there are supplements or some kind of muscle building product being promoted within the workout itself. Read more

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The popularity of muscle building has really increased over recent times, not only for the male body builder but increasingly in the women that desire a great looking body and higher fitness levels. The participation and extent to which the muscle building activities are engaged in are really a matter of preference of the individual, however the use of supplements like proteins for women can help in achieving the goal of both fitness as well as a toned body, whilst contributing to a healthy body and sense of well being at the same time. Read more

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