Why Does Nutrition Play Such A

Big Part In Training?

Today I'm going to answer a couple of the most common questions I hear regarding nutrition and diet. Question number one is “Why does nutrition play a big part in fat loss when training?”

I would say that question is about as akin to asking, “Why does breathing play a big role in life?” Take a look at it from a stock car or race car perspective. Nutrition is fuel and you need to be feeding a machine right in order for it to operate correctly and things always work better when your body is operating correctly. That includes both gaining muscle and burning fat.

Aside from everything working properly being the most efficient way to achieve anything that you want to do with your body, you have to know what you’re taking in as far as nutrition goes, so that you know if you’re in a deficit or a surplus, because your calories are going in and if you take in more than you need for the activity level that you have, you’re going to store it as fat and that’s the end of the discussion on that.

If you take in less calories to a point without shutting everything down and going into a catabolic mode, if you take in less calories you’re going to start losing weight. Proper nutrition besides the deficit that you create will also help you maintain your mean muscle so that you don’t end up just losing weight and being a "skinny fat" person, but that you end up just ripping off a higher percentage of fat in that weight loss and not muscle tissue as well.

Why does nutrition play a big role in fat loss training? It just does, it is as important or more important than your training.

While we're here with nutrition and diet, another common question is, “What’s the best way to get big muscles and toned without getting all fat in the belly? “ You can see that the question is somewhat similar.

In this case you’re trying to achieve two somewhat separate goals and it’s not impossible, but you’re not going to go into the most optimized role for either. Usually it’s not impossible to put on some muscle while you’re getting ripped, but it is difficult and you really have to mind your Ps and Qs and have everything spot on.

I feel that the best way to go about this is to make sure that your training doesn’t get too fast paced and lighter, because you really want to keep pushing the big weights or using really difficult body weight exercises while you’re cutting calories or you will start to get small and if you speed up your training too much, it’s going to impede you from lifting heavy.

You don’t need that much of a surplus in your calories to start putting on weight; it’s just finding that spot where you are in a surplus and not going too far over. What happens when most people try to put on muscle is they just eat everything in sight and so they go way over their totals and they start putting on belly fat really fast.

Muscle gain by nature is a fairly slow process compared to how quickly the fat can come on, so you need to realize that a couple of pounds of muscle a month is an outstanding accomplishment aside from the steroid users that do it much quicker.

When you look at the scale, if at the end of the month you’ve done your body fat test and that either stayed the same or is dropping and you’re two pounds heavier, you’ve done really awesome, so don’t force feed yourself, just find a slight surplus from your daily needs, which there are a couple of free tools on the internet.

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The 2 Phase of South Beach Diet

You Should Know

The South Beach Diet has been getting a lot of attention lately in the health industry. For those of you who are unfamiliar with this diet, it has been proven to produce some pretty amazing results.

People that have tried the diet reported losing 8 to 15 pounds in the first two weeks. This claim in itself isn't much more than a lot of other diets claim, however the South Beach Diet's ability to train your body to keep the weight off is truly incredible.

So,what is the basic idea of this diet? The basic idea is to reduce the amount of bad carbohydrates and fats that you consume and replace them with fats and carbohydrates that are good for you.

The idea itself is really quite basic. The diet is split up into two phases that allow the body to slowly get use to this new diet that you are introducing.

This has proven to help reduce the amount of cravings you have for foods that are bad for you. This is the key to the diet and it's success for long term weight loss.

The First Phase:

The first phase of the diet typically lasts for two weeks and consists of three meals a day. The foods that you should be consuming during these three weeks consists of only chicken, fish, turkey, beef, shellfish, cheese, nuts, eggs, and vegetables.

You should also consume garden salad with these meals, however you should use only 100% olive oil as dressing. During this phase you will also start to cut certain foods out of your diet including breads, pasta, rice, potatoes, and sugary products of all kinds.

It is also really important to cut out beer and alcohol from your diet completely.

On top of the three meals a day, this diet also recommends to eat a snack in between each meal.

It also says you should consume dessert after dinner. Unlike other diets that deprive you of food all together.

This diet helps to get your body use to the amount of food that you will normally consume. The difference is that your body will become use to the foods that you eat during phase one.

After you have completed phase one you can start to begin phase two.

The Second Phase:

The second phase allows you to start to re-introduce some of the foods that you cut out during phase two. This is where the magic of phase one become apparent.

You will find that during phase 2 you will not eat nearly as much of the sugary foods that you were constantly craving prior to the diet. This will allow you to eat healthy foods until your body has no cravings for unhealthy foods.

The South Beach Diet can only work as much as you allow it to, this is important to remember.

If you don't have any self control during phase two, you should immediately resort back to phase one of the diet and continue that until you do not have cravings anymore.

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Lose Weight with Vegetarian

Diet - Facts You Need to Know

Does vegetarian diet help you lose weight? Like many other diets out there, there's no guarantee that a certain diet will help you lose weight 100%, even vegetarian diet also. Why did I say that? Isn't vegetarian diet a commonly last resort for people to lose weight after they failed in other dieting attempts?

I'm a vegetarian and I lose weight successfully with eating a vegetarian diet, but I'm going to tell you that it all depends on what sort of vegetarian diet you're eating. Done right, you get the shape you want. Done wrong, you grow bigger in size. Period.

A vegetarian diet will help you lose weight effectively provided you cut down on your processed vegetarian food intake, or cut back on your toxin-laden meat consumption if you're still not 100% meat-free yet.

Usually those prepackaged foods are packed with sodium, sugar and bad saturated fat, and processed with lots of artificial chemical additives (can you remember those funny names on the label?), so eating too much of them impedes your blood circulation and causes metabolic disorder, which then results in weight gain.

That's why a "processed vegetarian" can't lose weight easily and gain weight instead. Have you seen an overweight vegetarian yet? Look yourself in the mirror, that's you! Ask yourself what you've eaten all this while, I'm willing to bet more of your food consumption comes from processed food.

If you're not fully meat-free yet, you're going to become even worse due to the toxins generated by dead animals when they got slaughtered. Ingesting those toxins will have some trapped in your fat tissues if your body can't fully purge them all out. That explains why a Standard American Diet (S.A.D.) loaded with meat creates so many obese.

So, a vegetarian diet does help you lose weight when you eat the right type of vegetarian food. Fruits, vegetables, wholegrains, nuts and seeds, legumes, seaweed etc - these are what you should eat more, if not in all.

I understand that it's difficult to stick to a vegetarian diet with all the whole natural foods as the ingredients unless you're working in the comfort of your own home. So, do your best to reduce your unhealthy food consumption to as minimal as possible. Don't try to do it over few days. Make the changes gradually and progress step by step until you totally grow sick of processed food. The key is, apply changes naturally.

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Protein Promotes Rapid Weight Loss

Protein Promotes Rapid Weight Loss


Protein Promotes Rapid Weight Loss
By Ian Robinson

Unleash The Secret Power In Your Eyes To See Again Without Reading Glasses. Try This Eye Doctor’s Discovery For Free – And See For Yourself.

Eye doctor Dr. Ray Gottlieb could be a genius. That’s certainly what people think once they learn his secret for sharpening reading vision without glasses.

Most doctors will tell you that reading glasses are an inevitable part of getting older, but thanks to Dr. Gottlieb’s discovery that doesn’t have to be the case for you and the millions of other people who suffer from presbyopia (“old eyes”).

Years ago, a frustrated patient begged Dr. Gottlieb for a way to get rid of his annoying reading glasses without having to resort to risky eye surgery.

The result?

Dr. Gottlieb researched everything he could find about aging eyes and re-discovered a vision secret that had been lost for nearly 150 years.

When he applied this vision secret to the problem of aging eyesight, his results were nothing short of magic. His patient’s eyesight sharpened dramatically!

The first time I saw him demonstrate this vision secret on a baby boomer, I was stunned!

Within minutes she was reading the finest print - without her reading glasses!

Lots of people are skeptical when they first hear about the promise of Dr. Gottlieb’s secret.

That’s why I want you to try it on your own eyes – for free.

The Scary Truth About Weight Loss and Activity Level

The Scary Truth About Weight Loss and Activity Level

Walking or taking a fitness class a few times a week may not be enough to help you lose weight.
by Martica Heaner, Ph.D., M.A., M.Ed.,

Q. I exercise four days a week and haven’t noticed any weight loss. I work from home part-time and at an office part-time. When I’m at home, I walk for at least 30 minutes in my neighborhood. On the days that I’m at my office, I take a fitness class such as Pilates or body sculpting. I eat pretty well, but I can’t seem to lose weight. What am I doing wrong?

A. Perception is not always reality, and that’s often the case when it comes to determining how active we are or how much we eat. The tendency to over-report exercise and under-report food intake can dramatically skew the results from an exercise or diet program. This is such a problem that researchers who study diet and exercise troubleshoot to find ways to ensure that study participants adhere to the prescribed diet or amount of exercise. For example, they’ll often monitor the participants’ activity or food intake in several ways to ensure that the reports match, and they might give regular reminder calls and/or e-mails to ensure that the subjects are not skipping workout days. In some carefully controlled studies, they’ll even go so far as to collect and weigh uneaten food so they will know exactly how much was consumed.

You exercise more but get lazier

On top of the under- and over-reporting tendency, there’s a phenomenon of psychological compensation. Some people who exercise give themselves a “reward” and become more sluggish during their nonexercise time, or they have an extra few helpings of food or a dessert, rationalizing that they can do so because they exercised.

Doing enough exercise usually works

If you’re doing a whole lot of exercise, eating a little more or moving a little less probably won’t counteract the large calorie burn you may have accrued. So, if you’re working out every day, and your workouts are long or intense forms of cardio such as running for an hour or walking or cycling for two, you may burn an extra 500 or 600 calories. Unless you are eating a lot of junk food, you might still eat a little more, but it wouldn’t be that easy to eat up the extra that you burned off.

This is why the current consensus of all evidence-based guidelines for physical activity state that, to manage body weight, a person needs at least 60 to 90 minutes of moderate to vigorous physical activity every day. Less than that is good for you, but it probably won’t affect your weight very much. (If this sounds like an impossible amount, keep in mind that it’s our modern environment that makes us so sedentary. In rural or nonmodern societies, humans move constantly when they work.)

Minimal amounts of exercise may not make a dent in your weight

If you’re doing the minimum amounts of activity—such as a 30-minute walk or a low-calorie-burning workout like Pilates—then even though the exercise is undoubtedly good for your health, it may not have a big impact on your energy balance.

This seems counterintuitive; if you burn more calories through exercise, that should lead to weight loss. Technically speaking, it will. Burning any extra calories will lead to weight loss, but the fewer you burn per session, per week, per month, the longer it will take to see measurable results. And that’s assuming that everything else in your life is held constant—you don’t eat more or move less. So, if you burn only 150 to 200 calories from a workout session and you do this only a few times per week, it’s easy to erase (or surpass) the energy deficit you created with an extra glass of wine or two, a candy bar or an extra hour spent watching TV.

How active you really are

An important variable to factor in on top of how much exercise you get in, is how “active” you are all day. Your daily physical activity can trump your exercise routine. Do you sit for eight hours nonstop, or do you take stairs every hour and get up out of your chair every few minutes? Do you stand more than you sit?

You mention that you work from home. If you are mostly at a computer and if you don’t leave your house except for an occasional half-hour stroll, chances are that you are very inactive—more than you might think. So your walk may simply be bringing you up to some minimal level of overall daily activity, and not adding the big boost of extra activity that you might assume.

An office job tends to be sedentary, and some more so than others. Of course, getting to work may get you up and moving a bit, especially if you walk to and from parking spaces or public transportation. One reason why people in New York City tend to be less obese than the rest of America is because walking is part of daily function. It’s nearly impossible not to walk for at least 15 to 30 minutes a day to get to the subway or to run errands.

Likewise, how much people eat can vary. If you work at home, you may have easier access to food. A few extra crackers or cookies here and there can toss in a few hundred more calories, which can hamper weight loss or lead to weight gain even if your main meals are healthy.