Look in the mirror... what would you see? Not happy? You do understand that summer is nearby, correct? The time is now to get yourself prepared for the nice warm summer weather and the shore. Show off all the hard work you put in at the gym by shedding those extra pounds off you added over winter months.
Below you'll find some helpful tips to help you to get prepared for summer time.
Say farewell to McDonalds and Burger King and say hello to cooking that is home made. This should be a no brainer but people still believe that in the event they go to the fitness center they could eat whatever they want. INCORRECT!
If you seriously need to shape up for the summer, you need to kiss all fast food joints adieu. Not only are these places loaded with the fat content but also calories in people is enough to stop your heart forthwith.
You have to go let Super-size Me and watch it, if you have not watched the film it. If you don't get ill seeing for yourself that McDonalds French fries can continue well over three months without sprouting any mould and viewing that movie, then you really do not have all systems firing in your brain.
2 / Cook At Home
When eating out you never really know how your food is prepared.
Do we need to get into all the fried foods that are available? REMAIN AWAY! Your very best bet can be anything from steaming your foods, grilling your foods, as well as baking your foods.
Portion sizes are another problem with eating out. When you eat out and see the food on your own plate, your natural instinct is to finish everything on it. Did you stop to consider how many calories you only took in eating that whole plate? Probably not.
It is a simple and quick repair by preparing your food at home all. Not only will you know just how your food is prepared, but it is possible to make sure everything is portioned out right.
The American Cancer Society created a great visual by identifying things that correspond with right portion sizes to ensure proper part control,.
3 oz. meat: size of a deck of cards or bar -the recommended portion for a meal
8 oz. meat: size of a paperback book that is thin
3 oz. fish: size
1 oz. cheese: size of 4 dice
Moderate potato: size of a computer mouse
2 Tbs. Peanut butter: size
Typical bagel: size of a hockey puck
Moderate apple or orange: the size
Lunch-box size container of unsweetened applesauce
1/2 cup cooked or canned legumes (beans and peas)
The worst thing you can do is always reach into a bag and keep eating and not understand much you consumed. After no time at all you can throw down a couple hundred calories and not even understand it. Always take products out of the tote and portion it so you can track how much of something you ate.
3 / Where's The Beef?
When looking to lose weight the best thing you can do (especially when weight training) is to raise your protein intake while cutting out some of your carbs. This protein source can be anything from foods that are natural to bars and protein drinks.
Here is some great information on protein that I took from a previous article of mine:
Types Of Protein Nutritional Supplements
Whey protein is highly absorbable and supplies the greatest concentration of the leucine, isoleucine, and valine. They play a key role in the muscle building process and also foster immune function.
Whey Concentrate: Whey concentrate is one of the least expensive kinds of protein powder you are able to find on the market today. Many people have difficulty digesting concentrates, which leave them bloated and gassy. Many people dwell with it, plus some people look for something else.
Whey Isolates: Whey isolates are one among the quicker absorbing proteins on the market today, although costly, it'sn't the most expensive. You will discover nearly all of isolates have quite low if any numbers of carbohydrates inside them of the containers.
Hydrolyzed Whey: Hydrolyzed whey protein has some of the advantages of whey while providing highly absorbable peptides that can have anabolic effects. This really is undoubtedly the most expensive protein you may be able to find.
Casein Protein: It can be slowly absorbed for 5-7 hours making it an excellent option for a pre-bed supplement.
Casein protein is also an excellent idea to use during the day to keep a constant supply of protein and to keep you full accessible between meals or snacks in case you have a long time frame between them. The glutamine content is quite high which may keep immune function.
Milk protein contains both casein and whey proteins. This protein is high in amino acids from both casein and whey protein.
Soy Protein Isolate: It has been proven to support thyroid hormone output, which helps raise the metabolism and aids. The isoflavones can help lower cholesterol and triglyceride levels. Soy is also loaded with glutamine, arginine, and BCAA's.
There are forms of soy protein concentrate found in tofu, soybeans, and soymilk. Theses aren't exactly the same as soy protein isolates. Soy products can cause water retention and bloating and can be estrogenic in men.
Egg Albumin: Cooked egg whites are an excellent supply of egg albumin. Egg albumin which has been known as the traditional protein has an amino acid profile that is amazing and is among the greatest whole food protein sources you may get. Eggs are relatively affordable, although not only are they good for you.
You will also find some protein combinations comprising egg albumin as a result of its profile that is great. It's not uncommon to find it or sold entirely as a protein powder.
Some Amazing Whole Food Protein Alternatives
Chicken Breast: Chicken breast is a comparatively low-fat, high quality protein source. It contains high doses of BCAA's and has an excellent potassium-to-sodium ratio (which could positively influence water balance).
It is always best to try and get in as many whole foods as potential before using protein supplements. It's possible for you to make a variety of platters with chicken, making it very versatile come meal time.
Top sirloin is a lean protein source with a great potassium-to-sodium ratio, it supplies iron and great numbers of the amino acids alanine and lysine, which may help support energy and lean body mass. Additionally, it contains a great amount of selenium, B12, zinc, and phosphorous.
Again, if you've got it available, whole foods are a much better option than protein nutritional supplements.
Tuna:This is another slim protein source that provides a superb number of BCAA's. Canned variants are not just convenient, but they're also affordable sources of protein. They also sell tuna in sealed packages too.
Tuna is an extremely nutrient dense alternative having several minerals and vitamins found in it and magnesium. It also has omega-3 fatty acids in it, which are the good fats that we all need in our diet that support cardiovascular health.
Salmon: Salmon has a high amount of BCAA's in as well as being loaded with omega-3 fatty acids. Salmon is a great source of protein and one of the better fish you are able to eat in terms of health benefits. It is excellent for maintaining cardiovascular health. Salmon can also be loaded with minerals and vitamins including phosphorous, selenium, niacin, B12, magnesium, and B6.
Nuts: Nuts such as cashews, walnuts, and almonds (just to list a few) are not only a great bite filled with protein, but they also have many health benefits. They're also loaded with minerals and vitamins, which add to their profile that was already excellent.
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