Posts Tagged ‘nutrition’

7 Ways To Curb Your Appetite

Posted: November 17, 2011 by williampower in Behavior Modification, Nutrition
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1. Keep a balanced blood sugar. Best ways to do this is to eat breakfast everyday, eat smaller meals throughout the day and avoid simple and refined carbohydrates.

2. Avoid artificial sweeteners. These products are made to circumvent sugar in the diet by giving food a sweet taste without causing insulin spikes. However, ironically, these products can be up to 60x sweeter than sugar which can activate the appetite centers of the brain coercing you to crave even more food and more sugar. It also expedites the absorption of alcohol into the bloodstream when alcohol is consumed with beverages with artificial sweeteners in them.

3. Avoid emotional eating; sublimate your stress in a positive manner. Stress has been linked for years to obesity starting with the tendency of many to eat when emotionally frazzled or damaged. Consider exercise as a stress reliever, it will relieve your stress by causing your body to release “feel good” endorphin hormones as well as benefitting you in several other ways.

4. Outsmart yourself. You know yourself better than anyone; therefore, you are the best candidate to put yourself in a position to be successful. Identify your environmental triggers that cause your to eat poorly and either eradicate them or avoid them. For example, if you and your friends are going out to eat and you know how you get when you are hungry, eat before you go out. You don’t have to eat a whole meal, but a snack would help greatly to control that appetite. It’s a lot easier to make healthier decisions with food when you aren’t starving.

5. Use Will Power ☺ Make it a habit to say no to things that hurt your progression. Over time this will become easier and easier.

6. Move your ass. As mentioned earlier, exercise helps to defer obese tendencies. It also improves the way the body uses sugar, handles stress, and makes choices.

7. Get your 6-8 every night. Science has already shown evidence that less sleep increases the likelihood of weight gain and increases the amount of cravings you will have throughout the day.

Ref: IDEA F.J.

Muscle Math For Muscle Mass

Posted: October 20, 2011 by williampower in Exercise, Myth Busting
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In order for muscles to grow, three variables must coexist in the right ratios:

1. External stimulation – physical activity and/or exercise is necessary for muscles to be efficacious. Exercising (the purposeful engagement of a bodily activity that enhances or maintains physical fitness and overall health and wellness) uses energy and can cause microscopic damage to the muscle fibers (damage to muscle fibers is what eventually leads to muscle growth).

2. Nutrition – throughout the day and especially after intense exercise the muscles need to replenish their stores of fuel.

3. Rest – it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Formula:
External Stimulation + Proper Nutrition + Rest = Good Muscle Health

In order to achieve maximal levels of muscle mass on a consistent basis one more variable has to be added to the formula:

4. Progression – progressive overload is essential if you are trying to increase or expedite muscle mass gains. Overload simply means giving your body slightly more than it’s used to working with, for example adding 10lbs to your current max bench press. Progression is the part of this equation that encourages you to turn that 1st 10lb addition to your max bench press into a 15lb increase, then a 20lb increase, and so on and so forth.

Formula:

External Stimulation + Proper Nutrition + Rest + Progression = Max Muscle Mass Potential