Rich/Fit Fit/Tip.....Learn to How to Control your Eating To Achieve Your Fitness Goals...

One of the single, most imperative principles to reach your weight management/muscle building goals is to eat the right amounts of macronutrients (protein, carbohydrates and fats). By manipulating these foods and staying strict with the guidelines your goals will soon be in range. Your nutrition is so important that without adhering to these principles you will surely never reach your physique goals. Summer will soon be here, so lets get started.

Protein: As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.

Carbohydrates: Carbohydrate is a great muscle-sparing energy source. This particular macronutrient will be drastically manipulated as the diet plan goes along and will play a major roll in its success so be extremely mindful of your intake on a daily basis. Be sure to have an intake mainly of complex carbohydrates and fiber. Sources include brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, some fruits and Ezekiel products.

Fats: Never count out a healthy fat. Certain fats are essential regarding maintaining hormones such as testosterone, increasing fat burning and aiding energy levels. Healthy fats will be utilized to replace carbohydrate on certain days to keep blood sugar levels steady and help with satiety. Good sources include avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds.


Light the Furnace!

Now let’s look at how we can implement these macronutrients and manipulate them in such a way as to build more strength and mass while torching our fat stores. Protein levels will stay somewhat the same throughout the plan. You need that steady stream of amino acids to feed to the muscles for recuperation and repair to take place. Try out one gram per pound of bodyweight and assess your progress. If you find yourself stalling, try to up it to 1.25 or 1.5 grams per pound and then reassess. That is about as high as you will want to go with protein – the rest is up to carbohydrate and fat manipulation. Give each change in protein amount about four weeks before reassessing.

Here is the tricky part.

Now you will start to manipulate carbohydrate in such a way as to trick the body into delving into its fat stores for fuel. You will have high, medium and low consumption days.

You will eat low carbs for two to four days followed by medium and high days. On the low days your body will burn fat for fuel and save muscle so as long as your protein intake is high enough. Before you starve your body of energy after so many days of low carbs (which if prolonged could lead to lower testosterone levels and metabolism) you will have a day of moderate carbs and another day of high carbs. This will shuttle in fuel to the muscle, rev back up your metabolism and be burned without storing body fat. Carbohydrate intake will be approximately .5 grams per pound of bodyweight for low days (90 grams for a 180 pounder), 1.5 grams per pound on medium days (270 grams) and 2.25 grams per pound on high days (405 grams).

Fat intake should hover around .25 grams per pound of bodyweight or 20-30% of total calories. However, on low carbohydrate days it would be wise to increase your healthy fat intake slightly.

This will ensure your hormone levels will stay steady and will supply you with ample energy for your grueling workouts.

On the low carb days simply increase your fat intake by 50%. Remember that one gram of fat has over twice the amount of calories of carbs, so a little goes a long way. For example, if you had half of an avocado on a salad, now on low carb days you will eat ¾ of an avocado.
The Muscle-Building Fat-Torching Sample Diet
Low Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
½ cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1.5 ounces of almonds

Meal 3
6-8 ounces of meat, fish or chicken
Green salad with 3 tablespoons of olive oil dressing

Meal 4 (preworkout)
½ of an apple or banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ½ avocado
Medium Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
1 cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple

Meal 3

6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonase
Green salad with 2 tablespoons of olive oil dressing

Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 cup of wild rice cooked
High Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
1 ½ cup oatmeal (dry measure)
Cinnamon for taste
½ tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple

Meal 3
6-8 ounces of fish
Green salad with 2 tablespoons of olive oil dressing
1 ½ cup of wild rice cooked

Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 medium sweet potato


BB-

Chest Impress....

Try this chest workout for a balanced pectoral region.


4 sets DB flat bench press 10-12 reps superset with light barbell bench press to failure

4 sets DB Incline press 10-12 reps superset with DB incline flys( to failure)

4 drop sets of cable flys 12, 10, 8, 6(reps of 4 sets)

4 sets Body weight dips to failure superset with pushups(failure)

BCAAs could help you reach your goals

If you doubted whether BCAAs could help you reach your goals, here are five reasons you should place an order today.

#1 Get Hormonal

Of all the ways we give you each month to get big, boosting the levels of hormones in your body that lead to muscle growth while minimizing those that chew it up might seem overly complicated. After all, it’s hard to measure such things on your own. Fortunately, Sharp and Ball State University (Muncie, Indiana) researchers did the beaker work for you in a recent study. “We found that when combined with resistance training, BCAA supplementation increased testosterone and reduced Cortisol to create a favorable anabolic environment,” he says.

“We also know from previous studies that leucine stimulates insulin release, which further increases the capacity for growth.”

#2 Muscle Energy

Getting ripped involves a tightrope act between losing fat and maintaining muscle. Complicating matters is the calorie-restricted diet that a shredded physique requires. This forced starvation means you’re often in an energy deficit, which can induce an alarming amount of muscle shrinkage because catabolic enzymes will break down muscle protein just to get to the BCAAs. This self-destructive effect is like tearing down an entire building to get to a few specific bricks.

By supplying a healthy dose of BCAAs to your muscles when you cut calories, however, you have a better chance of stopping the wrecking ball before it gets warmed up. “If there’s an energy shortage, supplemental BCAAs rapidly fill the void and help you avoid the impact of reduced muscle growth,” Sharp says.

#3 Burn Fat, Grow Muscle

The benefits to your get-ripped phase don’t stop at preserving muscle. Branched-chain aminos have also been associated with the simultaneous reduction of fat and growth of muscle in a phenomenon known as nutrient partitioning, which may be the most promising of all the recent findings on BCAAs. In this scenario, BCAAs are a nutritional Robin Hood stealing energy from rich fat cells and giving it to undernourished muscle tissue.

In rodent research from the University of Illinois at Urbana-Champaign, researchers attributed nutrient partitioning to the leucine content of the diet.

#4 Pain Killers

You’ve no doubt experienced soreness after training that grew worse as the days progressed. Known as delayed-onset muscle soreness (DOMS), this pain is the result of inflammation. Although you can’t avoid it completely, it can be reduced. “Along with the changes in hormones, we found that BCAAs decreased the muscle damage induced by high-intensity training,” Sharp says. “This could help explain the decrease in soreness observed in some studies, which is critical for keeping people in the gym.”

If stimulating growth is the sword, then preventing its breakdown or catabolism is the shield of BCAA supplementation. Even though DOMS can’t be completely abolished, decreasing its impact is just one more reason to keep these supps in your gym bag.

#5 Recovery

Let’s point out the obvious: The faster you recover from a workout, the more quickly you can get back in the gym. Sharp says he recommends BCAAs to his athletes before and after training because they enhance the repair and growth of muscle. “This applies to everyone, regardless of whether your goal is size, power or endurance,” he says.

Think of it this way: “With optimal recovery, you can train with more volume and intensity, which equates to greater adaptations,” he adds. In short, that means more muscle growth.



Good To Know

Whey protein has the highest level of BCAAs compared to all other available types of protein powder.
How To Use Them

Fortunately, BCAAs are one of the less-expensive supplements on the market. Take 5-10 grams with breakfast; immediately before, during and immediately after training; and before bed.

The Leucine Conundrum

All superstars have a supporting cast, even when all the heavy lifting seems to come from one source. Case in point: Research increasingly points to leucine as the key driver behind the muscle-building effect of BCAAs. But don’t be tempted to discard isoleucine and valine; it’s not that simple. Although they may not be as potent, isoleucine and valine do play a vital role as building blocks. In fact, the hypertrophy induced by leucine drops to zero as soon as its two brothers are in short supply.

In other words, no matter how much leucine you throw at your muscles, growth won’t occur if the other two BCAAs fall below a certain level.

My theory on weight management is not based on that scale number you are staring at, it's your overall body composition. Achieving a tone and lean body consists of proper nutrition and hard work in the gym.

Proper nutrition is critical to achieve desired changes to your physique. Food is fuel and is necessary to provide optimal energy throughout the day and night. Resistance training is a catalyst for muscle growth. Foods are the building blocks of your physique. They determine how you look, feel, and perform on a daily basis. Both resistance training and food are equally important as utilizing only one will not produced the desired results alone.

Understanding the macronutrient components of food is a key factor. Macronutrients consist of fat, carbohydrates, and protein. In simple form, each of these macronutrients serve a purpose independent from each other. The amount of each macronutrient, meal timing, and synergistic affects of each are imperative to making changes and achieving your desired fitness goals.

Determining the amount of nutrients required for each person is based upon their body type (ectomorph, mesomorph or endomorph) and tolerance for specific foods. Since each person’s body is different from another, there is no single nutrition plan that will work for the masses. The one common factor in all individuals is maintaining a consistent nutrition program.

Macronutrients

Protein

Protein is made up of amino acids which are the building blocks of muscle tissue. As we resistance train we tear down our muscle fibers which need to be repaired. Consuming the proper amount of protein plays a vital role in the repair of this damaged muscle tissue. Protein is the one macronutrient that should be consumed at each meal. Total daily protein consumption can range from 1-2 grams per pound of body weight but the exact amount is dependent upon body size, muscular composition, and goals.

Example sources of protein include: egg whites, lean meats, protein powders and white fish.
Essential Fat

Essential fats should not be overlooked. Fat is a fuel source for the body and is necessary for the absorption of fat soluble vitamins and proper hormone production. Consuming proper amounts of essential fats will help aide in burning additional body fat.

Example sources of essential fats include: oils, nuts, nut butter, fish and avocadoes.

Carbohydrates

Carbohydrates are the primary source of energy for resistance training. Too often people eliminate carbohydrates or highly restrict them from their diet due to recent hype in the media and fad diets. Instead, it is important to find the proper portion of carbohydrates for your body as well as proper timing to consume carbohydrates in order to best utilize the energy they provide. Finding the perfect amount of carbohydrates can be somewhat difficult as there are many factors that come into play when finding the right amount. First you must consider your body type (ectomorph, mesomorph, endomorph), you must also consider meal timing and learn how to read your bodies reaction to carbohydrates. Some individuals are carb sensitive while others can consume mass amounts of carbohydrates; other people react well to certain carbohydrate sources and not well with others.

Example sources of carbohydrate include: rolled oats, sweet potatoes and brown rice.

Macronutrient Timing

In order to stabilize blood sugar and retain a high metabolism it is important to eat 5-7 small meals throughout the day. The first meal should be eaten within an hour upon waking then every 2-3 hours following.

Breakfast is one of the most important meals of the day and should be consumed within an hour of waking. Throughout the night your body has gone into a catabolic state therefore it needs a proper wake up to start your metabolism for the day. Eating a well balanced breakfast sets the tone for the rest of the day! Skipping breakfast leads to unstable blood sugar levels, which in turn causes fat storage and over consumption of food the remainder of the day.

Following breakfast each meal should coincide with your activity level. Pre and post workout meals are highly important. Pre workout meals should consist of a slow digesting carbohydrate paired with a high quality lean protein source. This should be consumed approximately 2 hours prior to your workout in order to allow time for digestion and to fuel your workout. After a resistance training session your muscles have been broken down and need to recover. A proper post workout meal should be consumed within 30 minutes of resistance training and consist of a quality complex carbohydrate paired with a lean protein source. The combination will enable maximum protein synthesis to allow your muscles to rebuild, repair and recover.

Another important meal of the day that is highly overlooked is a pre bedtime meal. While at rest your body is still burning calories and needs a slow digesting protein source to allow steady supply of amino acids throughout the night. I recommend consuming a slow digesting protein source along with essential fatty acids approximately 1 hour before bedtime to assist in muscle growth and recovery.

My theory on weight management is not based on the scale number, it is overall body composition. Achieving a tone and lean body consists of proper nutrition and hard work in the gym. It requires several small meals throughout the day, the first meal within an hour of waking, every three hours there after and a meal approximately an hour before bed that consists of protein and fat. All other meals should be well balanced consisting of a lean protein, healthy fat and carbohydrate.

Some tips to get on track:

Calculate your daily caloric need
Learn how to read nutritional labels and portion sizes
Prepare meals ahead of time to avoid snacking
Learn how to make your favorite meals healthy
Keep your body hydrated with sufficient amounts of water
Keep a food journal
Track your results from week to week to see your progress

Add in a workout regimen that fits in with your work schedule and lifestyle.

Join a fitness class at your local gym
Switch up your workouts every month to avoid monotony
Upload music to your ipod that gets you motivated
Research new workouts and push yourself everyday in the gym
Make each workout count

Lean Muscle-Building Fat-Torching SAMPLE Diet

Low Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
½ cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1.5 ounces of almonds

Meal 3
6-8 ounces of meat, fish or chicken
Green salad with 3 tablespoons of olive oil dressing

Meal 4 (preworkout)
½ of an apple or banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ½ avocado

Medium Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
1 cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple

Meal 3
6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonase
Green salad with 2 tablespoons of olive oil dressing

Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 cup of wild rice cooked

High Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
1 ½ cup oatmeal (dry measure)
Cinnamon for taste
½ tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple

Meal 3
6-8 ounces of fish
Green salad with 2 tablespoons of olive oil dressing
1 ½ cup of wild rice cooked

Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 medium sweet potato

Here are seven helpful tips to gain muscle while minimizing fat gain

Rich/Fit Fit Tips

1. Eat starches, grains and fruit ONLY when you need them: breakfast after a night’s fast, before your workouts and in the hour after your workout. At other times eat veggies as your source of carbs.

2. Make sure you train hard and keep a workout tracker/diary. This way you know if you are just going to the gym doing the same old or you are actually pushing harder each time. Your goal should be to outperform yourself every time.

3. Stay consistent. Don’t try to find a perfect diet that you start out on after another binge of junk food. When you over eat crap and don't exercise you get fat, simply put. It also wreaks havoc on your blood sugar which is NOT good for your muscle growth.

4. Eat real food, real food has a higher metabolic value than engineered foods. Compliment your eating plan with protein shakes. Protein bars are not good snacks. They have energy but not many real nutrients. It’s actually better IMO to eat a hamburger than a protein bar. In case of the hamburger it’s real food. Something that can be on the shelves for years cannot be good for you, exception POWDERS (protein powder). Just don't rely on these, remember they are just a supplement.

5. Eat moderate amounts of nuts and oils. Yes they are “healthy” but they don’t really fuel your workouts. They are good for hormonal health, joints etc, but don’t eat a fat and protein diet and believe it’s gonna make you train like an animal and get lean & muscular.

6. Think about your digestive system. You need alkaline foods like veggies daily in order to keep your body healthy. When you build muscle you need a lot of protein, but protein makes your body acidic. You can fix that bad state by eating tons of greens.You want carbs, get them from veggies. Remember the bloat you may get is simply temporary.

7. Consistency. Stop being impatient. Impatient people don’t get results. Why? they just don't last long enough to reap results. You need patience and planning, look truth is all your fitness goals can be accomplished with keeping these principles in mind: eat lots of good foods;when you train with weights, train heavy (heavy being relative to your body); consistently be consistent; mix up your exercises- cardio/workout schedule every three weeks to keep your body guessing and challenged; supplement with simple yet proven products such as whey protein, creatine, glutamine, BCAA, and a good multivitamin.

In closing, STAY OFF THE SCALE, use the mirror- it doesn't lie, and enjoy the journey. Enjoy the challenge, and have fun while achieving your goal. It'll make the process both educating and rewarding.

What you put into your body determines just how healthy you are.

The most important information when it comes to eating and living healthy is to always remember that “you are what you eat”. If you make unhealthy eating selections you can be sure that you are not living a healthy lifestyle. If you eat foods that contain more than one ingredient you are not eating healthy and are not making smart decisions about your diet.

You want to avoid foods that contain a large number of ingredients and avoid foods that are high in additives. Another thing to keep yourself on track when you are shopping is to remember to look at the expiration date of the item you are considering for purchase. If the item you have selected has a long expiration date, it is not a healthy choice for you to make. The higher the expiration date is, the less healthy it is for you! You need to always be aware of the ingredients, the additives, and the expiration date of the items of food you are purchasing. If you do all of these things and pay attention you will most certainly make healthier food selections and you will, most importantly, live a healthier lifestyle!

Rich / Fit Supplement Tip....CLA

CLA: Conjugated Linoleic Acid

- What it is

Conjugated linoleic acid is a collective term used to describe one or more positional and geometric forms of the essential fatty acid linoleic acid. Linoleic acid may help your body increase muscle and decrease fat deposits.



- Natural Sources

CLA is naturally present in cow’s milk and beef and other ruminant meats. Milkfat, in particular, is the richest natural dietary source of CLA in the cis-9, trans-11 (c9, t11) configuration. Conjugated linoleic acid (CLA) is found in cold-pressed oils such as flaxseed, hempseed, grapeseed, sunflower, safflower, and olive oil. Other foods contain this omega-6 acid as well, such as dairy, beef, and chicken.



- How it works

Lipoprotein lipase (LPL) is an enzyme that breaks down fat you eat and stores it in your body. CLA hinders LPL, so your body stores less fat. CLA also helps destroy fat cells before your body stores them, and it helps turn fat into energy.



- How to consume

Many people take up to six capsules a day to get the recommended 1000 mg.



- Different kinds



N/A



- Which ingredients should one combine with for better results

Due to it’s fat burning properties, CLA may stack well with other fat-burning supplements such as L-Carnitine, and EFA’s.



- Positive Effects

CLA has been studied for various effects on health including: effects on the immune

system, cancer prevention, blood lipid and glucose levels, and body composition

weight loss.



- Negative or side-effects

It is natural, and the only side effect is an upset stomach for some people. Taking your CLA with food helps this.

Rich Fit / Fit Tip, 10 fat-burning foods

80 percent of obtaining your fitness goals comes from your diet, so pay close attention to what you put into your body. We've all heard the saying, "You are what you eat." Eat these awesome fat-burning foods and become a fat-burner yourself!

One of the best ways to begin reaching your goals is to learn which foods do good things to your body. These 10 fat-burning foods should be included in the diet plan that will help make 2012 your best year.



1 Oatmeal

Aside from being easy to cook, oatmeal is a great fat burner because it is rich in insoluble and soluble fiber. Read the label on those pre-measured packets though, most of them have lots of sugar.
Oatmeal Macros
1 cup (cooked):

Calories: 111
Fat: 2g
Carbs: 19g
Protein: 5g

2 Chicken Breast

Nope, it's not your momma's fried chicken, although I'm sure that was delicious. I'm talking about lean chicken breast without skin or bone. It's one of the best fat-burning foods you can eat.
Chicken Breast Macros
In 1 breast (3 oz):

Calories: 142
Fat: 3.1g
Carbs: 0g
Protein: 26.7g

3 Egg Whites

Egg whites are low in calories and high in protein. This equation equals energy for fat burning and building muscles.
Egg Whites Macros
In 3 egg whites:

Calories: 34
Fat: 0g
Carbs: 0g
Protein: 7g

4 Brown Rice

Packed with fiber and essential nutrients, brown rice slowly absorbs in the bloodstream. You can't go wrong with this fat-burning carbohydrate.
Brown Rice Macros
In 1/2 cup:

Calories: 109
Fat: 0g
Carbs: 23g
Protein: 2g

5 Fish Oils

Omega 3 and Omega 6 fish oils have some incredible qualities. They increase your thermogenesis, making you burn more calories; they have an anti-catabolic effect, which prevents muscle breakdown; and they are anti-lipogenics, which means they reduce fat-storage. What more reason do you need to include them in your diet plan?
Fish Oil Macros
In 1 tablespoon:

Calories: 113
Fat: 12g
Carbs: 0g
Protein: 0g




6 Asparagus

Asparagus contains the plant chemical asparagine, an alkaloid that directly affects cells and breaks down fat. It also contains a chemical that helps remove waste from the body, which in turn helps reduce fat.
Asparagus Macros
In 4 spears (cooked):

Calories: 13
Fat: 0g
Carbs: 2g
Protein: 1g

7 Almonds

Loaded with Omega-3 fats, Almonds have been proven to increase fat-burning properties in the human body.
Asparagus Macros
In 4 spears (cooked):

Calories: 216
Fat: 19g
Carbs: 8g
Protein: 8g

8 Garlic

One of the best components of garlic, besides its flavor, is Allicin. Allicin is a compound that helps flush fat from the body. Garlic has also been known to help maintain healthy blood-pressure levels.
Garlic Macros
In 1 clove:

Calories: 4
Fat: 0g
Carbs: 0g
Protein: 0g

9 Tomatoes

Tomatoes are soldiers in the war to stay healthy! Not only are they great oxidizers and metabolizers of body-fat, but they might also help lower blood pressure and fight certain types of cancers.
Tomato Macros
In 1 tomato:

Calories: 15
Fat: 0g
Carbs: 3g
Protein: 0g

10 Apples

Apples are a great fat-burning fruit, in part because they are high in fiber. Moreover, the pectin in apples restricts fat absorption and encourages water absorption in your body's cells. Other great fat-burning fruits are oranges, peaches, grapefruits, and other citrus fruits.
Apple Macros
In 1 apple:

Calories: 91
Fat: 0g
Carbs: 24g
Protein: 0g

OO-