Top Nine Ways To Keep Your Body Fit

By Author: Philip Orhokomua
Total Articles: 9
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1) Eating very little or excessive protein.
Protein is the major nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one's progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat and in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass you have to start eating more.
2) Eating the wrong types of carbs.
This is one of the most common nutritional mistakes I come across. I see people who want to add muscle and they eat anything for carbs, Fact of the matter is, not all carbs are the same and you will be what you consume, eventually! Most people tend to overeat simple carbs (sugars) which give ...
... them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested easily and released into the bloodstream gradually over a period of time. This provides a constant source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay constant throughout the day.. If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.
3) Cheating too much with the wrong foods.
Cheating in any bodybuilding diet is a must. Whether you are dieting for a contest or trying to gain muscle, you should set a particular day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the very strict with themselves, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation.

4) Not taking enough of fats & fatty acids.
All fat are not the same! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. They not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats at all costs! They will ruin your physique and cause damage to your body & health.
5) Not having variety in your diet.
Eating the same thing day in day out is really boring. I have eaten so much canned tuna that I cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for your health's sake but also for your mind's sake. Having variety will help you savor your nutritional program for many years to come. There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice.
6) Failing to check on your daily calories intake.
Experts say to measure portions, or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you desire. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!
7) Overeating.
If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definitely have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!
8) Making big sudden changes all at once.
Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories steadily over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.
9) Not drinking enough water.
Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake! To get free resources visit:
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