How To Eat During Your Weight Lifting Program
This article taken from "Simple Steps To Get Huge And Shredded
How you eat during your weight lifting program will determine whether or not you reach your goals. You cannot be overweight unless you have a lifestyle that supports being overweight.
To become thin and stay thin, you must set up your lifestyle so that it supports weight loss.
If eating cookies, cakes, and ice cream late at night is one weakness you have, which definitely can lead to weight gain, you must set it up so that stuff is not there.
If certain impulse foods in the house cause you to eat more than normal, you must set it up so that those foods are no longer welcome in the house.
Instead, have fruit, pretzels, nonfat yogurt, or cottage cheese in the house to replace junk food. You canít eat whatís not in the house.
So to be effective with your weight lifting program, you have to set up your immediate environment so that it supports weight loss, not hinders it.
Specifically, the key to permanent weight loss is speeding up your bodyís metabolism so that it burns through the food you consume more rapidly. Meaning, it processes and utilizes the food more efficiently.
Remember our friends that we grew up with, the ones we hated because they could eat anything all day long and they would never gain any weight (you donít still hate them, do you?)
They were like that because genetically they had very fast metabolisms. They could eat food all day long and their bodies would be hard at work utilizing and metabolizing that food quickly.
As we get older, our metabolisms begin to slow down. Unfortunately also, with most people, as they get older, their activity levels also diminish so they get a double whammy of slower metabolisms and less physical activity.
Thankfully, we can condition our metabolism to operate more efficiently. The simplest, easiest way of speeding up the bodyís metabolism is by eating small, well-balanced and nutritious meals or snacks every three to four hours.
The more you present your body with small amounts of food, the faster it becomes at processing and utilizing this food.
So, eating every three to four hours equates to about 5 or 6 small meals or snacks a day, instead of the traditional, (and flawed) 3 squares that we were tricked into believing was best.
This one small step of eating every three to four hours will change your body for the better more so than any other thing you do in your weight lifting program.
Now, at first you will have to probably force feed your body to eat every three to four hours, but after a week or two, it becomes habit. That is the cool thing about life. You can make any good thing a habit in only a week or two. (Unfortunately it is true with bad habits too)
Eat often and in moderate amounts, just enough so that you are not hungry again until another three to four hours. Eat a small, healthy breakfast, lunch, and dinner and then have a small snack between breakfast and lunch, between lunch and dinner, and between dinner and bedtime. There are 6 small meals.
The great thing about eating every three to four hours, besides the fact that itís beneficial for your metabolism, it actually makes it seem youíre eating ďmoreĒ than normal. Psychologically you do not feel deprived of anything because it seems youíre eating more often.
If you eat every three to four hours, you do not allow your body to get overly hungry, where youíd probably eat more than you should. By presenting food every three to four hours, you do not build up that hunger, so you are less likely to eat large amounts of food.
Earlier we talked about creating a lifestyle change. This is one of those changes. I feel that this may be one of the most important aspects of any weight lifting program.
If I cannot convince you of anything else, I hope I can convince you to eat in smaller, more frequent increments. This one change may assist you with fat loss more so than any other.
As much as eating 3 squares a day has become habit since childhood, eating 6 smaller, well balanced and nutritious snacks/meals each day can become habit as well.
Try it for 30 days and if you cannot do it successfully in that amount of time, go back to your old ways.
Within the first couple of weeks, your internal digestion clock will start working with you in that every 3 hours or so, youíll start to feel hungry.
Thatís the Litmus test, you should start getting hungry every 3 hours or so.
That means that your last meal was just right, not too large and not too small.
Your internal clock will soon be working with you as your metabolism begins to speed up and process the food you consume at a faster pace.
So how do you know how much food to eat at each setting?
Well, an easy way to measure is you want to eat just enough food at one sitting where you feel satisfied, but not overly full.
Remember, youíll be eating again in three to four hours, so you want to eat just enough to be hungry again in that time period.
Another way to measure the approximate amount to eat each meal or snack is to divide your daily calorie maintenance amounts by 6, for the number of meals/snacks youíll be eating.
For example, if you are supposed to consume 1800 calories per day for your maintenance amount, you would divide that by 6 (for the number of meals) and you would come up with 300 calories (1800/6) per meal or snack.
Realistically, each of your meals will not be identical in calorie totals, but at least this will give you a ball park figure to aim for each time you eat.
Now, this may seem like you are going to be eating too much food all day, but truthfully what you are doing, is taking what you would probably eat in your 3 regular square meals a day and you are presenting them more often to your body to use.
So you are spreading out the calories, so to speak, from 3 meals to 6.
What this does is speed up your metabolism to burn up and use the calories more often, ridding the body of what it doesnít need.
You may also be thinking to yourself that it will be impossible to plan for and eat this many times in the day, but with practice, it will become habit.
Treat it like this, eat a small breakfast, lunch, and dinner. But in between each, have a small snack to tide you over for the next meal. This is where meal replacement shakes and/or bars will come in handy.
Now, let me ask you, with what you know already from this course, will you gain weight simply from eating late at night?
If you answered no, then you get an A. A yes and you still havenít gotten the premise behind weight gain. Eating late at night will not and cannot itself make you gain weight.
Excess calories and only excess calories make you gain weight. Now, the only truth about eating late at night making you gain weight is this:
Most people have already consumed their total daily calorie amount by this time at night, meaning they have already eaten their 1800 calories up to this point.
So, sure, if they then eat again right before bed and go over that 1800 calorie number, then they indeed will gain body fat.
They have gone over their calorie number and have created a surplus in which the body will store that surplus of calories as body fat.
Truth be told, saving enough calorie room for your last meal before bed is a healthy and proper thing to do.
When you sleep for eight or more hours, that is a lot of time for your body to be without nutrients that it uses to repair and recover muscle tissue.
If you last ate at 6:00 pm, your body has a long, long time to go before it gets another meal (breakfast) it can use nutrients for to repair vital muscle tissue that occurs when you sleep at night.
You actually create muscle tissue damage during your weight lifting program, when you lift. Sleep is the bodyís repair and recovery time and that is when it uses nutrients to support this repair.
By not eating a protein meal or snack before bed, you limit the amount of protein and other nutrients your body has to work with.
When preparing for my bodybuilding show, even up to the night before the show, I had a small meal or snack right before bed and sometimes I even got up in the middle of the night to eat again.
I was 5% body fat the day of the show.
If eating at night made you fat, I would never have achieved this number. So creating a lifestyle that supports fat loss is a vital step in staying thin.
The easiest and most effective way to get more results from your weight lifting program is by eating a healthy, nutritious, small meal or snack every three to four hours.
Click here for a proven, step by step weight lifting program and nutrition routine that guarantees more lean muscle and less body fat.
Shawn Lebrun Fitness
18 Whitney Ave
Portland, ME 04102
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