Body Transformation Secrets: What You Can Learn From Bodybuilders

Bodybuilders are commonly the butt of jokes, but anyone that is trying to change the appearance of their body could learn a lot from bodybuilders.

Did you know that the current diets recommended for weight loss by physicians are the same diets that bodybuilders have been using for years?

Bodybuilders are always current. They’re constantly on the lookout for new information that can give them an edge. Many of them search the latest research publications looking for information about fat loss and muscle gain.

Plus, bodybuilders are the best at transforming their bodies.

Consider the following ideas you could learn from a bodybuilder:

  1. You probably need more protein. While it’s true that you don’t need a lot of protein to sustain life, your body composition will improve if your protein intake increases, within a reasonable limit.

    • Protein is also metabolically expensive. It takes a lot of energy to digest and process protein. It’s not easy to convert protein into carbohydrates for fuel or into fat for storage.

  2. Strength training is one of the best aerobic activities. If you move quickly between exercises and minimize the rest periods between sets, there is nothing short of sprinting that will get your heart beating faster. This also requires that you do the proper exercises. For example, squatting instead of performing leg curls.

  3. Strength training is the best calorie burning activity. Many other activities burn more calories during the exercise period itself. However, the calorie burning stops when you stop performing those other activities.

    • The muscle damage caused by lifting weights takes days to repair. Your metabolism is increased during that entire period.

  4. Carbohydrates are a significant issue. Most natural bodybuilders keep their protein and fat intakes quite constant, regardless of their goals. The only macronutrient they manipulate is the carbohydrates.

    • When they want to gain weight, the carbohydrates increase. When it’s time to lose weight, they decrease their carbohydrate intake.

  5. They always keep up with their cardio. Cardio training is used by bodybuilders to stay healthy and lean, recover from muscle building workouts, and to keep calories higher during dieting periods. A little bit of cardiovascular exercise is always a good idea.

    However, they also don’t do a lot of cardio. Weight loss is primarily a function of their diet.

  6. Bodybuilders are maniacal when it comes to tracking workouts and food intake. While the average person doesn’t need to know exactly how many calories they ate, most people couldn’t even guess how many they ate today. What adjustments will you make if your results are sub-par? You can’t make any if you don’t know your food intake.

    Do you know what the same workout, over and over, gets you? The same body you already have. Bodybuilders are always recording their workouts and increasing either the weight or the number of repetitions with each workout.

    • When they fail to progress, they change the workout.

  7. Bodybuilders track progress. Any intelligent bodybuilder regularly weighs himself, records regular body-part measurements, and takes full-body pictures. They change their diet or exercise routine often. When do you change your diet and workout?

  8. They are consistent and patient. When a bodybuilder is dieting, he might be trying to only lose half a pound a week. His goal might be to only gain 1 pound per month during weight gain phases. They essentially never miss a workout or their daily caloric goals.
The average person doesn’t require the same level of commitment as a bodybuilder, but there are many things you could do if you want to transform your body. Take a few tips from bodybuilders and your time spent in the gym and kitchen will be much more productive.


Discover the Importance of Macronutrients While Dieting

Macronutrients are an essential part of a healthy diet. They’re the building blocks of the diet and provide energy. Learn about macronutrients, why they enhance your health, and how they can aid your weight loss plans.

What Are Macronutrients?

Macronutrients, also called macros, are the proteins, carbohydrates, and fats that make up the greatest part of your diet.

Each of these nutrients has important functions in your body. Even fats are crucial because they help you absorb essential vitamins from other foods (but stay far away from trans fats.) A healthy diet will include all three macronutrients.

Protein, carbohydrates, and fats also work together to provide important energy sources that keep you moving every day.

The IIFYM (If It Fits Your Macros) Diet

The IIFYM diet focuses on counting your macronutrients every day, so you can lose weight without feeling hungry. It’s a popular trend that is growing.

The IIFYM diet focuses on eating 20% fat, 40% carbohydrates, and 40% protein at each meal.

This is how it works:

  1. Find out how many calories you need. The IIFYM diet requires that you know your body’s Basal Metabolic Rate (BMR). The BMR can be found with online calculators, or you can go to a dietician to get it.

    • Once you know your BMR, you can calculate your activity level and figure out how many calories you require each day. This will provide you with an estimated number that will help you follow the diet.

  2. Choose your own foods – within reason. The freedom of the diet comes from the ability to select the food you like. However, you still want to focus on healthy options and avoid processed food.

    • This diet tracks calories, so it doesn’t judge the source of those calories. But as tempting as this may be, you still don’t want to just eat ice cream as long as it fits the calorie intake requirements.

    • In tracking calories, you’ll notice that most nutrition labels include grams of protein, carbohydrates, and fats instead of calories. This means you’ll have to calculate the calories, but you can use online calculators to do it.

    You can customize the diet to your needs and adjust the ratios of protein, carbohydrates, and fats if necessary. For example, if you exercise more, you may want to change the carbohydrate and protein ratios.

  3. Remember micronutrients. Although the focus of the diet is on macronutrients, it’s important not to neglect micronutrients. Plan your diet to have a variety of foods so you can get more vitamins and minerals, which are micronutrients.

  4. Sample meal plans. Your choices are open as long as they fit the protein-carb-fat ratios and your individual calorie requirements.

    • A sample breakfast can include a protein shake with bananas, milk, strawberries and other ingredients. You can add the fruits and vegetables that you prefer to the shake, but it needs to include some protein. Another option is to eat eggs, bacon, whole grain bread, butter and jam.

    • A sample lunch can include chicken, salad, avocado and whole grain bread. Another option is pasta salad with shrimp and vegetables.

    • A sample dinner can include shrimp, sweet potatoes, grilled vegetables, butter and different dressings. Another choice could be pork or beef, steamed rice, vegetables, butter, and sauce.

    • These sample mean plans often include butter because it provides the necessary fat ratios.

    • Your snacks can include fruit such as apples or bananas. You can also eat nuts or roasted chickpeas. Berries, peanut butter, and other healthy items can also be snacks.
Macronutrients are the crucial elements of your diet. However, if you’re considering changing from your current diet to the IIFYM diet, remember that it’s always important to consult your doctor before making drastic diet changes.

Since proteins, carbohydrates, and fats are our largest nutrient requirements, it only makes sense to base your diet around these essentials. It’s nice to know that you can eat the foods you like and still lose weight – just adjust the portions to fit your requirements.

Doctors Share Their Real Weight Loss Secrets

Have you ever wondered how doctors really lose weight? Although not all medical professionals are slim, some seem to have discovered weight loss secrets that could help you.

Doctors often fight their own weight loss battles, so they’ve learned how to keep the pounds off and away. You can learn from their secrets and use them to lose weight too.

Try these effective techniques:

  1. Avoid watching the scale. Doctors admit that they don’t pay attention to the bathroom scale. Instead of watching every pound they gain or lose, they share that they focus on how they feel, and how their clothes fit.

    • It’s more pleasing to watch your jeans or pants fit you better than to obsess about the numbers on the scale. Your weight will naturally fluctuate on a daily basis. This is mostly due to water retention, so it’s important to focus more on the big picture.

  2. They count calories where it matters. Instead of calculating the calories in each piece of lettuce, most doctors pay attention to calories where they matter.

    • For example, they don’t worry about calories in fruits and vegetables because these foods have fiber and other nutrients that strengthen your health.

    • However, they pay close attention to the calories in snacks such as granola or trail mix. You may be surprised to learn how many empty calories are in some of your favorite snack foods. They may look healthy, but in reality, they pack in the calories.

  3. They pay attention to diet supplements. Sometimes, even doctors consider magic pills like diet supplements.

    • What separates doctors from most consumers is that they carefully study the ingredients before they take any supplement. They understand that some of the ingredients can have serious side effects in addition to weight loss.

    • They also check with other professionals if they need more information.

  4. They avoid letting diet failures stop them. Doctors sometimes cheat and fail at their diets. After all, they are human. Failures will happen, but the way you respond to them matters. Doctors understand that they can start a diet again without issues.

    • Many doctors admit that some of their diets haven’t worked in the past. Nevertheless, they’re always ready to start again and keep going to reach their weight loss goals.

  5. They understand stress eating. Their jobs are filled with stress, so they know that stress eating is a reality. However, they also know that when you eat because of stress, you can seriously damage your weight loss efforts.

    • Doctors have stressful jobs that often involve overtime and worrying about their patients. They also have to deal with late payments from patients, insurance companies, pharmaceutical reps, difficult staff members, and huge medical school loans.

    • They’ve figured out other coping mechanisms to deal with the worry and anxiety that don’t involve food. One of the best ways to stop stress eating is to exercise or get active. Dancing, running, walking, or hiking can help you fight stress without adding extra calories to your day or night.
Doctors know that weight loss is a long-term goal and not a short-term fight. You don’t have to invest in complicated programs to achieve long-term results. You can use slimming secrets from doctors to keep the pounds away and stay lean.

The Harsh Truth About Running and Weight Loss

Running is great for your overall fitness. However, you’ll probably be disappointed if you’re trying to lose weight exclusively by jogging.

Most beginning runners shed pounds in their first few weeks before hitting a plateau, unless they make additional lifestyle changes. That’s because your body adapts when you repeat any activity for long. In fact, some studies show that your metabolism becomes more efficient in just one week.

Before you hang up your sneakers, keep in mind that running can still be a valuable part of your workout program. Try these tips for runners who want to reach their weight loss goals.

Running for Weight Loss

It may take you a long time to lose weight if you’re jogging at low speeds for the same distance each day.

These strategies will burn more calories and fat while you’re on the run:
  1. Use high intensity interval training (HIIT). This method is popular because it works. With high intensity interval training, you alternate between brief sessions of very strenuous activity and less intense recovery periods. For example, you could sprint for 2 minutes and then walk for 3 minutes for 3 rounds.

  2. Train for strength. It’s also important to build up your muscles, so you’ll burn more calories even at rest. Lift weights or take a boxing class.

  3. Avoid overeating. Many runners overestimate how many calories they’re really burning. You may wind up gaining weight if you have extra helpings of junk food, thinking that the running will counteract it.

  4. Pace yourself. On the other hand, set your own goals. Depending on your size and other factors, you burn about 100 calories per mile regardless of speed. If you like jogging slowly, it will take you longer to lose weight, but you’re more likely to stick with a program that you enjoy.

Other Weight Loss Strategies

Physical activity is essential for your overall wellbeing, but diet plays a bigger role in managing your weight.

Try these proven tips for slimming down:
  1. Limit processed foods. Prepared foods like frozen dinners and cookies are a major source of excess sugar, salt, and unhealthy fats. Choose whole foods whenever possible.

  2. Focus on fiber. Increasing your fiber intake will help you to feel full while eating less. Delicious options include vegetables, fruits, and whole grains.

  3. Eat more protein. Protein also leaves you feeling satisfied and takes more energy for your body to digest. Include plant-based protein or dairy products, meat, and fish in your meals and snacks.

  4. Control portions. Diets that are too restrictive can make you want to binge. Enjoy your favorite treats in moderation. Prepare most of your meals at home, so you can keep an eye on the ingredients and serving sizes.

  5. Drink water. It’s easy to confuse hunger with thirst. Drink a glass of water first to see if your food cravings go away.

  6. Manage stress. Chronic tension can affect your hormones and make you store more fat. Find safe ways to relax, such as daily meditation or playing a musical instrument.

  7. Sleep well. High quality sleep is also essential for your overall health, including digestion and hormone levels. Go to bed and wake up at the same time each day. Allow yourself 7 to 8 hours of sleep each night.

  8. Seek support. Put together a team who will help you to reach your weight loss goals. Join a support group online. Let your family and friends know how they can assist you.
Running will enhance your heart health and boost your spirits. However, if you’re trying to lose weight, it’s also important to eat a healthy diet and stick to a balanced workout program.