Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: online
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Beginning-Bodybuilding e-Newsletter
What Every Beginner Should Know But Probably Doesn't
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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Getting to Know Anyone and Everyone
Since I'm always taking questions about fitness and
nutrition, I wanted to ask those of you that wanted to
respond...
"Question:
How to you measure a person's success in life?"
Nobody is obligated to respond. I'm just curious and
wanted to break the ice and get to know my subscribers
since you guys know a lot about me. :-)
Now let's get onto the 4 Rules of Nutrition!
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The 4 Rules of Nutrition
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If you are trying to build up muscle or burn off the fat
and your eating habits are not optimal... this letter is
for you. It's the 4 (four) Rules of Nutrition.
Normally I don't like to use the word 'rule' as it sounds
like I'm being an absolutist and it's my way or the
highway. That isn't how I mean it at all. But generally
speaking, if you aren't doing these 4 things when it comes
to nutrition, you will not succeed at your performance
goals.
What exactly is a rule?
"A generalized statement that describes what is true in
most or all cases" - Dictionary.com
For starters, I've been receiving a whole lot of emails
recently from people who are desperate to build muscle
quickly or to burn off some fat for an event (wedding comes
to mind). These people don't track what they eat and have
no idea about what to eat, when to eat or why eating
frequently would be something they would even want to do.
More often then not, when you mention frequent eating, the
first response goes like, "There's no way I can eat 5-6 big
meals a day!"
Frankly, if you are not following these simple rules, it's
not really shocking you aren't getting to where you want.
[Print this letter out NOW before you forget and for 2
days, monitor your own eating habits. If you are not
following these rules, you have found a problem that you
can easily solve without spending a dime.]
:: Nutrition Rule #1 ::
Always eat at least 5 times a day. Two or three meals
simply isn't enough. Two of the meals can be considered
snacks as long as the nutrition ratios are correct as I'm
about to describe in Rule 2.
Why is eating so frequently a must they ask?
* blood sugar levels will be controlled (you won't be as
famished as your friends who binge on anything in sight as
they are starving*
* you will be feeding yourself protein throughout the
entire day. This means you will be anabolic and supporting
muscle growth (more muscle = leaner you). Your recovery
will be better.
* body fat will not be stored but used as energy. By
providing yourself with a steady flow of required calories
thru the day, your body's need to store it as fat will be
reduced. Compared this to when you eat infrequently and
your body detects this as a famine situation. At this
point, too much of the food you consume is stored as fat.
:: Nutrition Rule #2 ::
In planning each of your daily meals (or snacks), a caloric
ratio of approximately 1 part fat, 2 parts protein, and 3
parts carbohydrate is a good place to begin. What you will
see in Rule 3 below, is this is just an estimate for
average people. You can adjust this to fit your needs.
Keep in mind, you do not want to eliminate the healthy fats
from your diet.
This rule preaches consuming enough protein to support
muscle growth and enough carbohydrates to ensure you have
fuel for your workouts and you are able to recovery.
Low glycemic carbs are optimal for the choices in this
stage. Remember that carbohydrates are your body's
preferred fuel source!
:: Nutrition Rule #3 ::
Ask yourself, "What am I going to be doing in the next
hour?" If you won't be active, then lower the amount of
carbs you consume; if you will be training, then bump up
the carbs you will consume so you'll have the energy to
train. Alter your carbohydrate intake depending on your
anticipated activities.
Remember that low glycemic carbs are optimal for pre-
workout consumption.
:: Nutrition Rule #4 ::
If you want to build muscle and lose fat at the same time?
Pick a new goal.
Simply put:
Building muscle requires a calorie surplus.
Burning fat requires a calorie deficit.
As you can see, clearly the goals are in conflict. And
while it's true that beginners can do both (their bodies
are easily changed) the rest of you will find this an
inefficient task.
It's best to alternate periods of negative calorie balance
with periods of positive calorie balance You'll ultimately
build more muscle and burn more fat if you simply pick a
single goal.
If you want to listen to a better explanation of this, feel
free to crank up the speakers and listen at:
http://feeds.feedburner.com/bodybuildinglive?m=147
:: Secret Nutrition Rule 5 ::
I'm not entirely sure I agree with this one but it does
make realistic sense to the common person who has a job,
maybe married with kids and can't be a full time cook or
simply doesn't have the time to prepare foods.
This rule says that it's almost impossible to get all of
the nutrients your body needs to remain healthy and active
from food alone; especially if you are on some sort of
diet. Therefore, it is important to supplement your diet
with vitamins, minerals and carefully selected supplements.
Let's get real here (I fully expect fall-out from this
statement)... I'm not preaching you HAVE to take
supplements. In fact, many programs out there including my
own do not require it any way shape or form. And if you
can carefully select your foods, you will be just fine.
Personally I know of one bodybuilder who doesn't take any
supplements and is ripped to sheds and his workouts make me
cry. He's dedicated and proves every time he steps into
the gym, natural, supplement-free bodybuilding is the way
to go.
But it's crazy not to at least mention the arguments for
this secret nutrition rule because as a bodybuilder myself
with a life and who's occasionally time constrained, these
next points happen to most of us.
There's not a person who's reading this letter now that
hasn't felt like, no matter how hard you try, no matter how
good a cook you are, or where you buy your food:
* You cannot always eat 5-6 times a day
* There are instances when your body might need a certain
substance in greater amounts then you and provide with food
alone
* Soil depletion has left some foods less nutritious then
you would expect. If you shop organic and are extremely
careful in your selection, you might avoid this but for us
big stores discount shoppers, an apple isn't always an
apple.
* Periods of high stress sometimes lead to higher nutrient
needs without an increase in caloric needs.
:: Additional Tips ::
* Eliminate the junk food. Refined sugars and processed
foods are usually higher in fats. Neither of these things
will be beneficial to you. All these foods really do is
promote a rise in your blood sugar level and then a swift
decline. You'll end up hungrier than before.
* Drink plenty of water a day. A really quick formula is
to drink 1/2 your body weight in ounces. Drink water
during the day in 15 minute increments; not all at once.
It replaces water lose from exercise and keeps you
hydrated. Your body is 55-75% water you know!
* Determine your daily protein needs. As you know, protein
is required for muscle growth. By ensuring that you are
getting enough protein all throughout the day, you will
keep your nitrogen levels high and your body in a anabolic
(growth and repair) state.
* Consume foods higher in fiber. Not only does fiber help
lower your cholesterol but it helps lower the glycemic
response of some meals and aids in efficient digestion.
* Increase your lean body weight thru resistance training.
The more muscle you have, the more calories you burn. The
more calories you burn, the leaner you can be. If you want
to burn more fat then build more muscle. By having more
muscle, you also strengthen joints, tendons, ligaments and
bones for greater overall health. Building muscle is a
primary goal of any program! Even people who want to burn
fat should build muscle as it aids in doing exactly that.
To learn more about these nutrition rules and the training
rules, you'll want to see what all the fuss is about in the
Beginner's Guide to Fitness and Bodybuilding. This 250
page jam-packed book is full of insights like this and many
more that will get your the results you want today. Take a
look at what it's all about at:
http://www.beginning-bodybuilding.com
To Your Health,
Marc David
Beginner's Expert
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your comments to:
http://www.beginning-bodybuilding.com/contact.htm
**Important**
While every effort is made to answer each question
personally, please understand that I do receive a high
volume of email. A personal response is not always
possible. However, every effort will be made to respond to
your questions and some will make it into this publication.
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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DISCLAIMER
The techniques, ideas, and suggestions in this document
are not intended as a substitute for proper medical
advice. Always consult your physician or health care
professional before performing any new exercise, exercise
technique or beginning any new diet. Any use of the
techniques, ideas, and suggestions in this document is at
the reader's sole discretion and risk.
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< Message edited by Marc David -- 7/4/2006 9:33:53 AM >
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