1. Fad Diets Never Work
If your goal is to lose weight fast then fad diets will help you achieve your goal. Fad diets are more effective in stimulating fast weight loss than high carb low fat diets according to research conducted by the American Heart Association. Fad diets work especially well among obese people who are suffering from problems related to carbohydrate metabolism.

If your goal however is to achieve permanent weight loss then I am afraid fad diets will not help you achieve your goal. There is no diet which will help you achieve permanent weight loss. The only way you can be able to achieve permanent weight loss is by training using weights. Weight training helps increase the percentage of your body muscles which will lead to the increase in your body metabolism and that is how you are able to lose weight permanently.

2. Many Researches Have Found That Fad Diets Are Effective
There is a lot of information on fad diets nowadays and most of them claim that fad diets are very effective. You should however not believe everything you read to be the gospel truth until you do your own research and analyse the various result obtained in all the case studies associated with fad diets.

3. Fad Diets Lead To An Increase In Cholesterol Levels
Various studies tend to suggest that fad diets lead to the increase in good HDL cholesterol and the drop in triglyceride. There has a been common lie prevailing in the fitness industry that fad diets lead to the increase in cholesterol levels however this cannot be further from the truth.

4. Fad Diets Will Help You Keep Off Fat For Good
This is very false, when you go on fad diets your body will go into starvation mode. When your body is in starvation mode it will start burning muscles instead of fat in order to preserve energy. This will make you lose your lean body muscles in the process. As a result of the decrease in your lean body muscles your body metabolism will also slow down. A slow body metabolism means that your body will burn fewer calories. Since less calories in being burned your will have excess calories in your body. The excess calories will be converted and stored as fat in the body.

5. Fad Diets Lead To The Increase In Body Muscles
There is no way that you can be able to increase your body muscles when you go on fad diets. As mentioned earlier fad diets will make your body go into starvation mode and you will start to lose muscles.

Bodybuilding is a sport which needs to be taken with all its seriousness. If you want to succeed you need to prepare yourself psychologically to undertake intense training. If you are not ready to train real hard then I am afraid you will not be able to achieve your goal as a bodybuilder. Your main objective when lifting weights should be to completely damage your muscle tissues. Failure to damage your muscle tissues means that you will not be able to induce muscle hypertrophy. When doing your reps you need to train up to the point where you reach muscle overload. The point of muscle overload is reached when you find yourself unable to lift any more weight. The harder you train using weighs the higher your chances of reaching muscle overload.

The other thing you need to remember as a bodybuilder is that you also need to track properly your bodybuilding progress on a weekly basis. If you do not keep proper record of your progress you will end up spending a lot of time in the gym. When you train a certain group of muscle you need to switch to other groups of muscles. If you do not do this you will end up for example focusing on one particular muscle and neglect the other pair of muscles. You need to keep adequate report about the number of reps and sets you perform in each workout. Once you allow your muscles to adapt to the training regimen you will hinder the muscle building process. If you want to increase your body muscles you need to emphasize on increasing the number of reps you do. The only way you can be able to increase the number of reps you perform is by first keeping track of your training log.

You should also ensure that you avoid overtraining if you want to succeed in building your muscles. Do not concentrate a lot on the number of hours you spend in the gym because this could act as a catalyst in causing you to over train.

A: The problem you are presenting here is indicative of what a lot of people go through from time to time. You feel like you are doing everything right but the gains aren’t coming. This usually happens after a long time of working on the same schedule over and over. After a while your body becomes used to the same movements and that’s when it’s time to take a step back and reevaluate your situation. Chances are, you just need to change your routine - you’ve hit a plateau. Muscles respond well to change! Even something as small as using cables instead of free weights can make a huge impact on muscle growth. I have 4 completely different workout schedules (with different exercises) and I switch through them as necessary. If I notice that I’m not responding well to a specific set of exercises, then I change it! If I’m getting bored with my routine, I change it! It’s as simple as that.

If you do not stick to such a program then you will only be wasting your time because regardless of how much time you sacrifice you will not be able to grow any muscles. After developing an effective workout program which should be specifically tailor made to suite your needs the next step you need to follow is to stick to a dietary program which is going to yield you great results. The diet should be based on increasing your calories because they are not only effective in fueling your body to undertake intense training but they will also help you become massive.

Therefore in order for you to increase your muscle size you need to follow certain principles which are highlighted below;

Your training session should start by working out the large muscle groups before the others. If you overlook this simple point you will not be able to succeed in bodybuilding. There are various large muscle groups which are found on the back, and the legs. You need to train them first before you start training other small muscles such as the biceps and triceps. If you fail to engage this large muscle groups you will not be able to cause the stimulation of the smaller muscle groups.

You need to warm up before you do any hard lifting. When you warm up you are able to make the muscle more responsive to the training. The muscles are like glass and when they are warm they are able to expand more easily and thus you will achieve faster and bigger muscle growth.

You need to increase the load you use in your training from time to time. Do not stick one load through the whole training otherwise you will hinder the muscles from growing. The more stress you give the muscles the more they will be able to respond and grow. Your training regimen needs to be very demanding such that the muscles become very actively involved.

You also need to switch the training regimen from time to time. This is to enable you to add variety to your training program so that your body does not get too used to one specific training program. When the body does this it will not be able to grow due to reaching a bodybuilders plateau. Not only will the body muscles fail to grow but you will also get bored with your training program as well.

1. Get A Cook Book
You know, you can only cook so many dishes with the knowledge that you gathered from your college room mate, unless it was a cooking school. There are thousands of really good cooking books that have been written by some of the greatest chefs in the world. No offense to your mom’s cooking because nothing can beat hers but you need to fly out of the nest. Don’t be afraid of trying out the new good stuff. There are cookbooks specifically for carbohydrates, protein, fish, eggs, beef, chicken, vegetable, salads, spices, Atkins diets, diets for diabetics etc.

2. Spice Up Your Food
There is this notion that’ spreading like camp fire, that healthy food can’t also be tasty food. That is simply a lot of crap. There are so many spices available both in terms of processed spices and herbal spices. If you have never really been a herbal person, then it’s high time you met the famous Miss. Rosemary. She is bound to make your life a lot better. There are very many spices and if you’re not that much into spices, then you should look into carrots and tomatoes to make your food taste better.

3. Know The Market
You should always be informed with regards to what is new in the market. This applies mainly when it comes to supplements. There are new supplements that are being released into the market almost on a daily basis. I don’t advocate for you trying out every single thing that hits the market. Rather, do your homework and find out how beneficial they are from people who are actually using them and not from the advertisement in the health channel. Take your time before you dive head first into every health product that hits the market unless you want to come down with some bizarre side effects.

4. Carry A Water Bottle
I had a problem with drinking a lot of water because I simply found it to be a bit boring to drink gallons of water. This is when I discovered the trick of carrying around a water bottle wherever you go. I had made a mental note hat I had to refill the one liter bottle after every 4 hours. I gradually reduced this time period and the clarity of my complexion will give you an idea of just how much water I take. Besides, when you are tired of carrying it around, you will finish all the water if only to lighten your burden.

5. Always Have A Snack In Your Bag
You must always have a snack tucked away somewhere in your bag or even in your car; just make sure it hasn’t expired. This will boost your energy level at least until you have your next meal. It will reduce the urge to stop at a drive by fast food joint. It goes without saying that the snack should be healthy.

A: Yes – in fact, the failure to do so may well be what is stopping many people from reaching their goals. That’s not exactly what you want to hear – counting calories can be a real hassle. So, let me explain why you simply must count calories in order to succeed in losing fat and gaining muscle.

A calorie is a measure of heat energy. So, the fat stored on your body is a reserve store of energy. It’s just like money in the bank. We deposit money (consume calories) to build up our balance. We withdraw funds (burn calories) and deplete our balance. If our calories consumed are equal to the calories expended, there is no change in our caloric balance. Now, how long do you go without checking your bank balance? Not very long, right? So, if we aren’t keeping a close eye on our caloric bank account, we’re not going to know if our balance is increasing, decreasing or staying the same. We’ll be operating blindly and our results will reflect that.

The bank account analogy helps us to appreciate the fundamental law of fat loss which tells us that weight loss will occur if we burn more calories than we consume each day. That weight loss will come from stored calories. You probably already knew that. The point is, though, that you cannot stay on the right side of the ledger with guess work. You need to have precise figures to deal with. To accomplish this you should keep a nutrition journal. Every top level bodybuilder in the world does this (or has done for so long that they know what the break-downs of their foods are). Keep this journal religiously for three months and then you will have the ability to estimate the total caloric content as well as the protein, carbohydrate and fat break-downs of the foods you eat.

Calorie counting is actually not that difficult. That’s because you should be planning out what you’re eating in advance and your meal plan should be basically the same from day to day. So spend some time on the computer setting out a spreadsheet that lists the items on your menu. Then find some sites that provide caloric and nutrient values (for example www.caloriecountercharts.com) and fill these in on your spreadsheet. Of course you don’t want to eat the same thing every day, so have three or four different menus worked out along with their break-downs and you’ve already done 90% of the work.

The biggest mistake that most people make in counting calories is that they try to guess at their portions. To avoid this pitfall get into the habit of measuring your portions. You’ll need a good food measuring scale (ideally an electronic one) and measuring spoons and cups. This will be annoying at first, but it will show that you’re serious about achieving that lean, muscular look. After all, is it any harder than getting under that plate loaded squat bar? Of course not. So take that same discipline that you use in the gym and bring it into the kitchen. After a while it will become automatic – and so will your ability to manipulate the look of your body by controlling your caloric bank balance.

A: There is no other vitamin that has as many beneficial effects on the human body as vitamin C. Because our bodies cannot manufacture it, we need to replenish our supplies of vitamin C daily. And because much of our agricultural soil has been depleted of its minerals and vitamins, the foods we buy are not as rich in vitamin C as they once were. As a result, most people don’t get enough vitamin C in their daily diet. Without the requisite amount of vitamin C we cannot adequately combat infections, diseases and colds. Vitamin C is an antioxidant, meaning that it protects the fluids of the body such as blood as well as muscle cells from damage by free radicals. Vitamin C has also been proven to reduce bronchial restriction, ease upper respiratory restrictions and help alleviate the effects of asthma. So, this vitamin is essential for overall good health. But what about it’s extra benefits for bodybuilders?

Well, high levels of vitamin C restrict the release of cortisone. We release cortisone when we are under stress and it has the effect of lowering the levels of testosterone in our bodies, and too much cortisone can put us in a catabolic state. Vitamin C’s effect as a cortisone suppressant, then, is very significant. Vitamin C can also reduce muscle soreness and improve recovery from muscle damage. In addition, it is involved in the formation of collagen. Collagen is the primary constituent of connective tissue and that has got to be a good thing for hard training bodybuilders. As if that’s not enough to get you reaching for your fruit bowl, vitamin C also helps in the absorption of iron. Finally, vitamin C is water soluble, meaning that it diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for bodybuilders

So, how much vitamin C do we need? For a bodybuilder, between three to five grams twice per day would seem to be ideal. Vitamin C’s half-life is 3 to 4 hours. This means you need to take Vitamin C every 4 to 6 hours to keep your levels elevated. The most important times to take Vitamin C are one hour prior to training and two hours after your workout is completed. When it comes to supplementing with vitamin C, there are a lot of options. Rose hip, ascorbic acid, calcium ascorbate, sodium ascorbate and ascerola are all efficient sources of this vitamin. The best natural sources of vitamin C are fruits like kiwifruit, strawberries, cantaloupes, oranges, lemons and grapefruit. As a final note, do not use chewable vitamin C tablets, as they are likely to wreak havoc on your teeth.

A: What we’re talking about here are lifestyle modifications that will stick with you for the rest of your life. There are a number of principles that need to be applied in order to achieve a healthy life-time bodybuilding eating regimen. Of course, it also requires a hell of a lot of discipline, especially at the outset. So, if you’re prepared to supply that, then here’s what you have to do . . .

(1) Devise a simple menu adjustment and repeat it: Rather than going hell for leather and burning out early, simply introduce one positive dietary adjustment at a time. For instance, start taking a protein drink with you to the gym and take it straight after your workout. Keep at this until it becomes a habit, then move on to another positive dietary modification, like carrying healthy snacks in the car with you to prevent junk food splurges.

(2) Keep a nutritional journal: In it you should plan your daily meals for the next week (that’s 42 meals – 6 x 7). Also jot down your strategies to avoid making bad food choices when you’re in a hurry, stressed or out of your natural environment. Such forward planning will do wonders in helping you stick to your goals. Also, write down how you feel on those inevitable occasions when you do slip off the rails. More than likely your body will not react well to the intake of junk. Remind yourself of the bloated, lethargic feeling you had and you’re less likely to want to repeat the experience.

(3) Do the following to remain on track when life gets a little crazy: If you absolutely have to grab something quick, get a cooked chicken from the grocery store. Remove the skin and dig into the white breast meat. On a spare evening hard boil a whole batch of eggs. Store a half dozen in the car with the shell removed for a quick protein fix whenever you get the urge. Keep a small travel cooler in the car and stock it with the likes of skim milk, protein drinks, cottage cheese and whole grain sandwiches containing white chicken meat or tuna. When grocery shopping, look for foods that can be consumed and prepared in quick time. The likes of microwave oatmeal, small tubs of yogurt, muesli bars, breakfast protein drinks and plenty of fruit are great choices. Instead of ice-cream choose sugar-free, low-fat frozen yogurt. Grabbing some light, air popped microwave popcorn is always a good idea, too. Cook your meals in bulk on a Sunday afternoon (or whenever you have the time) and store them in meal portion size containers in the refrigerator. Get yourself a good grill that will cook your meats, fish and chicken quickly, while removing the fats.

Introduce these three adaptations over the next few months. Remember that you don’t want to make a radical change that will fall flat. What you’re after are gradual lifestyle changes that will stay with you forever. The discipline required to do just that will be rewarded with the kind of lean, muscular physique that you’ll be proud of at any age.

A: This is a confusing subject to many. Fat, after all, is the enemy of the lean, muscular physique. And yet, we’re told that we need certain types of fat. The truth of the matter is that not all fats are created equal. According to Dr. Udo Erasmus, an expert on dietary fat, there are ‘fats that heal’ and ‘fats that kill’. The effects of the bad fats are the things we associate with fat in general; high cholesterol, unsightly body fat, clogged arteries and decreased life prospects. But what about the good fats? Consuming these will increase your energy levels, accelerate your fat burning potential and enhance insulin function. Would bodybuilders benefit from these effects? You bet.

So, the key to success here is to rid ourselves of the hatred of fats in general that society has ingrained into us, and replace it with a selective hatred of ‘bad fats’. Cutting out all fats is never a good idea. It actually puts your body into ‘starvation mode’ (a similar response comes from low calorie dieting) where it begins hording and storing calories. In addition, a zero fat diet will lead to blood sugar spikes, increased insulin release leading to more fat storage and, the horror of horrors, suppress the release of testosterone.

There are actually three types of fatty acids; saturated, monounsaturated and polyunsaturated. Saturated fats are the bad guys. Monounsaturated and polyunsaturated fats, however, contain healthy essential fatty acids (EFA’s) like omega 3 and omega 6. These fatty acids are called essential because they cannot be manufactured by the body. Saturated fats are lacking in EFA’s. Foods like butter, cheese, egg yolk and chocolate are all saturated fats. Polyunsaturated fats can be found in foods like fish, flax and various oils (sunflower, safflower, and soybean). However, be aware that most oils available in supermarkets have been through a process called hydrogenation which, in effect, turns them into saturated fats. Monounsaturated fats can be found in the likes of avocados, peanuts, cashews and olive oil.

To build a lean, muscular physique, keep your fat intake to between 15 and 20% of your daily caloric intake (of course your saturated fat intake should be zero). How do you figure out how many fat calories are in a certain food? Read the label, focusing on the total number of calories and the total number of fat grams. Multiply the fat grams by 9 to get the total number of fat calories. Finally, divide that number by the total number of calories to get the fat percentage in that food. Focus on the following fats to enhance testosterone uptake and speed up the body’s thermic activity; flaxseed oil, nuts and seeds, olive oil, canola oil, natural peanut butter and fish fats.

A: What you do immediately after your workout is a vital factor in your bodybuilding success. It is at this time that the body is primed for optimum uptake of nutrients. The workout has traumatized your muscles, torn them down and depleted your glycogen levels. Your body is not only crying out for nutrition to reverse these conditions, it is actually ready to utilize them a lot more efficiently. For instance, protein synthesis is enhanced and carbohydrates are converted to glycogen up to 125% more efficiently immediately after a workout. Studies also indicate that a decent carb/protein ratio meal immediately after the workout will enhance insulin and growth hormone levels. If you’re not taking advantage of these conditions, then you’re cheating your potential.

Immediately after your workout, your body needs water. During the workout you’ve lost a lot of it through sweating, but even more through its uptake by your internal organs. Thirst is not an indicator of your water needs at this stage. Not only will water keep you hydrated, but this amazing liquid is also crucial in the formation and release of ATP. And every gram of carbohydrate that is stored as glycogen in the body requires 4 mls of water to do that job. So, the first thing to do post workout is to get plenty of water into your body.

The next priority is carbohydrate. Immediately after the workout you need to elevate your blood sugar levels with fast acting carbs. Choose a liquid carbohydrate mix with maltodextrin or dextrose. High glycemic index fruits like bananas are also a great choice.

Protein is utilized up to 50% more efficiently immediately after a workout. So, why wouldn’t you get 30-50 grams of quality protein into your system at this time? With just a little planning you can take advantage of this fantastic window of opportunity. But you’ve got to act fast. Within an hour of your workout, that window is firmly shut.

Many people find it difficult to eat immediately after a workout. That’s because the stress of exercise virtually shuts down our food absorption system. And, it’s the reason that taking your post workout carbs and protein in the form of liquid supplementation is the smartest, and easiest way to go. Look for a formulation that will give you about 40 grams of protein and 70 grams of carbohydrate per serving. Mix it up, pour it into a flask and put it into your gym bag before you head to the gym. Then you’ll be able to chug down those vital nutrients straight after your workout ends (yes, even before you hit the showers). That way you’ll give your body the rebuilding tools it needs exactly when it needs them. Then watch your body grow.