Diet & Human Growth Hormone
Release
FREE HGH
DIET PROGRAM
What you eat plays a major part in the way you look an feel
and to maximise the benefits of Hgh formulation it makes
sense to complement the product with a sensible nutrition
program. Below is a free diet guide for further detailed
information and personal email consultations we recommend
Steve Jones's
Keys To Physical Perfection Program.
How to increase energy, lose fat and
tone muscle all at the same time!
You've probably heard it a thousand times: "You are
what you eat." Nowhere does that cliché hold
more truth than in body shaping. When trying to prevent
muscle breakdown, otherwise known as muscle catabolism,
how precise your training program is, how much you rest
or how well you control your stress levels doesn't matter
if you don't eat the right foods at the right times.
Muscle catabolism can prevent you from reaching the muscularity
goals you set for yourself. It's like a never-ending game
of catch-up, where the muscle tissue you work to build is
biologically disassembled so that the components may be
used to satisfy demands elsewhere in the body. Recent research
has given some impressive insights into what it takes to
prevent muscle breakdown, yet you may never realize your
goals if you fail to focus on nutrition as one of the most
important elements. So read on, apply the information, and
experience the muscle gains you never thought possible!
NOTE: Excessive carbohydrate intake does have a
negative effect on natural Hgh release, so ensure that your
diet program is based on around 50% protein and 40% carbs,
the other 10% will come from essential fatty acids like
flaxseed oil that can be added to food once cooked.
THE IMPORTANCE OF PROTEIN
It's a simple fact: Protein is the most important nutrient
for building muscle and enhancing the anabolic state. If
you don't consume enough quality protein on a regular basis,
you can kiss future muscle gains goodbye. When insufficient
amounts of protein are supplied to the body, protein is
leached from muscle cells for growth and repair, especially
after strenuous workouts. This throws you into a negative
nitrogen balance, otherwise known as - you guessed it -
a catabolic state. To maintain a positive nitrogen balance,
you need to ingest high-quality, complete protein. Egg whites,
lean beef, fish, poultry, lean pork and nonfat milk products
are excellent choices. Vegetable sources such as beans are
much less effective at maintaining a positive nitrogen balance
because they're considered incomplete; that is, they don't
contain all the essential amino acids necessary to form
a complete protein.
1. SO HOW MUCH PROTEIN DO YOU NEED?
Study after study has shown that 50 grams of protein a day,
the recommended dietary allowance (RDA), is far below what
you should consume. In fact, even with double the RDA, the
body goes into a negative nitrogen balance after a brief
period of intense exercise. As a rule of thumb, aim for
1-1.5 grams of complete protein per pound of bodyweight
per day. This should keep even the most hardcore bodybuilder
in a positive nitrogen balance and out of a catabolic state.
CARBOHYDRATE INTAKE
Complex carbohydrates are the best source for both immediate
energy. Why is this important and how does it relate to
anticatabolism? First, when we
work out we use primarily glucose, which is converted from
glycogen stores in muscle tissue and the liver. Glycogen
is usually formed from dietary carb consumption, but if
your carb intake is too low and your body runs out of glycogen,
protein is broken down for use to fuel your muscles' work.
The body turns on a process called gluconeogenesis, the
formation of glucose from alternate sources, and a common
alternate source is amino acids from muscle tissue.
Your goal is to eat enough carbohydrates to keep your glycogen
reservoirs full, so your body never has to dip into your
muscle tissue's amino-acid pool, but not TOO much as to
store as bodyfat How much is enough to prevent this? Refer
back to your BMR level.
Carbohydrates should make up 40%-50%of your total daily
caloric intake, so multiply the value you came up with in
the BMR table by both 0.40 and 0.50. This will give you
the range of calories that should come from carbohydrates.
To calculate the amount of carbs in grams, simply divide
that calorie level by four (carbs have 4 calories per gram).
Now let's talk about the glycemic index, which is a way
to measure how fast a
carbohydrate food is released into the bloodstream. Eating
foods that are high on the scale (greater than 50) will
cause dramatic insulin fluctuations. Too-high insulin levels
cause a severe decrease in blood sugar, resulting in temporary
hypoglycemia and the release of catabolic stress hormones
like cortisol.Not only that the excess insulin promotes
the storage of excess sugar into triglycerides namely (
FAT ) the three letter word we all love to hate.
By focusing on foods that fall in the lower glycemic index,
preferably 50 and below, will result in steady blood-sugar
levels preventing insulin spikes and providing steady energy
release while reducing the
likely hood of fat storage.
IS FAT REALLY THE ENEMY?
We've become a nation of fat-phobics. The media has scared
many of us away from ingesting even the smallest amounts
of fat. No, you aren't going to get any high-fat diet recommendations
here, but you do need a certain amount of fat in your diet.
Why? Fats help build some hormones, provide an alternate
energy source for long-term activity, are necessary for
the storage of specific fat-soluble vitamins and can help
boost your calories high enough to keep you out of a catabolic
state.
The kind and amount of fat you consume is important, and
the majority should come from unsaturated fats (you'll get
enough saturated fat from meat). Two unsaturated fats, linoleic
and linolenic acid, must come from your diet because they
aren't produced in the body. The best sources are oily fish
like salmon, sardines, mackerel and trout, flaxseed oil
and extra-virgin olive oil. Keep your total fat intake below
15% of your daily calories.
This will give you enough fat but will prevent an increase
in bodyfat and blood lipid levels.
2.TIMING IS EVERYTHING… When
& What to eat?
Now that you know how many calories you need per day and
how many should come from protein, carbohydrates and fat,
you need to know when you should eat what to minimize muscle
breakdown and maximize muscular gains. Let's start with
protein. You can't eat the recommended 1-1.5 grams per pound
of bodyweight all at once; 4-6 small feedings are best.
This not only optimizes protein utilization and uptake but
also contributes significantly to a positive nitrogen balance,
a key factor in maintaining an anticatabolic state.
As far as carbohydrates go, consume more earlier in the
day than in the later afternoon and evening hours; studies
have shown that calories eaten earlier in the day are less
likely to be stored as fat.
PUTTING THE PLAN TOGETHER
By now you should understand the important role nutrition
plays in preventing muscle catabolism. For a brief recap,
just remember the following points:
Eat enough food to keep a positive caloric balance. Use
the BMR formula as a starting point.
Eat 1-1.5 grams of high-quality protein per pound of bodyweight
daily to maintain a positive nitrogen balance (indicating
an anabolic state).
Eat enough carbohydrates to keep your glycogen stores full,
40%-50% of your daily calories.
Keep fat intake low but not too low - 15% or less of calories
per day. Consume 4-6 small meals daily.
3.TABLE
1: GLYCEMIC INDEX
Glucose 100
Carrots 90
Honey 87
Corn flakes 85
White bread 76
White rice 72
White potato 70
Brown rice 60
Oatmeal 54
Sweet potato 48
Spaghetti (whole meal) 42
Orange 40
Apples 36
Lentils 25
Let's consider the three macronutrients:
protein, carbohydrates and fats.
Protein. What you require for muscle-tissue repair
and growth. Consists of 22 amino acids (the actual building
blocks of the cells), some of which are more
critical than others. Good sources: fish, skinless chicken
and turkey, egg whites, lean red meat, nonfat dairy products,
quality protein powders.
Carbohydrates. The body's chief source of energy
(though fat is the most abundant). Divided into simple sugars
(easily digestible and cause wider swings
in blood sugar, which affects mood and may promote greater
fat storage) and complex (more slowly released into the
bloodstream for time-released energy and fewer fluctuations
in blood sugar). For the typical bodybuilder, carbs should
make up about 50% of his total caloric intake. Good sources:
some fruits,vegetables, grains (oats) wholegrain breads
(Rye), brown rice.
Fats. The most concentrated form of energy (more
than twice the calories per gram as carbs or protein). Eliminating
all fat from your diet, though probably
impossible, isn't a good idea (for one, vitamins A, D, E
and K are stored in your fat). Fats from vegetable sources
are generally healthier than fats from animal sources, and
should comprise no more than 20%-30% of your total daily
calories.
SIMPLE TIPS TO ENHANCE YOUR NUTRITION
PLAN
1. Eat 4-6 smaller,
nutritionally dense meals instead of three large ones.Choose
foods from a variety of food groups, especially those from
fresh sources.
2. When filling up
your plate, aim to get about half of your calories from
carbohydrates and about half from protein. Don't worry,
the fats will
take care of themselves.
3. Divide the amount
of protein you need in a given day by the number of meals
you eat, and make sure you consume at least that amount
in any
given meal.
4. Complex carbs (grains,
brown rice, vegetables) are a better source of sustained
energy than simple sugars. In fact, cut back on your consumption
of simple carbs (sugars).
5. Watch your fat intake,
especially saturated fats (mainly from animals). Limit alcoholic
beverages. They contain 7 calories per gram and have no
nutritional value.
6. Make sure you eat
a meal balanced meal of protein/carbs at least two hours
before your exercise.
7. Watch out for fast
foods. Few fast-food restaurants offer any healthy choices
however some places are now offering low carb pita wraps
and
chicken salads a far better choice than ham burgers and
fries!
8. Don't forget about
water, especially in the summer. Even slight dehydration
will adversely affect your training performance. Always
drink more than you
think you need; shoot for eight large glasses per day.
PHYSICAL ACTIVITY AND THE USE OF
CALORIES
Physical activity can increase the basal metabolic rate,
which is the number of calories used by the body when it
is at rest. The increase in basal metabolic rate is approximately
10%, and possibly lasts for as long as 48 hours after the
completion of the activity. Physical activity helps in the
utilization of calories. The number of calories used is
dependent on the type and intensity of the activity, and
on the body weight of the person performing the physical
activity.
Physical activity assists in reducing the appetite. For
the purpose of weight loss, physical activity can reduce
body fat and is more beneficial in combination with reduced
intake of calories. Physical activity also helps in the
maintenance and control of weight.
The following are some variables
when physical activity and calorie expenditure is considered:
Time: The amount of time spent on physical activity affects
the amount of calories that will be expended. For example,
walking for 45 minutes will burn more calories than walking
for 20 minutes. Weight: The body weight of a person doing
the physical activity also impacts the amount of calories
used. For example, a 250-pound person will expend more energy
walking for 30 minutes than a 185-pound person.
Pace: The rate at which a person performs the physical
activity will also affect the amount of calories used. For
example, walking 3 miles per hour will burn more calories
than walking 1.5 miles per hour.
BASAL METABOLIC RATE
Basal metabolic rate accounts for most of a person's calorie
use. A person's basal metabolic rate is based on body functions
such as respiration, digestion, heartbeat, and brain function.
The age, sex, body weight, and the type of physical activity
impact the basal metabolic rate. Basal metabolic rate increases
with the amount of muscle tissue a person has, and it reduces
with age.
Along with use of calories, the basal metabolic rate is
increased during physical activity and also after the physical
activity. The basal metabolic rate can remain increased
6 to 24 hours after 30 minutes of moderate type of physical
activity. For many people the basal metabolic rate can be
increased 10% for approximately 48 hours after the activity.
For example, after the physical activity, even when a person
is sedentary and watching television, their body is using
more calories than usual.
PHYSICAL ACTIVITY AND APPETITE
Physical activity at a moderate rate
does not increase
the appetite. In some situations, the appetite will actually
decrease. Research indicates that the decrease in appetite
after physical activity is greater in individuals who are
obese than in individuals who are at their desirable body
weight.
PHYSICAL ACTIVITY AND LOSS OF
BODY FAT
A person loses 25% of his or her lean body mass and 75%
of his or her fat when losing weight through calorie reduction
alone. In combination with physical activity, the loss in
body fat is 98%. Weight loss that is achieved with a combination
of calorie restriction and physical activity is more effective.
For maintenance of desirable body weight, a maintenance
level of calories along with physical activity is recommended
to preserve lean body mass and muscle tone.
PRESCRIPTION FOR PHYSICAL ACTIVITY
Pursue physical activity at least three times a week. Increasing
it to four to five times a week is even more beneficial.
Spread out the physical activity through the week rather
than doing it on three or four consecutive days to decrease
the risk of related injuries. Physical activity should be
done at 60 to 90% of the maximum heart rate.
To calculate the maximum heart rate, use the following
formula is used:
à Subtract age from 220 (beats per minute) to get
the maximum heart rate. Then multiply this figure by the
intensity level.
For example, a 50-year old woman exercising at 60% maximum
would use the following calculation:
à 220 - 50 = 170 (maximum heart rate)
à 170 X 60% = 102 which is the target heart rate
regardless of the type of physical activity he/she selects
to do.
Physical activity at 60 to 70% of the maximum heart rate
can be continued at a safe rate for a long period of time.
If an exercise is too strenuous, conversation cannot be
carried on during the physical activity (the person is out
of breath).
According to the American College of Sports Medicine, physical
activity of less than 2 times a week at less than 60% of
the maximum heart rate, and for less than 10 minutes per
day, does not assist in developing and maintaining fitness.
If physical activity is discontinued, the fitness benefits
are completely lost. Within 2 to 3 weeks the level of fitness
is reduced, and within 3 to 8 months it is completely lost,
and the person has to restart again.
Twenty minutes of continuous aerobic activity 3 days per
week is recommended for weight loss. Examples of physical
activity that are considered aerobic are: walking, running,
jogging, hiking, swimming, bike riding, rowing, cross country
skiing, and jumping rope.
BENEFITS
Physical activity contributes to health by reducing the
heart rate, decreasing the risk for cardiovascular disease,
and reducing the amount of bone loss that is associated
with age and osteoporosis. Physical activity also helps
the body use calories more efficiently, thereby helping
in weight loss and maintenance. It can increase basal metabolic
rate, reduces appetite, and helps in the reduction of body
fat.
SIDE EFFECTS
Physical activity should be done at a rate that is appropriate
for the person. An evaluation by an exercise physiologist
is helpful to avoid injuries that can occur if physical
activity is initiated without much consideration given to
the type, duration of physical activity, and the physical
condition of the person.
Final:
Keep your meals seperated by at least 2 1/2 to 3 hours apart,
remember all these things can be prepared in advance to
save time.
I found what really helped me to take off the weight was
to allow myself one treat every two weeks. Remember one
treat not the whole day. Try to make healthy choice if you
find yourself in a bind. Weigh yourself before you start
this plan and then stay off the scale don't weigh yourself
at all for one month.
Remember muscle weighs more than fat so you may stay at
the same weight but feel and look a great deal better,(which
is what you want).
The FINAL SECRET:
The final secret to looking and feeling great is
to ensure you stimulate your own bodies HGH and the only
way this can be done is with a quality product that works
naturally. HGH Formulation is by far the best product I
have used for enhancing natural Growth Hormone Levels.
The results are simply incredible especially when combined
with a healthy diet as outlined above. Take the next step
and experience the product for yourself.
Click
here to order now through our secure server:
Good luck and stay healthy, If you need any further information
or require personal assistance with your nutrition we recommend
Steve Jones's Keys To Physical Perfection
program.
For a small one-off fee you receive a full nutrition program
including exercise and diet plus 6 personal email consultations
with Steve Jones a top personal trainer and fitness physique
champion.
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