9 Fundamental Rules Of Eating For Muscle Growth - Wollongong

Eating a balanced diet can be very complicated with a busy modern life. I often get asked what is healthiest foods to consume regularly. The answers I give are not always what people expect as; many foods can be considered healthy if you lack the nutrients they provide. Having an enjoyable eating plan that sustains your needs and helps you achieve your goals is the goal. It is also critical to your success in gaining muscle, strength and athletic performance. You cannot out train a bad diet.

Eating For Muscle Growth

Here are some rules to follow to help you create your own eating plan.

Rule 1: Eat frequently and eat good quality foods

 I would recommend 3-4 meals a day because it is sustainable and there is little benefit for eating more frequently. The myth of “you need to eat more often to speed up your metabolism” has been debunked!

Rule 2:  Choose appropriate Protein sources

I often get asked how much protein should I consume in a single day? However, the question you should be asking is how many meals a day should I be consuming and how much protein should I consume in each meal.

A standard person should be consuming between 25-35 g of protein per meal, 3-5 times a day. There is little evidence suggesting more than 4 is necessary. 3 is still very close to optimal.

Choose high-quality sources of protein and prepare in the right way. Consume quality sources such a dairy and animal-based sources. Eggs provide the highest quality protein as it has the most complete amino acid profile. Salmon is also a great choice as it contains Omega-3 fatty acids.

Rule 3: Try to make sure your intake of leucine is around 2-3g or more during each feeding 

Leucine is an amino acid. It have been shown to increase the rate of repair to damaged muscles by increasing protein synthesis. Without the leucine at 2-3g, protein synthesis will not be maximized. Achieving 2-3g of leucine intake will assure maximum protein synthesis

Rule 4: Consume the appropriate amount of energy 

Your energy requirement will depend on how often you train, how much lean body mass you have and also the small amount of activity you perform during the day such as walking or work. If you have not gained or lost weight recently then you are probably consuming the appropriate amount of calories you require.

If you require help figuring out how much energy you require or a structure that is suitable for you, have a look at the personalized nutrition reports or personalized eating plans 

Rule 5: Select appropriate carbohydrates

Carbohydrates will provide you with the fuel you need to sustain your energy. Unprocessed carbohydrates will provide a slower release of energy due to the Fiber content and longer more complex carbohydrate structures. Natural carbohydrate sources will increase the satiety effect; meaning you will feel fuller for longer. The fiber will also decrease the blood sugar spike you get from ingesting the carbohydrates.

A good carb/fiber ratio is 5/1, ie. 20g of carbohydrates with 4g of fiber. Foods with a ratio of 10/1 or higher will not provide the same sustained energy effects

For more info, check out this post on carbohydrates on Instagram

Rule 6: Plenty of Micronutrients

When your body is trying to get stronger and pack on muscle, you want to assure you are having an abundance of micronutrients. They help with many cellular processes including energy levels and also recovery/repair.

Rule 7: Knowing how to cheat

When you consume too much food in one meal, it is not the end of the world. Get back on your eating plan. You do not need to go for a 3-hour run to burn off all those calories. Consistency is the main thing. Learning how to visually size up your meals is also a great idea!

Rule 8: Avoid the dietary pitfalls

Stop listening to fads and celebrity fitness trends. Be able to identify products that are disguised as healthy foods. The basics of good nutrition have not changed for many years. Find yourself a good eating plan and stick to it for a prolonged period of time and see the results.

Rule 9: Eating for muscle is a long term journey

Building muscle and losing fat are both long processes. It can take months or years of focus and dedication to get the results you want. Keep educating yourself and TRUST THE PROCESS!

Stay frosty!

Trainer Simon

 

Holistic Lifestyle Coach

Head Trainer F45 Wollongong

Level 2 Fitness Australia Trainer

Bachelors of Nutrition Sciences

A Healthy Eating Plan You Can Live With - Found My Physique

The problem with most diets is they make us feel deprived. We always think about what we can't have and what we are missing out on. It doesn't serve us to try and diet this way. We end up obsessing about food, and become tempted to cheat, which can derail our healthy eating plan and cause us to gain instead of lose extra weight. What we need is a healthy eating plan that leaves us satisfied and happy. Here are some dos and don'ts to help you live with a healthy plan.

Don't Skip Meals

Unless you have a healthy eating plan that calls for replacing the calories of a meal with a shake or snack bar, don't skip meals. Fasting and starving yourself is physically and mentally difficult. If anything, you will want to eat more (of the right kinds of food) not less. Eat foods that are satisfying in small amounts throughout your day, and turn that food into fuel for your daily activities. Your healthy eating plan will allow you to eat until you are full.

Do Plan Meals

Your healthy eating plan allows for a great deal of variety of tastes, flavors, and textures. Plan your meals ahead and give your healthy plan structure and consistency. We are less likely to cheat if we have structured meals and don't need to "grab something" to eat on the go. If you are going to be away from home, take a healthy snack along to curb your appetite until you can eat your regular healthy meals.

Don't Buy on Impulse

When you go to the supermarket, have your list in hand and stick to it. Your healthy eating plan allows you to get creative and cook fabulous meals that are healthy and good for you. Don't blow it by grabbing anything that looks good in the store. Chances are you'll regret it later. Don't go to the market hungry either as this can escalate cravings and the desire to buy on impulse.

Don't Try To Do It On Your Own

It is difficult to stick to a healthy eating plan; but if you try to do it all on your own, you can be setting yourself up for failure before you even begin. Enlist the help of a friend, spouse or partner, or co-worker. This support system will help keep you honest, and give you someone to confide in. If your person is also trying to do the healthy plan, it can be a great way to support each other. Plan menus, shop, eat and work out together. A little friendly competition can't hurt either.

Don't Weigh Every Day

It can be very discouraging to see that scale stay at the same number day after day. Healthy weight loss on a healthy eating plan will have you losing about 1-2 pounds weekly. So, give yourself a break and weigh in once a week or once every two weeks. Celebrate the successes of your healthy eating plan, and reward yourself by sticking to it for another week.

Simon Jager is a Personal Trainer who specializes in proper nutrition, healthy eating plan [https://www.foundmyphysique.com.au/adjust-f45-eating-plan/], and healthy living. 

Health And Fitness Training - Fitting Fitness Into Your Busy Day

 

Health and Fitness, Training

When it comes to health and fitness training time is always an issue. Some of us are busy, some of us are very busy, and some of us are so busy we don't even know which way is up. Sound familiar? If you are the kind of person who is on the go the minute the alarm rings in the morning to the minute your head hits the pillow at night this article is for you. If you have kids who eat up all your time and you dream of a little time to yourself, this article is for you. If you want desperately to get fit but other commitments are making it next to impossible this article is for you.

Here's the good news, getting fit doesn't take that much time. You need to address two areas in your life; exercise and diet. In fact, if you are stuck for time to workout, the diet portion is going to have more of a drastic effect on your fitness. Think about it, if you don't have time to burn the calories then you need to cut them from your diet.

Wait a minute! You are probably thinking to yourself that food is one of the only sources of pleasure in your busy day. I agree with you, it should be. Eating well better darn well also be delicious. If it isn't then you are doomed to fail your diet. So understand what I am saying, you will eat well but you must also enjoy your food. I am not talking about a radical starvation diet or diet extremes where you avoid carbs or fats at all costs. Your diet should be well-balanced.

Here are a few golden rules for dieting:

1. Drink 2 to 3 litres of water a day

2. Avoid processed foods

3. Avoid foods with refined sugar

Here's a last tip, if you are the type who eats a lot of fast food because you are so busy, just make better choices. Order water instead of pop with your meal. Have a salad instead of fries with your burger or sandwich. Have honey instead of sugar in your coffee. All these small choices made day after day will add up in the long run. Think about it, maybe you have been putting on 5 to 10 pounds a year for a few years. Not a lot of weight over the course of a year. This slow addition of fat has been because of all these small choices. So you don't have to make big changes to reverse this weight gain.

As for a fitness routine do one set of the following as you roll out of bed in the morning and just before you go to bed at night:

1. Push ups

2. Lunges (Take a long stride of a stance and do 1 set each for side)

3. Crunches (Remember to hold your hands by your ears, not inter-laced behind your head - don't pull on your neck while you do these)

4. IF YOU ARE FEELING AMBITIOUS - Chin ups ( you can get a chin up bar that installs in a door frame for around $20 from most sports stores)

If you follow a simple fitness routine like the one outlined above you will definitely get strong. This will result in a sleek and shapely physique. As you lose weight and shed fat you will reveal this new toned body.

Fitness workout programs don't have to be a one or two hour ordeal. It can be and short and sweet if that is all you have time to do. What is important is that you do something to keep your body strong and performing well. One day at some point in the future you just may have more free time to join a gym or a running club or whatever you like to do. When that day comes you will be ready for it because this little fitness exercise plan and simple diet has kept you fit.

Don't put it off. It doesn't take much effort. Make a change in your life starting today.

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