A body sculpting diet aims to trim fat and enhance lean muscle mass. A lower body fat percentage makes your muscles appear more defined and your body look lean and toned. In order to obtain a sculpted appearance, eat adequate calories more often and focus on foods that are minimally processed and high in nutrition.
Features
A body sculpting diet asks you to eat several small meals throughout the day. If you need to drop weight, you will need to consume less calories than you burn in a day. Keep it to about 500 calories less a day, or risk dropping weight too quickly and losing important lean muscle mass along with fat. Divide your daily calorie needs by five or six meals (usually each contains between 300 and 500) and make each meal contain a healthy carbohydrate and about 15 to 20 g of lean protein.
Function
Keeping your appetite sated and preserving energy levels are only two of the impacts of these small meals. By eating every three hours or so, your metabolism is continually stoked and your blood sugar remains level. Mini meals help prevent you from overeating because of hunger and deprivation. Allowing yourself an adequate number of calories per day also convinces your body that you are not trying to starve it, and your metabolism continues to burn. Try not to drop below 1,200 total in a day or risk slowing your burn and overall energy levels.
To maximize your absorption of protein and other nutrients, try eating five or six mini meals consumed every three to four hours to keep your hunger at bay and help discourage blood sugar highs and lows that stimulate cravings and binging. Make an effort to drink plenty of water during the day---at least two liters, recommends Clean Eating Magazine. Read more about hydration at: http://getfitbestrong.blogspot.com/2012/03/hydration.html
Become aware of portion sizes to prevent eating too many calories. Women may tend to starve themselves during the day, only to snack on unhealthy foods in the evening, which is counterproductive to creating a sculpted body. Keeping to a regular eating schedule can help squelch this habit.
Types of Food
Diet is extremely important to reach any fitness goal you may have. To see results you need to eat clean and whole foods. Read labels and steer clear of foods containing white flour, added sugar and trans fats. Focus on fat-burning, whole foods to sculpt your body. Whey protein, vegan protien (pea, rice, hemp protien), lean meats, low-fat dairy, quinoa, beans, fish, egg whites, and other lean proteins. Cut away the excess fat and grill, roast, broil, bake or sauté your meat in olive oil. Add more plant based proteins to your diet such as beans, legumes and peas. Try almonds as a snack, because a 2007 study in in the "British Journal of Nutrition" showed that eating the nuts provides nutrition, helps lower LDL cholesterol levels (the bad kind) and does not contribute to weight gain. Read more about other protein options at: http://getfitbestrong.blogspot.com/2012/03/nutrition-102-protein-sources.html
Green vegetables such as spinach, kale, asparagus, dark green lettuce, and green beans offer nutrition with few calories and zucchini offer nutrients, volume with minimal calories and are unlikely to cause bloating. Fruits including fresh strawberries, blueberries, apples and oranges satisfy a sweet tooth with natural sugars. Whole grains, as reported in a study in a 2008 issue of the American Journal of Clinical Nutrition, help prevent the accumulation of belly fat. The fiber in foods such as quinoa, oatmeal and whole wheat also helps regulate your digestive system and makes you feel full longer, discouraging cravings. Whole grains in the form of brown rice, sprouted grain breads and quinoa are important to fuel your brain and muscles. Lead author Heather Katcher reported in a Pennsylvania State University study published in a 2008 issue of the "American Journal of Clinical Nutrition" that when dieters replaced refined grains with whole grains, they not only lost weight, the lost fat targeted at the mid-section of the body.
Avoid trans and saturated fats which promote weight gain, but go for monounsaturated fats found in olive, canola and sunflower oil. These heart healthy oils discourage fat accumulation as shown in 11 obese subjects in a Spanish study published in the journal, "Diabetes Care" in 2007, and do not contribute to higher cholesterol and heart disease.
Misconceptions
Just because protein helps build lean muscle, don't take that to mean more is better. The body can only use so much protein at one time. According to a study led by Dr. T. Brock Symons and published in the "Journal of the American Dietetic Association" in September 2009, consuming 30 g of protein in one sitting increases muscle synthesis by 50 percent. Consuming a greater amount, however, did not yield further improvements in lean muscle development. The body cannot store protein, so any extra is simply burned off or excreted in the urine.
Exercise
A body sculpting diet alone will not cause you to develop muscles without a resistance training program. As recommended by the American College of Sports Medicine, perform a strength training routine that addresses all major muscle groups of the body with eight to 10 exercises on at least two non-consecutive days per week. Set a resistance workout schedule like exercising on nonconsecutive days, such as Monday, Wednesday and Friday as advised by the National Academy of Sports Medicine (NASM).
Muscle grows during rest periods so remember that you must let your muscles recover from your training sessions. Weight training should last about 45 to 60 mins with good form. If you do 8 to 10 different exercises try doing 2 to 3 rounds of the different exercises with 8 to 10 reps per exercise - last 3 reps of each exercise need to burn (need to be hard) so pick a weight that isn’t too light or too heavy. To see gains in strength you must always stimulate the muscle more than it is accustomed to. The active muscle must continue to work against a gradually increasing resistance.
Alternate between muscle groups each day, over training the same muscles will not allow your muscles enough time to recover. As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild. Mix your strength-training workouts up to keep your muscles guessing. This is one of the best ways to keep your strength training from reaching a plateau, the FitSugar website explains. If you usually do biceps curls and triceps extensions, switch to push-ups or a weight machine every now and again to keep your muscles from getting used to one exercise. Experiment with different exercises to find things that interest you and to prevent burnout on one particular routine.
A combination of strength training and cardio training helps build lean muscle mass. By going back and forth between cardio training and weight training exercises you will be able to develop a great well-toned body. Regular cardio workouts increase the size of the capillaries in the muscles which also eliminate body waste and help relax sore muscles. It helps burn body fat, and by adding three to four 30 minute cardio training sessions a week to your workouts will help you accelerate the process of burning body fat. It will also enhance the muscle tone and help you maintain a great body.
When done in the same workout, put cardio or strength training first depending on your fitness goal. To burn off excess body fat try cardio workouts first, for building lean muscle mass/ toning put strength training first. The body uses fuels in a particular order of preference. If you put a lot of cardio in before you do strength training for, you’ll run out of gas if your goal is to build lean muscle/tone. You can use brief periods of cardio, say 5 min or so, as a warm-up for your strength training. If you’re doing weight training on the body part you’re also using for your cardio of choice, consider doing them on different days. Try alternating between strength training and cardio on different days, if you are trying to lose excess weight try doing more cardio days (about 3-4 days) and less strength training days (about 2 days) leaving 1-2 day(s) for active rest per week. However, if you are not trying to lose much or any body fat then try doing more strength training workouts (about 4 days) and less cardio (about 2-3) leaving about 1-2 day(s) of active rest. Read more about the importance of active rest at: http://getfitbestrong.blogspot.com/2012/03/rest-days.html
Try taking in a serving of whey/vegan protein or a recovery protein drink with in an hour after your strength training/cardio routine. The National Dairy Council confirms that this protein is readily absorbed and contributes to building and maintaining lean muscle. Cardiovascular exercise is also critical to help you burn fat so that you can show off those muscles---so try to incorporate at least 30 minutes of moderate intensity exercise several times per week. For faster results, strive to strength train as many as three or four times per week, but leave a rest day between these workouts.
Considerations
Genetics play a role in your ultimate results. Instead of comparing your body to some unattainable ideal, consider your own body type and potential. Sculpting your body takes time and diligence---do not expect it to happen in a matter of days.
References:
LiveStrong.com - Men: Body Sculpting Diet:
http://www.livestrong.com/article/76176-body-sculpting-diet/
LiveStrong.com - Body Sculpting Diet for Women:
http://www.livestrong.com/article/136333-body-sculpting-diet-women/
BodyBuilding.com - Information, Motivation, Supplementation:
http://www.bodybuilding.com/fun/betteru23.htm
Features
A body sculpting diet asks you to eat several small meals throughout the day. If you need to drop weight, you will need to consume less calories than you burn in a day. Keep it to about 500 calories less a day, or risk dropping weight too quickly and losing important lean muscle mass along with fat. Divide your daily calorie needs by five or six meals (usually each contains between 300 and 500) and make each meal contain a healthy carbohydrate and about 15 to 20 g of lean protein.
Function
Keeping your appetite sated and preserving energy levels are only two of the impacts of these small meals. By eating every three hours or so, your metabolism is continually stoked and your blood sugar remains level. Mini meals help prevent you from overeating because of hunger and deprivation. Allowing yourself an adequate number of calories per day also convinces your body that you are not trying to starve it, and your metabolism continues to burn. Try not to drop below 1,200 total in a day or risk slowing your burn and overall energy levels.
To maximize your absorption of protein and other nutrients, try eating five or six mini meals consumed every three to four hours to keep your hunger at bay and help discourage blood sugar highs and lows that stimulate cravings and binging. Make an effort to drink plenty of water during the day---at least two liters, recommends Clean Eating Magazine. Read more about hydration at: http://getfitbestrong.blogspot.com/2012/03/hydration.html
Become aware of portion sizes to prevent eating too many calories. Women may tend to starve themselves during the day, only to snack on unhealthy foods in the evening, which is counterproductive to creating a sculpted body. Keeping to a regular eating schedule can help squelch this habit.
Types of Food
Diet is extremely important to reach any fitness goal you may have. To see results you need to eat clean and whole foods. Read labels and steer clear of foods containing white flour, added sugar and trans fats. Focus on fat-burning, whole foods to sculpt your body. Whey protein, vegan protien (pea, rice, hemp protien), lean meats, low-fat dairy, quinoa, beans, fish, egg whites, and other lean proteins. Cut away the excess fat and grill, roast, broil, bake or sauté your meat in olive oil. Add more plant based proteins to your diet such as beans, legumes and peas. Try almonds as a snack, because a 2007 study in in the "British Journal of Nutrition" showed that eating the nuts provides nutrition, helps lower LDL cholesterol levels (the bad kind) and does not contribute to weight gain. Read more about other protein options at: http://getfitbestrong.blogspot.com/2012/03/nutrition-102-protein-sources.html
Green vegetables such as spinach, kale, asparagus, dark green lettuce, and green beans offer nutrition with few calories and zucchini offer nutrients, volume with minimal calories and are unlikely to cause bloating. Fruits including fresh strawberries, blueberries, apples and oranges satisfy a sweet tooth with natural sugars. Whole grains, as reported in a study in a 2008 issue of the American Journal of Clinical Nutrition, help prevent the accumulation of belly fat. The fiber in foods such as quinoa, oatmeal and whole wheat also helps regulate your digestive system and makes you feel full longer, discouraging cravings. Whole grains in the form of brown rice, sprouted grain breads and quinoa are important to fuel your brain and muscles. Lead author Heather Katcher reported in a Pennsylvania State University study published in a 2008 issue of the "American Journal of Clinical Nutrition" that when dieters replaced refined grains with whole grains, they not only lost weight, the lost fat targeted at the mid-section of the body.
Avoid trans and saturated fats which promote weight gain, but go for monounsaturated fats found in olive, canola and sunflower oil. These heart healthy oils discourage fat accumulation as shown in 11 obese subjects in a Spanish study published in the journal, "Diabetes Care" in 2007, and do not contribute to higher cholesterol and heart disease.
Misconceptions
Just because protein helps build lean muscle, don't take that to mean more is better. The body can only use so much protein at one time. According to a study led by Dr. T. Brock Symons and published in the "Journal of the American Dietetic Association" in September 2009, consuming 30 g of protein in one sitting increases muscle synthesis by 50 percent. Consuming a greater amount, however, did not yield further improvements in lean muscle development. The body cannot store protein, so any extra is simply burned off or excreted in the urine.
Exercise
A body sculpting diet alone will not cause you to develop muscles without a resistance training program. As recommended by the American College of Sports Medicine, perform a strength training routine that addresses all major muscle groups of the body with eight to 10 exercises on at least two non-consecutive days per week. Set a resistance workout schedule like exercising on nonconsecutive days, such as Monday, Wednesday and Friday as advised by the National Academy of Sports Medicine (NASM).
Muscle grows during rest periods so remember that you must let your muscles recover from your training sessions. Weight training should last about 45 to 60 mins with good form. If you do 8 to 10 different exercises try doing 2 to 3 rounds of the different exercises with 8 to 10 reps per exercise - last 3 reps of each exercise need to burn (need to be hard) so pick a weight that isn’t too light or too heavy. To see gains in strength you must always stimulate the muscle more than it is accustomed to. The active muscle must continue to work against a gradually increasing resistance.
Alternate between muscle groups each day, over training the same muscles will not allow your muscles enough time to recover. As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild. Mix your strength-training workouts up to keep your muscles guessing. This is one of the best ways to keep your strength training from reaching a plateau, the FitSugar website explains. If you usually do biceps curls and triceps extensions, switch to push-ups or a weight machine every now and again to keep your muscles from getting used to one exercise. Experiment with different exercises to find things that interest you and to prevent burnout on one particular routine.
A combination of strength training and cardio training helps build lean muscle mass. By going back and forth between cardio training and weight training exercises you will be able to develop a great well-toned body. Regular cardio workouts increase the size of the capillaries in the muscles which also eliminate body waste and help relax sore muscles. It helps burn body fat, and by adding three to four 30 minute cardio training sessions a week to your workouts will help you accelerate the process of burning body fat. It will also enhance the muscle tone and help you maintain a great body.
When done in the same workout, put cardio or strength training first depending on your fitness goal. To burn off excess body fat try cardio workouts first, for building lean muscle mass/ toning put strength training first. The body uses fuels in a particular order of preference. If you put a lot of cardio in before you do strength training for, you’ll run out of gas if your goal is to build lean muscle/tone. You can use brief periods of cardio, say 5 min or so, as a warm-up for your strength training. If you’re doing weight training on the body part you’re also using for your cardio of choice, consider doing them on different days. Try alternating between strength training and cardio on different days, if you are trying to lose excess weight try doing more cardio days (about 3-4 days) and less strength training days (about 2 days) leaving 1-2 day(s) for active rest per week. However, if you are not trying to lose much or any body fat then try doing more strength training workouts (about 4 days) and less cardio (about 2-3) leaving about 1-2 day(s) of active rest. Read more about the importance of active rest at: http://getfitbestrong.blogspot.com/2012/03/rest-days.html
Try taking in a serving of whey/vegan protein or a recovery protein drink with in an hour after your strength training/cardio routine. The National Dairy Council confirms that this protein is readily absorbed and contributes to building and maintaining lean muscle. Cardiovascular exercise is also critical to help you burn fat so that you can show off those muscles---so try to incorporate at least 30 minutes of moderate intensity exercise several times per week. For faster results, strive to strength train as many as three or four times per week, but leave a rest day between these workouts.
Considerations
Genetics play a role in your ultimate results. Instead of comparing your body to some unattainable ideal, consider your own body type and potential. Sculpting your body takes time and diligence---do not expect it to happen in a matter of days.
References:
LiveStrong.com - Men: Body Sculpting Diet:
http://www.livestrong.com/article/76176-body-sculpting-diet/
LiveStrong.com - Body Sculpting Diet for Women:
http://www.livestrong.com/article/136333-body-sculpting-diet-women/
BodyBuilding.com - Information, Motivation, Supplementation:
http://www.bodybuilding.com/fun/betteru23.htm
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