How Bodybuilding Exercises Help

Often ignored by the beginner as a waste of time, Bodybuilding Exercises are as important to a bodybuilder as Lifting Weights. "Lifting weights without first doing stretching exercises may lead to injury" is a cliche we have heard so many times. The question usually in everyone's mind is "How?" How does exercise prepare the body for lifting weights?

Apart from the 15 - 30 minute warm-up exercise prior to lifting weights, a 3-day weekly schedule of stretching exercises is usually observed by a weight trainer. This is started a week before the weight training program. So how does this help the body lift weights?

Aside from increasing the level of flexibility of a person, bodybuilding exercises helps prepare the muscles to accept strain at a controllable rate because the person's pain threshold will dictate when he has to ease up. Muscles are usually organized in groups of 3 or more muscles that have to synchronize their movements in order to do something as strenuous as heavy lifting. Injury from straining muscles usually happens when a muscle does not move in sync with the others and takes up most of the strain when the muscle group is flexing. When injury occurs while the muscle is flexing, it happens quickly because it is torn as the muscle is rigidly taking on the stress.

Unlike the strain from lifting heavy weights, muscle strain from stretching exercises are done on muscles while they are relaxed and stretchy so the strain is distributed evenly along the members of the muscle group and prepares them to move smoothly relative to each other.

A good representation for this is a lubrication job on a rusty tool. A stretching exercise is akin to a lubrication process done on the muscles and is as important to the muscles as the lubricant is to your equipment.

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Acai Pure Ultra Free Trial Review - Does This Bodybuilding Weight Loss Supplement Work?

Acai Pure Ultra is a dietary supplement whose main ingredient is the remarkable Acai berry fruit. Companies offer free trials for this product owing to the highly potent and effective nature of the ingredients used. Fad diets tend to be a disappointment in the long run. It is therefore refreshing to find a genuine product that promotes natural and healthy weight loss along with other health benefits. Acai Pure Ultra is reported to have an impressive 450% weight loss result in comparison to diet and other supplements. The product is safe and as long as it is used according to the instructions given, no adverse side effects can be expected.

A free trial of Acai Pure Ultra is essential and within record time, fat loss and muscle gain occur. This is because of high energy levels, improved metabolism, and hunger control. When combined with a sensible diet and physical activity, the result is a visibly defined body and loss of weight. The energy gained is used to engage in strenuous and calorie burning exercise. The trial is generally for a period of fourteen days and during this time; changes in physical appearance and wellbeing are evident. The weight loss process is further enhanced by the presence of antioxidants in the supplement.

Using this product for approximately six months yields even better results. It has been designed for men who want to get a healthy and aesthetically appealing new body. The pills stimulate the way the body functions and with dedicated use, a ripped body can be a reality. The supplement works by suppressing hunger, which ultimately reduces the intake of fattening food. One feels full after eating a small portion of food and this in itself results in gradual shedding of pounds,

Exercising is obviously a crucial part of building muscle. Acai Pure Ultra enhances the energy required to maximize on exercise and bodybuilding. With this added energy, users of the product can expect to get into shape in no time. Working our rigorously has a tendency to make people sore and lack the motivation to workout repeatedly. This Acai berry supplement contains essential vitamins and minerals that help to ease the strain that is associated with bodybuilding workouts. This helps bodybuilders recover quickly and carry on with their routines. The free radicals in the body's system are determined to destroy crucial cells. The powerful antioxidants contained in Air Force Max are able to combat free radicals and protect muscle mass.

Note: by comparing and researching the best weight loss supplement for men, you will find the one that meets perfectly your very own health condition.

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Bodybuilding Exercises - Five Overrated and Five Underrated Moves

When I was young and devouring the words of bodybuilding magazines, I kept reading about how terrific free-weight squats are for building leg size. It was as if doing this bodybuilding exercise would nearly guarantee bigger thighs and not doing it would doom my underpinnings to their then-current resemblance of chicken legs. This was (and is) touted as the Holy Grail of 'bodybuilding exercises.' To not do free-weight squats is like saying you don't really want to get bigger... right?

Well, I did those free-weight squats. I bowed at the altar of and mastered this king of 'bodybuilding exercises.' I performed my squats with heavy weight, deep form, and weekly consistency while pushing my body to its limits as a natural bodybuilder. And what did the near-worshipping of this daddy of all 'bodybuilding exercises' do for me? Surprisingly, not very much; in fact I've fared better without it. I still do squats, but with much better results on a Body Master machine. And as if that's not anti-dogma enough, some of the 'bodybuilding exercises that are traditionally labeled as "shaping moves" have brought me some of my best size gains.

With my squatting experience as the backdrop, let's go over what I've observed to be the most overrated bodybuilding exercises in existence. Then I'll name some that I think are underrated. Keep in mind that this is opinion. I should probably state that up front before getting some reader's panties in a bunch for breaking these sacred cows.

1. Free Weight Bench Presses

Okay, I can hear the groans of protest already. After all, this is the king of all torso 'bodybuilding exercises'... right? "If we go heavy on bench presses"... we're told, "we'll be using a weight that will build size in all our upper body muscles" Besides, it's big compound moves like bench presses that release testosterone... blah, blah, blah... on and on.

Many aspirants who are trying to build muscle size don't have the genetic predisposition to respond positively to traditional free-weight bench presses - plain and simple. In order to build pectoral size, these people need to isolate the muscles with heavy flyes.

In addition, many bodybuilders need to ask themselves this question before repeatedly plopping themselves down on the bench press: "Am I body building or power-lifting?"

Don't worry - done with enough intensity, flye movements will release plenty of testosterone. This should be taken as reassurance to those who think testosterone release during a workout is important. Funny... I always thought it was during recuperation between workouts where it would really matter... huh.

2. Alternating Dumbbell Curls

If someone could please explain the logic behind this bodybuilding exercise, I'll gladly listen. By alternating between a left hand/right hand curl, the trainee is essentially taking a rest-pause between each respective curl. If this is really of value, the logical extension would be to do it for all muscles: alternating leg presses - alternating triceps dumbbell extensions - alternating dumbbell bench presses - alternating lat pull-downs... etc.

My advice: dump the alternating dumbbell curls and replace them with an exercise that puts more continuous tension on the biceps.

3. Standing Calf Raises

There's nothing inherently wrong with this exercise in its ability to build calf size. It simply places unnecessary stress on the lower back. This unneeded strain on such a vulnerable area is all the more avoidable considering that donkey calf raises work the same muscles as do standing calf raises but without the lumbar back stress.

Interestingly, I've gained more calf size after completely replacing standing calf raises with donkey calf raises.

4. Standing Barbell Curls

Like free weight squats, this is purported to be a kind of cornerstone movement of bodybuilding exercises. However, I've made my best biceps size gains after long-ago dumping this exercise in favor of other ones. Standing barbell curls do work the biceps. I've just found that they don't provide the continuous tension on this muscle that makes it respond optimally.

5. Free Weight Squats

Of course, I mentioned this one at the start of the article. Yes... this can be a great movement for building overall strength and balance. If you're a power-lifter, it's an absolute must. However, I've found that the natural bodybuilder can easily over-train with this exercise and thwart muscle size gains by doing so.

In short, to say that leg presses can't build muscle size like squats can is ridiculous. If one bodybuilder does squat workouts haphazardly while inadvertently over-training and another bodybuilder does leg presses with stellar attention to the correct muscle breakdown/recuperation ratio - I'll bet on the leg press bodybuilder to build bigger legs.

Now that I've dispensed with what I think are the most overrated bodybuilding exercises, let's go over some that I've found to be underrated. These are often said to be "shaping movements." Yet I've combined them with intensity to acquire some of my best size gains with them.

1. Extended-Arm Pec Deck Flyes

Any machine that has you sitting upright with arms extended while performing flyes for the pecs can allow incredible isolation and continuous tension on these muscles. As unorthodox as this sounds, I've built much more pectoral size with the 'Life Fitness Machine' pec deck than I've ever built with endless sets of bench presses.

2. Supine-Positioned Pulley Biceps Curls

Lying down on the bench of the pulley machine designed for seated rowing is how these are performed. With arms at shoulder width on a straight bar, curling with the biceps will create continuous tension on those muscle. These have helped my biceps get out of a previous growth plateau.

3. Horizontal Leg Presses

Done with intensity and attention to detail, these can put some size on the thighs. What I like best about this among all the 'pressing' leg movements is that it's very easy to use different foot positions on these machines. This makes targeting different areas of the upper legs a lot easier.

4. Seated Pulley Rows (underhand grip)

When it comes to bodybuilding exercises for a thicker back, T-bar rows seem to get most of the attention. Yet T-bar rows lend themselves to excess cheating; piling on "show poundage" and using momentum and other muscles to perform the movement.

Doing seated pulley rows with an underhand grip, less weight, slow control, and a 'rolling backward' motion of the shoulders can do wonders for upper back thickness.

5. "Split Reps" for Delts and Arms

I've personally smashed through bodybuilding plateaus by "splitting" the full motion of an exercise into as many as three partial repetition exercises with each partial motion considered as its own exercise. For example, if I'm on a seated triceps extension machine, I'll do sets of the first one-third of the movement, followed by sets of the middle-range motion, followed by sets of the final one-third of the extension. This seems to be especially effective for biceps and triceps movements.

Performing an entire movement as three separate partial-rep-motion bodybuilding exercises takes a bit more time, but it's been well-worth the investment; my arms have been blowing up like never before.

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Three Dangerous Exercises You Should Not Do Under Any Circumstances

One of the things that will always stop you from making any progress in the gym as regards your muscle building is getting injured. One key to avoiding injury lies in the choice of exercises you do.
In this article I'm going to highlight three movements that are often recommended but are not worth the risk, because of the long term damage they cause.

The mainstream bodybuilding press, and under-qualified instructors in gyms all over the world are directly responsible for a lot of the awful advice given out to amateur bodybuilders who don't know any better, due to lack of experience or knowledge.

Unfortunately I can't see the situation changing anytime soon, which means that you need to get the knowledge to recognise right from wrong, and therefore not follow advice that is bad.
One serious area that this bad advice manifests itself is in recommending exercises that are dangerous to do, because of their harmful effect on your joints and connective tissues.

Often genetically more gifted muscle builders can do these dangerous exercises without ill effects because their joints are more robust than our joints. (It will catch up with them in the end.)
They fail to allow for this. We are told to copy them, and because they seem to know what they're talking about we do so, and as a result we get injured - sometimes permanently.
Here are some popular and often recommended muscle building exercises that are truly bad for your joints - you should never do these movements in any circumstances;

1/ The bent over row

This is incredibly bad for the lower back. Essentially you are bent over at the waist and then you lift a heavy barbell to your midriff. This puts your lower back in a very vulnerable position, because you're moving a heavy weight and your back is unsupported.

2/ The upright row

This unnatural movement is very bad for the shoulders, elbows and wrists. It even looks unnatural when it's being performed. Do this exercise with a meaningful amount of weight and a rotator cuff injury is almost a certainty.
There are two safe versions of the rowing exercise;
First, the one arm dumbbell row - this is safe because you can support your back during the exercise.
Second, do the row face down on an incline bench - again the back is supported, but some folks may find it hard to breath properly from this position, and it can be tough to find a comfortable head position.

3/ The Smith Machine squat

The Smith machine looks a bit like a doorframe, which has a bar set inside it. You load plates onto that bar and then squat up and down.
The problem is that you are locked into the pre set path of the bar, so you can only go straight up and down. This almost guarantees either a knee injury, a back injury or even both, depending on where you place your feet inside the machine.
Stand too far forwards and you risk a low back injury, or stand too far back and risk a knee injury.

A rock and a hard place.
The orthodox squat with feet flat on the bar, ideally inside a power rack, is far, far safer and much more productive as a muscle builder. My guess is that people feel safer squatting inside a Smith Machine because they don't have to worry about controlling the path of the bar.
It's ironic that the preset bar path is the one thing guaranteed to cause an injury!
Next time you see someone doing a squat with free weights take a look at the path of the bar (assuming the person doing the exercise knows what they're doing). I can guarantee that the bar path will not be straight up and down, which is what the Smith machine forces you to do.
Listen to me, this is really important;
Learn the barbell squat and do it as a free weights exercise, preferably inside a Power rack.
Yes, you will need to control the bar path yourself, but if you have a good safety set up, and if you cut the weight down, get used to doing the exercise the right way, and keep that form whilst building the weight back up, you'll be a lot more likely to build muscle without ruining your joints.



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To Macro Or Not: Should You Track Your Macronutrient Intake?

To macro, or not to macro? That is the question I pose.

But first, what does "to macro" mean? "To macro" means tracking the number of grams of protein, carbohydrates, and fats you consume on a particular day. Bodybuilders and physique competitors have mastered this art and have no qualms about whipping out their food scale at any given moment. For the rest of us, it means going out and buying a scale, taking the time to do the measurements and calculations, and perhaps most imposing of all, setting aside the mental bandwidth to actually care about the results.
So should you do it? It depends.

There are benefits and drawbacks to either path. I have tried both, and depending on my fitness goals at the time, I have found success with both. The key is to determine which method best suits you and is the most sustainable. If you're in a position where you're not sure whether it's worth losing sleep over your nutrition intake, allow me to lay it out for you. I've sketched a number of possible scenarios below, and your job is to align yourself with the one that best suits you.

Let me remind you, however, that you absolutely must be patient and consistent with whatever path you choose. Flip-flopping back and forth between tracking and not tracking your macros will put you on the fast track to nowhere.

When To MacroSituation 1 /// You're Lean, but You Want to Be Leaner
If this is you, then you should know that even small variations in nutrition intake can mean the difference between dropping those last few pounds of stubborn fat or standing still.

I'm 5-foot-2, and my weight likes to fluctuate between two and five pounds on a day-to-day basis. Even just a few hundred calories can tip me over the line from caloric deficit to maintenance mode, and that would be frustrating if I were only one belt notch away from my goal.
I get that there isn't a huge discrepancy between 85 and 100 grams of chicken. In fact, that difference is negligible, and you can easily get away with it—in isolation. But that mindset of It's just a little bit, when applied over and over again to every food item at every meal, will add up to more than just a little bit by the end of the day. Thirty calories here, 20 there, 50 over there, and before you know it, you've eaten back the 250 you just burned off in your most recent workout.

If that sounds like your mindset, it's probably best not to take any chances. Keep a tight rein on your macros to dial it in for that home stretch.

Situation 2 /// You Have No Concept of What "Enough Protein" Means
For some individuals, when they say they eat enough protein, what they really mean is, My intake is probably around 40 grams, and I'm not sure, but I think that's enough. Peanut butter is full of protein, right?

No, that's not enough. Not even close. And sorry to burst your bubble, but peanut butter is a fat source.
As a general rule of thumb, shoot for one gram of protein per pound of bodyweight. There are a number of variables that affect this number, but let's just leave it there for simplicity's sake. If your idea of a protein-rich breakfast is one measly egg white with your oatmeal in the mornings, it's time to re-evaluate the way you eat. First of all, you probably want to eat the whole egg. And second, aim for around 20-30 grams of protein per meal.

The same goes for carbohydrates and fats. It's common for people to grossly underestimate their carb intake and overestimate their fat consumption. Paleo dieters, I know some of you are guilty of eating way too much fat—however healthy the source may be—and then wondering why you're not leaning out.
Putting some caloric numbers to those fats may be just the thing to help you get your gut in order.

Situation 3 /// Your Body Signals Are Out of Whack
Tell me if this sounds like you. Suddenly, you need to devour an entire chocolate bar when the clock strikes midnight because your body "needs" it. If you crave chips, you convince yourself that your body is obviously suffering from a vitamin deficiency and it's imperative you get your daily dose for the health of your, uh, hair. And Grandma always said you have to have some dairy with each meal, and your body is calling for Ben & Jerry's, so I guess there's nothing you can do but oblige!
Or maybe you just have an insatiable appetite which, if left unchecked, could do some serious damage. Paying attention to your physical hunger signals could spell trouble, because your muscular lateral hypothalamus leads to a spare tire around your waist. It's unfortunate, but some people may need to conscientiously regulate their food intake with concrete numbers to overcome this beast.

The alternative may lead to a bit more hunger, but honestly, experiencing some hunger every now and again isn't a bad thing. It can be immensely beneficial; it teaches you to control your impulses and plan better—both great life lessons, if you ask me.

Situation 4 /// You Have a Deadline to Meet
A competition, a wedding, a photo-shoot—whatever it is, the clock is ticking, and there's no room to play guessing games. You have to know the facts, and you need to work with numbers.
Waist circumference hasn't budged in two weeks? OK, let's take a look at your macronutrient breakdown. It says here you eat 300 grams of carbs every day. That's why. What's that, your hair is falling out and your skin is dry? Well, you're only consuming 15 grams of fat per day! Let's triple that number and throw some extra fish oil in there.

Fat loss is by no means a linear process, and there are many factors which determine when and how much of the extra weight peels off. Sleep, water intake, macronutrients, and non-exercise activity thermogenesis all play a role. These are all controllable variables, and you'd better believe controlling what you eat will help keep you on track to be in rockin' shape by the time zero hour rolls around.
You can't afford to risk losing two weeks' worth of fat-shedding just because you want to test your theory that you can consume jasmine rice post-training ad libitum without gaining any extra weight. Ain't nobody got time for that.

When Not To MacroSituation 1 /// Your Neurosis Gets You Nowhere
Once upon a time, I used to spend two hours every Sunday evening researching a million different diets and macronutrient recommendations. I'd tweak my macros. Half an hour later, I'd change my mind and tweak them again. Then I'd let it play out for about a week, and before I gave it a chance to let any real progress occur, I'd move on to a whole new set of numbers.

There I was, so closely scrutinizing every last gram of food I ate that I lost sight of the big picture. Patience is a virtue, and I had none of it. I didn't know how to relax when it came to my nutrition, and it manifested itself in the form of a whole lot of wasted effort in exchange for no discernible difference in my physique. This was wheel-spinning at its finest.

If you're like my former self and find yourself falling victim to paralysis by analysis, perhaps now is a good time to step away from the numbers for a while and invest your energy into the nutrition basics. I promise you won't die.
Take a deep breath, Nervous Nelly, and shift your focus to the weight that you pull in the gym. Or pay attention to the portion of sweet potatoes on your plate and how eating all of that makes you feel. Pretty good, eh? And how about that succulent steak? Cooked medium-rare to perfection? When was the last time you allowed yourself to enjoy food like this?

Situation 2 /// You're a Macronutrient Veteran
You're so well-versed with the art of macro-counting that you can glance at a slab of chicken and pinpoint its weight down to the gram. "That looks like about 134 grams," you say. And the food scale spits out close to the same number. "I'm going to have 200 g of carbohydrates today," you think to yourself, and you effortlessly eyeball your way to within three grams of your target intake by the end of the night.
Perhaps you got so good at this because you eat more or less the same foods every day. You're an extreme creature of habit, and you like to stick with what you know and what you like. This means the same food at the same time, day after day. While I strongly encourage rotating food choices for the sake of covering your nutrients and avoiding food intolerances, if you made the decision to eat this way, then your macros may not teach you much anymore.
This is a skill that takes years to master, and not many of us will fall into this category. Huge kudos if this is you.

Situation 3 /// You Just Got Your Feet Wet
Scenario A: You come from a sedentary background, and your idea of a healthy dinner is an extra lettuce leaf on your Big Mac.

Scenario B: You've ridden the elliptical all the way to a pancake-butt, and you wonder why you look worse, despite cranking up your cardio to 10 hours per week. No weight training, mind you, and all you eat are carrots.

Scenario C: "Is butter a carb?"
Whichever of these scenarios applies to you, you're not ready to make the leap yet. And that's perfectly OK, because you can still make tremendous progress—up to a certain point, of course—without counting a single thing.
Let's backtrack a little bit and work on the big nutrition rules. Are you drinking enough water and lifting consistently? Are you getting enough sleep and managing your stress levels? Are you able to look at two different food items and immediately know the healthier choice—and then eat that for dinner? Can you have a treat meal for Friday night's birthday celebration without it turning into a treat month?
Until you can do all of these things, there's no point in jumping ahead and worrying about macros.

Situation 4 /// You Want to Be Healthy, Not Freaky Shredded
You want to be a healthy size and fit back into the jeans you wore in high school. Or you want to be able to sprint to the elevator at work and not keel over. You have no interest in stepping on stage, spray-tanned orange and wearing a bikini that leaves little to the imagination—nor will you ever.
There's no timeline for your goal. Fitness is important to you, but you don't want it to consume your life, and you really, really couldn't care less if you consumed 160 or 185 grams carbohydrates on any given day. Life is short, and you'd rather spend your time doing anything but counting your food.
For some of you, this may sound like a regression waiting to happen. However, for many, it's a perfect end-goal, and a vast improvement over the average person.

About The AuthorSohee Lee holds a Bachelor's of Science in Human Biology from Stanford and is a NSCA certified trainer who loves living a fit life and helping others. OVERALL RATING
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Exercise for Fat Loss: Cardio or Weights?

You have probably heard the question debated before: which is best for fat loss, cardiovascular exercise or weight lifting? There are adherents for each, but the consensus among most experts is that both should be used together for the best results.

Cardio Alone
Cardiovascular exercise, like running, walking, cycling, and stair climbing, is based on the principle of oxygen exchange, the use of an aerobic (oxygen-using) mechanism to produce energy. People trying to lose weight typically go to cardio because it's relatively easy and doesn't necessarily require any special equipment.
While participating in cardio, you'll be burning calories. If you're working at a strenuous level, you could be burning quite a few of them. However, once you step off the treadmill, after about 20 minutes your metabolism is already returning to normal.

Weights Alone
Weightlifting is generally thought of as an anaerobic activity because it depends primarily on stored energy, rather than oxygen exchange. However, there is an aerobic component as well, which you will surely recognize if you have ever felt yourself out of breath after lifting.
While in general you burn more calories per minute with cardio, you can increase the calorie burning effect of weight lifting by using heavier weights with a low number of repetitions, and resting for a shorter period between your sets.
Free weights are better than machines because they engage the support structures of the body to a greater extent. However, machines aren't ineffective. If you prefer them and it makes the difference between lifting weights or not, by all means use them.
Another great benefit of weights is that your metabolism will stay revved up and you will burn more calories for up to two hours following your workout. Furthermore, muscle burns more calories than fat anyway, so when you keep more muscle mass, you'll burn more calories all the time, even at rest.

Cardio and Weights Together
You can see how combining cardio and weightlifting is better than doing either one by itself. They both provide certain benefits, and work synergistically together.
You may prefer one to the other. Most people do. But you have certain choices that may help you to enjoy it more. There are many different kinds of cardio machines, and there's always bicycling, running, or walking in the great outdoors. For weight lifting, you can choose between different types of machines, and with free weights, most exercises can be performed using barbells or dumbbells. Experiment and you will find the setup that you can enjoy.

Workout Strategies
Choose weight lifting exercises which focus on large muscle groups, not the refining little detailing exercises that bodybuilders will use. Choose two or three exercises per muscle group, and learn about the little variations in hand position you can use to vary the angle.
Your muscles need time to recover, so you should not work the same muscle groups two days in a row. You can either take a day between each workout, if you are doing full body exercises, or split your workouts between body parts. For example, do back and shoulders on Monday, lower body on Tuesday, and chest and arms on Wednesday.
Do your weight lifting session first, then cap off your workout with 20 minutes or so of cardio of your choice. Or, if you prefer (and have the time) you can do your cardio and weights in separate workouts.

Another strategy is to use circuit training. This is a full body workout which alternates weight lifting exercises with a few minutes of cardio, instead of complete rest. It can be tricky depending on the s setup and population of your gym. If y you're working out at home, you can easily create a circuit, but at a public gym, it might be tricky to use the weights or machines you want when you need to.
With both cardio and weights, don't try to do more than you can. That is, you should push yourself to improve your current level of fitness, but you should always do so within safe parameters. Don't lift weights which are too heavy for you to control smoothly, and don't continue to exercise if you feel dizzy, lightheaded, or experience any kind of sharp or shooting pain.

If you can afford it, consider hiring a personal trainer to get you started. He or she will be able to help you develop a personalized plan which takes into consideration your current state of health and fitness, your lifestyle, and your weight loss and fitness goals. You will also learn how to perform exercises safely and how to challenge yourself without going too far. For some people, having an appointment with the trainer is the motivation they need to actually workout, so that's another benefit, especially if you're re having trouble getting into the habit.

If you don't have access to a gym, or prefer not to join one, you can workout at home. It's best if you have, at minimum, a cardio machine of some kind, a weight bench, and a set of dumbbells. But you can get a good workout without any of this. You can use resistance bands or household objects as weights, use a set of stairs for your cardio (you can run up, but always walk when coming down), or do bodyweight exercises like push-ups.

The important thing is that you become more active, whatever form it has to take.

What About Meals?
If you aren't doing so already, adjust your diet so that you are eating primarily fresh, whole foods. You should be getting about 30 percent of your calories from high quality lean protein, like poultry breast, fish, or top sirloin. 45 percent should be from complex carbohydrates, including vegetables, fruit, and legumes.

The remaining 25 percent should come from healthy fats, such as those in olive oil, avocado, nuts, and coconut. Avoid refined flour, margarine, and artificial sweeteners entirely. Instead, look for whole grains, real butter, and healthy sweeteners like honey.



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