Encyclopedia of Body Building and Fitness

By Gareth Thomas

About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.

I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.

Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.

So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:

Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.

it is a matter of staying healthy as long as possible. once you learned how to do it. If it isn't taken care of. all of my friends. Do you worry about brushing your teeth today? No. then the machine won't run well and eventually won't run at all. because it's a habit. Fitness is not something that you have to struggle with. everything but so long as I am still fit and strong and healthy . "What am I staying in shape for?" To each person. Fitness is a term that is used to help define the ability to stay in the best physical shape. You'll learn many things that you'll be able to implement immediately to start experiencing success. Well I can go on about the benefits of fitness and will do so later in this book. Let's make fitness fun. When each part of the machine is cared for. is well maintained for many years. For most. for example you don't change the oil in it. You learned to put your clothes on. you likely hated it. Your body is designed to work as a machine. When you were three you were probably taught to brush your teeth. You could take all of my money.That's what gives me the POWER to SUCCEED. Fitness is an essential part of life. weeks. but remember that fitness is something that you can get into the habit of doing which makes it easy. That's what we want you to think of when you think of fitness. but when you look at this as your body. When the machine is neglected either in part or in the whole. Really.) Fitness is about SURVIVAL. you cut several years off the life of the car. Imagine having a greatly increased sex drive.Imagine walking alone at night and really feeling safe because you are physically strong. But. the entire machine works the best that it can. it will last many years longer. Others may be recovering from an illness or injury. When you were learning how to do them. this will be something different. it became something that you didn't think twice about. then. . you are shaving away days. for example. You may ask. and even years off of your life when you don't take care of your machine (your body. Sorry if I sound overly patronising. If a car. then. trust me on this from a guy that used to smoke two packs of cigarrettes per day. That's costly to you. it can be that simple to be healthy. Others may need a certain level of fitness for their employment.

it's an important first step.such as a weight lifter adding cardio to beat belly fat.Overcome the initial procrastination. You'll find excuses about not doing it. if you have the will power to save your life by sacrificing for just a few weeks. That's not true. In fact. The same applies to experienced athletes that must alter or increase the training in a specific area . For me it's a bit of belly fat. You will be sore and tired. You just can't give up what you love. Don't worry. You'll claim that getting fit is just too hard. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You'll dread it. What do you see? If you are unhappy about any part of your body or training. this is painless. Granted. IT WONT BE EASY AT FIRST. . but it may hurt your ego a bit to do it. Our first goal is to determine where you stand right now. It's just something that you do. you'll see that fitness can be easily mastered by you. chances are good that area of your body is bothering you because it's an unhealthy area. Nevertheless. the first weeks of learning to be fit and staying healthy will be the hardest.

For adults. the more prone to health risks you are. Experinced athletes should also do a realistic self review . The higher this number is. Its important to do this to more firmy establish and prioritise your fitness goals. but it needs to be in a certain range to be healthy. You need this number to be there. Ask your doctor where your blood pressure is. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.Here are some questions for you beginners to ask to determine where you stand right now. You need to use them to understand exactly where you stand right now. this is generally 120 to 139/80 to 89. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You need to begin by understanding that change needs to happen.this is part of the goal setting process. . You can find calculators for many of these available to you free of charge on the web. There are several tools that you need to use to determine your health level currently. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor.

Those that have a larger midsection are most prone to health risks. start by getting through these basic first steps. causing difficulty for each organ there. Your kidneys. your lungs and even your heart are suppressed. Beginners .What To Start With To get started with fitness. The fat that is here will push into your body. These three things are critical elements for you to take into consideration when considering where you stand right now. This is an important piece of information because of how vital it is to your health. the fat here is likely to be what kills you. . there's much more for you to consider.• Ideal Weight: In comparison to your height and body structure. But. In effect. if you are overweight. your ideal weight is the weight that you should be. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. ideally. Your waist is important because it is the indication on your body of your potential health risk. Those that have a large midsection are the most prone to heart problems.

Calculate your BMI. Ask him for measurements of your blood pressure. 5. It's going to come down and that will be quite rewarding! 4. not at your doctor's office. your heart rate as well as any other important factors he may be interested in you improving. 2. Pull up your shirt. 3. Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. Get your weight. Measure your waist. Determine that you are healthy enough physically to begin improving through diet and exercise. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Determine what's important for you to maintain. suck in your gut and measure at your belly button all the way around using a tape measure. Write them down and post them in several locations in your home. Do it the same time and same way every time you weigh yourself. Set your goals. Stand up straight. This will be your indication of your weight loss and health improvement. to improve on. . You need this to see just how unhealthy you are currently.1.

For others. If you don't think that you need to lose weight. that's not to say that you don't have health problems beyond that level. strength etc. I was very ill and thin. that's great! You are one step closer to being healthy. Throughout this book. I'll point you in the direction of improving your overall health. Cardio Vascular fitness level. that will mean improving other qualities of your life. high cholesterol as well as other concerns even though they aren't technically overweight. By understanding where you stand on these factors above. For others it will be less dramatic. For many that will mean losing weight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.Now that you have this done. fitness is not just about weight loss. Therefore. I got into it because I was a drug addict. you need to take into consideration the fact that overall health is in fact important to improve. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . But. Many people are still at risk for high blood pressure. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. There's much to learn and improve on for most of us. What You Will Learn So. With fitness everyday is a new beginning so you can always review your progress and set new goals. For me the impression made in the initial months was very strong because I made much progress in this time. inflamation syndrome. or giving up some addiction or bad habits. you can begin to improve your health. People with some experience under the belt will need to examine their flexibility. Although many people start looking into fitness because they want to lose weight.

I say hogwash and current medical research says the same. we mean making sure you are emotionally and mentally fit. we'll teach you how to improve your life through easy. we will start there. With your mind fitness. it doesn't do much good if you don't eat the right foods. Sure you can function on less or more. we'll tackle what the healthy standard is.Each of these aspects is very important. When i was in the army they were very keen on sleep deprivation. though. Many of you will be fighting with some bad habits. the goal is to improve your stress level. Its simply not true. While your body must be maintained as much as possible for health. isn't enough if you aren't eating the right foods even if you are losing weight. The longest i went without sleep in the army was 5 days and 4 nights . It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. Namely alcohol. Emotional stability is critical to overall health.some say they only need 4-6 hrs. Since your body is likely to be your largest factor impacting your life. I know your situation. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. GET ENOUGH SLEEP !!! Sleep . Most of us need 7-9 hrs sleep everyday. for example. each aspect is just as important as the next. I normally need 9 if I'm training and eating heavily. Because each plays a role in your overall health. That means insuring that your overall life is healthy in regards to the life that you lead. With lifestyle fitness. especially of course if you are too fat. and even fun. . The best substitute for a bad habit is a good one so fitness training is a wonderful cure. smoking or drug use. But giving up serious vices is not easy and you are well advised to get professional medical advice. Throughout each of these aspects. Those with eating disorders can also benefit from physical conditioning. but 7-9 hrs is optimal. They used to tell us alot of bull that 6 hrs is sufficient. Remember. ways. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. help you to understand where you are and then help you to get to the goals that you have. General Health: First things first. Losing weight.

give up the vices like drink and smoking. In fact if you are looking at changing your body composition I dare you to do before and after shots. even those things that you don't think about doing like your heart beating and your lungs breathing. Change your diet . Not only will you feel great but you will have medical proof. the time has come to improve the way that machine is working.if its unhealthy. get 7-9 hrs sleep every night. This is so you can see the improvements in coming weeks and months. Stress and recuperation are also critically important and are covered in another section of their own. This means physically. I cover diet in another section because its very important. actually. Your heart pumps oxygen rich blood to each cell in your body. Your lungs supply your heart with the necessary oxygen. delivering fuel to it so that it can perform its duty. . Your brain keeps everything working. I recommend you go to a good doctor and just get a general check up. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your body is a well designed machine. Each part of your body functions well because of the support that other parts play.So.

It would store food in fat so that when there wasn't enough food available. Your weight. it's important for you to know where you stand health wise. Your muscles are necessary for functioning but they have been built to be used. your neck. If you are overweight. You should weekly weigh yourself.Go to the library and read as much as you can on health and physiology. What some people don't realize is why their body has developed as it has. it goes further than this. Where Are You at? As we've mentioned. to know what level of fitness your body is in. You may not physically be able to exercise . The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. That means taking the measurements that we've listed. Keep a log of this information so that you can see your progression. You cant do that without the information in your head and I cant teach you everything in just one book. What's Healthy? As we mentioned early. these fat reserves could be used. you should address these specific concerns. you can improve your overall health and then improve upon your situation by knowing how to. too. That way. not to sit idle. your body can't maintain a healthy muscle mass. Well back in the time of the cave man. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. Yet. this could be a potential problem that needs to be considered. the same day at the same time each week. Talking to your doctor is a great place to start when it comes to determining your overall health. you need to take into consideration the vast number of measurements that we've already taken. While your diet is something for the a later section. your blood pressure and your body mass index are good indications of your overall health. chances are good that your heart has been affected by it. Your job is to give your body what it needs to continue to perform correctly. the body had to do what it needed to so that you could stay alive. You should understand how well your body is working. your arms or anything else. You shouldn't skip this step. If you don't work hard. Your body is used to providing your muscles with the fuel that they need to work hard. too. we need to address your body's ability to do what it needs to through being physically capable. If you have problems with your legs.

We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Our overall plan to improving your body's fitness level is through exercise. it's not the permanent solution. In the late 19th century. he created several businesses around his fame and was among the first people to market body building products bearing his name. coupled with the other fitness elements later throughout this book. even if you aren't overweight. but it will get easier. look at your body in other manners to determine what you can improve on. chances are good that you aren't getting enough exercise and fitness into your life anyway. This competition was the basis for many . Even an overall fit person can often improve their body's fitness through improving their body's makeup. As he became more popular. not to sit in a chair at a desk all day. Now. one step at a time. and body building supplements are at an all-time level of performance. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. If you aren't having any physical limitations. Exercise is something that some people hate and others love. How Can You Improve ? Improving your body means improving your body's ability to move and function. pains or weight problems. he was credited with the invention of the first exercise equipment marketed to the masses.to a certain level. the sport of body building has been around for quite some time. that's a great sign. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. personal trainers are making a tidy living helping people stay fit. But. its going to improve. It's a hard realization. Gyms are big business. Again. Understanding where you are is difficult for many at first. Using your muscles and strengthening them are vital to improving health and fitness. He became so successful. Its not easy thing to do at first. but remember your body is built to be used. the man known as the "father of bodybuilding". Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. In actuality.

. and body building equipment evolved into an effective means for working muscles in ways never thought of before. This book will guide you through some of the basics to get you started. you heard of him right ? Through the years. but you'll need some information first. Of course. nutrition was focused on more than ever. Olympia competition that remains the most popular body building contest to date. and the sport has evolved into a real competitive arena. When World War II broke out. Women have started to take an interest in honing their bodies. and more aggressive in their behavior. there can be a lot to learn. nothing will compare to actually getting to the gym and lifting those weights. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. men around the world were inspired to become bigger in their physique.others to follow including the Mr. In 1970. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. stronger. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. body building has just grown in popularity becoming almost an obsession for many people. Training techniques were improved.

then there is anerobic which is great for muscle and bone growth and strength. supplimentation and recuperation should all fit in with your optimal body routine. By balancing your training and recuperation you can optimize your biochemistry.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. and other activities and still have enough energy left over to handle any emergencies which may arise. The components of physical fitness are as follows: Cardio respiratory endurance . Especially with the training and recuperation.can you do the splits ? Probably not. Anerobics can aid the cardio system and reduce fat. Components of Fitness Physical fitness is the ability to function effectively in physical work. If done in the right way the two are complimentary. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The nervous system prevents this from happening (thank heavens). In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Deeply tied in with all of this are your biocemistry and your nervous system. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. But you can raise one leg out to the side at 90 degree's i bet (everybody can). diet. The three things of most interest to us in biochemistry are nutrients. consider this . After a while you will develop a natural sense for this. By training. But its a nerve reflex that prevents you. Your workout routines. Nothing else. The nervous sytem is quite remarkable. Well guess what. training. If you can do it with one.Exercise Physiology Lets cover some basics about physical training. . hormones and waste products in the blood such as lactic acid. Aerobics can improve muscle function and growth. Your body works with a natural cyclic rythym. There is aerobic training which is best for cardio respiratory improvement and fat loss. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. Diet also has a significant influence over biochemistry.

Intensity. Muscular endurance . Progression. Excessive body fat detracts from the other fitness components. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Time. .the amount of body fat an athlete has in comparison to his total body mass. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. "FITT" Regularity. reduces performance. from the Olympic-caliber athlete to the weekend jogger. Appropriate training can improve these factors within the limits of each athletes potential. and negatively affects one's health. agility. knee) or any group of joints through an entire.and following a good diet. progressive training. Regularity is also important in resting. detracts from appearance. a person must exercise often. sleeping. The principles of exercise apply to everyone at all levels of physical training.the greatest amount of force a muscle or muscle group can exert in a single effort. Body composition . Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. eye-hand coordination. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. To achieve a training effect.the ability to move the joints (for example. and eye-foot coordination are classified as components of "motor" fitness. Infrequent exercise can do more harm than good. One should strive to exercise each of the first four fitness components at least three times a week. muscle power. elbow.Muscular strength . and Type. Flexibility . Factors such as speed. normal range of motion.

athlets become better runners if their training emphasizes running. strength. for example. time. muscle endurance. with only one session each of cardiorespiratory. at least three exercise sessions for cardio fitness. and flexibility should be performed each week to improve fitness levels. Specificity. Personally I have a cardio workout at the warmup stage. Providing a variety of activities reduces boredom and increasesmotivation and progress.Balance. it does not improve a 2-mile-run time as much as a running program does. to obtain maximum gains in muscular strength. a program should include activities that address all the fitness components. athletes should have at least three strength-training sessions per week. Recovery. You will find that you can experiment and find the optimal routine for your metabolism. Time. then I do my weight training and perform stretches between my weight exercises. Overload. Three physical activity periods a week. however.you must strive to conduct 5 days of physical training per week. These factors are Frequency. For optimal results. FITT Factors Certain factors must be part of any fitness training program for it to be successful. and Type. Training must be geared toward specific goals. Another way to allow recovery is to alternate the muscle groups exercised every other day. Thus. To be effective. Variety.Intensity. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. muscle strength. The acronym FITT makes it easier to remember them. For example. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Although swimming is great exercise. goals and motivation. especially when training for strength and/or muscle endurance. . Ideally. and flexibility training will not improve any of these three components.since overemphasizing any one of them may hurt the others. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery.

It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. will help keep you super fit. the greater the intensity of the exercise. Significant changes in cr fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). when coupled with good nutrition. and those that exceed 90 percent HRR can be dangerous. The more energy expended per unit of time. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. However. Depending on the time available for each session and the way training sessions are conducted.and Friday are devoted to cardio fitness. During the second week.With some planning. and cardio fitness is trained on Tuesday and Thursday. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Wednesday. if you have a hard run on Monday. and Friday. you may also choose to run on Tuesday and Thursday. However. The following training program serves as an example. Such programs. Unfortunately. it is the factor many units ignore. Stretching exercises are done in every training session to enhance flexibility. Wednesday. and Tuesday and Thursday are devoted to muscle endurance and strength. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Monday. and Friday. INTENSITY Intensity is related to how hard one exercises. . all components of fitness can be developed using a three-day-per-week schedule. Wednesday. By training continuously in this manner. In the first week. For example. a five-day-per-week program is much better than three per week.

at 90 percent MHR. . graphic$$$$$$ When using the MHR method.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). Thus. graphic$$$$$$ Percent MHR Method With this method. and. at 70 percent HRR. if he is in poor shape. one must compensate for its built-in weakness. To compensate for this. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. One's ability to monitor the heart rate is the key to success in cr training. if he is in reasonably good shape. the THR is figured using the estimated maximal heart rate. he could start at 85 percent of his HRR. For example. and relative conditioning level.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. at 80 percent MHR. and. With this information. if he is in excellent physical condition. A person using this method may exercise at an intensity which is not high enough to cause a training effect. For example. at 60 percent HRR. if he is in excellent shape. one can be sure that the intensity is enough to improve his cardio fitness level. If a athlete knows his general level of cardio vascular fitness. By determining one's maximum heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. resting heart rate. if he is in relatively good shape. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. As a result. an appropriate THR or intensity can be prescribed. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. the group run will be too intense for some and not intense enough for others. a 20. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). A athlete determines his estimated maximum heart rate by subtracting his age from 220. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. he can determine which percentage of HRR is a good starting point for him.

7 BPM is rounded off to give a THR of 161 BPM.) During aerobic exercise. the athlete should get a count of 27 beats (161/6= 26. To determine the RHR.70 and 131 is 91. (See Figure 2-1 C. muscles. 160.70) before it is multiplied by the HRR. or to see if one is within the THR during and right after exercise.second period. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. For example. Thus. In summary. and the heart rate will have leveled off. he should know his THR (the heart rate at which he needs to exercise to get a training effect). When the calculations produce a fraction of a heart beat. he must exercise harder to increase his pulse to the THR.) Yet another way is to place the hand over the heart and count the number ofheart beats. When 91. (See Figure 2-lB. particularly if they cannot find more than 20 minutes for cr exercise.7.83 or 27) if he is exercising at the right intensity. . the body will usually have reached a "Steady State" after five minutes of exercise. the value is rounded off to the nearest whole number. a THR of 160. Before anyone begins aerobic training. If his pulse rate is below the THR. and lungs an adequate training stimulus.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. The result is then added to the resting heart rate (RHR) to get the THR.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. This will let him determine if his training intensity is high enough to improve his cr fitness level. the athlete should monitor his heart rate. He should count his pulse for 10 seconds. the product obtained by multiplying 0. During the 10. use the THR of 161 BPM figured above. At this time. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. as in the example. an adequate level of fitness.7 is added to the RHR of 69. the percentage (70 percent in this example) is converted to the decimal form (0. (See Figure 2-1A.7 results. then multiply this by six to get his heart rate for one minute. In this case. place the tip of the third finger lightly over one of the carotid arteries in the neck. These arteries are located to the left and right of the Adam's apple. or maintain. Exercising at any lower percentage of HRR does not give the heart. and immediately after exercising. As shown.

multiplied by six. talk to your doctor. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. or duration. TYPE First we will discuss aerobic training. the athlete must train for at least 20 to 30 minutes at his THR. If not. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Here are some tips for you to get in aerobic training. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. TIME Time. .If his pulse is abovethe THR. gives an error of six BPM. Another way to gauge exercise intensity is "perceived exertion. The more intense the activity. He should count as accurately as possible. your body will work to improve its function by improving how much work your heart can do. To improve cr fitness. since one missed beat during the 10-second count. the less intense the activity." This method relies on how difficult the exercise seems to be. refers to how long one exercises. the shorter the time needed to produce or maintain a training effect. he should do it five minutes into the workout. In this type of training. He should check his exercise and post exercise pulse rate at least once each workout.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. It is inversely related to intensity. A athlete who maintains his THR throughout a 20. an athlete can easily find his own THR just by knowing his age and general fitness level. • Start with basic aerobics and work up as your tolerance increases. during aerobic 70 percent HRR. then start with a basic program. To find out if you have any limitations. Walking is a great place to start. If he takes only one pulse check. Using this figure. a 40-year-old athlete with a low fitness level should. the longer the required duration. For example.

. • Move on to more aerobic style exercises. elliptical machines. -Handball (singles). .Swimming. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. though.Bicycling (road/street).Skiing (cross-country). .Rowing. Your goal is to start with 10 minutes of continuous aerobics three times a week. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . running. . -Basketball (full court). . . .Walking (vigorous). bike riding.Stair climbing.Exercising to music. . .Bicycling (stationary).Jogging. SECONDARY (Done with partners or opponents of equal or greater ability. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . . playing your favorite sport. They must also be of sufficient duration and intensity (60 to 90 percent HRR).Road marching. Swimming.Rope skipping. as soon as your body allows for it.) -Racquetball (singles).Running.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. -Tennis (singles). You should try to increase this to 30 minutes three times per week. and other physical activities are perfect for aerobics. .

INTERVAL TRAINING Interval training also works the cardiorespiratory system. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. and legs. Failure to allow recovery between hard bouts of running cannot only lead to overtraining.) The toes point straight ahead. ankles. Proper warm-up and cool-down. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. the faster the arm action.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. I prefer the rowing machine as It can avoid injuries associated with running. he should do two things: 1) gradually buildup to running that frequently. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Every activity has its drawbacks and you must weigh the advantages and disadvantages. to do this safely. knees. and the feet strike on the heel and push off at the big toe. The arms swing naturally from front to rear in straight lines. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. Some athletes may need instruction to improve their running ability. help prevent injuries. The elbows are bent so the forearms are relaxed and held loosely at waist level. and. However. The most common injuries result from running and occur to the feet. athletes need information on ways to prevent running injuries. (cross-body arm movements waste energy. but can also be a major cause of injuries. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. A well-conditioned athlete can run five to six times a week. Besides learning running techniques. The faster the run. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist.

If a athlete's actual 1-mile-race time is not known.1 to 4 seconds = 1:59 to 1:56. will be 3 minutes. Using the time from Step 1. swimming. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. it can be estimated from his last APFT by taking one half of his 2-milerun time. These recovery periods. In this way. the pace for an interval training workout is calculated as follows: Step 1. rowing. 56 seconds (1:56) for each 440-yard run.relatively short time and increase his running speed. 59 seconds during interval training based on the athlete's 16:00. Determine (or estimate) the actual 1-mile-race pace. 52 seconds long (1:56 + 1:56 = 3:52). hiking. The athlete's 2-mile-run time is 16:00 minutes. the energy systems used are allowed to recover.) Thus.mile run time. He does this repeatedly with periods of recovery placed between periods of fast running. bicycling. Using a 2-mile-run time of 1600 minutes as an example. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. Recovery periods. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. (2:00 minutes . 2. and his estimated pace for 1 mile is one half of this or 8:00 minutes. . a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. This type of intermittent training can also be used with activities such as cycling. each 440-yard lap should be run in 1 munute. 56 seconds to 1 minute. twice the length of the work-interval periods. Step 2. Using the work-interval time for each 440-yard lap from Step 3. In interval training. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. therefore. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. (8:00 minutes/4 = 2:00 minutes per 440 yards.) Step 3.

Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. with at least one recovery day in between. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. monitoring THR and using it as a training guide is not necessary. the athlete varies the intensity (speed) of the running during the . refer to Table 2-1. As a result. As with any workout. there are two seconds of recovery. FARTLEK TRAINING In Fartlek training. 3:52). he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. He may also do recovery workouts of easy jogging on off days. Thus. Because the heart rate is not the major concern during interval training. interval training should be introduced into his training program gradually and progressively. Follow each 440-yard run done in 1 minute. another type of cardio vascular training sometimes called speed play. Each 440-yard jog should take twice as much time as the work interval (that is. At first.This can be done on a 440-yard track(about 400 meters) as follows: 1. If he responds well. the workto. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. he should do it once a week. During the recovery interval.rest ratio is 1:2. For each second of work. athletes should start intervaI workouts with a warmup and end them with a cool-down. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. Because of the intense nature of interval training. After a athlete has reached a good cardio vascular fitness level using the THR method. As the athlete becomes more conditioned. As with any other new training method. he may do it twice a week at the most. 2. 56 secons by an easy jog of 440 yards for recovery. he should be ready for interval training. his recovery is quicker. It shows common 1 -mile times and the corresponding 440-yard times. the heart rate usually falls to around 120 to 140 beats per minute.

In such cases. depending on the terrain and fitness level. At first. Instead of running at a constant speed. or on any other irregular terrain. over hills. It consists of running a certain distance on a course laid out across fields. The speed and distance can be increased gradually as the athletes' conditioning improves. However. Each group starts its run at the same time. Cross-country runs have several advantages: they provide variety in physical fitness training. When ready. the distance should be one mile or less. athletes should start slowly and progress gradually. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. and they can accommodate large numbers of athletes. . It can be used as both a physical conditioning activity and a competitive event. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. In Fartlek training. At this time he recovers by jogging at an easy pace. It should then be gradually increased to four miles. Swimming. and the running is not done on a track. For these reasons. As with all exercise. he starts with very slow jogging. Alternate Forms of Aerobic Exercise Some athletes cannot run. many runners prefer Fartlek training to interval training. he runs hard for a few minutes until he feels the need to slow down. they may use other activities as supplements or alternatives. the athlete varies the intensity (speed) of the running throughout the workout. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Those who add non-running activities to their training may not improve running ability as a consequence. The object is to cover the distance in the shortest time. through woods. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety.workout. bicycling. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. neither the running nor recovery interval is timed. The unit is divided into ability groups using 2-mile-run times. Their drawback is that they require special equipment and facilities that are not always available.

walking. he should stop to check his pulse. tread water. the heart does not beat as fast as when doing the other types of exercise at the same work rate. rope jumping.. They can also do calisthenics in the water. in order to effectively train the cardio vascular system during swimming. which minimizes lower body stress in overweight athletes. adjust the intensity. etc. cross-country skiing. Together these activities combine walking and running with moderate resistance work for the upper body. This is because.SWIMMING Swimming is a good alternative to running. After five minutes. CYCLING . Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. compare it with his THR and. Some advantages of swimming include the following: Involvement of all the major musclegroups. The swimmer should start slowly with a restful stroke. if needed. athletes will help to ensure that they are working at the proper intensity. Compared with all the other modes of aerobic exercise presented in this manual (e. in swimming. a athlete should set his THR about 10 bpm lower than while running. For example. Partial support of body weight by the water. By modifying their THRs in this manner while swimming. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming.) in swimming alone. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. It is used to supplement running and develop upper body endurance and limited strength. cycling. Thus. running. For injured athletes.g. one's THR should be lower than while doing the other forms of aerobic exercise. and do pool-side kicking for an excellent aerobic workout. Body position that enhances the blood's return to the heart. Non-swimmers can run in waist-to chest-deep water.

even the most unfit athletes should reach a level of conditioning that lets them move into a running program. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM).intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. and causes few injuries. it will not produce any significant cardio vascular conditioning. . Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. However. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. The heart rate should be monitored to determine the intensity. WALKING Walking is another way to develop cardiorespiratory fitness. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. unless walking is done for a long time at the correct intensity. the athlete can vary the speed and resistance and use periods of active For swimming. he should walk 45 to 60 minutes at a faster pace. As the walker's fitness increases. It is enjoyable. and increasing velocity.Cycling is an excellent exercise for developing cardio fitness. A simple way to increase walking speed is to carry the arms the same way as in running. Dis. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. athletes can bicycle outdoors or on a stationary cycling machine indoors. adding hill Cycling should be work. a athlete recovery at low speed and/or low should set his THR at resistance. requires no equipment. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. After about three months. Athletes can alter the cycling intensity by changing gears. He can increase the intensity by adding hills or stairs. For interval training.

Some of movement of the arms the highest levels of aerobic fitness and legs. developing ever measured have been found in muscular and cr cross-country skiers. They should attain and maintain their THR to ensure a training effect. one form or another of crosscountry skiing can be done almost anywhere . squash. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Although some regions lack snow. reaches to the armpits. and the time spent jumping should be increased as the fitness level improves. The work load is determined by the difficulty of terrain. endurance. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. may be done almost anywhere. A beginner should select a jump rope that.on country roads. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. golf courses. and poles often obtainable from the outdoor recreation services. open fields. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. The action is similar to that used in brisk walking. and the intensity may be varied as in running. may be stressful to the lower extremities and therefore should be limited to no more than three times a week.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. when doubled and stood on. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. However. the pace. and is not affected by weather. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. and racquetball) involve bursts of intense activity for short periods. It requires little equipment. with skis. Equipment is reasonably priced. and in parks and forests. however. Rope jumping. Some runners use it as a substitute for running during bad weather. and the frequency and duration of rest periods. boots. these . Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. is easily learned. Cross-country skiing is easy to learn.

. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Although muscular endurance and strength are separate fitness components. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. hops. and it can be totally individualized to every fitness level by varying the frequency. or many other calisthenics. It is a motivating. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. and duration. Progressively working against resistance will produce gains in both of these components. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. If played vigorously each day. In addition to cardiorespiratory fitness. they may be an adequate substitute for lowlevel aerobic training. There is no prerequisite skill. the workout addresses every component of fitness. Warm-up and cooldown stretches should be included in the aerobic workout. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. One can move to various tempos while jogging or doing jumping jacks. but the reverse is not necessarily true. Workouts can be done in a small space by diverse groups of varying fitness levels. it helps improve performance in racket sports. intensity. they are closely related. If strengthening exercises are included. challenging activity that combines exercise and rhythmic movements. Because running increases endurance. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. jumps.

But. for example. Muscles that are strong are less likely to become injured. while not precisely controlling the speed of movement. at 180 degrees per second. Isokinetic contraction causes the angle at the joint to change at a constant rate. Common examples are push-ups. With strength training. . There are other resistance-training machines which.Strength Training Along with aerobic training. Muscular Contractions Isometric. To achieve a constant speed of movement. sit-ups. Isometric contraction produces contraction but no movement. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you do want to develop lean muscles that are strong and therefore healthy. and the lifting of weights. allowing you to lose weight faster. too. you don't have to be a body builder here. as when pushing against a wall. You don't have to have bulging muscles. you also need to consider adding strength training to your workout. They are described here. you will be able to move flabby muscles and fat into lean muscles. This requires the use of isokinetic machines. with less likelihood of being strained or hurt through your daily exercises. movements or even in accidents. Now. affect it by varying the resistance throughout the range of motion. Muscle burns through fat faster. strength training is a very essential aspect of making sure that happens. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.If you need to lose some weight. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. isotonic. Force is produced with no change in the angle of the joint. Strength training is essential because it allows you to improve the way that your body works. They are able to be used easier.

This is a concentric (positive) contraction. and each will result in strength gains if done properly. To understand the principle of overload. This is an eccentric (negative) contraction. the biceps are shortening. In the concentric phase (shortening) the muscle contracts. the overload must be applied thoughout the full range of motion. so there is more muscle soreness following eccentric work. the muscle may be able to handle more of an overload eccentrically. may produce greater strength gains.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. whether by isometric. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. however. Each type of contraction has advantages and disadvantages. During the lowering phase of the curl the biceps are lengthening.the concentric or "positive" phase and the eccentric or "negative" phase. Exercise a joint and its associated muscles through its complete . a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. or isokinetic contractions. To obtain optimal gains. When a muscle is overloaded. This greater overload. Actually. it adapts by becoming stronger. in return. isotonic. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. Isotonic and isokinetic contractions have two specific phases . it is important to know the following strength-training terms: Full range of motion. For example. The nature of the eccentric contraction. As a result. makes the muscle and connective tissue more susceptible to damage. while in the eccentric phase (elongation) the muscle returns to its normal length. on the upward phase of the biceps curl.

Muscle Failure This is the inability of a person to do another correct repetition in a set. This is crucial to strength development. . it adapts by becoming stronger.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. or isokinetic contractions. A 10-RM is the maximum weight one can lift correctly 10 times. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. isotonic. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Similarly. When a muscle is overloaded by isometric. one repetition has been completed. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Set This is a series of repetitions done without rest.

the workload to which it is subjected during exercise must be increased beyond what it normally experiences. This weight is the 8-12 RM for that exercise. after doing from 8 to 12 repetitions. and variety. progression. the weight selected should be heavier and the RM will also be different. he momentarily cannot correctly do another repetition. In other words. These principles are overload. to achieve enough overload. recovery. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. an effective range is a 3-7 RM. specificity.) A better and easier method is the repetition maximum (RM) method. the seven principles of exercise must be applied to all muscular endurance and strength training. However. if a athlete's 1 -RM is 200 pounds. If one cannot do at least three repetitions of an exercise. the resistance is too great and should be reduced. The weight should be heavy enough so that. . programs are designed to require sets with 70 to 80 percent of one's 1 -RM. OVERLOAD The overload principle is the basis for all exercise training programs. to develop both muscle endurance and strength. The exerciser finds and uses that weight which lets him do the correct number of repetitions.70 = 140 pounds] to get 70 percent of the 1 -RM. For a muscle to increase in strength. For example. the muscle must be overloaded. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. (For example. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. multiply 200 pounds by 70 percent [200 X 0.Principles of Muscular Training To have a good exercise program. This weight is the 3-7 RM for that exercise. regularity. balance. Although the greatest improvements seem to come from resistances of about 6-RM. For example. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The weight should also not be too heavy. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength.

it adapts by becoming stronger and/or by improving its endurance. . They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Athletes who are just beginning a resistance-training program should not start with heavy weights. . An overload may be achieved by any of the following methods: . However. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. PROGRESSION When an overload is applied to a muscle.Reducing the rest time between sets. gains in muscular endurance will be greater than when using a 15-RM weight. but the gain in strength will not be as great. With continued training.Using any combination of the above. (Good form is more important than the speed of movement. when an athlete trains with a 25-RM weight. When a athlete can correctly do the upper limit of repetitions for . . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. his RM should be determined from an analysis of the critical tasks of his sport. the greater will be the improvement in muscle endurance and the smaller the gains in strength. the greater the number of repetitions per set.) . To optimize a athlete's performance. The key to overloading a muscle is to make that muscle exercise harder than it normally does. Whichever RM range is selected. For example. To develop muscular endurance.Increasing the number of repetitions per set.Increasing the number of sets. the athlete must always strive to overload his muscles. If the workload is not progressively increased to keep pace with newly won strength. there will be no further gains. This is his 12+ repetition maximum (12+ RM).Increasing the resistance. most athletes will benefit most from a resistance training program with an 8-12 RM.Increasing the speed of movement in the concentric phase. .

If the athlete's performance of a task is not adequate or if he wishes to improve. but three workouts per week are best for optimal gains. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. but when different muscle groups are exercised at each workout.12 RM). RECOVERY . it is usually time to increase the resistance. For most athletes. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. if his plan is to do 12 repetitions in the bench press. this upper limit should be 12 repetitions. To improve his muscular endurance and strength.the set without reaching muscle failure. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. Exercise must be done regularly to produce a training effect. In a multi-set routine. the athlete must do resistance movements that are as similar as possible to those of doing the task. Sporadic exercise may do more harm than good. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. A athlete can work out three times a week. For example. in a given task. He should continue with that weight until he can do 12 repetitions correctly. The athlete slowly does work-related movements he wants to improve and. In this way. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. at the same time. He continues to work with that weight until he can complete all eight repetitions in each set. then increases the resistance by no more than 10 percent. REGULARITY Exercise must be done regularly to produce a training effect. he feels the muscles on each side of the joints where motion occurs. The principle of regularity also applies to the exercises for individual muscle groups. He then should increase the weight by about 5 percent but no more than 10 percent. strength training for the identified muscle(s) will be beneficial. he ensures maximum carryover value to his chosen sports. if his goal is to do three sets of eight repetitions of an exercise. These groups can be identified by doing a simple assessment. the principle of regularity is violated and gains in strength are minimal.

Sample workout routines are provided for someone at this level of training. For example. There should be at least a 48-hour recovery period between workouts for the same muscle groups. you're also training secondary muscle groups at the same time. the arms. I recommend that you remain at this level for at least three months. in part. and Friday and the upper body muscles on Tuesday. MUSCLE GROUPS There are three main muscle groups. Thursday. and it's okay to work out all three muscle groups in each workout. when doing bench press. Following this you would have a day off. Normally. the primary muscle groups should always be trained first in the workout. at this level. For example. Beyond this basic level of training. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day.the neck and the midsection. you begin training different sections of your body in each workout. on the intensity of the workout. The chest. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. the upper back and the thighs. Strength training can be done every day only if the exercised muscle groups are rotated. Consecutive days of hard resistance training for the same muscle group can be detrimental. The muscles must be allowed sufficient recovery time to adapt. then you simply repeat the sequence once again. For beginners. so that the same muscle or muscle group is not exercised on consecutive days. The recovery time between different exercises and sets depends. the recovery time between sets should be 30 to 180 seconds. the legs can be trained with weights on Monday. . and it is possible to have more than one day off or to put the rest days in between which ever days suit.There should be at least a 48-hour recovery period between workouts for the same muscle group. but they should allow at least one days recovery and between workout days. Someone at beginners level should work out all three main muscle groups. So for example. the legs. When exercising in this fasion. Recovery is also important within a workout. and Saturday. Wednesday. you may train your legs. You can move on to a four day routine. This is because when you train the primary muscle groups you also train the secondary ones. It's important to note that when training the primary muscle groups. There are also secondary muscle groups. you will be training your shoulders and arms to some extent as well as the chest.

Split routines can also be used to integrate cardio training with weight training. . There's little point in exercising at all if you only intend to do it for three months. When you are ready for a day off. follow an overhead press with a lat pull-down exercise. When planning a training session. as a result. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. If you go for a run on one day. Sequence the program to exercise the larger muscle groups first. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. It is important to do exercises that work all the major muscle groups in both the upper and lower body. It's always important to judge by the feeling in your muscles and your general energy level. reduce the risk of injury. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. Personally. As a result. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. or pushing. This technique helps ensure good strength balance between opposing muscle groups which may.Beyond the four-day routine are five and six day routines. do not hesitate to take a rest and spend some time recuperating. BALANCE When developing a strength training program. in turn. Activating one muscle results in a pulling motion. If curls are done first. then the smaller muscIes. If you do use too much weight. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. But training at this level is not recommended for basic or intermediate level athletes. For example. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). you can train your upper body. followed by the muscles of the upper back and chest. For this reason. For example. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. while activating the opposing muscle results in the opposite. they may not benefit very much from the workout. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. Examples of these workouts are given later. I have seen this happen many many time's. Most muscles are organized into opposing pairs. movement. for example then the following day. The latissimus dorsi muscles will not be overloaded and.

then the arms. both should know how to use the equipment and the proper spotting technique for each exercise. For example. The weight lifter should always do weight training with a partner. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. A poorly designed strength. safety. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. As long as all muscle groups are exercised at the proper intensity. he can switch to partner-resisted exercises or another form of resistance training. exercise selection. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. Breathing should be constant during exercise. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. or spotter. and neck. Also. and phases of conditioning. A natural tendency in strength training is to see how much weight one can lift. Lifting too much weight forces a compromise in form and may lead to injury. Each athlete must understand how to do each lift correctly before he starts his strength training program. Using different equipment. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . and they may also produce better results. low back. Correct breathing is another safety factor in strength training. The athlete should periodically substitute different exercises for a given muscle group(s). To ensure safety and the best results. improvement will occur. The athlete should never hold his breath. who can observe his performance as he exercises. and altering the volume and intensity are good ways to add variety. he can do squats with a barbell instead of leg presses on a weight machine. for variety or due to necessity (for example. when in the field). changing the exercises. abdominal. as this can cause dizziness and even loss of consciousness. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest.training program can be very boring. namely. As a general rule. However. There are also other factors to consider.

For most people. but are good for developing strength. EXERCISE SELECTION When beginning a resistance-training program. On the other hand. an exercise like concentration curls for the biceps muscles of the upper arm. however. This will help him train a greater number of muscles in a given time. low back. and so forth. and not for . Olympic lifting uses a set of exercises that perhaps are not the best for your joints. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Power lifting is probably safer than an Olympic lifting. especially beginners. Also. The concentration curl. most of the exercises in the program should be "multi-joint" exercises. only works the arm flexor muscles. only involves the elbow joint. For example. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. shoulders. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. The exercise should provide movement at more than one joint. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. the pull-down exercise produces motion at both the shoulder and elbow joints. This is because the exercises have been selected purely for for their strength properties. They should include those for the muscles of the leg. For example. although an effective exercise. Usually eight wellchosen exercises will serve as a good starting point. These exercises will be detailed in a following section. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass.the floor. increasing strength is only secondary to someone that is serious about body building. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm.

he should increase the weight until he can again do only 8 to 12 repetitions. Several different circuit training routines will be given in this book. When he can do more than 12 repetitions of any exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. he should use progressively heavier weights. the weight must be reduced. This is very important. Power lifting exercises will also be explained in detail in their own section. P. By the end of the second week (4 to 6 workouts). PHASES OF CONDITIONING There are three phases of conditioning: preparatory. the weight should be increased. If he can do only seven repetitions of an exercise. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. because the beginner must concentrate at first on learning the proper form for each exercise. conditioning. and with higher repetitions usually between 12 and 20 reps. During this phase. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. and maintenance. Also less rest is taken between sets during the workout. Circuit training is done with lighter weights. During the second week. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and ligaments. A training is one particular form of circuit training. . the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. joints. if he can do more than 12.any traditional reason. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. H.

however. As time goes on and he progresses. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. throughout his life. It does not hold back the more capable performer by restricting the number of repetitions he may do. If he stops making progress with one set of 8 to 12 repetitions per exercise. More frequent training. is required to reach and maintain peak fitness levels. ideally. Instead. he does not need to do more than one set per exercise. a second. athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. After an appropriate period of rest. The emphasis in this phase is no longer on progression but on retention. As long as he continues to progress and get stronger. recovery period. Maintenance Phase Once the athlete reaches a high level of fitness. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. one can maintain them by training the major muscle groups properly one or two times a week. The maintenance phase should be continued throughout his career and. As with aerobic training.This usually involves an increase in weight of about five percent. The exercise period. This process continues indefinitely. third. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. Although training three times a week for muscle endurance and strength gives the best results. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. the maintenance phase is used to maintain that level. . he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. The use of timed sets. unlike exercises performed in cadence or for a specific number of repetitions. Three sets per exercise is the maximum most athletes will ever need to do. set of that exercise is done in an equal or lesser time period. and so on.

Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. When .5 minutes. Thus. the best procedure to follow when doing a resistance exercise is as follows. several of these will be given. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. feet-elevated. and so forth) can be done. and vice versa. This is done by lengthening the time period of any or all timed sets. To meet this goal. For this reason. here is a very time-efficient way of conducting push-up/sit-up improvement. wide-hand. This is because the muscles worked by those two exercises will already be pre-exhausted. Thus. a muscle endurance or strength training workout should not be designed to work exclusively. when a athlete performs a workout geared to develop muscle endurance and strength. the difficulty of the activity can be increased. Following this sequence ensures that all major muscles are worked. or by any combination of these. Then. Below. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. those muscle groups worked by the sit-up or pushup event. In this way. abdominal curls. close-hand. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. different types of push-ups (regular. and to be assured that all emergencies can be met. as a general rule. abdominal twists. First. As the athletes' levels of fitness improve. This ensures continued gains and minimizes boredom. This having been said. To add variety and increase the overall effectiveness of the activity. perform a workout to strengthen all of the body's major muscles.Timed sets can be applied to improving athlete's sit-up and push-up performance. do timed sets to improve push-up and sit-up performance. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. a training regimen which exercises all be developed and followed. or give priority to. by decreasing any rest period between timed sets. and so forth) and sit-ups (regular. At the same time. by increasing the number of timed sets performed.

To ensure a good. major muscle groups. For example. and their primary action. for the beginner.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. The beginning weight-training program will work most of the important. This program also includes exercises to strengthen the neck muscles. and biceps curl. athletes can before doing the other. It is a good program for beginners and for those whose time is limited. or vice versa. where they are located. he should immediately drop to his knees and continue doing modified push-ups on his knees. Major Muscle Groups In designing a workout it is important to know the major muscle groups. balanced workout. athletes must set goals for themselves. as in any endeavor.performing this type of workout. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. However. The exercises should be done in the order presented. This applies when doing each timed set. pay attention to how the athletes are responding. During a timed set of push-ups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. graphic 3-6@@@@@@ . It has some duplication with respect to the lat pulldown. Finally. With this approach. the times listed in the chart above may prove to be too long or too short for some athletes. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. several timed sets of push-ups can be done followed by several sets of situps. this program may overwork some muscle groups. for the more advanced lifter. and make adjustments accordingly. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. because of the nature of the situp. an athlete may reach temporary muscle failure at any time before the set is over. If this happens. In the same way. When using timed sets for push-up and sit-up improvement. Thus. rest intervals must be placed between timed sets. For example.

This can cause serious injury. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. This helps to increase motivation. With strength training. Accelerate the weight through the concentric phase of contraction. and inhale during the eccentric (negative) phase. Always breathe when lifting. You'll enjoy it and you'll see improvement in the tone of your body quickly. you'll want to increase this number over time to at least 30 minutes per day three times per week.Here are some tips for exercising through strength training. then the smaller ones. and return the weight to the starting position in a controlled manner during the eccentric phase. Perform all exercises through their full range of motion. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. This small investment of time and money will allow you to improve your overall muscle mass faster. Begin from a fully extended. Otherwise you can have a training partner to help with spotting. and more effectively. Exercise the large muscle groups first. • Consider working with a physical trainer. lurch. the intensity of the workout. • Change up the exercises that you do so that the process is easy and fun. Exhale during the concentric (positive] phase of contraction. Again. lunge. and safety. or with the correct equipment training alone is OK too. • Work with a low amount of weight first. relaxed position (prestretched). and end the concentric phase in a fully contracted position. . or arch the body. Always use strict form. you should add in ten minutes per day three times per week at least. Do not twist.

situps. but the rest of the body must also be trained. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Concentrating on weak areas is all right. However. Progress slowly. Sandbags may seem unusual but have some advantages. sandbags. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Whether the training uses expensive machines. They can improve an untrained athlete's level of strength. or partners. For example. Train the whole body. and single-leg squats are examples of exercises which use a person's body weight. follow triceps extensions with biceps curls. three times a week. Pull-ups. and follow the principles of exercise previously outlined. As with all training.Allow at least 48 hours of recovery between workouts. safety is a critical factor. there are limits to the type of training that can be done. Alternate pulling and pushing exercises. to progressively overload his muscles. the result is largely the same. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Ensure that every training program is balanced. athletes should warm up. . Sandbag exercises are very effective in strength-training circuits. not just specific areas. The availability of facilities may vary. Never increase the resistance used by more than 10 percent at a time. the development of strength does not require expensive equipment. Exercise Programs When developing strength programs for people. pushups. Although many towns have excellent strength-training facilities. cool down. The weight of the bags can be varied depending on the amount of fill. All that is required is for the athlete. but not more than 96 hours. it is unreasonable to expect that all folks can use them on a regular basis. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. dips. to let the body recover and help prevent over training and injury.

The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. and rest. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. The longer the partners work together. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. and foods are consumed with the intention to build the body's metabolism and increase mass. the more effective they should become in providing the proper resistance for each exercise. Workouts are designed to focus on certain muscle categories. It uses the force of gravity to oppose the force generated by muscles through contraction. They must communicate with each other to ensure that neither too much nor too little resistance is applied. weight training. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Weight training develops both strength as well as the size of skeletal muscles. the second half of each repetition as the exerciser returns to the starting position). As a general rule. This section will focus on weight training for body builders.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. increased caloric intake. It is achieved through muscle conditioning. More than one exercise per muscle group may be used. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. the negative part of each exercise should take at least as long to complete as the positive part. Following are descriptions and illustrations of several PREs. Weight training uses a variety of specialized equipment designed to target specific muscle . They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. The speed of movement for PREs should always be slowand controlled.

Equipment used in weight training include barbells. EXERCISES . they are both similar to each other. Different weights will give different types of resistance. pulleys. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. you risk muscle injury which could hinder your progress. you should not just "jump right in". These trainers can suggest specific workouts for you to begin with. You need to build up your strength and over-working your muscles can cause more harm than good. Some of your muscles might be naturally stronger than others. and weight depends upon the desires of the body builder. If you are a beginner at weight training. First. endurance. tempo. I find I can concentrate better working out by myself. The basic principles of weight training are pretty much the same as those of strength training. Building up slowly allows muscles to develop appropriate strengths relative to each other. Some people refer to weight training as strength training. dumbbells. exercises. exercise types. If you don't use good form in weight training. the overall tone of that muscle will grow over time. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.groups and movements. Personally I have never used a personal trainer or even a training partner. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. size. Weight training is one type of strength training using weights as the primary force to build muscle mass. Strength training focuses on increasing muscular strength and size. sets. If you want to undertake it yourself. It involves a manipulation of the numbers of reps. When your muscles are resisting a weight. and weight moved to cause desired increases in strength. we'll define some common exercises for clarification. sets. Most gyms offer the services of a personal trainer that comes with the membership fee. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Another form of weight training is resistance training. While they are not exactly the same. The specific combination of reps. or shape.

You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:

aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest

barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.

Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans

Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.

Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.

Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

tricep - pressdown, dips, kickbacks, overhead tricep curl

Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.

Barbell Tricep Extension

let's look at a couple of sample workouts. front dumbell raise Standing Military Press For this exercise. military raise. Keep your upper arms close to your head. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. front barbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. dumbell press. This can also be done with straight bar. Press bar overhead to arm's length. Employees at the gym can help you with proper use of the machines. 2 dumbbells. Return to the starting position. If you are going to join a gym. Lie on an incline bench and position your head at the top. . you will use a barbell. side dumbell raise. The exercises listed above can be done either in a gym or in your home. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press the bar to arm's length over your head. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. they will have many specialty machines that will work specific parts of your body. seated or standing or with 2 dumbbells and your palms facing in. shoulders military press.Hold a barbell with hands a little closer together than shoulder width. Now that you know what exercises to do. This exercise can also be performed with dumbbells or seated on a weight bench.

keeping it close to your body. Pull the bar straight up towards your chin. Keep your body and wrists straight. Let the bar hang straight down in front of you. .Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.

Don't cheat by leaning forward or backward.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position. depending on what you want to work most.

Then slowly lower them back down to your side again. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. controlled motion. Hold a dumbbell in each hand with your palms turned toward your body. palms facing backward. so that both arms are in motion at the same time. but not quite locked. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Make sure you are lifting the dumbbells up rather than swinging them up.Stand with a dumbbell in each hand. lower the weight while simultaneously lifting the weight in your right hand. Your feet should be about shoulder width apart. . Don't lean forward while doing this either or you risk injury to your back. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. With a smooth.

The dumbbell should end up roughly parallel with your torso. Hold two dumbbells with your arms hanging at your sides. . Your back should be flat and almost parallel with the floor. Your left arm should be locked at the elbow so it will support the weight of your upper body. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Switch arms after one set. Before starting. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Reach down and pick up a dumbbell with your right hand. Droop your shoulders down as far as possible. Concentrate on pulling your elbow back as far as it can go. Raise your shoulders up as far as you can go then slowly return to the starting position. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. look straight ahead instead of at the floor so you can keep your back straight.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench.

Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. until your upper body is parallel to the floor. Keep your head up and your back completely straight. Stiff Leg Barbell Place a barbell on your shoulders. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Once you reach the bottom position. Keep your back as straight as possible and your chin up. Firmly grip the bar with your hands almost twice your shoulder width apart. Bend at your waist with your legs locked. You can put your heels on a 1 inch block to further work the quads. not your neck. This can also be done holding a barbell. . Return slowly to the upper position. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. or adapted for use without the machine. This can also be done with your knees slightly bent. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Standing Calf Raises This can be done with a specific machine found in a gym. You can also use a wider stance to work the inner quads even more.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. press the weight up back to the starting position.

the more difficult the exercise. leading with your head and chest. and straightening your leg. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Now. Mid Section . and your chest should be directly over the middle of your thigh. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. your shoulders should be directly over front foot. Complete a full set. Keep your head and neck in line with your torso so that you are looking forward. Slowly bend your knees. Lift your chest up and look straight ahead. Keeping your front foot flat on the floor. Reach one foot back and place your toe on the box. and lean forward slightly at the waist. At this point. raise yourself by pushing your hips slightly forward and up toward the ceiling. Your foot should be far enough in front of you so that when you bend your right knee. Position your right leg forward in a long stride. At this point. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip. Stand up straight. Your shoulders should be directly over your front foot. then slowly straighten your legs and raise your body back up to a standing position. sit your hips back (like you are going to sit in a chair). Return to the starting position. then switch legs and repeat. lower yourself until the knee of your front leg is bent 90 degrees.the higher the box. Lunges Place a barbell on your upper back. bend your knee (of your front leg). Keep your opposite foot flat on the floor and point your toes forward.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your knee should be directly over your toe. Keep your back tight and your chest out throughout the entire exercise. your hips should be sitting back. Pause briefly in this position. lowering your hips so your rear knee just clears the floor. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. your thigh and lower leg form a right angle. or alternate legs for each rep. If you have difficulty lowering yourself down this far.

Crunches Lie flat on your back with your feet flat on the ground. place them three to four inches apart and point your toes inward so they touch. and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.don't cheat yourself by using momentum! Workout Routines Bulk Up . controlled movement . Place your hands lightly on either side of your head keeping your elbows in. Begin to roll your shoulders off the floor. If you are resting your feet on a bench. Your shoulders should come up off the floor only about four inches. Continue to push down as hard as you can with your lower back. Focus on slow.

Day 1 . This plan is just a suggestion. A warm-up session prior to working out can not only help get your body ready for exercise. Beginners. on the other hand. You can progressively increase the amount of weight you lift as you get stronger. you learn to push your muscles harder and inflict more damage that takes longer to recover from. get sore but bounce back quicker since the muscular damage isn't as severe. it's important to start out slow and not push yourself beyond your limits. don't worry. you can work out more frequently than more advanced body builders. This is what bodybuilding is all about – a continuous cycle of one-step-back. You should also have an appropriate cool down period after you are done working out. . With any workout. As a beginner.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment.Upper Body For the following exercises. This can also be simple stretching exercises and deep breathing. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. The reason is simple: as you get more experienced. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. It's a good thing for a bodybuilder to incur limited muscle damage. You can adapt it as needed to suit your workout goals. begin with two sets of 10-12 reps each. Again. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. If the word "damage" makes you flinch. two-steps-forward. you need to start out with some warm up exercises. repeated over and over on a weekly basis. This can be simple stretching as you get your body ready to work. but your mind will get prepared as well. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout.

Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) .Upper Body Increase your sets to 3 doing 10 .

Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective. . consider starting out with a two or three day plan.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. Day 1 .• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Chest.Rest If a four day workout plan is too much for you. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . and Abs Do three sets of 12-15 reps each.Back. Here is a sample three day workout. but if you need to start out slowly.

During training. there is increased blood flow to the muscles. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout.Biceps. . you should eat some protein and carbohydrates. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. This is to make sure that you have enough energy to make it through your entire workout.Legs and Shoulders Do three sets of 12-15 reps each. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Triceps.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . your body can take advantage of that extra blood flow and work the muscles more efficiently. By doing this. Many people opt for a protein shake and a bowl of rice. but you can choose whatever foods you want to get what you need. When you consume protein and carbohydrates prior to a workout.

This is to get the blood flowing through the muscles. Circuits can also be designed to concentrate on sports skills. not lift weights. muscular endurance. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder. and flexibility. Circuit training is a term associated with specific training routines. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. coordination. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. If you find that it's just a bit too easy. be sure to take note of how long it took you to get to that point. add a little weight and do the exercise again. This could be a little time on a treadmill or walking. and speed. endurance. flexibility. Usually that's around a minute or two. On the second set. you want to build your body. try more weight. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. It's also a good idea to do your first set with very little weight. athletes' .It's a good idea to keep track of your workouts and how many sets and reps you are doing. Remember. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. It describes calisthenic exercises for developing strength. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. strength. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. The goal is to add weight until it's difficult to complete 8-12 reps. These include cardio endurance. Be sure and rest between sets to allow your body to adjust and recover.

and sequence of stations. number of stations. or any combination of these. These are discussed below. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Almost any area can be used. and no signal is given to move from one station to the next.common tasks. In addition. . a specific length of time is set for each station. The time is monitored with a stopwatch. athletes work at their own pace. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. number of athletes. Progress is measured by the time needed to complete a circuit.Keep the time for completion the same. circuits can be organized to exercise all the fitness components in a short period of time. there is no set time for staying at each station. At the same time.Increase the time per station along with the number of repetitions. the free circuit requires little supervision. the quality and number of the repetitions done should be monitored. it can provide both fun and a challenge to any athletes' physical and mental abilities. Free Circuit In a free circuit. doing a fixed number of repetitions at each station. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. but increase the number of repetitions. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . . Fixed Circuit In a fixed circuit. . number of time. These include the time. Aside from this. number of times the circuit is completed. and athletes rotate through the stations on command. and any number of athletes can exercise for various lengths of time. number of stations. A little imagination can make circuit training an excellent addition to a persons total physical fitness program.Increase the number of times athletes go through the circuit. Each has distinct advantages.

in this instance a rope jumping station must have at least four jump ropes. The exercise time at each station may be reduced to 20 seconds the second and third time through. exercising for 30 seconds at each station. Another option is to have four rotations of the circuit. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Each station must then be equipped to handle four athletes. Having enough equipment reduces bottlenecks. slowdowns. Number of athletes If there are 10 stations and 40 athletes to be trained. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. circuits to develop both strength and cr fitness may have as many as 20 stations. After the warm-up. athletes may run through the circuit three times. On the other hand. the time at each station should always be the same to avoid confusion and help maintain control. developing lower-body strength) needs as few as six to eight stations. Further. the athletesm should be divided into 10 groups of four each. respectively. It is vital in a free circuit that no athlete stand around waiting for equipment. Difficult exercises can be alternated with less difficult ones. athletes may have to repeat the same circuit several times.Time One of the first things to consider is how long it should take to complete the circuit. a circuit may have ten stations. A circuit geared for a limited objective (for example. Number of Times a Circuit is Completed To achieve the desired training effect. The whole workout takes less than 45 minutes including warm-up and cool-down. When a fixed circuit is run. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. As athletes become better conditioned. and poor results. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. exercise periods may be increased to 30 seconds or longer for all three rotations. For example. Consider also the time it takes to move from one station to the next. For example. . and taking 15 seconds to move between stations.

The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. the same muscle group should not be exercised at consecutive stations. calisthenics. and guerrilla drills described in this section. For example. increasing muscular strength may be the primary objective. while muscular endurance work may be secondary. in a circuit for strength training. exercisers may follow . but it may have as many as 20. grass drills. the designer must decide how to arrange them. conditioning drills. After deciding how many stations to include. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. For example. Arrange the Stations A circuit usually has 8 to 12 stations. He can choose from the exercises. For example. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. However. The six steps below cover the most important pects of circuit development. in a strength training circuit. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. On the other hand. he should not limit the circuit to only these activities. Imagination and fun are important elements in developing circuits that hold the interest of athletes. improving cardiorespiratory endurance may be the top priority.

Another approach might be to alternate between upper and lower body exercises. If some exercises are harder than others. athletes may run five laps or for 20 to 40 seconds between stations. he may do this in several ways. The necessary equipment is placed at each station. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. each muscle has a chance to recover before it is used in another exercise. and all other useful information. However. In the gymnasium. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Outdoors. spreading the stations too far apart may cause problems with control and supervision. instructions for the stations are written on the signs. The sketch should include the activity and length of time at each station. athletes can alternate hard exercises with easier ones. the number of stations. If the designer wants to include running or jogging a certain distance between stations. The choice of exercises for circuit training depends on the objectives of the circuit. #########show exercises .the pushing motion of a bench press with the pulling motion of the seated row. By not exercising the same muscle group twice in a row. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. In some cases. The choice of exercises depends on the objectives of the circuit. they may run laps or run between spread-out stations if space is available. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Select the Training Sites Circuits may be conducted outdoors or indoors.

However. However. and strength. Few exercises are inherently unsafe. however. the possibility of straining the lower back increases. shouId not do the advanced exercises highly fit athletes can do. cardio and muscular endurance. a conditioned athlete may use multiple sets of flutter' kicks with good results. calisthenics such as the bend and reach. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Exercises such as the push-up. flexibility. lunger. Also. use 50 counts per minute unless otherwise directed. with the lower back properly supported. and strength. such as trainees. Cardio Vascular and muscular encurance. few calisthenic exercises are really unsafe or dangerous. Calisthenics can be used to exercise most of the major muscle groups of the body. knee bender. because of predisposing conditions or injuries. flutter kicks are an excellent way to condition the hip flexor muscles. some of the calisthenics listed below may be done in cadence. sit-up. They can help develop coordination. may find certain exercises less safe than others. and directions are provided below with respect to the actions and cadence. On the other hand. These calisthenics are noted. Use good judgment before performing these exercises. When doing exercises at a moderate cadence. Poorly-coordinated athletes. squat bender. without support. and chin-up/pull-up.Calisthenics Calisthenics can be used to help develop coordination. parallel bar dip. will derive the greatest benefit from many of these exercises. use 80 counts per minute. athletes with low fitness levels. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. for the average athlete. . Although calisthenics have some value when included in a cardio circuit or when exercising to music. following the directions written below will produce satisfactory results with a minimum risk of injury. flexibility. on the other hand. for the average athlete who is of sound body. SAFETY FACTORS While injury is always possible in any vigorous physical activity. For example. Nonetheless. some people. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. and side-straddle hop can best be used in the warm-up and cooldown periods. Finally. With a slow cadence.

The best technique is to train alternate muscle groups and/or fitness components on different days. These exercises are beneficial when the athlete is fit and he does them in a regular. Such a program has variety. ballistic (that is. Also. wheelbarrow. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes should progressively train to build up to these exercises. develops all the fitness components. and follows the seven principles of exercise while. progressive manner.Friday (M-W-F) training objective is cardio vascular fitness. The following are key points for ensuring safety during stretching and calisthenic exercises: . quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. horizontal ladder. it minimizes injuries caused by overuse. if the Monday-Wednesday.The key to doing calisthenic exercises safely is to use common sense. slow stretching exercises. Programs that try to do too much too soon invite problems. Some athletes complain of shoulder problems resulting from rope climbing. Therefore. Using such exercises for unconditioned athletes increases the risk of injury and accident. not conditioning drills done to cadence. For example. should be used. they should work them at a reduced intensity to minimize stress and permit recovery. If this type of action is performed. at the same time.resisted exercises followed by a slow run. if athletes are working the same muscle groups and/or fitness components. The day after a "hard" training day. This is especially true if someone has had a previous injury to the back. a certain level of muscular strength is needed to do them safely. and crab-walk exercises. Progression and Recovery Other important principles for avoiding injury are progression and recovery. To ensure balance and regularity in the program. athletes can benefit from doing partner. athletes can do running at THR with some light calisthenics and stretching. However. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury.

take them with you. CALISTHENIC EXERCISES The following are some common calisthenic exercises. This is a great way to get in some quality time away from the television. which will make the process easier and even more enjoyable. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. Use static (slow and sustained) stretching for warming up. . • If you can't leave the television. controlled movements with little or no extra weight. To make it even better. too. Visit your local recreational center or community center. use a stationary bike. During your favorite show. ride the bike. you need to give it the physical movement that it needs. Your Overall Body Fitness Plan To improve the physical fitness of your body. Start by working in exercise through aerobics and strength training into your day.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. .. You get the exercise you need without missing your television program and time will fly by. if done. use only slow. head out for a walk with your spouse for a few minutes. You can even start doing these things at home. consider these easy and fun ways to get in the exercise that you need. cooling down.Stretch slowly and without pain and unnatural stress to a joint. • Do it with a pattern. ballistic (bouncy or jerky) stretching movements.A combination of spinal rotation and bending should generally be avoided. . This means feeding it the right regimen of movements. However. If you can't leave the kids.

disease-free joints. . Stretching should not be painful. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. When you begin to add these into your day. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Yet. These areas are commonly susceptible to injury due. you'll probably find every excuse not to do them. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Good flexibility can help an athlete accomplish such physical tasks as lifting. Your overall body fitness means exercise and movement. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. People with poor flexibility who try to stretch as far as others may injure themselves. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Swimming. Flexibility is a component of physical fitness. comparing one person's flexibility with another's should not be done.• Do sports and other physical activities that you enjoy. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Make it your goal to actually put together a workout that you enjoy. loading. and physical work with greater efficiency and less risk of injury. martial arts. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Because people differ somewhat anatomically. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. climbing. A simple toe-touch test can be used. running. No one test can measure total-body flexibility. It will make all of the difference in how effective it is for you. you will come to enjoy exercising. Developing and maintaining it are important parts of a fitness program. to loss of flexibility. tests can be used to assess flexibility in the hamstring and low-back areas. in part. It involves the ability to move a part of the body through the full range of motion allowed by normal. For many it's a great stress relief and it can be a lot of fun. However.

Stretching Techniques Using good stretching techniques can improve flexibility. Without it. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. It is a safe and effective method for improving flexibility. Although an important safety feature. requiring a long slow recovery process. our muscles would be allowed to overextend and tear. He should hold each stretch for ten seconds or longer. but no pain. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Every muscle is subject to the myotatic reflex. and it prevents strains and tears. This lets the lengthened muscles adjust to the stretch without causing injury. This lengthens the muscles without causing a reflex contraction in the stretched muscles. proprioceptive neuromuscular facilitation (PNF). the myotatic reflex causes it to tighten and attempt to shorten. by limiting range of motion and preventing the body from hurting itself. for best results. To counter the reflex. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. it can be an obstacle to athletic development. When pain results from stretching. There are four commonly recognized categories of stretching techniques: static. Set your stretching goals over a period of weeks or months. and ballistic. not days. The athlete should feel slight discomfort. You may weaken the muscle. Static stretching should not be painful. the easier it is for the muscle to adapt to that length. passive. The reflex opposes changes in muscle length.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). The athlete assumes each stretching position slowly until he feels tension or tightness. If you overstretch you can injure the muscle and end up decreasing your flexibility. These are described here and shown later in this section. especially during a sudden or extreme change. This is the tension you feel during stretching exercises. stretching must be slow and deliberate. When a muscle lengthens beyond a certain point. . The longer a stretch is held.

such as a towel. for five to ten minutes before stretching to warm up the body. it often forces a muscle to stretch too far and may result in an injury. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. Stretch gradually. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. including one increasing your flexibility. to help him stretch. Gently stretch to a point of tension and hold. Other key points include: • Consult your doctor before starting any exercise program. Individuals and units should not use ballistic stretching. pole. Although this method may improve flexibility. Bouncing causes the muscles to tighten and increases the risk of injury. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. and with proper form to avoid injury. • Complete a large muscle warm-up such as brisk walking. • Devote several minutes to stretching three to five days a week. This produces a safe stretch through a range of motion he could not achieve without help. BALLISTIC STRETCHING Ballistic. or dynamic. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. . or rubber tubing. bike riding. and as part of a warm up for any athletic activity. Safety Guidelines Stretching is only beneficial if done properly.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. • Don't bounce or jerk when you stretch. This is especially important if you've suffered a previous injury that may be affected by flexibility training. jumping jacks etc.

Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . not pain. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. stop immediately and consult your health care provider. • If you're a beginner.• Don't hold your breath.Slow joggin-in-place or walking for one to two minutes. start slow & don't over do it. assumed slowly and gradually. breathe normally and deeply with a feeling of relaxing the body. Athletes should do these for five to seven minutes before vigorous exercise . Frequency: Do flexibility exercises daily. • Hold the furthest point of any stretch for a few seconds. A mild sensation of pulling should be felt in the target area. Stop if you feel any pain. . The following FITT factors apply when developing a flexibility program. This causes a gradual increase in the heart rate. A recommended sequence of warmup activities follows. Be patient. blood pressure. Do them during the cooldown to help maintain flexibility. • You should never feel pain in your joints during stretching exercises. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. and increases the temperature of the active muscles. then stretch further and hold that new position for 20-30 seconds. as well as passive stretching and/or PNF stretching. If you do. • Don't overstretch. it took years to get tight. Type: Use static stretches. allow some time to see results. • Hold each stretch with a feeling of lengthening the targeted muscles. Remember. FITT Factors You should include stretching exercises in all of your workouts. circulation. .

Do not stop suddenly after vigorous exercise. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. knee/ankle rotations) to gradually increase the joint's range of motion. Hold each stretch position for 10 to 15 seconds. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. .Slow. . The warm-up increases the flow of blood to the muscles and tendons. as described in another section. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as this can be very dangerous. This helps prepare the neuromuscular pathways. one should walk for one to two minutes. static stretching of the muscles to be used during the upcoming activity.. for example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. to increase the intensity level before the activity or conditioning period.Slow joint rotation exercises (for example.Slowly mimic the activities to be performed. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. thus helping reduce the risk of injury. . and do not bounce or bob.Calisthenic exerciese. . Work each major joint for 5 to 10 seconds. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. . lift a lighter weight to warm-up before lifting a heavier one. Stopping exercise suddenly can cause blood to pool in the muscles. thereby reducing blood flow to the heart and brain. and stretching exercises should be a major part of both. arm circles. For example. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. After running. The following information explains the importance of cooling down and how to do it correctly.

Stretching is one form of exercise that takes very little time relative to the benefits gained. this method is very time-consuming and expensive and usually done only at hospitals and universities.. Such programs include sensible diet and exercise regimens. This may provide better movement and less friction in the joint. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Athletes who are overweight should follow a fat loss program. ligments.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. There are also height to weight and circumference ratio's but these are the least accurate. if possible. You may also work on it at home. A more accurate way to determine body composition is by hydrostatic or underwater weighing. The following exercises should be performed slowly. . However. Be careful not to overstretch. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Use partner-assisted or PNF techniques.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The muscles are warm from activity and can possibly be overstretched to the point of injury. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. . and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.

troublesome. only a small percentage of their total body mass may be fat. dieting is something that is simple to do healthily even if you can't live without certain foods. Yet. too. with all of the comfort that you want and need. gender. here. If you exceed the weight listed for your height. However. . Take a look at the weight allowed for your height as shown in Table 1. and height. you may not necessary be over fat. This exercise program meets the requirement to be physically active everyday. No single food choice is necessarily a bad choice. we aren't talking about a diet to lose weight. We aren't talking about a diet that you will go on to lose weight and then come off of later. You can do it even when you are in too much of a rush and don't have time. not a temporary thing but a permanent thing. And. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Poor choices like a lunch of soda. which is best accomplished by a combination of eating less and exercising more. Too many bad choices over time can accumulate into a poor diet. you can do it with lots of favors that you AND your children will enjoy. Think of your diet as being free. But. You need a diet that is actually a way of eating. limiting or boring. People always want to know if a particular food is good or bad for them. it's time to starting making some changes to your lifestyle. Although that sounds even worse. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. Don't think about a diet that's taxing. chips. Losing one to two pounds a week is a realistic goal. full of taste and adventure. open. You Are What You Eat. What you need to accomplish through a diet is to train your body to eat healthily. If you don't fall into the well-muscled category. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people.

If you consume the wrong foods all of the time. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. If you don't give it quality food. the food that you consume is the fuel that your machine needs. • Your blood pressure rises. • Fruits are sweet so they can solve the sweet tooth. your body will not be able to perform as well as if you gave it the highest quality foods. All sorts of problems arise from not eating a healthy diet of food. They don't cause you to gain weight like others. • You are more prone to limitations physically as well as mentally. and they are very low in calories meaning you can eat more. your body can become ill faster and with greater intensity. • Without nutrition. Unlike "white" foods. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. whole grains give you so much more health. In the way of your body. In our machine look at the way that food works. • Whole grains are also an important product of a healthy diet. . it won't perform the right way. But. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. improve your physical fitness from the inside to the out. your heart rate increases to unhealthy levels. They provide antioxidants to a high level that helps to heal your body. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. fats.What's Healthy? The foods that you need play a significant role on your health. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. and sugars that can cause you health issues. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Your body does not heal as quickly from injury. healthy food is just as important.

You need protein but you shouldn't want to get it from fatty meats. if you need to lose weight.• Water intake is also important. • Meats are important parts of the diet. All foods and drinks should be noted! . In addition. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Those that do not get enough fluids end up having a body that retains water rather than having less. If you don't do anything else. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. He or she may recommend a diet that is different for your specific health issues. Consuming enough water means that you'll system is hydrated. you need to reduce this amount to at 1500 to 1600 calories per day. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. improving these five areas is all you need to do. you're eating less and that you aren't getting as many calories from other liquids. Your doctor may have additional or different recommendations for your health. you need to take into consideration the location that you are right now. The body goes into dehydration mode. The average person should consume about 1800 to 2000 calories per day. Where Are You Now? When it comes to improving your diet fitness. too. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. Dieting To Lose Weight Finally. The good news is that you don't often need a lot of work to make them happen. If you are dieting and need to lose weight. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. take note of how a normal day or week goes for you. causing you to keep in all that you can. Spend one or two days recording the foods that you eat in an average day on a piece of paper. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. What do you eat for breakfast.

I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. you need to address this emotional problem. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . though.2. For example. sour cream and butter just because you love the taste. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. If you love your mashed potatoes loaded with gravy. If you need apple pie to feel safe. that's a different story. If you just love the taste. 4. Figure out how many calories you are consuming in an average day. you can find ways to get much of the same taste without a lot of the calories. are you connected with that big slice of apple pie because it was your favorite growing up. you may have an emotional attachment to the foods. For example. sugars and calories in general. there are several key things for you to address. they aren't all bad! First. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. determine if there is a better way for you to get the foods that you like. Look at your list of foods and see how many of them are high in transaturated fats. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Don't worry. find out why it is that you can't give them up. anxious. 3. How often did you eat without actually being hungry but being instead bored. Next. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For most people this is as simple as tracking what they eat over the period of a few days to a week. Being honest with yourself is important.

your diet fitness can threaten your life through disease and even early death. remember moderation is the key factor in real diet fitness health. Yet. That's exactly what you need to strive for here. . you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. Food isn't worth the risk of your life. How Can You Improve? Okay. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. use it in a different way. But. This section of our book is long for a reason. If you don't know you should talk to your doctor about this. Indeed you may want that slice of apple pie. One limit to this is when the food itself is detrimental to your health condition. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. The awful. Here are several key areas to make changes and exactly how you should make them. If you can not commit to making changes here. You should know what types of foods you can not eat. instead of eating it every few days make it the reward that you get for a week of good eating. Don't fret about the foods you love. For example. There are certain times in life that foods become prime suspects to leading to health risks. high cholesterol foods that you currently are eating. here is comes. now you need to consider how you will make changes that you can actually live with. if you give it a try you may find that you like these foods better than you do the high fat. We've already talked about what foods you need to eat for a healthy diet. and therefore you can improve your health overall. limiting diet that's going to make your taste buds go permanently bland is up next. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. If you are a diabetic. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system.

in moderation can improve your health. they help to remove toxins from your body which means a reduction in risks of cancer. The darker. For this. Consume more fish. eat lean cuts of meat. there are reasons why an investment in a bit more time here can literally save your life. Garlic is a great antioxidant for your heart too. 1. replacing the vegetable oil in your diet with olive oil. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. try other flavor additions to your dishes. Reducing the amount of sodium that you take in is also a key factor in improving health. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. They can help to unclog your heart's arteries from cholesterol. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Instead of using a lot of salt. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. the more antioxidants are in it. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Antioxidants can help to transform your health. there are various foods that can help you to improve your hearts health. You should try to consume at least 2 to 3 servings of fish per week. For example. richer and brighter the color is. Yes. 2. A good way to know if they are in the foods that you are eating is to look at the color of the food. .Heart Health Improving your heart's health is essential. you are in a hurry and who has time to chop up vegetables? Well. And. Or take a supplement of fish oil. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. In addition.

Some of these preservatives can clog up your heart. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. The trick you should follow. Reduce the amount of fat. Don't reach for beef. Avoid the aisles and you'll improve your health overall. and sugars in the foods that you eat. One good switch is with ground meats. or products that are placed in foods to keep them fresh and looking good. Visit the website of the American Heart Association to get heart healthy recipes. eggs and other fresh products usually line the walls of the building. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. eat a bit slower. Replace white bread with whole grain bread. is to visit your grocery store and walk around the outside aisles only as much as possible. cholesterol. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Remember. can lead to increased health risks for cancer and they put the pounds on. unhealthy foods with foods that are better for you. but replace at least part of it with ground turkey or pork. meats that are high in saturated fat are clogging your heart. we'll make it simpler for you.Many foods that are pre-made contain high amounts of preservatives. chicken and pork over beef. Try to look for ways to improve your current recipes through replacing butters. 6. No food in one sitting should be a larger quantity than the size of your palm. To help you to not feel hungry. 5. Meats. then. no frozen entrees. You won't notice the taste difference. Look at labels. Learn to read labels so that they tell you what's in the foods you eat. milks. butter or creams. Replace white rice and pasta with whole grain. 4. Add one new recipe to your diet each week. salts. 2. Remove soda from your diet. Eat more fruits and vegetables. . Eat more fish. Reduce portion sizes. It adds weight to your body and it causes all types of health risks later in life. Look at your grains. No boxed dinners. Start looking for leaner cuts of meat. This single movement alone will improve your health considerably. 3. The produce section is your friend filled with riches.

Glucose also provides energy for your brain and making blood in your body. Food is a requirement to living and a healthy diet is an essential part of living a long life. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Remember. Glycogen is the principal form of energy that is stored in muscles. Don't make sacrifices here for speed. then you need to consider a calorie reduction. they both look and feel full. you'll need a lot of different nutrients. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Calories are tiny bits of energy that your body uses to perform work. the foods you eat can make a huge difference in the effectiveness of your program. To have enough energy to perform your workout. .If you need to lose weight. convenience or habit. If you're not eating enough carbohydrates. When your muscles are filled with glycogen. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. but that requires the breakdown of body protein from muscle. Dropping just a small amount of weight means that you need to eat less and do more physically. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Many people don't pay enough attention to the types of food they eat. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. While you may love food. One of the most important would be carbohydrates. you will get into the habit and will eventually love the differences you have made. while making changes at first is a challenge. your body will start breaking down muscle tissue for glucose. Carbs Carbohydrates are the body's main source of glucose. Glucose can be made from protein. But food is very important in a body building program. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Food supplies us with calories.

For example. Eat about 25% of your daily carbs at this meal. Eat some simple carbs after your workout and eat more of them. Blood sugar and muscle glycogen levels are low from your overnight fast. Breakfast is definitely the most important meal of the day. This divide and conquer approach stimulates a steady release of insulin to create an anabolic.are digested quickly and easily. and besides your postworkout meal. state. That number will be the amount of grams that should be consumed daily. and brown rice. oatmeal. . Divide your carb meals into six servings throughout the day.typical simple carbs . Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. potatoes. If you have not been working out. you must consume enough fiber in your diet. however. If you eat too many carbs in one sitting. it can prevent muscle catabolism while promoting anabolism. whole grain breads. Your body must replenish these levels before stimulating the fat storing machinery in the body. the intake of simple carbs can stimulate fat storage. and aiding in muscle glycogen formation and growth. For men. Women multiply their body weight by two to get their carb gram intake. A high carb intake at your post training meal will have less chance of being stored as fat. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. The resulting insulin spike is a double edged sword. Honey. Focus on unprocessed complex carbs like sweet potatoes. Along with carbs. it is also the best time to load up on carbs. the amount of carbs that should be taken in by multiplying their body weight by three. After training. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. Beans and oatmeal are two excellent sources of fiber. sugar and refined foods such as white bread and white rice . or muscle building.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake.

If you are needing to lose some fat along with building your muscles. your body will store them as fat and increase weight gain instead of muscle mass. or have a fever. This is not good because the opposite is now happening. if you consume more than you lose. You usually see this in people who are starving. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. injured. This puts your body in what is called a catabolic state. this is something that you want. try varying the volume of intake. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. That is made possible because proteins are the basis for body structures. On the other hand. . you will be in an anabolic. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. burned. state. you will want to rotate your carb intake. or muscle building. your body will break down muscle tissue to get it. For example. so your body won't need as much. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Eat 50% fewer carbs (300g) for two days.As your day wears on. Obviously. Glucose molecules make up carbohydrates just like amino acids make up proteins. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Your energy requirements will also decrease at this time. and protein is retained in tissue as new muscle is added. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). If you eat carbs late in the day. Protein Another important nutrient every body builder needs is plenty of protein. and replacing tissues. Protein is involved in growing. Amino acids are the building blocks of protein. Protein intake exceeds output. The total carb intake is the same. Your body is degrading muscle and other body proteins. For body builders. nitrogen balance is an important concept to keep in mind when talking about proteins. your carb intake should decrease. then the standard 600g for the next two days. if your protein output exceeds intake you would have a negative nitrogen balance. If you lose more nitrogen than you consume. then 50% more (900g) for the next two days. Watch out. repairing.

To compensate. would need to eat 200 grams of protein every day to put the body in an anabolic state. While there are proteins in other foods. milk 2 T. Fats Yes. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. These are the fats that contribute to heart disease and high cholesterol. and eggs. fish. cooked 5 oz. Many diets have you cutting back on fat and carbohydrate intake. steak. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. The general rule is to consume daily the same amount of grams in protein as your body weight. your body won't grow when it is in a catabolic state. you'll need to eat more protein to counteract this effect. That way. Because of the chemical composition of saturated fat. you'll need the amino acids in protein to work in your body. Fat combines with glucose for energy in order to spare the breakdown of protein. your protein intake should increase to 1 1/2 times your bodyweight. Ultimately. When calculating the amount of protein you are eating. The key to fat intake is to stay away from bad fats and only eat the good fat. Be aware of the amount of protein you are eating and make them work for you instead of against you. you'll still need some fats in your diet. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c.An anabolic state is when your body has a positive nitrogen balance. Saturated fat is bad. If you are dieting while body building. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. even when you are building the perfect body. concentrate on the complete sources of protein like meat. but if you want to get ripped with your body building program. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. cooked broccoli 1 c. A 200 pound body builder. . peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. you need to focus on the complete sources rather than those that are incomplete. In body building contexts.build muscle. your body cannot break it down very well. protein can do what it is supposed to do . Fats are the main source of energy in the body. therefore. catabolic means muscle loss.

you should stay away from fats like animal lard and use oils such as olive oil or canola oil. They are also more readily stored as body fat. At room temperature. whole milk dairy products like milk and cheese. So basically. You should truly strive to eliminate all trans fats from your diet. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. help prevent cancer growth. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. They can reduce inflammation. They play an important role in protecting the body's vital organs. maintain healthy hair and skin as well as providing a sense of fullness after meals. joint pain. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Fats are actually an important part of any diet. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Unsaturated fats are in liquid form as in oils. Elevated levels of LDL can clog arteries and cause heart disease. as well as egg yolks. so they should be limited. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Because they reduce inflammation in the body. Fats keep the body insulated. Trans fats cause an over activity in the immune system and are linked to stroke. heart disease.Saturated fats are commonly found in animal products such as meat. These fats are most often found in fish and can have some significant health advantages. saturated fats are hard and solid. and even Type 2 diabetes. Trans fats should also be avoided. These fats are found naturally in foods like nuts and avocados. Unsaturated fats are easier for your body to break down. and diabetes. and improve brain function. fatigue. well. fat. Omega 3 Fatty Acids can actually help combat conditions such as depression. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. . seafood. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. This type of fat is often used in commercially processed food because they are preserved longer.

you will not be as intense in your lifting and weight training. phosphorus. you will want to pay close attention to the foods you are feeding your body. It has no nutritional value but it does contain high caloric content.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Alcohol contains nothing but empty calories. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Having higher levels of testosterone can help with your workouts by making you more aggressive. There are several reasons why it does this. hydrated and even over hydrated muscles allows for a much higher anabolic environment. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. In fact. alcohol can have a detrimental effect on your progress. but drinking actually lowers protein synthesis by twenty percent. instead of topping with chocolate or candies. you must be careful not to overdo on the fats. so when those levels are down. it dehydrates your muscle cells. . magnesium. For one. That includes alcohol as well. Many people like a drink or two or even three to help them unwind and relax. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. But when you are a body builder. it slows down your metabolism hindering your body's ability to process foods. Alcohol consumption also hurts muscle growth. Not only that. iron and potassium. Because your cells aren't holding as much water. Not only will having a hangover lower your workout intensity. As many know. About a 1/2 cup is a good amount. relaxation and growth including calcium. it becomes much harder to build muscle. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. • Use olive oil in salad dressings and when cooking • When baking. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program.

and water unlocks the power of those vitamins. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. some of the load is transferred to the liver. as it helps remove excess nitrogen. water can help them work. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. your skin starts looking soft and puffy. Many vitamins are water soluble. The caffeine can increase fluid loss. coffee. and tea don't count either. but for body builders. The liver metabolizes stored fat for energy. water can actually reduce feelings of hunger. the kidneys can't function properly. and you should. urea (a toxic substance). In other words. If you're eating big to gain weight. If you're going to be using supplements in your body building program. you won't be doing yourself any good. you'll need much more. For body builders. Water is especially important when following a "high protein" diet. Contrary to popular belief. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. then you need even more water to help your kidneys do their work. Without enough water. When this happens. Use artificial sweeteners instead. Supplements like creatine work in part because it pulls water in muscle cells. A good diet is essential to an effective body building program. you need plenty of water. and ketones. if you're training hard. Water is part of every single metabolic process that the body undertakes. begins hoarding it. This water is stored in extra cellular spaces. so you're not getting the hydration you need. When water is in short supply. it burns less fat. creating an anabolic environment needed for muscle growth. then you need a basic mega-vitamin. Water flushes out toxins and other metabolic waste products from the body.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Soda. it can be especially important. Plus. thinking there's a shortage. If the liver is doing some of the kidneys' work. In addition. drinking water can actually help you shed excess water weight. Water is good for you anyway. but if your diet stinks. the body. You can workout with the intensity of a professional. For this to work properly.

• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit

1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6

8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt

Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for

Tie the chicken breasts together with butchers twine. In a separate bowl. spread with mustard/garlic mixture. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. thawed and dried 1 egg lightly beaten 8 oz. Cover and cook over medium heat for 10-20 minutes. Fish filets One 14 oz. Arrange fish and zucchini in a single layer in a large pan. Serve plain or over brown rice. or put toothpicks through them. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. garlic & oregano Arrange fish filets in a single layer in skillet. Cover with tomatoes and liquid. Ground Turkey Breast Sauce 1 lb. Uncover and cook an additional 15 minutes. Drizzle with lemon juice. salt and pepper in. Broil on top rack for 5 minutes. or until the fish easily flakes with a fork. drained capers Paprika to taste Rinse fish and pat dry. Sprinkle with paprika and capers. Pan Broiled Fish 1 lb. Top on whole wheat pasta or brown rice if desired. low fat ricotta cheese Salt & pepper to taste 4 boneless. Pour the spaghetti sauce in. . ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Optional: Garnish with lemon slices. slice in half and flattened Combine the onion. Put the all spice.15 minutes. and cheese mixture in a bowl. Add browned chicken. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Can diced tomatoes w/ basil. minced or pressed 2 tbsp. spinach. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Add the chopped onion and mushrooms. cover and cook on low for 45 minutes. Turn fish over. Serve. stirring occasionally. Serve over your favorite type of noodle. Serve. Put a dollop of the mixture into each chicken breast. frozen spinach. stir together mustard and garlic. egg. Bake at 350 degrees for 30-35 minutes. low-calorie Dijon mustard 1 clove garlic. skinless chicken breasts.

Chicken. and tuna. Cook tuna to desired doneness. Fiery Chicken Deluxe . Rice & Beans Cooked Shredded Chicken Breast 1/2 . low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Eat plain or on a bed of pasta. low fat mayonnaise 1 tbsp. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add tuna and sprinkle with seasoning. Microwave for approximately 1 minute when ready to serve. Top with lettuce or spinach leaves and second slice of bread. barbeque sauce In large bowl or Tupperware. or over some brown rice. or just use more egg whites. Chop egg whites and add to medium bowl.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. and chicken. mustard. Mix well and spread over bread. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. combine all ingredients and stir until well-mixed. plain. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. beans. Add tuna with an amount of Worcestershire Sauce that you like. You can eat this on some whole-wheat bread. This is also good cold. Cook to desired texture. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Add mayo. black pepper. Add barbeque sauce and stir together until well-coated. Add cheese if you like and let it melt after turning the burner off. combine rice.1 cup cooked brown rice 1/4 can red beans 2 tbsp.

minced 1 tsp.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. the juicier it will be) This works best with a Foreman-style grill. Give the asparagus a quick wash. Heat wine in a medium skillet over medium heat. then let it sit in the refrigerator for 3 . Cut chicken into two to four thin slices. Cover and cook 1 minute. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Put chicken slices in the container. Pre-heat. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Fresh bay scallops. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Place one slice of turkey bacon on each slice of chicken breast. or bake them for 25 minutes at 375 degrees. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. Place one asparagus stick on the top and start rolling it. salt with chicken in a container and really roll the chicken breast around in the mix. Once the roll is ready. mustard and honey. depending on how thick you would like your roll to be. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Add parsley and lemon juice. Snap off tough ends of asparagus and remove scales with vegetable peeler.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it.10 hours (the longer. Makes 2-3 servings Garlic Roasted Vegetables . rinsed and patted dry. and put the green beans in for 2 . cayenne pepper. add the salt and pepper. Let it marinate for 25 minutes. Add garlic and sauté 1 minute. Dried parsley Juice of 1/2 lemon 1 lb.

chopped 4 small zucchini. Combine all the vegetables into a tinfoil bag. peeled and cut into 6-8 wedges 1 large garlic bulb. celery. sealing with a pleat. Salt and pepper to taste. chopped 1 tbsp. Roast for about 1 hour 20 minutes or until tender. Sprinkle each with wine. or wrap roll-ups in plastic wrap for later use. Great with meat. dried fruit bits 1/8 cup celery. Salt and pepper to taste. or 3 tbsp. drizzle with oil and stir to coat. chopped 1 green onion. skinless chicken. Spread a little chicken mixture on lettuce leaf and roll up tightly. dried thyme. peeled and quartered 6 parsnips. cut in two pieces 1 tomato. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Drink. sunflower seeds 2 tbsp. Bake for 15 minutes. fresh. Repeat until mixture is used up. On the Grill: Turn barbeque to medium. drizzle with olive oil and stir to coat. Makes two servings Fish in Foil 1/2 lb. zucchini. and carrot. peeled and quartered 6 shallots. Top each piece of fish with tomato. Combine all the vegetables in roasting pan. broken into cloves and peeled 1 tbsp. fresh 4 tbsp. Cut two 12 in. Serve immediately. olive oil In the Oven: Preheat oven to 400 F. julienne 1 carrot. fruit bits. boneless. and pepper. and place in mixing bowl. Fold foil edges together. or 3 tbsp. dried rosemary. cooked 2 tbsp. Place a piece of fish on each square of foil. herbs. green onion. halibut. and yogurt. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. peeled and halved 2 medium onions.6 carrots. chicken and fish. Combine with sunflower seeds. Makes two servings Muscle Building Shake 1 cup ice cubes 3/4 cup egg whites 3/4 cup vanilla soy milk 1 cup frozen strawberries 1/2 banana 1/2 cup cranberry juice Put all ingredients in a blender and blend on high for 30 seconds. Roast for about 30 minutes or until tender. julienne 1 cup dry white wine 1 tsp. Chicken Salad Roll-ups 1 lb. square pieces of foil. Workout Energy Salad .

1 cup lettuce. high blood pressure. sprouts. Arrange salad on a bed of lettuce leaves. green beans. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. torn into bite-sized pieces 1/3 cup spinach. Weight control . cut in strips 1 cup broccoli. lemon juice. Shake vigorously. and onion. In a screw-top jar. parsley. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. mix olive oil with lemon juice and herbs. and sunflower seeds. combine lettuce. cucumber. peeled and sliced 1/3 tomato. In a screw-top jar. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. mustard. sliced 1 green onion. sliced 1/2 cup mushrooms. and diabetes. broccoli. The higher the fat. and shake until thoroughly mixed for the salad dressing. spinach. and pour over salad. Nutrition is very important when you are trying to build up muscle mass. Aerobic fitness is related to an individual's body fat. You don't necessarily have to be dieting. cooked and chopped 1 cup green beans. cooked and cut 1 stalk celery. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. avocado. carrots. torn into bite-sized pieces 1/3 cucumber. mushrooms. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. basil In a medium-sized salad bowl. yogurt. combine the vinegar.it's time to make the fitness connection In many cases fitness begins with weight reduction. mushrooms. sliced Fresh parsley In large salad bowl. and pepper. The spin-off is less likelihood of developing heart disease. Muscle Density Broccoli Salad 1/2 pound cooked steak. tomato. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. combine steak. celery. . cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme.

a. Stay away from food fads they are usually boring. Invest in yourself. (2) Get motivated. (3) A sense of accomplishment. Making nutrition work Improving your nutrition will increase your mileage in many ways. (3) Develop a strategy (diet. You can even lose weight while improving performance.. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. and so on). (1) Make a decision to lose weight and shape up. Enjoy the payoffs:. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . dehydration. unhealthy. exercise routine. (4) Carry out the strategy. (4) A feeling of pride. b. (2) An improved self-image. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Compare the benefits of a sound nutrition with the consequences of crash diets. lifestyle changes. and too strict and will lead only to temporary weight loss. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (1) A healthy appearance. headaches..

Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration

Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.

c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?

Food group day ?

Recommended servings

Your diet per

Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?

b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.

(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.

(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.

Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram

1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0

Nutrient: Water (necessary for life) Calories: 0

Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories

1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50

Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)

and dry beans group. broil. or simmer meat. poultry. (3) Remove skin from chicken or turkey.5 liter = 17 ounces .7 liter = 24 ounces . Many people. have a particular food obsession that must be recognized. You have to make and follow your own rules according to your ability to control what you eat. Good cookin' for good lookin . sauces. and diet according to your plan. Braise in covered pan on stove top or pan broil in a nonstick pan. and baked products. (1) TRIM fat from meat. you can include a favorite high calorie food item as a special occasional treat. piece of candy.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . however. (2) Roast. and add spices to enhance flavors. For them trying to eat just a cookie. But if you plan your diet. (2) Substitute plain. poultry or fish without adding fat. The urge to eat the whole thing becomes too great. The milk and cheese group.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally.a memo to the cook for cutting calories during food preparation a. Avoidance is one means of control. The meat. b. fish. soups. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. . (1) Use skim or lowfat milk in recipes when making puddings. bake. Cook meats on rack so that fat can drain off. or sparerib is too tempting.

(1) Steam. (5) Have boiled. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Season with herbs and spices. sauces. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. avoid those prepared in cream . If the meat has been fried (southern style chicken. or bake vegetables. The bread and cereal group. Some fruits may be broiled or heated with spices added for flavor. (3) Try lemon juice or vinegar on salads. butter. remove the coating and eat only the meat. c. and deep-fried food. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Substitute lower calorie ingredients. (3) Check ingredient labels for fat and sugar content. Remove all the visible fat from the meat. Dining tips a. or baked rather than fried potatoes. With a spoon or knife. d. (2) Go easy on sauces. Request diet salad dressing. boil. Starchy foods are not fattening when consumed in moderate quantities. Cut way back on regular salad dressings. b. steamed. d. (1) Use less fat and sugar than called for in recipes. schnitzel). or sour cream. The vegetable and fruit group. vinegar.(4) Chill meat broth until fat turns light and solid on top. or lemon juice for your salad. Check nutrition information label for total calories in each portion. Avoid gravies. butter. most restaurants have them. skim or peel fat off and discard. However. and margarine. c. broil. (2) Avoid recipes for baked products that require large amounts of fat and sugar.

These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites.) Sweet wine. macaroni. pies. g. cookies. Also. jam. 12 oz.6 oz. honey. unsweetened sodas.25 litre (8 oz. (1) Eat S-L-O-W-L-Y (2) Consume less fat. b. ice cream. European beer. . Carry individually packaged sugar substitutes to sweeten beverages. a few crackers or pretzels. Avoid rich desserts. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. jelly. USE SPARINGLY. Alcohol calories American beer. 4. 1/2 liter Cocktails. Low-calorie beverages. gelatin. (8) Plan snacks. e. c. cakes. Try a slice of lemon or lime in a glass of ice water. candy. Follow these tips to lose weight and body fat. baked potatoes with a small amount of sour cream or margarine is a good choice. rice. f. jigger Dry wine. if you must. For example. If you MUST have a snack. black coffee. regular soda. (3) Take smaller portions (4) Consume less sugar. or delicious low-calorie raw vegetables. have fresh fruits. Keep a food diary and monitor your own intake. pastry. Plan your food intake and abide by your plan. or spaghetti are good potato substitutes. .25 liter (8 oz.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Always check your intake for balanced nutrition and total calories. (1/2 cup) Hard liquor. 11/2 oz. noodles. and other sweets. Lowfat milk is also a nutritious choice. sugar. . and mineral water add no calories to your diet.sauces or deep-fried.

especially in snack foods. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 160 French fries. 25 nuts 252 Mixed. Each teaspoon supplies an additional 20 calories. 2 tbs 170 Cashews.d. soda. Lower in fat. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. Weight control . 1/2 liter 250 Creamy salad dressing. Lower in sugar. b. (Each teaspoon supplies an additional 45 calories). creamed. 1 cup 223 Beer (European). 12 ozs. 1/4 cup 340 Salted nuts: Peanuts. 1 ounce package 180 Chocolate candy. Become aware of how many calories you're consuming. 1 ounce 150 Grapefruit or orange juice. or sugared beverage. 2 scoops 200 Potato or corn chips.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce .) 840 Coke. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a.

c. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. Get motivated.3 oz. beef bologna 237 Lean ham 103 1 oz. anger. Make up your mind to control food instead of letting food control you. so why lose weight? b. it will be easy to give up these typical excuses. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. This is important if you plan on being successful at losing weight. Forget those old excuses: But I've got a large frame you know. big bones. Try not to be food centered. Don't be angry that you have to lose weight. think of it as something you have chosen to do. cream cheese 106 1 oz. Dieting is up to you if you are willing to try. I haven't weighed 180 pounds since I was 15 years old. but you want to strive to be the best. loneliness. You may be a good athlete now. . If you're serious about losing weight. or Gosh. Occupy your time with other activities not related to food. or Everyone in my family is big it's hereditary. or I can still workout OK. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. or discouragement.

Different foods contain different nutrients and other healthful substances. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. and Pasta Group: Foods made from grains (wheat. . Your body is adjusting to your new eating habits and changes are taking place. pause halfway through meals and don't stuff yourself. g. minerals. Cereals. carbohydrates (starch and dietary fiber).d. Construct new habit patterns. slow down. and other substances that are important for good health. e. To make sure you get all the nutrients and other substances you need for health. rice. and different whole grain foods differ in nutrient content. Make meals as pleasant as possible even if you are cutting down on what you eat. i. unless fat is added in processing. or at the table. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. overeating hurts no one but yourself. Breads. Stick with it! f. enjoy flavors. For best results. and oats) should form the foundation of a nutritious diet. in preparation. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. so choose a variety of whole and enriched grains. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Remember all the work it took to get you to your desired weight. Choose the recommended number of daily servings from each of the five major food groups. Don't let this be wasted effort. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Grain products are low in fat. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). You are always responsible for what you are eating. They provide vitamins. You should consume at least 6-11 servings daily from the base of the pyramid. Make your meals last longer. remember. No single food can supply all the nutrients in the amounts you need. Eating plenty of whole grains. Rice. h. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Don't cheat.

cauliflower. To ensure that you get essential vitamins and minerals. the more likely it is to have large amounts of vitamins and minerals. also provides fiber. A 1/2 cup of cooked rice. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. which is much smaller than the regular salad served with a restaurant dinner. Cook in a microwave. collards. cantaloupe. cereal. A 3/4 cup of fruit juice equals one serving. and stoned wheat and whole grain crackers. iceberg lettuce. steamer. Broccoli. The lighter colored vegetables. carrots. Other good choices are citrus fruits. spinach. Vegetables are nature's vitamins. kiwi. Choose dark green. To maximize the vitamin and mineral content of your vegetables. corn and oat bran). vitamins. If you choose fruit juice. tomatoes. don't overcook. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. whole grain muffins (bran. oat bran. A 1/2 cup of vegetables is about the size of a tennis ball. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. or minerals. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. strawberries. or cooked fruit. you should strive for 3-5 servings per day from this group. or a 1/2 cup of chopped. green peppers.Consuming the recommended daily intake is not difficult if you understand serving sizes. bananas. orange. or pasta is about the same size as your fist. canned. The best choices from this food group are bran cereals. Breakfast is a good opportunity to eat some fruit. such as cucumbers. and celery are mostly fiber and water with very little calories. whole wheat). A 3/4 cup of vegetable juice also constitutes a serving from this group. The darker the vegetable. in addition to providing vitamins and minerals. or wok only until tender crisp. Two to four servings of fruits are recommended each day. A serving size of raw or cooked vegetables is only 1/2 cup. A 1/2 cup of fruit is about the same size as a tennis ball. Brussels sprouts. Fruit Group: The fruit group. rye. whole grain breads and rice. and yellow vegetables. or winter squash are the best choices. Juice that you can see through . low fat bagels (pumpernickel. One cup of leafy raw vegetables is also a serving size. and most people eat more. and dried fruit. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients.

no vitamins. The recommended number of servings per day for this group is 2-3.(apple. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Most people are at one extreme or the other by consuming too much or not enough from this group. fiber. Eggs. including cheese. Sweets add taste and flavor. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). The milk group. grape. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Like the milk group. or 2 ounces of processed cheese (American) is considered a serving size. Poultry. and Cheese Group: These dairy products are a great source of protein. 1 ounce of cheese is about the size of four dice. One cup of milk or yogurt. Milk. however. 1 egg. For this reason. This means that they provide nothing to the body except calories. Meat. a 2 1/2 ounce soyburger. vitamins. 2 tablespoons of peanut butter. poultry. peanut butter. and is easily attainable. or 1/3 cup of nuts. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Oils. a 1/2 cup of cooked dry beans. or protein. a 1/2 cup of natural cheese (Cheddar or Swiss). Many no-fat or low-fat dairy products are available. Yogurt. A serving size of cooked fish. For example. roasting. Foods from this group are still an important part of a performance diet. A better food preparation choice is baking. Quick and easy choices include canned tuna. Fats. can also contain a large amount of fat. . this group can contain large amounts of fat as well. Fish. or grilling. vitamins. Most fats and sugars are nutrient poor. it does not mean that you should never eat these items. low-fat cheese. chicken. Top choices are 1% or skim milk. Two to three servings from this group are required each day. water. Dry Beans. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). peach nectar. minerals. The serving sizes typically consumed greatly exceed the nutritional requirement. frying food in fat (cooking oil) once in a while is all right. however. or prune juice). and minerals. However. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. sour cream. and yogurt. and yogurt. they are referred to as empty calories. milk. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. so you may not get your daily requirement for the essential nutrients. and minerals (fortified by law) especially calcium and riboflavin. which can't be made by the body. lentil soup. and beans.

There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. minerals. and cheese from the milk group. E. turkey from the meat and beans group. Some kinds of fat. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. walnuts. These foods include high-fat dairy products (like cheese. When eating out. choose small portions of foods. notice that many of the meals and snacks you eat contain items from several food groups. CHOOSE SENSIBLY The carbohydrates.Top choices from this group include olive oil. and proteins in food supply energy. vegetables. A baked potato is a better choice than mashed potatoes. but most people still eat too much saturated fat. Snacks and meals eaten away from home provide a large part of daily calories for many people. An apple is a better choice than applesauce. Fats supply energy and essential fatty acids. and K. so they can make it difficult for you to avoid excess calories. butter. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Also. Eating lots of fat of any type can provide excess calories. However. and carotenoids. Sometimes extra sugars are added to low-fat muffins or desserts. which is a better choice than apple pie. For example. whole milk. or a cup of low-fat milk or yogurt for a snack. In contrast. Try fruits. for example. Choose natural or less processed foods whenever possible. and . The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. berry jams. or lean meat. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. which is a better choice than potato chips. High-fat foods contain more calories than the same amount of other foods. Your pattern of eating is also important. whole grain foods. ask that it be grilled rather than fried. D. Choose them wisely. cream. low fat doesn't always mean low calorie. which is measured in calories. which is a better choice than apple juice. Food processing tends to remove vitamins. and fiber and add undesirable or questionable additives. a sandwich may provide bread from the grains group. fiber. molasses. and they help absorb the fat-soluble vitamins A. but choose sensibly. poultry. and they may be just as high in calories. increase the risk for coronary heart disease by raising the blood cholesterol. If you choose fish. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. You need some fat in the food you eat. and sodium. especially saturated fats. fats. or a favorite dessert.

Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. taking care to avoid excess calories. Unsaturated fats occur in vegetable oils. olives. Fish. and other cold cuts. or nuts daily. Trim fat from meat and take skin off poultry. Choose dry beans. Meat. shellfish. Use moderate amounts of food high in unsaturated fats. or lentils often. Eggs. . palm oil. bologna. egg yolks. lean poultry. lard. These foods include liver and other organ meats. tuna. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. fatty fresh and processed meats. Beans.Choose 2 to 3 servings of fish. and peanut oils are some of the oils high in monounsaturated fats. Poultry. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and coconut oil. shortening). Unsaturated oils include both monounsaturated fats and polyunsaturated fats. other lean meats. and dairy fats. Some fish.Choose vegetable oils rather than solid fats (meat and dairy fats. avocados. Vegetable oils such as soybean oil.If you need fewer calories. corn oil. decrease the amount of fat you use in cooking and at the table. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . Shellfish. . Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. canola. peas. and Nuts . and fatty fish like salmon. Try the lower fat varieties (check the Nutrition Facts Label). and mackerel. These foods include those high in partially hydrogenated vegetable oils. beans.regular ice cream). sausages. such as salmon. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Olive. salami. the skin and fat of poultry. sunflower. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. . such as many hard margarines and shortenings. Keep your intake of these foods low. most nuts.Limit your intake of high-fat processed meats such as bacon.

Try switching from whole to fat-free or low-fat milk. Sugars are carbohydrates and a source of energy (calories). and grains. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Prepared Foods . Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. In the United States. Choose foods lower in saturated fat and cholesterol. During digestion all carbohydrates except fiber break down into sugars. but may have few vitamins and minerals.Limit your intake of foods with creamy sauces. breads. and cheese. marbled steaks.Choose fruits as desserts most often.Choose fat-free or low-fat milk. . Foods at Restaurants or Other Eating Establishments . .Choose fish or lean meats as suggested above.Limit your intake of liver and other organ meats. . fat-free or low-fat yogurt. and low-fat cheese most often. Foods containing added sugars provide calories. . some vegetables. fruits. not the naturally occurring sugars in foods like fruit or milk. the number one source of added sugars is nondiet soft drinks (soda or pop). Examples of these foods include milk. This decreases the saturated fat and calories but keeps all other nutrients the same. and add little or no butter to your food.. Limit ground meat and fatty processed meats. Dairy Products .Use egg yolks and whole eggs in moderation. cereals. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Sugars and starches occur naturally in many foods that also supply other nutrients.

also are high in vitamins and minerals. Never stop learning about your diet and what you put into your body. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. There is no way to tell who might develop high blood pressure from eating too much salt. Some foods with added sugars. you need to go into it with as much information as you can. but when you do decide to switch to a meatless diet. presweetened cereals. Salt (sodium chloride) is the main source of sodium in foods. However. normal person. and fruit drinks and fruitades are also major sources of added sugars. Intake of a lot of foods high in added sugars. You will face no nutritional deficiencies. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. is of concern. Salt is found mainly in processed and prepared foods. like soft drinks. and some cooking styles call for adding a very salty seasoning such as soy sauce. cakes and cookies. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. The reasons for switching to a vegetarian lifestyle are many. You may be able to reduce your chances of developing high blood pressure by consuming less salt.Sweets and candies. consuming less salt or sodium is not harmful and can be recommended for the healthy. like chocolate milk. Some people add salt or a salty seasoning to their food at the table. High salt intake also increases the amount of calcium excreted in the urine. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. . Not all foods with added salt taste salty. the firmest link between salt intake and health relates to blood pressure. Only small amounts of salt occur naturally in foods. Eating less salt may decrease the loss of calcium from bone. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. At present. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Choose and prepare foods with less salt. and sweetened canned fruits. Some recipes include table salt or a salty broth or sauce. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures.

. grains and nuts. Vegetarians live on a diet of grains. game. • Lacto-vegetarian: Eats dairy products but not eggs. • Vegan: Does not eat dairy products. Being higher on the food chain. Vegetarians not eating anything containing dairy products or eggs are called vegans. are well documented. milk and milk products. vegetables and fruit. including pesticides. • Macrobiotic: A diet followed for spiritual and philosophical reasons. including sterols. I have included this section for your personal choice. There are over 20. This is the most common type of vegetarian diet. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. or slaughter by-products such as animal fats. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. shellfish or crustacean.Animal foods are higher in fat than most plant foods. or any other animal product. seeds. The diet progresses through ten levels. growth hormones and other veterinary drugs that are given to livestock animals. You might be surprised to know that there are many different types of vegetarians. fish. poultry. eventually reaching the level of a brown rice diet. Not all levels are vegetarian. fish. A vegetarian does not eat any meat. eggs. though each level gradually eliminates animal products. Vegetarian foods tend to cost less than meat based items. antibiotics. with or without free-range eggs. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. particularly saturated fats. A type of vegan diet where very few processed or cooked foods are eaten. Whatever your reason for wanting or not wanting to become a vegetarian. in secondary consumption of antibiotics. The list can go on and on. Plants do not contain cholesterol. etc. The dangers herein. • Fruitarian. Aims to maintain a balance between foods seen as ying (positive) or yang (negative).000 different drugs. poultry or any slaughterhouse by-product such as gelatin. becoming increasingly restrictive. These drugs are consumed when animal foods are consumed. Being healthier on a vegetarian diet means spending less on health care. herbicides. animal foods contain far higher concentrations of agricultural chemicals than plant foods. The highest levels eliminate fruit and vegetables. nuts. Consists mainly of raw fruit.

The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. In fact. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. They were freaked out by the thought of consuming something that at one time could look them in the eye. big business began changing the way food was not only distributed. many years ago. . That includes chicken. Persons consuming fish but no meat are sometimes called pescetarians. but also how it was processed for human consumption. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. There really is no single vegetarian eating pattern as you can see from the definitions above. people survived on what they could grow or kill.Other terms can be used in describing various vegetarian diets. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. because choosing to eat as a vegetarian is such a personal decision. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Somewhere along the way. though their exact meaning can differ. The women would grow huge gardens that would provide the rest of the nutrition. The term strict vegetarian may refer to a vegan diet. the food was pure and unprocessed. Back then. though in other cases it may simply mean a lacto-ovo-vegetarian diet. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Many. but not fish. Men would kill deer. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. cows. and pigs to provide food for their families. The meat was cleaned and cured without chemicals or preservatives.

It is a lot cheaper to buy vegetarian foods instead of meat.Initially. Let's look at some common reasons people give for eating meatless meals. and other diseases.for anyone! Many animals are also infected with diseases due to poor living conditions. Mad cow disease is a very real illness that causes dire circumstances even death. They are also often injected with artificial hormones to increase meat production. Plus. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. elevated blood pressure. Some of us still don't have much concern over our processed foods. . It's true that the way we process meats can begin in a not so pleasant way. Once they are killed. even before the animals are sent to a slaughterhouse. In fact. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. They have decided that eating pure and natural foods instead of processed foods are the way to go. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Studies were conducted. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. surveys were taken. and results were published that indicated some of these processing procedures weren't as safe as originally thought. They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. Meat . but others have taken a different turn. Then concern began to arise as to how safe these foods really were.are reason enough for some people to give up meat.especially red meat .is often associated with higher risks of heart ailments. This can't be healthy . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Another good reason is that meat is expensive. These two instances . Horror stories include bashing the beast in the head or giving them a shot to the brain abound.the way animals are killed and the preservatives put into the meat . people just accepted the fact that processed foods were a way of life.

Their immune system is stronger. Certain components of food help our bodies not only operate more efficiently. Vegetarians have fewer physical complaints. and enjoy very productive lives. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. Whatever the reason. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. there can be little doubt that eating a vegetarian diet is a healthier way to eat. calcium. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. but keep us from getting sick. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. are healthier. and imposes fewer burdens and impurities on the body. fewer dental problems. provide a wider range of nutrients. most people choose a vegetarian diet for health reasons. Protein. they live longer. and thus smaller medical bills.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. their bodies are more refined. make less frequent visits to a doctor. This is simply not true. A vegetarian diet is healthy because it is typically low in saturated and total fat. Vegetarians are less susceptible to major diseases that afflict present-day society. It's just a more productive and less invasive way to eat that gives way more benefits than not. As a result. and vitamins are all contained in our foods. They include: . and their physical appearance is better. There are six food groups in the vegetarian diet. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. Medical studies have proven that a vegetarian diet is easier to digest.

• Nuts & Seeds . veggie burgers. Protein is very important in the diet.tofu. Meat supplies protein. although they are needed in varying quantities. vitamins and minerals. etc. and E. Nutrients are usually divided into five classes: carbohydrates. in addition to the above. rye. Carbohydrate. baked beans. peanuts. tempeh. oats. • Pulses: peas. walnuts. barley.wheat (bread & pasta). almonds. • Grains/cereals: wheat (in bread.almonds. • Seeds: sesame. millet. • Dairy products or Soya products . D. • Soya products: tofu. potassium and phosphorous). textured vegetable protein. pasta etc). Potatoes are a useful cereal alternative. Women need about 45g of protein a day (more if pregnant. flour. etc. hazelnuts. sunflower. brazils. lentils. • Vegetable oils and fats . walnuts. fats (including oil). pumpkin. sesame seeds. etc. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. linseeds. Still. sunflower seeds. some B vitamins and minerals (mostly iron. pine kernels etc. supplies vitamins A. rice. lentils. lactating or very active). soya milk. fat. it is worth remembering that everything you eat gives you a whole range of essential nutrients. We also need fiber and water.kidney beans. maize. chick peas. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. rice.• Cereals/grains . men need about 55g (more if very active). soya protein etc. maize (sweet corn). barley. tempeh.margarine or butter. oats. zinc. Most foods contain a mixture of nutrients (there are a few exceptions. cashews. beans. rye. All these nutrients can be easily obtained by vegetarians from other sources. • Pulses . All are equally important to our well-being. • Fruit & vegetables. Evidence suggests that excess protein contributes to degenerative diseases. . Fish. and the mineral iodine. proteins. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12.

but eight cannot be made. whether we are meat-eaters or vegetarians. barley. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. e. or rice and peas. macaroni cheese. The unrefined carbohydrates. such as potatoes and parsnips. we don't have to worry about complementing amino acids all the time. Contrary to previous . It is now known that the body has a pool of amino acids so that if one meal is deficient. oats. milk and ordinary table sugar.• Dairy products: milk. We mix protein foods all the time. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Refined sources of sugar are best avoided as they provide energy without any associated fiber. cheese. Single plant foods do not contain all the essential amino acids we need in the right proportions. any deficiency in one is cancelled out by any excess in the other. Adding dairy products or eggs also adds the missing amino acids. complex carbohydrates or starches and dietary fiber. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Carbohydrates are the body's main source of energy. porridge. vitamins or minerals and they are also the main cause of dental decay.g. rye) and some root vegetables. • Free range eggs. The sugars or simple carbohydrates can be found in fruit. A few examples are beans on toast. This is not as alarming as it sounds. as long as our diet is generally varied and well-balanced. It is a normal part of the human way of eating. it can be made up from the body's own stores. quiche. muesli. rice. There are three main types: simple sugars. pasta. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Complex carbohydrates are found in cereals/grains (bread. Even those foods not considered high in protein are adding some amino acids to this pool. they have to be provided in the diet and so they are called essential amino acids. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. There are 20 different ones in all. yoghurt (butter and cream are very poor sources of protein). Amino acids are the units from which proteins are made. Because of this. buckwheat. millet. We can make many of them in our bodies by converting other amino acids. but when we mix plant foods together. Most of our carbohydrates are provided by plant food.

linoleic and linolenic acids. Two of these fatty acids. are termed essential as they must be provided in the diet. pulses and green vegetables. with the exception of palm oil and coconut oil. pantothenic acid and biotin. Too much fat is bad for us. Like proteins. as it is now termed. It is added to most margarines. In fact starchy foods are very filling relative to the number of calories that they contain. fruit (fresh and dried) and vegetables. Fiber can be found in unrefined or wholegrain cereals. folate. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. refers to the indigestible part of a carbohydrate food. leafy green vegetables and fruits like apricots and peaches. B3 (niacin). orange or yellow vegetables like carrots and tomatoes. are best used for frying as the poly-unsaturated fats. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. but a little is necessary to keep our tissues in good repair. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. for the manufacture of hormones and to act as a carrier for some vitamins. fats are made of smaller units.belief a slimming diet should not be low in carbohydrates. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. . such as olive oil or peanut oil. nuts & seeds. called fatty acids. B12 (cyanocobalmin). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). • B Vitamins: This group of vitamins includes B1 (thiamin). Mono-unsaturated fats. B2 (riboflavin). This is no problem as they are widely found in plant foods. The one thing they have in common is that only small quantities are needed in the diet. like sunflower or safflower oil are unstable at high temperatures. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). B6 (pyridoxine). or in sufficient quantities. Dietary fiber or non-starch polysaccharide (NSP). Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all.

whole meal bread. Minerals perform a variety of jobs in the body. molasses. • Vitamin C: Fresh fruit. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. dried fruits (especially apricots and figs). . soya milks. Found in dairy produce. • Vitamin K: Fresh vegetables. leafy green vegetables. nuts and seeds (especially sesame seeds). bread. lentils and pulses. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. tap water in hard water areas. • Vitamin E: Vegetable oil. Vegetable sources of iron are not as easily absorbed as animal sources. It is also added to most margarine and is present in milk. all leafy green vegetables and potatoes. Found in leafy green vegetables. eggs. dried fruits. Vitamin D helps calcium to be absorbed. Vitamin B12 is added to yeast extracts. The very young. cereals and bacterial synthesis in the intestine. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. These sources are usually adequate for healthy adults. cheese.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. • Iron: Needed for red blood cells. but a good intake of vitamin C will enhance absorption. salad vegetables. wholegrain cereals. eggs. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cheese and butter. veggie burgers and some breakfast cereals.

calcium deficiency may lead to osteomalacia (softening of bones). lentils and wholegrain cereals. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. sesame and pumpkin seeds. The main function of calcium is structural. This causes bones to be brittle and liable to fracture. Osteoporosis can be due to calcium deficiency. Dairy products also have plenty of iodine. muscle contraction and nerve impulse transmission. There is continuous movement of calcium between the skeleton and blood and other parts of the body. The skeleton of a young adult male contains about 1. In adults. Metabolites of Vitamin D are important in this. • Iodine: Present in vegetables. Found in green vegetables. Calcium is also needed for blood clotting. about 99% is in the bones and teeth where it plays a structural role. This usually occurs after 35- . Calcium also plays a role in cell biology. but the quantity depends on how rich the soil is in iodine. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Sea vegetables are a good source of iodine for vegans. Calcium can bind to a wide range of proteins altering their biological activity. Of the body's total calcium. increasing re-absorption of calcium by bones. This is finely controlled by hormones. activating clotting factors. This is important in nerve impulse transmission and muscle contraction. cheese.• Zinc: Plays a major role in many enzyme reactions and the immune system. Bone loss occurs with age in all individuals.2 kg of calcium. This involves loss of calcium from the bones and reduced bone density. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. CALCIUM Calcium is the most abundant mineral in the human body. This may be related to repeated pregnancy with lengthy breast feeding.

. sesame seeds). However. A low level of calcium in the blood and tissues can cause hypocalcaemia. Reduced intake leads to increased efficiency of absorption. Calcium balance can be affected by a range of other factors. leafy green vegetables. In severe cases muscle spasms may occur. brazil nuts. being underweight. tofu. and oxalic acid. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Bone loss is greatest in women following the menopause. This is thought to be due to animal protein increasing calcium loss from bones. whole cereals and raw vegetables is one of these. found in certain fruits and vegetables can also bind calcium. and dried fruit are all good sources of calcium for vegetarians. Uronic acid. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. This is due to reduced levels of the hormone.40 years and involves the shrinking of the skeleton. Adaptation to both high and low calcium intakes occur. Vitamin D is essential for absorption of calcium from the gut. This involves sensations of tingling and numbness and muscle twitches. oestrogen. Phytic acid. smoking and alcohol can all increase the risk. Most flour is fortified with calcium carbonate so cereals can also be a good source. urine and sweat. other research has found no difference between vegetarians and omnivores. Calcium is present in a wide range of foods. diets habitually high in these acids are not thought to have a major effect on calcium absorption. This is called tetany. Dairy products. Lack of exercise. nuts and seeds (almonds. In infants and children calcium is retained for new bone growth. A number of substances can inhibit the absorption of calcium. Calcium is lost in the feces. Postmenopausal women are particularly at risk from osteoporosis. vomiting and calcium deposition in the heart and kidneys. Calcium loss is reduced if dietary calcium is low. Calcium is also lost during lactation in breast milk. Calcium loss is roughly equal to dietary calcium in adults. The risk of osteoporosis may be altered by factors other than diet. Hard water may also provide calcium. Excess calcium in the blood can cause nausea. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Meat is a very poor source of calcium. a component of dietary fiber. This usually results from excessive doses of vitamin D and can be fatal in infants. Saturated fats can also lessen calcium absorption. However. found in bran.

The term lipids include both fats and oils. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Therefore. These can be either saturated. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium. Fats tend to be solid at room temperature whilst oils are liquid. Fats consist of fatty acids and glycerol. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Fats and oils are essentially the same. Pregnant adolescents are an exception to this. There are about 16 different fatty acids commonly present in foods. Fats can be classed as either saturated. having particularly high calcium needs. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Saturated fat raises the level of cholesterol in the blood. Foods rich in saturated fats are usually of animal origin. Nearly all the fats in our bodies and in foods are triglycerides.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. being made up of three fatty acid molecules to one glycerol molecule. calcium absorption from the gut increases and no additional calcium is generally needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. monounsaturated or polyunsaturated. monounsaturated or polyunsaturated. Vegetable fats are generally unsaturated. The building blocks of fats are called fatty acids. . Cholesterol is present in animal foods but not plant foods. This depends on the type of chemical bonds present in the fatty acid. The nature of fat depends on its constituent fatty acids.

then it is unsaturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. suet and meat fat are saturated fats. They are usually of plant origin. D. Plant oils may be hardened by the addition of hydrogen atoms. If there is just one double bond then it is monounsaturated. These are linoleic acid and alinolenic acid. Fats have a number of important functions in the body. As well as being a concentrated source of energy.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Unsaturated fats are liquid at room temperature. lard. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Two fatty acids are termed essential fatty acids. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Hydrogenated vegetable oils are often present in margarine and other processed foods. However. The body can make its own cholesterol and so a dietary source is not required. fats act as carriers for fat-soluble vitamins A. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. They are widely present in plant oils such as sunflower. . Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. These must be present in the diet as the body is unable to make them itself. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. If there is more than one then it is polyunsaturated. converting double bonds to single bonds. arachidonic acid is not an essential fatty acid as was once believed. Butter. Cholesterol belongs to the sterol group of fats. though fish oils may also be high in polyunsaturated fatty acids. It is present in all animal tissues but is absent from plants. fish oils are sometimes used therapeutically. This process is known as hydrogenation. Because of this conversion. rapeseed and soyabean oils. E and K. Saturated fats tend to be animal fats and are solid at room temperature. For this reason. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond.

Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Olive oil is a monounsaturated fat. These complex molecules are called lipoproteins. including alcohol. Coconut oil and palm oil are vegetable sources of saturated fats. . Lard and suet are saturated fats. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Because of this high blood cholesterol is linked with heart disease. These are called the cis and trans forms. It has been suggested that trans-fatty acids can increase the risk of heart disease. Unsaturated fatty acids can exist in two different geometric forms. HDL cholesterol may help protect against the risk of heart disease. especially when exposed to heat or sunlight.Cholesterol is transported in to various proteins. C and E offer protection against free radicals. Cholesterol may form plaques on artery walls if levels in the blood are too high. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Hydrogenation of margarine causes this to occur. Egg yolks and highfat dairy products are high in cholesterol. There are four main types of lipoprotein involved in cholesterol transport. This can lead to atherosclerosis. A number of factors. Unsaturated fatty acids exist naturally in the cis form. It is the LDL cholesterol which has been linked to heart disease. Meat. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. eggs and dairy products all contain saturated fats. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Anti-oxidants such as vitamins A. Polyunsaturated fats can also generate free radicals. Saturated fats are nearly always from animal foods. stress and environmental pollutants can increase the generation of free radicals in the body. Polyunsaturated fats are usually from plant sources. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Fresh fruit and vegetables are rich in these anti-oxidants. Cholesterol is present in all animal foods but not plant foods. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. saturated fat raising blood cholesterol.

Iron is essential for the formation of hemoglobin. Symptoms of anemia include tiredness. Dietary advice is to reduce this. people with low iron levels having lowered resistance to infection. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. breathlessness. However. The remainder is stored in the liver. 1/3 suffering from severe deficiency and anemia. It also plays a vital role in many metabolic reactions. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Iron deficiency is the most prevalent nutritional problem worldwide. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron deficiency can lead to anemia. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. which acts as an oxygen store in muscle tissue. Advice to vegetarians is to keep fat intake to a minimum. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. All these symptoms are associated with decreased oxygen supply to tissues and organs. A small amount is present as myoglobin. Vegetarian diets tend to be lower in fat than omnivore diets. Iron also plays an important role in the immune system. Research has also shown iron deficiency to be associated with impaired brain function. and iron deficiency in infants can result in impaired learning ability and behavioral problems. headaches. spleen and bone-marrow. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. IRON Iron is an essential component of hemoglobin. the red pigment in blood. loss of appetite and pallor. In developed countries. lack of stamina. between 10-20% of child-bearing age women are said to be anemic.Currently it is believed that around 42% of energy in the typical diet is from fat. and to use olive oil for cooking purposes. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. 2/3 of which is present in hemoglobin. .5g of iron. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. transporting oxygen in the blood to all parts of the body. insomnia. The body contains between 3.5 and 4.

Citric acid. the amino acids in one protein compensating for the deficiencies of another. green peppers. pulses such as lentils and kidney beans. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. amino acids and alcohol can also promote iron absorption. oxalates and phosphates present in plant foods can inhibit absorption. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Iron absorption can also be influenced by the amount of iron in the diet. and fresh leafy green vegetables. Unlike animal proteins. leafy green vegetables. Non-haem iron is less easily absorbed by the body than is haem iron. Excess dietary protein may lead to health problems. Lowered levels of iron in the diet result in improved absorption. The absorption of iron is influenced by other constituents of a meal. a varied vegetarian diet means a mixture of proteins are consumed. whilst in plant foods iron is present as non-haem iron. Fiber may also inhibit absorption. Foods rich in vitamin C include citrus fruits. as can tannin in tea.Dietary iron exists in two different forms. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Phytates. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. These are the essential amino acids. Vitamin C greatly increases the absorption of non-haem iron. Good sources of iron for vegetarians include wholegrain cereals and flours. There are about 20 different amino acids. plant proteins may not contain all the essential amino acids in the necessary proportions. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. However. eight of which must be present in the diet. Proteins are made up of smaller units called amino acids. Haem iron only exists in animal tissues. blackstrap molasses. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. sugars. and some dried fruits. . despite a high intake of fiber and phytate.

histidine is also considered to be an essential amino acid. oats. and lysine. each with their own unique amino acid composition. A typical protein may contain 500 or more amino acids. protein is used. tryptophan. the essential amino acids cannot be made and so they must be supplied in the diet. hydrogen. free-range eggs and some dairy products (milk. cereals (wheat. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Excess protein may also be converted to fat and stored. Proteins in skin and bone provide structural support. The amino acid that is in shortest supply is called the limiting amino acid. threonine. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. cheese and yoghurt). Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. They play a crucial role in virtually all biological processes in the body. However. isoleucine. soya milk and textured soya protein such as soya mince). valine. Protein can also provide a source of energy. Certain amino acids can be made by the human body. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. pulses. Amino acids are simple compounds containing carbon. methionine. Good sources of protein for vegetarians include nuts and seeds. Proteins are essential for growth and repair. oxygen. Most foods contain at least some protein.Proteins are highly complex molecules comprised of linked amino acids. There are about 20 different amino acids commonly found in plant and animal proteins. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. nitrogen and occasionally sulphur. Different foods contain different proteins. All enzymes are proteins and are vital for the body's metabolism. . If the protein is low in one or more of the essential amino acids the protein is of a lower quality. and rice). Amino acids link together to form chains called peptides. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. phenylalanine. and the transmission of nerve impulses are all dependent on proteins. Muscle contraction. immune protection. soya products (tofu. For children. Many hormones are proteins. The eight essential amino acids required by humans are: leucine.

Protein quality is usually defined according to the amino acid pattern of egg protein. Soya is a high quality protein on its own which can be regarded as equal to meat protein. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. and in some cases better. leads to a high quality protein which is just as good. muesli with milk (soya or cow's). For instance. This is known as protein complementing. such as a grain with a pulse. and rice with peas or beans are all common examples of protein complementing. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Vegetarians and vegans eating a well-balanced diet based on grains. Many plant proteins are low in one of the essential amino acids. it has been thought that protein complementing needed to occur within a single meal. which is regarded as the ideal. This is why plant proteins are sometimes referred to as low quality proteins. Beans on toast. than protein from animal foods. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . This does not mean that vegetarians or vegans go short on essential amino acids. seeds. cheese or peanut butter sandwich. it is not surprising that animal proteins. grains tend to be short of lysine whilst pulses are short of methionine. milk and cheese tend to be of a higher protein quality than plant proteins. The limiting amino acid tends to be different in different proteins. This means when two different foods are combined. the amino acids in one protein can compensate for the one lacking in the other. As such. Combining plant proteins. Previously. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. pulses. such as meat. However.

Symptoms include excessive tiredness. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. involving the degeneration of nerve fibers and irreversible neurological damage. particularly the bone marrow tissues responsible for red blood cell formation. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Fermented soya products. This is especially important in tissues where cells are dividing rapidly. Deficiency can cause anemia. There has been considerable research into proposed plant sources of vitamin B12. It contains cobalt. and algae such as spirulina have all been suggested as containing significant B12. If B12 deficiency occurs. the maintenance of the nervous system. . DNA production is disrupted and abnormal cells called megaloblasts occur. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. eggs and dairy products. can also occur.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. seaweeds. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. Vitamin B12 neuropathy. This results in anemia. Because infants and children are growing they require more protein than adults (proportional to their body weight). Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells. It is exclusively synthesized by bacteria and is found primarily in meat. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. and so is also known as cobalamin. B12 is necessary for the rapid synthesis of DNA during cell division. While vegetarian diets usually meet or exceed protein requirements. they are typically lower in total intake of protein than non-vegetarian diets. and growth and development in children. However.

Vitamin B12 can be stored in small amounts by the body. Vitamin B12 is excreted in the bile and is effectively reabsorbed.breathlessness. folic acid also being necessary for DNA synthesis. This is known as enterohepatic circulation. analysis of fermented soya products. Around 80% of this is stored in the liver. and poor resistance to infection. including vegans and some vegetarians. B12 is also important in maintaining the nervous system. known as B12 analogues. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. known as intrinsic factor. Other symptoms can include a smooth. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. shoyu and tamari. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. People on diets low in B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. In comparison. The only reliable unfortified sources of vitamin B12 are meat. Spirulina. and nori. When deficiency occurs. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Assay methods used to detect B12 are unable to differentiate between B12 . it is thought that this is due to the presence of compounds structurally similar to B12. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. However. an algae available as a dietary supplement in tablet form. seaweeds and algae have all been proposed as possible sources of B12. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. sore tongue and menstrual disorders. including tempeh. miso. listlessness. These cannot be utilized to satisfy dietary needs. There has been considerable research into possible plant food sources of B12. pallor. However. have both appeared to contain significant amounts of B12 after analysis. Fermented soya products. may be obtaining more B12 from re-absorption than from dietary sources. found no significant B12. a seaweed. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. dairy products and eggs. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Anemia may also be due to folic acid deficiency. Total body store is 2-5mg in adults.

7 µg. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A boiled egg contains 0. Pregnant women are not thought to require any extra B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Lactating women need extra B12 to ensure an adequate supply in breast milk. It helps with the healing of wounds and is a vital component of many enzyme reactions. Bacteria present in the large intestine are able to synthesize B12. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs.2 µg. A slice of vegetarian cheddar cheese (40g) contains 0. Human feces can contain significant B12. B12 has very low toxicity and high intakes are not thought to be dangerous. soya milks. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Vecon vegetable stock. Zinc is vital for the healthy working of many of the body's . These include yeast extracts.and its analogues. veggie burger mixes. vegetable and sunflower margarines. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. the bacteria produce B12 too far down the intestine for absorption to occur. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs.5 µg. as the B12 analogues can compete with B12 and inhibit metabolism. B12 not being absorbed through the colon lining. though little is known about this. 1/2 pint of milk (full fat or semi skimmed) contains 1. textured vegetable protein. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Boiling milk can also destroy much of the B12. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. and breakfast cereals. particularly in areas where hygiene standards may be low. A range of B12 fortified foods are available. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. In the past. However.

a poor immune response and skin problems. pulses and nuts. and in liver function. nuts. lipids and energy. As a component of many enzymes. found in bran. The first signs of zinc deficiency are impairment of taste. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Only 20% of the zinc present in the diet is actually absorbed by the body. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. beans and lentils. Particularly high concentrations are in the prostate gland and semen. and decreased growth rate and mental development in infants. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. . The recommended amounts of zinc for adult men are 1/3 higher than those for women. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. 60% is found in muscle. Dietary fiber and phytic acid. 30% in bone and about 5% in our skin. inhibit zinc absorption. delayed wound healing. zinc is involved in the metabolism of proteins. Zinc has a range of functions. anorexia nervosa. diarrhea.systems. Other symptoms of zinc deficiency can include hair loss. The more sexually active a man the more zinc he will require. It is always better to seek the advice of an expert before dosing yourself with supplements. fatigue. carbohydrates. Good sources for vegetarians include dairy products. It is thought that zinc supplementation can help skin conditions such as acne and eczema. alcoholics and those suffering from trauma or post-surgery. in insulin activity. prostate problems. Zinc is found in all parts of our body. yeast. Our body contains about 2-3g of zinc. There are no specific storage sites known for zinc and so a regular supply in the diet is required. wholegrain cereals. particularly in association with protein foods. seeds and wholegrain cereals. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. in the metabolism of the ovaries and testes.

Breast feeding mothers need extra zinc in their diet.g. but getting started with this new lifestyle takes not only dedication. Excess zinc is toxic. Too much zinc will interfere with the metabolism of other minerals in the body. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. hair. Baking can destroy over half the phytic acid in whole meal bread. You will have a larger chance of not succeeding if you do it this way initially. Zinc is lost via the feces.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. A vegetarian diet makes you a healthier person. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. vomiting and fever. such as Iran and other Middle East countries. particularly iron and copper. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. It can be a shock to your body if you go cold turkey and give up everything meat in the first stages of this transition. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. phosphates. A deficiency of zinc in the diet means zinc absorption is improved. but it is thought that demands are met by increased absorption from the gut. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. but also some common sense. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. semen and also menstruation. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. urine. sweat. EDTA. . Various chemicals added to many processed foods can also reduce zinc absorption e. Pregnant women do need extra zinc. skin.

but always be a learner when it comes to your body and what you put into it. As you get more confident about vegetarian food. remember to let them know in advance that you are vegetarian. If you've grown up eating meat. but investing in a cook book is a great way to start. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. And. Be careful about hidden non-veggie ingredients in foods. Learn as much as you can about nutrition and what your body needs to thrive and prosper. then two or three days and eventually every day. there are literally hundreds of vegetarian cookbooks around. this can be difficult. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Others eat vegetarian food one day a week.usually from people who know very little about their own health and dietary needs.Some people start out by eliminating red meat first. You'll have to change your habits. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Be prepared to take a little teasing or snide remarks. tofu. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. then fish. but you can learn to stay healthy by understanding what it is your body needs. Don't go it alone. . The important thing is to work out what will suit you and stick with it. Vegetarians are sometimes the brunt of jokes and prejudices . cous cous and all sorts of vegetables. we'll give you some great veggie recipes. take the next step by making sure you always buy free-range eggs and vegetarian cheese. A little later in this book. including meat alternatives like mince and sausages made from soya or Quorn(tm). We've given you most of what you need to know in the above chapters. Try something new. to avoid any embarrassment when friends are cooking for you. Educate yourself by reading labels or making all your food yourself. pulses. then poultry. Buy a vegetarian cookbook (or borrow one from your local library). Don't be put off by a bit of teasing or ill-informed scare stories.

Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. frozen chips etc . vegetable oil. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. free-range eggs. Most people keep a few stock items in their kitchen cupboard or freezer.will be suitable for vegetarians . many meat-flavored varieties are actually vegetarian) Yeast extract (e. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. pumpkin. but you don't need to buy everything! In fact. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. Then you'll need to stock up on vegetarian friendly foods.g. flour. Don't throw that food away. That includes anything made with animal products or preservatives.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Donate it to a church or local food pantry.bread. Many of the basics . dairy products. sunflower and many others) The list looks long.

Bean burgers. If you know you are going to be eating in restaurant X on Saturday. pulses or just vegetables. pasta sauces and soups are all suitable for vegetarians already. Look at the soup bars also. scrambled eggs. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. such as spaghetti bolognaise. chili. call ahead and ask if they offer vegetarian entrees and if not. or stick with more familiar tastes if you prefer. If you find yourself in that predicament. many of the soups are bean based with no meat. well stocked salad bars. pizzas. . Many of your favorite dishes. stir-fry and curries can be made with soya mince. If not. If not. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. baked beans. all have something vegetarian on the menu. you will almost always be able to find a vegetarian friendly meal on the menu. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. ratatouille. Most chefs in quality restaurants <http://www. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal.html> are more than happy to whip something up. Most all of the better chain food restaurants have salad bars. It shows their talent. DINING OUT For many new or wannabe vegetarians. veggie sausages.com/theme/609/restaurants. many cheeses and all sorts of ready meals. Most often than not.associatedcontent. that fear keeps them from accepting dinner invitations from family and friends. If you are going to a quality restaurant or one that is locally owned. ask your server what is available.Eating vegetarian is a real culinary adventure. Once you've broken out of the conventional meat-and-two-vegetable routine. Or worse. feeds their ego and gets you an outstanding meal. can something special be prepared. jacket potatoes. you can break all the rules. Many have extensive. you will get a yes.

Italian restaurants are another great option for vegetarians.just ask that your meal be prepared with vegetable oil instead. or even a cheese-less pizza topped with vegetables. Many Italian soups. dolma (stuffed grape leaves). At the big chain restaurants like Olive Garden or the Spaghetti Factory. you have a delightful adventure ahead of you . are just as tasty as the meat-loaded kind. a traditional. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. called ghee . Japanese. be aware that many Indian dishes are prepared using clarified butter. offering delicious vegetable entrees. Tell your waiter that you don't eat meat. and not beef or chicken). Depending on the chain. such as pasta fagioli. If you're new to Indian cuisine. spanikopita (spinach pie) and salad made with a grain called tabouli.some dishes that sound vegetarian on the menu may contain meat or eggs. you can have gazpacho (a cold vegetable . The Indian diet has a rich tradition of vegetarianism. too. delightful little pastries stuffed with meat. If you thought you'd never dine again under the Golden Arches. Order your salad with no meat and you're set to go. And if the gang heads out for pizza. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Just take a moment to quiz your server about how the dishes are prepared . and restaurants offer a selection of vegetable curries and dishes made with chickpeas. baba ganoujh (a delicious eggplant spread). Other ethnic options are excellent choices for vegetarians. too. Plain cheese pizza. Indian restaurants are terrific for vegetarians. you were wrong. If you like Mexican fare. which are an excellent source of protein (and delicious). Hit a Greek restaurant and load up on hummus. spicy lentil dish. and they'll make sure your meal comes the way you want it. though. rice and noodles. ovo lactos have lots of options.try dal. and samosas. you can add a baked potato.Even fast food restaurants are getting into the healthy trend. which is loaded with vegetables. don't fret . Most fast food chains now offer garden salads in a wide variety of different flavors. although not all cities have them. as well. Chinese restaurants are great for vegetarians. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. especially the ovo lactos. Pasta with meatless marinara sauce is a staple menu item. get their protein from rice and beans (just make sure that they use vegetable broth. or Mexican food. as it pasta primavera. yogurt and fruit or a number of other meatless items off the menu.

fundamentally. enchiladas. Etiquette is. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. loved one that you are indeed paying attention to your health. enjoy the company and have a good time anyway! . dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Here they are worrying about your health and you are worrying about hurting their feelings. they may not know how to feed you. Or you may end up in a situation where your hosts simply have no idea of what your needs are.both attending them and hosting them . you can make sure that you have a tempting variety of delicious foods. Even if it's disappointing. do so . If all there is on the table that you can eat is bread and salad. It's tough. tostadas and tacos. about behaving well under challenging circumstances. Don't be afraid to ask questions when you are dining out. smile and say that they're so delicious that you're happy to enjoy them. This is one time. The choices are more diverse than what you think. books and magazines so they can learn more. But what if you're the guest? Often. Assure the well meaning. If you're the host. and you have the research to back it up. the breaded and fried) and bean-and-cheese versions of all the usual favorites .burritos. you really do have to stand firm. In those cases.and. you need to make the best of things. remember that's it's just for one meal .soup). even if your hosts know that you're vegetarian. Dinner parties . What about eating in other people's homes or having people to your home for dinner? We've all experienced it. If you're not comfortable with taking a chance on the veggie burger. simply order a salad or baked potato.chat with your tablemates. that your diet is the perfect diet for you. chiles rellenos (green peppers stuffed with cheese. Offer to show them websites. That you feel. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.can be problematic for people on special diets. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. if you're questioned. the family member or friend that just will not accept that you've gone meatless. but often misguided.

Whatever happens. then eat a light meal before you leave the house. If you're comfortable handling meat products and are doing it for the courtesy of your guests. so you have more time to enjoy your guests. ask them if they have special dietary needs. tell them you're vegetarian and steer the conversation to something else. Think about how you'd like to be treated when you go to dinner at a friend's home . no one is really interested in what you can't eat.no one will be looking at their plate and wondering why there's still food there .squish things around and mess up your plate. Hide the meat under some lettuce. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals.how about offering the same courtesy to them? When you invite guests to dinner. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.and it'll save you the effort of serving. do what children do . you can make them feel extra welcome in your home. don't make an issue of your diet. and leave some empty space so it looks like you ate something. To be blunt. eat. You should only serve meat if you genuinely feel comfortable doing so. or if there's anything they absolutely hate. Even under the worst circumstances there will be something for you to snack on. most people won't notice how much you did. by all means do that.some are allergic to bell peppers. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. or your hostess sits a plate of animal food in front of you. allowing guests to fill their plates only with what they want. If the conversation is compelling.If there's absolutely nothing on the menu that you can eat. You'll be surprised at what people have to say . or peanuts. It helps them to feel comfortable if they don't want to eat something . Chances are good that people won't even notice that they are eating dishes that don't contain meat. One sure way to make everyone happy is to serve a variety of different dishes buffet style. and you think there might be challenges finding something to eat. stick to your choices and prepare a vegetarian dinner. Part of being a terrific host is anticipating your guests' needs. When having people to your home for dinner. or dairy. or didn't. If someone asks. but only do so if you won't be compromising your choices. but you won't be suffering from hunger pangs throughout the evening. If you're headed to a big social event like a wedding or a family dinner. You can choose to prepare a separate meal in your home for your meat eating guests. It's a choice only you can make! .

what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. and when she takes a quart or more of a formula per day and still acts hungry. it's time to transition to solid foods. The good news is. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. as it's not designed to meet their nutritional needs. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Out first food is our mothers' milk. But don't give regular soy milk to a baby less than a year old. . breast milk is the optimal food. is made as close as possible to that of mother's milk.soy is less likely to cause allergies than cow's-milk-based formulas. In addition to the sugars and other nutrients. Should you decide not to breast feed. Whether or not you breast feed is entirely your decision but. for most babies.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Infant formula. This isn't necessarily true. At the four-to-six month mark. if you're a vegetarian. Also. pesticides or other contaminants that you would if you were eating meat. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. substances in breast milk that make it superior to infant formula.breast milk is a natural food for humans while cow's milk is not). choose a soybased formula . and it's all we require or should eat for the first four to six months of life. made just for us and full of all the nutrients we need. The timing varies from baby to baby . (And if you're a vegan and you breast feed. as yet unidentified. the alternative to breast milk. too . We all start out life as lacto vegetarians. scientists believe that there are other. it's time to introduce your baby to solid foods. your breast milk is superior to that of meat-eating mothers . your child is still a vegan. as it can cause intestinal bleeding and lead to anemia. Cow's milk should never be fed to babies under one year old.you're not passing on any of the antibiotics.So you've decided to become a vegetarian.

starting with veggies that are easy to chew and unlikely to present a choking hazard. large. Good choices are carrot sticks. regular soy milk. or round. preservatives and any other additives that your baby doesn't need. as almost every baby can digest it easily and unlikely to cause an allergic reaction. buy ones that are free from added sugars.once your child is old enough to transition off formula. Start with cooked grains . you can start offering your child some vegetarian versions of classic kids' favorites.You'll want to introduce solid foods slowly. about a half-ounce per serving. and lightly blanched and cooled broccoli. begin to slowly introduce other foods. which can be cooked until fairly soft and have a pleasant. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. except for not feeding them meat. As long as it's safe for the baby to chew. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. as well as soy cheese and soy yogurt two servings per day. bland flavor. sharp. an vegetables that adults eat are fine for a child. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . hot dogs and sandwich slices . If you buy prepared foods. so that their systems can get used to the change in diet." take care that the foods aren't too hard. so if your baby has sensitivity to a food you can easily identify it. At seven to ten months. Once your baby eats cooked cereal. Vegetarian and vegan children are just like any other kids . or any other nutritious liquid. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. When giving babies "finger foods.they'll be a bit fussy sometimes. Start with raw. you can give him water. Nut butters should not be fed until after 12 months. lettuce and other leafy green vegetables. Adapt the guidelines in the baby books to the vegetarian diet.rice cereal is best. As you ease into the toddler/preschooler years (ages 1 to 4). start introducing high-protein legumes to the baby's diet. regular soy milk or rice milk. Raw vegetables can be introduced then. Most babies are very fond of lentils. Slowly add tofu into their meals and snacks. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. juice. Follow the same feeding schedules and advice that you would for any other baby. It's smart to introduce new foods one at a time.

they sometimes don't get all the calories they require.add avocado. and since small children have equally small stomachs. they caught up by age 10. to sandwiches. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . He loves reality television. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. which is calorie-dense and full of good fats.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. Don't worry about a vegetarian diet affecting your child's growth . as time passes. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. One partner may be a social butterfly but . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. Very young children also need to eat more than three meals each day. One of you is messy. but the other is neat. fruits and vegetables to add lots of necessary nutrients to their diet. So be generous with the snacks featuring grains. All marriages are about compromise. when they were actually taller than average. Peanut and almond butters are excellent sources of calories for kids. too.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. and weighed slightly less than children raised on an omnivorous diet. you often find yourselves negotiating to find a middle ground that you can live with. she adores opera. You choose someone to spend the rest of your life with and. filling plant foods. cookies and other baked goods Vegetarian diets feature a lot of bulky.

to believe that your ideal partner will share all of your values. Choose venues that offer both meat dishes and vegetarian options. It's understandable. you may be turning them off entirely. Buy a few cookbooks and try new recipes to keep things interesting. and it has to be for them. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Acknowledge that your spouse's diet isn't meant to hurt you. • Try to find restaurants where you can eat together. on convenience or on habit. and the day-to-day struggle of paying bills. • Be a positive role model. If your partner eats meat.but you can control how you behave towards them." particularly if they're simply eating the same diet as most of the other people they see every day. • Try to get your partner to compromise on certain foods. You can't control what your spouse eats . See if you can get them to eat soy hot dogs. If you judge your spouse harshly for not joining you in your vegetarian journey. so that you can enjoy a fine meal together. As the popularity of vegetarianism increases. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. too. But that's unrealistic . the subject will come up naturally . veggie burgers and non-dairy cheese at home. There are probably far more of those than there are issues on which you don't see eye-to-eye. when you're single and dating. You and your spouse may agree on a lot of things. whether it is based on ethical principles. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. appealing meals so that your partner can see that the diet isn't boring.no two individuals are exactly alike. closing the door to them making that step themselves in the future. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. especially in public. Try to keep in mind that your choice to become vegetarian was a personal one. doing laundry.the other's happy to stay home every night with a good book.but don't lecture. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. but still disagree on how to eat. The key to making it work is acceptance of each other's choices. No one likes to be told that they're "bad. If your partner is interested. • Play an active role in shopping and preparing meals. • Never attack your spouse's point of view. Married couples figure out how to adapt to such differences. • Don't talk endlessly about your diet. it isn't a choice designed to make your life unhappy or more complicated. Try to respect their decision. . so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Cook a variety of tasty.

your children or roommates. DEFENDING YOUR CHOICE Being new to vegetarianism. asking that it's wrapped in such a way that you don't have to look at it. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. and nagging doesn't help. Again. however .you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. Although vegetarians aren't looked down upon today as much as in the past. you may find them ridiculing your food choices or even actively trying to sabotage you. your parents. You may have to ask the others in your home to cook meat outside on a grill. and dedicate a special section of the refrigerator to meat storage. . so only you can figure out the answers to these questions.and not turning them off by lecturing them! Only you know the dynamic in your home. Whether you live with a partner. that's great . this is a huge issue. there will still be people who think that your new lifestyle is a weird one. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . If you can't stand to have meat around you at all. Eating together is one of the great pleasures of any relationship. you can't control what they eat. accept that your spouse may eat meat sometimes when they're not with you.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . any more than it's theirs to turn you back into a meat-eater. One thing is certain.• If you've agreed not to eat meat at home.and if they're not supportive. it's more than likely that you're the only person in your household going meatless. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Even if they're supportive of your decision. If they want to change. Negotiate a menu plan that's acceptable to both of you. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices.

It all comes down to what your needs are. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. while your spouse would be doing so if she/he ate meat. .) 5. Recognize that if you eat vegetarian food you are not compromising any principle or belief. A little compromise and understanding can go a long way. and prepare your own entrée on the other nights. even though many Israeli soldiers do not normally keep the kosher laws. Consider. When family and friends begin to question your new meatless diet. (Vegetarian food is also available for Israeli vegetarian soldiers. that all meals served by the Israeli military are kosher. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Try out a few of these yummy recipes. The vegetarian lifestyle will be most difficult for the non-vegetarian. here are some helpful tips to allow you to deal with your partner's choice: 1. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 2. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. so that nobody's beliefs will be violated. Try to find some good vegetarian recipes that you find convenient and enjoyable. and when . Becoming a vegetarian is an exciting change in your life. Here are some great recipes for you to try. Learning how to cook without meat can be a daunting task. Try to see the positive side of your partner's diet. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. and that you can share together. but it doesn't have to be. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. 3.If your feelings aren't that strong. you may simply want to negotiate who cooks what. 4. and the compromises you and your family are willing to make. You don't need to be an expert. for example. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. If your partner has decided to go vegetarian and you don't embrace that choice.

Meanwhile. coarsely chopped. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Place seam side down in an oiled 9x13 inch baking dish. Fill tortillas with potato mixture. and 1/2 cilantro. boil tomatillos and chopped onion in water to cover for 10 minutes. toss diced potatoes together with cumin. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. In a bowl. Fry tortillas individually in a small amount of hot oil until soft. puree with half of the cilantro until smooth. Spoon tomatillo sauce over enchiladas. Bake in the preheated oven for 20 to 25 minutes. Mix potatoes together with pinto beans. 1/2 cheese. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Set aside to cool. or until tender. Bake for 20 minutes. and roll up. and spread remaining cheese over sauce. salt. husks removed • 1 large onion. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and place in an oiled baking dish. chopped • 1 bunch fresh cilantro. or until hot and bubbly. Once cooled. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. and ketchup. chili powder.Potato and Bean Enchiladas • 1 pound potatoes.5 ounce) can pinto beans.

kidney beans. egg. coarsely shredded 4 green onions. Cook until vegetables are tender. and squeeze out the excess liquid into another bowl.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. stirring occasionally. Cover. and basil. and garlic until tender. and reserved potato starch. Bring to a boil. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Sauté onions. salt and pepper. For each pancake. carrots. mix the potatoes and onions. press together about 2 tablespoons of the potato mixture with your hands. oregano. and corn. split . Potato Pancakes 4 medium baking potatoes. celery. Stir in tomatoes. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. red pepper. and cook 4 minutes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. about 6 minutes. until brown on both sides. peeled and coarsely shredded 1 medium onion. Wrap the mixture in cheese cloth or paper towels. heat skillet over medium-high heat. Serve hot. Cook for about 8 minutes. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and reduce heat to medium. combine the potato mixture. finely chopped • 1 egg. place on skillet and flatten with a heat-proof spatula. Season with cumin. and chili powder.pour off the water and save the remaining potato starch. Stir in mushrooms. and simmer for 20 minutes. Stir in green pepper. The starch from the potatoes will settle into the bottom of the bowl . In a large bowl. turning once. chopped 1 egg. lightly beaten • 6 tablespoons salsa. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. green onions.

or until golden brown. Pinch together perforations to seal. onion. combine sour cream and remaining salsa. Tomato Cheese Melt • 1 onion bagel or English muffin. Cook over medium heat for 4-5 minutes on each side or until firm and browned. burger. Sprinkle each with 1/4 teaspoon oregano. mash beans with a fork. egg and 2 tablespoons salsa. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Flatten to 1/2-in. thickness. In a small bowl. Sprinkle half of the Parmesan cheese over each tomato. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. mix well. Cover each with remaining dough. sprinkle half of the cheddar cheese and cayenne pepper. Press the edges firmly with a fork to seal. Unwind the roll dough. Top with a tomato slice. Bake in the preheated oven 10 to 12 minutes. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). from the heat for 4-5 minutes or until cheese is bubbly.In a large bowl. and separate into 4 rectangles. Place a lettuce leaf. Place 2 rectangles on a 9x13 inch baking sheet. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Top each with 2 teaspoons tomato paste. sour cream mixture and slice of cheese on bun. Moisten edges of rectangles with water. Add the rice. Broil 6 in. Place 2 slices mozzarella on each rectangle.

and bake in the preheated oven 30 minutes. Stir heavy cream. butter. melt butter. stirring constantly. Remove from heat and stir in soda and vanilla. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Place in two large shallow baking dishes and bake in preheated oven. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . Uncover. Stir in brown sugar. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. stirring every 15 minutes. zucchini. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Cover. In a medium saucepan over medium heat. and continue baking 10 minutes. and continue baking 30 minutes. Place popcorn in a very large bowl. garlic. chopped • 1 (8 ounce) can garbanzo beans. mix onion. and bay leaf. and saute onion until tender and lightly browned. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). In a medium baking dish. tomatoes with liquid. Pour in a thin stream over popcorn. stir. Monterey Jack cheese. Heat oil in a medium saucepan over medium heat. Boil without stirring 4 minutes. garbanzo beans with liquid. until cheeses are melted and bubbly. for 1 hour. Remove from oven and let cool completely before breaking into pieces. Bring to a boil. and Romano cheese into the vegetable mixture. sliced • 1/4 pound zucchini. corn syrup and salt. stirring to coat. basil.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). wine.

Stir in capers and parsley. in order for vinegar to evaporate. Stir in vinegar and cook for approximately 3 minutes. garlic and shallots in olive oil and set on low. lightly beaten • 1/3 cup butter. thyme and sliced artichokes and cook for 25 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . vegetable base. Add dried mushrooms along with the water they soaked in. pepper. It works well when using a 3 millimeter slicing disk. mashed • 3/4 cup white sugar • 1 egg. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. cayenne. Using a extra-large stock pot sauté onions. fresh mushrooms and carrots. slice thinly and set aside. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. chopped • 3 cloves garlic. salt. Stir in water. season with salt and serve. nutmeg. sliced • 3 pounds carrots.• 3 pounds thinly sliced shallots • 3 small red onions. Sprinkle flour over onions and cook for 1 minute. Cook for 15 minutes. softened in water • 3 pounds fresh mushrooms. Let cook for 15 minutes.

Cover and let rise until nearly . Bake in preheated oven for 18 to 20 minutes. mix together 1 1/2 cups flour. Place rolls in a lightly greased 9x13 inch baking pan. or line with muffin papers. Select dough cycle. combine brown sugar and cinnamon. egg and melted butter. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. room temperature • 1/3 cup margarine. baking powder and salt. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups. Lightly grease 10 muffin cups. Sprinkle topping over muffins. After the dough has doubled in size turn it out onto a lightly floured surface. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. Roll up dough and cut into 12 rolls. mix together brown sugar. In a small bowl. until a toothpick inserted into center of a muffin comes out clean. beat together bananas. Roll dough into a 16x21 inch rectangle. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In another bowl. sugar. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. softened • 1/4 cup butter. cover and let rest for 10 minutes. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. In a large bowl. softened • • 1 (3 ounce) package cream cheese. 2 tablespoons flour and cinnamon. press Start.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a small bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. baking soda.

While rolls are baking. add the yeast and sauce and mix it all in to coat until that becomes golden brown too.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . crumbled tofu (don't use silken. Sauté this for another couple of minutes. Remove from heat and add mustard and margarine. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Stir Fry: Sauté onion and green pepper in oil. You can add some turmeric for color if you like. Add water and mix thoroughly.doubled. Heat on Med until thick and bubbly. confectioners' sugar. vanilla extract and salt. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. move them to the sides of the pan and form an empty circle in the middle for your tofu. Spread frosting on warm rolls before serving. then add your drained. about 15 minutes. When it looks like you could eat it. Add more oil to the middle of the pan. When it starts to get golden. Bake rolls in preheated oven until golden brown. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Set aside.com/products/censura. 1/4 cup butter. mix in the peppers and onion and keep frying. use extra firm). beat together cream cheese. preheat oven to 400 degrees F (200 degrees C). about 30 minutes. When they are good and soft. Meanwhile.

chopped 1/4 cup chopped cilantro. Add cooked veggies and coat them w/sauce. To make sauce. Spoon in veggies and sauce. Mix it up. Place a tortilla in pan and cover in enchilada sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan.A variety of veggies such as green beans. black). You can add dairy free milk and use veggie bouillon cubes. tarragon. pinto. Set aside 1/2 cup of cheese sauce in separate container. Bake at 400 for about 45 min. Cook in microwave or oven till about 3/4 cooked. just keep it till later). cumin. Heat on medium heat until bubbling and thick. Meanwhile. cook chopped veggies (NOT spinach. or just about anything. Meanwhile. then add spinach on top. zucchini. olives. till crust is brown and delicious cheese and juice oozes out. Thaw pie shell and take 1/2 out of the tin. Roll and push to one . drained 2 medium onions. combine flour. layer 1/2 cheese on bottom of lower crust. Spoon in filling. chopped 1 can olives. nutritional yeast. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. and lower heat. heat broth in large kettle. Remove from heat and add mustard and margarine. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. beans. or whatever you like. cilantro and salsa to sauce. add spices. salt and garlic powder. Add rest of cheese on top of that. Add slowly either cornstarch or flour till slightly thickened. Add onion. Add water and mix thoroughly. and close it up as best as you can w/ the torn top shell. 1/2 cup salsa (optional) In medium-large saucepan. mushrooms.

. at 375 degrees. vegan cream cheese. Stir in nutmeg (possibly you could add some about 1/4 C. Add olive oil to a large skillet.. use your own judgment. repeat process until all noodles are used up. set aside. sliced . Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Add carrots and veggie broth. just to make it a little bit more cheesy!). Add herbed tofu. place over medium-high heat until hot. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Continue until all tortillas filled. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. spread carrot mixture over top. until it is thoroughly heated. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Uncover and bake an additional 20-30 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. 30-45 minutes. Bake at 350 until brown. top with spaghetti sauce. vegan cream cheese 2 Tbsp. Usually lasagna takes about 45 minutes to cook thoroughly. herbed tofu 8 oz.end of pan. sauté for 1 minute.. Add parsley and garlic. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Cover and bake 15 min. keep warm. nutritional yeast at this step.. Remove from heat. simmer uncovered for 5 min. Place 3 lasagna noodles in bottom of 11x7 baking dish. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. stir well. and lemon juice.

preferably organic • 1 to 2 fresh jalapeño peppers. Heat the oil in a small skillet. Allow pan to cool. covered. and add tomatoes. combine the onion with the rice and all the remaining ingredients. Just as the garlic begins to turn brown. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. or black beans. Reduce heat to low and simmer. Bake for 35 minutes. TORTILLA CASSEROLE One 16-ounce can pinto. or until the top is golden brown and bubbly. water. Stir together thoroughly. 1 1/2-quart baking casserole. seeded and minced. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. Remove from heat and stir in basil. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Add the onion and sauté over low heat until lightly browned. be careful not to burn. wine.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . In a mixing bowl. remove pan from heat. pink. salt and sugar. Pour the mixture into a lightly oiled. Cook over medium-high heat and bring to a boil. about 20 minutes.

cheddar. or until the cheese is bubbly. thawed 2 scallions. When the noodles are done.) • 1 tablespoon light olive oil • 3 medium celery stalks. Add the celery dice and sauté over medium heat for 3 to 4 minutes. drain them. stirring constantly. according to package directions. Repeat the layers. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Pour in the sauce. Mix thoroughly. finely diced • 2 to 3 scallions. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. heat the margarine or oil in a medium-sized saucepan. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Simmer gently until the sauce has thickened. and then return them to the pot. Let stand for a minute or two. 2-quart casserole dish and layer as follows: 4 tortillas. Add the mushrooms and continue to sauté until the mushrooms are wilted. Bake the casserole for 12 to 15 minutes. In the meantime. spelt. Bring water to a boil in a large pot. and then add the baked tofu and . then cut into squares to serve. Add the noodles and cook until just tender. half of the bean mixture. overlapping one another. then remove from the heat. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees.2 cups frozen corn kernels. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Slowly pour into the saucepan. Lightly oil a wide. Combine the first 7 ingredients in a mixing bowl. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. etc. half of the cheese.

Top generously with wheat germ. warmed or taco shells. or until the top is golden brown and beginning to get crusty. diced and sprinkled with vinaigrette . letting everyone make their own burritos or tacos with any or all of the ingredients listed above. burrito. black or green • Fresh mozzarella balls or very fresh tofu. Place everything on the table. Transfer the mixture to an oiled. Cook some quick brown rice according to package directions. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. black olives.scallions and season to taste with salt and pepper. cooked with a vegetable bouillon cube. drained • Cured olives.or soft taco-size. Bake for 30 to 35 minutes. and then cut into squares to serve. large shallow casserole dish. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. soy yogurt. Allow to cool for 5 minutes. TORTILLA FIESTA • Flour tortillas. warm the refried beans in a saucepan with a little water to loosen. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream.

• 4 large baking potatoes • 1/4 cup organic dairy. When the pasta is done. Stuff the mixture back into the potato shells. green part only. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. and serve. cut each in half lengthwise. the diced tomatoes). Warm up as needed. Add the remaining ingredients and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. While bringing a large pot of water to a boil and cooking the pasta. Heat as needed in the microwave or in a preheated 400-degree oven. drain it and return it to the pot. When cool enough to handle. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. MUSHROOM-STUFFED POTATOES. or rice cream cheese . Scoop out the inside of each potato half. Pass around the Parmesan cheese for topping the pasta. Stir in the pasta sauce (and if you've used dry pasta. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. about 1/4 inch thick all around. leaving a sturdy shell. soy. prepare a platter or two of antipasto and slice the bread. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion.

Combine the mushroom mixture. or rice milk • 2 cups finely chopped broccoli florets. Heat the oil in a medium skillet. about 1/4 inch thick all around. Stuff the mixture back into the potato shells. Season with salt and pepper and stir well to combine. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . and serve. liquid and all. leaving a sturdy shell. Add the onion and sauté over medium heat until golden. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. with the mashed potato in the mixing bowl. stirring occasionally. Stir in the cream cheese. Add the mushrooms. leaving a sturdy shell. cover. chopped • 8 ounces white or cremini mushrooms. Add the remaining ingredients and stir well to combine. When cool enough to handle. and cook until they are done to your liking. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. cut each in half lengthwise. Scoop out the inside of each potato half. soy milk. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Stuff the mixture back into the potato shells. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm.• 1 tablespoon light olive oil • 1 large onion. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. Scoop out the inside of each potato half. cut each in half lengthwise. Heat as needed in the microwave or in a preheated 400-degree oven. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm.

or to taste • One 9-inch graham cracker crust • 2 medium bananas. thinly sliced Preheat the oven to 350 degrees. Combine the mushrooms with the teriyaki mixture and stir together. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. oyster.• 1 tablespoon honey. then cut into wedges to serve. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). cover the top of the pie with thin banana slices arranged in concentric. Combine the first 4 ingredients in a mixing bowl and stir together. Broil in the oven or a toaster oven for 4 minutes. until the chocolate chips have melted. Just before serving. then refrigerate for at least an hour. slightly overlapping circles. or until the top of the pudding feels fairly firm to the touch. remove and discard the stems. stirring often.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. cremini. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Transfer to a small saucepan and add the chocolate chips. or a combination) Preheat broiler (unless using a toaster oven). Wipe the mushrooms clean. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. maple syrup. Allow to cool completely. Remove from the broiler and transfer to a serving container. Stir in the maple syrup. Puree the tofu in a food processor or blender until completely smooth. preferably two. or brown rice syrup • 16 ounces fresh organic mushrooms. baby bella. any variety (portabello. If using shiitakes. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. and stir. about 4 to 5 minutes. Broil until the mushrooms begin turning dark and are touched by charred spots. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . shiitake. Cook over medium-low heat.

then use a whisk until the mixture is smooth. Stir in the chocolate chips and optional peanuts. and peanut butter in another bowl and whisk together until smooth. Let stand for a minute or two. and salt in a mixing bowl and stir together. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Stir in the chocolate chips and optional walnuts. preferably cane juice sweetened • 1/2 cup chopped walnuts. sugar. Combine the applesauce. Bake for 10 to 12 minutes.• 1/2 cup natural style peanut butter. . and a knife inserted into the center comes out with chocolate. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. rice milk. Combine the flour. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. but no batter. Pour into a lightly oiled 9-inch round or square cake pan. Pour into the flour mixture and stir together until fairly well blended. Stir together until the wet and dry ingredients are completely mixed. or until the bottoms are just lightly browned. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Allow to cool to room temperature or just warm. Make a well in the center of the dry ingredients and add the applesauce and oil. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. then carefully remove with a spatula to plates to cool. then cut into squares or wedges to serve. optional Preheat the oven to 350 degrees. optional Preheat the oven to 350 degrees. baking powder. Bake for 25 to 30 minutes or until golden on top.

adding an additional tablespoon of water only if necessary. Yield 1 tart. Make a well in the center of the pastry. beat together the eggs and milk. Remove the tart from the oven. Filling: In a medium-sized bowl. Remove it from the oven. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. the tougher your crust will be. and cool to lukewarm before removing the bottom. or to taste Crust: In a medium sized bowl. or until it's set. Slice six of the asparagus stalks. Bake the tart in a preheated 350°F oven for about 30 minutes. Stir the sliced asparagus. 12 servings. Cut in the butter and shortening. and salt and pepper into the egg mixture. oregano and thyme. Bake it in a preheated 350°F oven for 10 minutes. Pour the filling into the crust. and add the water.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. the more water you use. Mix until the dough just holds together. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. egg yolk and vinegar. mixing quickly and lightly with a pastry knife. Pat the dough into a 10 or 11-inch removable-bottom tart pan. on the diagonal. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. combine the flour and salt. Baked Ravioli . and let cool. into 3/4-inch pieces. mushrooms. a mixer or your fingers until the mixture is crumbly. then stir in the cheese. Prick it all over with a fork.

Bring to a boil. celery carrot and onion. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. sugar and salt in to the saucepan with the vegetables.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. Cook the ravioli as described on the package. parsley. Place tomatoes in a blender and puree. package of frozen ravioli • 8 oz. hot and golden. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Cover and cook for 10 minutes. pepper and garlic together. Serve with a crisp salad. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. The cheese should be bubbly. eggplant. Fry each piece in oil until brown . Lower the flame and simmer for 20 minutes. until tender. celery onion and carrot. salt • 13 oz. can Italian peeled tomatoes • 1 tsp. Chop eggplant. In a baking pan place in some of the tomato sauce to cover the bottom. cheese. In a large saucepan over a medium heat stir place in the olive oil. sugar • 1/2 tsp. Add the tomatoes. whole mozzarella cheese-2 cups shredded. Place the cooked ravioli in the pan and top with the rest of the sauce. Slightly undercook them.

about 8-10 min. . stirring occasionally to keep vegetables from sticking. crushed and minced • 1 large onion. coarsely chopped • 4 large tomatoes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. stirring often. coarsely chopped. until softened. Keep going till run out. about 6 to 7 minutes.on both sides.5 ounces each) diced tomatoes • 3 to 4 small zucchini. zucchini. Add eggplant. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. and herbs. Take remaining 1/4 cup cream and toss with pasta. or until eggplant is tender but not too soft. heat olive oil over medium heat. or 2 cans (14. about 2 min. Add tomatoes. Cover and cook over low heat about 15 minutes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). stir to combine. mix well. quartered and thinly sliced • 1 small eggplant. Add 3/4 cup of the cream and boil until slightly thickened. Drain on paper towel and then place them in a baking pan with sauce on the bottom. minced • 1 Plum tomatoes. stir until coated with oil. Add garlic and onions and cook. Add peppers. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. shallots and tomatoes to pan and cook until reduced to 1/2 cup. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. Cover and cook for 10 minutes. cubed • 2 green bell peppers.

Combine oil & lemon juice (for salad dressing. Let it cool. Feta Cheese. Boil pasta until al dente. Cut each tomato in fours. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. flour 1/2 tsp salt 1/2 tsp. frozen chopped spinach 1/2 lb. cottage cheese 4 eggs 6 tbsp. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees.) Place tomatoes on baking tray. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. pkg. . etc. Season the tomatoes for taste (salt.Rigatoni With Tomatoes. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. pepper 2 tsp. Let it cool down. crumbles 1 pt. Bake tomatoes for 45 minutes until wrinkled & shrunken. butter Preheat oven to 350 degrees. Mozzarella. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. pepper.

heat oven to 400. rinse with cold water and let drain. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Bake an additional 5-8 min or until cheese is melted.) • 2 tsp garlic. the pie is ready. Let sit for one half hour. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Uncover. Meanwhile. sprinkle evenly with cheese. etc. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Grease a 9" square baking pan with the butter and pour the mixture into the pan. flour and eggs. Let the pie cool for a few minutes. Then combine the two mixtures into one bowl and stir well. Grill or broil until colour shows on vegetables. To tell if it is done. Make sure you spread it evenly. Thread onto metal or soaked bamboo skewers. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Serve with Italian bread or garlic bread sticks . Fill each manicotti with mixture. pepper.In another bowl mix together salt. Drain. marjoram. stick a knife or toothpick into the center of the pie. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. about 10-15 minutes. Bake the pie for one hour. In medium bowl combine all filling ingredients and mix well. Pour remaining sauce over manicotti. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. If it comes out clean. Place filled manicotti over sauce. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness.

Continue cooking. or until they begin to soften. mustard. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. sliced diagonally • 2 c baby bok choy. water chestnuts. Serve over rice. thin strips . cook onion and garlic in oil for 3 minutes. chopped • 1 red bell pepper. bell pepper. water chestnuts. chopped • 8 oz. bok choy. stirring frequently. Add soy sauce. shiitake mushroom caps thinly sliced • 1 med. Fry 2-3 minutes on each side or until golden brown. celery. grated • 1/4 C onion. and mushrooms. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. mix well. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. about 5 minutes. Pour about 1/2 cup batter on hot griddle. vegetable stock. combine ingredients. peeled & grated • 1 medium carrot. until vegetables are crisp-tender. lightly coated with non-stick cooking spray. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. red bell pepper cut in short.

Stir in the rice and stir-fry 1 minute. add to skillet with vegetables. add 2 tablespoons of peanut oil and the lightly beaten eggs. stirring occasionally. Stir until the eggs are firm but moist. When it begins to smoke. Drain again and reserve. Serve hot. about 5 minutes. bell pepper and bok choy. Bring 1 quart of water to a boil in a small saucepan. cook 1 minute. Add tamari or soy sauce. Place a wok over medium-high heat. cook 30 seconds. Add sesame oil. Add mushrooms. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. if desired. stirring frequently. Add the carrot and boil 1 minute. Add broth and sugar snap peas. Add ginger and garlic. celery. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. 3 to 5 minutes. in 1/2" cubes 1 red bell pepper. . and peas.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. When it begins to smoke. and vinegar. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Drain noodles. red pepper. Mix to blend well and set aside. Sprinkle with peanutes or cashews. simmer until vegetables are crisp-tender. Stir-fry 1 minute. cook 3 minutes. tossing well. add the remaining 1/4 cup of peanut oil and the garlic. Place a small skillet over medium heat. Transfer the eggs from the skillet to a small bowl and break them into small curds. Meanwhile. Add the carrots. heat oil in large deep skillet or wok over medium heat. Drain and rinse in cold water. Stir briefly. Pour in the sauce and cook until the rice is heated through. stirring occasionally. Set aside. lightly beaten 1 carrot.

oregano. with nonstick cooking spray. drained 1/4 tsp chili powder Heat oven to 350 degrees. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. Spray square baking dish. press in bottom of baking dish. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 6 servings Spinach Stuffed Tomatoes 10 oz. let the salad stand for at least thirty minutes before serving. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Sprinkle with remaining 1/2 cup cheese and the chili powder. After all of the ingredients have been thoroughly (yet gently!) mixed. seeded • 1/2 c chopped green onions • 1/2 c black olives. This dish will keep well in the fridge for up to a week. 8x8x2 inches. After the potatoes are tender. and rosemary. Mix beans and remaining 1 cup picante sauce. Mix rice. vinegar. Do not overcook! While the potatoes are being cooked. Let stand 5 minutes before serving. 1/2 cup of the picante sauce and 1/2 cup of the cheese. leaving the skins on. egg product. spoon over rice mixture.Potato Salad • 2 lbs med. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. They are done when you can easily stick them with a fork. pkg. mix the oil. Next. crumbled feta cheese • 1 sweet red bell pepper. drain them and move the potatoes to a mixing bowl. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. cook the potatoes in boiling water until tender.

Spoon evenly into tomato shells. Chop pulp finely and add to spinach. carrot. green onion and red pepper. honey. drain well and squeeze dry. Discard seeds. In another large bowl mix cabbage. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. soy sauce. garnish with chopped green onion and toasted sesame seeds. Put in large bowl. Asian Slaw • 1 head of Napa Cabbage. Slice and hollow out centers of tomatoes. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . parmesan. Add 1/2 cup mozzarella cheese. onion. This salad goes well with grilled meats and fish. Toss the cabbage mixture with the vinaigrette. Serve salad in a large bowl. shredded • 2 Asian pears.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Let stand 5 minutes. Invert tomatoes shells on paper towels to drain. sugar. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Sprinkle with remaining mozzarella and parsley. salt & pepper to spinach mixture and blend well. Preheat oven to 350 degrees. cilantro and sesame seeds in a large bowl. Asian pears. Let stand for 20 minutes. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar.

• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Bake at 350 degrees 5060 minutes. Rapidly add vodka. Add parmesan cheese at the end of cook time. prepared according to package directions Melt butter over high heat until bubbly. Simmer for 2 minutes. heavy cream. garlic. and pepper. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Cook on low heat for 30 minutes. Simmer tomatoes with the two cheeses for three minutes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. then add 1 cup of heavy cream and simmer for one minute. Add red pepper flakes. (The alcohol burns off but makes tomatoes "come alive". Set off burner and allow cheese to melt into soup. Prepare pasta (shell or tube pasta suggested). Pour into greased 9x13" pan. salt. Add chopped white part of green onion. .

8 oz. quartered and sliced • 2 cans of 15 oz. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. top with parmesan then cheddar cheeses. Vermont Cheddar Pie • 2-3 cups diced. pour carefully over cheeses. sprinkle parsley flakes in a larger circle around the onions. Combine potatoes and 1/4 cup onions. chopped • 1 tsp. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. Sprinkle with seasoned salt and garlic powder. salt-free lemon/herb seasoning • 1/2 tsp. milk. vegetable broth • 2 onions. press into pie plate as crust. Carefully put a layer of spinach and crumbled feta cheese into the crust. sprinkle paprika in a larger circle around parsley flake circle. Zucchini Soup • 4 medium zucchini. . Combine eggs. Bake at 350 for 1 hour. cream cheese • Chopped fresh chives or edible flowers for garnish. Garnish pie: make a small circle of 1/4 cup onions in center of pie.Mix completely with the sauce and serve immediately.

Now add chopped green onions and additional season salt if desired. Blend the cream cheese in blender until smooth. chicken broth. Cook for approximately one more hour. a portion at a time. add zucchini. white rice. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Chill over night or until very cold. Add all other ingredients.In a saucepan. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. Garnish with chopped chives or fresh flowers. onions. add remaining liquid. until smooth. After beans have been cooking for approximately 2 hours. approximately 20 to 30 minutes. Add season salt and continue to simmer this combined mixture for another hour. Add to a large pot and cover beans with water until water is two inches above bean line. except seasoning meat. Then blend in zucchini mixture. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). or until beans are very soft and a red gravy is produced. pepper and dill weed to taste. Cook mixture until soft. Bring to a rolling boil. Serve hot over warm. chopped green onions and rice. then cover and reduce to a low heat and simmer.

This ensures an adequate consumption of necessary vitamins and minerals. There are many. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Be creative and use your imagination.500. it loses fat at a slower rate. as a result. In response. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. This is just a start for you. it helps the body maintain its useful muscle mass. one should eat less and exercise more.• 2 tbsp powdered sugar Mix all ingredients together very well. Athletes should avoid diets that fail to meet these criteria. lightly oiled. Not only does exercise burn calories. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. with the calories distributed over all the daily meals including snacks. it tries to conserve its fat reserves by slowing down its metabolic rate and. many more recipes out there for vegetarians. There is no quick and easy way to improve body composition. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Losing fat safely takes time and patience. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. In other words. . Athletes must consume a minimum number of calories from all the major food groups. and it may also help keep the body's metabolic rate high during dieting. not fat. women require at least 1. final mixture will be a little lumpy. A combination of exercise and diet is the best way to lose unwanted body fat. since weight lost through these practices is mostly water and lean muscle tissue. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat.200 calories. This can negatively affect his physical fitness. Dieting alone can cause the body to believe it is being starved. Prepare a medium-hot skillet.

proper nutrition plays a major role in attaining and maintaining total fitness. This section gives basic nutritional guidance for enhancing physical performance. and mental alertness. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. will not make up for poor health and exercise habits. Instead. especially in large amounts. Good nutrition is not complicated for those who understand these dietary guidelines. cross-country skiing. For an average-sized person. burn little. Exercise alone is not the best way to lose body fat. if any. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. swimming. Aerobic exercise is best for burning fat. fat. In addition. is the best type of activity for burning fat. walking. bicycling. rowing. exercise to music. such as sprinting or lifting heavy weights. stair climbing. and rowing. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. examples include jogging.500 calories in one pound of fat. swimming. good health. Aerobic exercises include jogging. he needs to run or walk 35 miles if pure fat were being burned. which uses lots of oxygen. and jumping rope. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. a mixture of both fats and carbohydrates is used. A good diet alone. however. fat is seldom the only source of energy used during aerobic exercise. Anaerobic activities. running or walking one mile burns about 100 calories. bicycling. Because there are 3. Diet In addition to exercise. Aerobic exercise. crosscountry skiing.Fat can only be burned during exercise if oxygen is used.selecting a variety of foods from within . To be properly nourished. most people would need to run or walk over 50 miles to burn one pound of fat. athletes should regularly eat a wide variety of foods fro-m the major food groups. In reality. As a result. walking.

a person will burn 0. Good dietary habits help reduce the likelihood of developing CAD.85 calories/minute (150 lbs. CAD.079 cal. Thus. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. when the number of calories used equals the number of calories consumed. intensities. especially saturated fats and cholesterol. as shown in Figure 6-4. x 0. = 5. and 15 if moderately active. and a typical. multiply your body weight by 13 if you are sedentary. or negative) can be determined. while participating in archery. To estimate the number of calories you use in normal daily activity. Avoiding an excessive intake of fats is an important fundamental of nutrition. Keeping a daily record of all foods eaten and physical activity done is also helpful./lb./lb. Even snacking between meals can contribute to good nutrition if the right foods are eaten.079 cal. that is. progressive disease. a person running at 6 miles per hour (MPH) will burn 0. a 150-pound person would burn 5. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. A well balanced diet provides all the nutrients needed to keep one healthy. the state of energy balance (positive. Weight is maintained as long as the body is in energy balance. as shown in Figure 6-3. and durations. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.1 calories/ minute) or about 305 calories/hour. x 0.034 calories/minute/lb.1 calories per minute (150 lbs. You will need still more calories if you are more than moderately active./min. = 11. they should eat three meals a day. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. has been associated with high levels of blood cholesterol. a slow.each group. balanced. Another dietary guideline is to consume enough calories to meet one's energy needs.85) or about 710 calories in one hour. results from the clogging of blood vessels in the heart. By comparing caloric intake with caloric expenditure. Similarly.034 calories per pound per minute. The result is a rough estimate of the number of calories you need to maintain your present body weight./min. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. . 14 if somewhat active. For example. 150-pound male will burn 11. The blood cholesterol level in most Americans is too high. A high intake of fats.

We should increase our intake of polyunsaturated fat. Examples include weight training and the APFT sit-up and push-up events. water lost through sweating must be replaced or poor performance. 'but as the duration increases. we should reduce our daily cholesterol intake to 300 milligrams or less. It plays an important role in maintaining normal body temperature. but to no more than 10 percent of our total calories. Sweat consists primarily of water with small quantities of minerals like sodium. At least 50 percent of the calories in the diet should come from carbohydrates. the contribution from fat gradually increases. because they can lead to low blood sugar levels during exercise. Water is an essential nutrient that is critical to optimal physical performance. Carbohydrates are the primary fuel source for muscles during shortterm.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Finally. Athletes . it is important to eat foods every day that are rich in complex carbohydrates. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Concerns for Optimal Physical Performance Carbohydrates. As a result. especially when training in the heat. pasta. The body uses fat to help provide energy for extended activities such as a one-hour run. potatoes) are the best sources of energy for active athletes. and training sport. in the form of glycogen (a complex sugar). Repetitive. age. Initially. depending on body size. The evaporation of sweat helps cool the body during exercise. Cool. Foods rich in complex carbohydrates (for example. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. are the primary fuel source for muscles during short-term. can result. In addition. Individual caloric requirements vary. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). whole wheat bread. such as candy. The current national average is 38 percent. sex. It is also important to avoid simple sugars. Very intense activities use more carbohydrates. plain water is the best drink to use to replace the fluid lost as sweat. and possibly injury. high-intensity activities. up to 60 minutes before exercising. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. rice. the chief fuel burned is carbohydrates. Athletes often fail to drink enough water. high-intensity activities.

one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. The primary functions of protein are to build and repair body tissue and to form enzymes. as do regular soda pops and most fruit juices. too much cholesterol in the body has damaging effects. Protein is believed to contribute little. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. if any. are helpful under certain circumstances. drinks that exceed levels of 10 percent carbohydrate. can lead to abdominal cramps. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. This can improve endurance. . to the total energy requirement of heavy resistance exercises. 1. Sports drinks. and diarrhea. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. nausea. these drinks should be used with caution during intense endurance training and other similar activities. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. these beverages can provide a source of carbohydrate for working muscles. who have a high proportion of lean body mass.5 grams per kilogram of body weight per day). during. On the other hand. Weight lifters. Although cholesterol has purposes and is important to overall health and body function.8 grams per kilogram of body weight. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. The recommended dietary allowance of protein for adults is 0. one's need for protein might be somewhat higher (for example. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages.0 to 1.should drink water before. During prolonged periods of exercise (1. Many people believe that body builders need large quantities of protein to promote better muscle growth. Therefore. it is necessary to first understand what cholesterol is.5+ hours) at intensities over 50 percent of heart rate reserve. During periods of intense aerobic training. and after exercise to prevent dehydration and help enhance performance. During intense training. Cholesterol is a fatlike waxy substance and is produced by the liver.

When you eat saturated foods such as dairy. the levels build up and cause damage by clogging your arteries. As we progress with "30 days to lower cholesterol" you will learn healthy. HDL is either reused or converts to bile acids and disposed. When the cholesterol level is appropriate. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. cholesterol cannot be dissolved in the blood. This puts you at serious risk for disease such as heart and stroke. High cholesterol can be avoided! With a nutritious diet. The two main types of lipoproteins are: High Density Lipoproteins (HDL. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. though. meat and eggs your cholesterol elevates. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. alternative ways to manage your cholesterol without having to rely on medications. You want to ensure that your levels of this cholesterol remain . With too much cholesterol in the body. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. it plays a life-giving role in many functions of the body. The purpose of this ebook is to inform. In fact. and grains you can maintain optimal health as they do not contain cholesterol. On the other hand when you eat foods such as fruits. This is done simply from reducing cholesterol by 1%. and produces bile acids which are proven to aid in the digestion of fat." As with some fats. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides.) HDL transports cholesterol from cells back to the liver. Instead. Lipoproteins equip the cholesterol to move around the body. When cholesterol is at a good level it works to build and repair cells.Cholesterol forms every cell within the body. which is another form of fat. educate and provide healthful options. This is known as "good" cholesterol. In fact. produces hormones such as estrogen and testosterone. there are several different body functions and several different substances that make up our understanding of "cholesterol. vegetables. molecules called lipoproteins carry cholesterol to and from cells.

" Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. some people require a very aggressive approach which includes cholesterol lowing medication. To maintain optimum health. since having too low levels of HDL . HDL aids to ensure protection from the risk of heart attack and/or stroke. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. The results on his cholesterol and body health in just 30 days are truly frightening. We will address this issue as we progress in "30 days to lowering cholesterol.may lead to heart problems.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts. and diabetes mellitus. Other factors involved in this risk are age. Understanding the Causes of High Cholesterol Besides diet.high for optimum heart health. Obviously.even when other cholesterol levels are normal . . Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. when we speak of having "cholesterol levels" we mean more than one number. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. gender and the heritage of the individual. Due to heart risk factors besides diet. consider renting the documentary movie "Supersize Me. smoking. Low Density Lipoproteins (LDL. other causes of high cholesterol are lifestyle. which can raise our bad cholesterol levels. In addition. we are setting ourselves up for problems. For some. and aids to remove LDL from your artery walls." This documentary details the attempts of one man to live on fast foods and little exercise alone. HDL consists of more protein than triglycerides or cholesterol. family history of heart disease. gender. If you want to see a graphic representation of this.

A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. The Dorsal Aorta or the main artery branches out into many smaller arteries. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. each day will lower cholesterol.prevents arteries from working their best. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. the cholesterol level starts to increase. Use low fat cooking sprays to replace heavy oils whenever possible. including walking. Exercise does not have to be a large time or money commitment. It is never too late to start on this path. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Your Arteries and Cholesterol The job of your arteries is to pump blood. High levels of bad cholesterol may even prevent arteries . you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Too much cholesterol in the blood . Diet: An important consideration in eating is choosing lower fat.especially bad cholesterol . Buy cooking oils that are unsaturated. Women generally have a lower level than men from age 50 to 55. work harder and start earlier in adopting a healthy lifestyle and eating plan. Once a woman starts menopause. If you have a family history of heart disease and high cholesterol levels. While there is not much that you can do about your age. Just 20 minutes of aerobic exercise. Age and Gender: Cholesterol levels increase with age. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The inner layer is smooth and allows the blood to flow easily. Arteries are constructed of a tough exterior and a soft. Consider: Heart disease is one of the leading killers in North America.can increase your chances of heart disease or stroke. For this reason.or bad cholesterol levels that are elevated but not considered "very bad" . As the heart beats. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. it is critical then that we keep arteries free of bad cholesterol for optimal health.from functioning at all. smooth interior. The middle layer is elastic and very strong. since cholesterol can actually lead to blockages in your arteries. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Even having "borderline" cholesterol levels . this system works effectively and the blood can carry oxygen and other essentials throughout the body. eating a better diet and getting exercise can help keep you healthy. Your heart becomes starved of required blood. No matter what your current health. The heart relaxes and produces enough force to push the blood through. In a healthy person. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . and strokes. the arteries expand and are filled with blood. heart attacks. It helps pump the body's blood. Each are made up of epithelial cells. If this happens often enough you can suffer a heart attack or a stroke. you need to keep your cholesterol levels in a healthy range. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. This means that if you want to prevent heart disease.

if you have elevated levels of high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Limit your sodium intake to 2400 milligrams a day. Again. If you need assistance seek out a nutritionist or dietician. In fact. Sea salt is a better option. In fact. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. try to lower your saturated fat intake as far as possible. you can take steps to regain your health by following a low cholesterol and low fat diet. this sort of diet will also make you feel generally healthier and more energetic as well. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. or follow the limits for dietary cholesterol that your doctor sets for you.Eating is one of the things that can affect your cholesterol level a great deal. Consume less than 200 milligrams of dietary cholesterol each day. especially if you have very high cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. If you have too high cholesterol. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. The effects over all will be immediate. As an added benefit. . You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. but reducing your intake of all salts is the better choice. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. Being overweight can contribute to cholesterol and to heart ailments. a healthy diet is the one thing that you must absolutely do in order to ensure heart health.

hot dogs. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. including select cuts of meat. You can keep the skin on to seal in the juices so long as you remove the skin before eating. High cholesterol foods include: Organ meats (this includes liver. dry beans. salad dressing and sauces. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. Limit and eat only in moderation if at all: Highly processed foods. • Enjoy foods high in soluble fiber. rye.Refuse foods made with harmful trans fats such as margarine. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. salami and fatty red meats All foods that are fried. which can wreak havoc on your heart health. sausages. . and especially processed meats such as deli meats. These foods include: Oats. poultry. bologna. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. fish. eggs and nuts each week.

choose leaner cuts.not to mention the higher rates of obesity . you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. not poached. Select fish such as cod that has less saturated fat than even chicken or other meats.and have lower cholesterol levels as a whole. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. and grains are healthier . fish. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. there is no such worry. In fact. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . white meat. vegetables. As an added bonus. you can avoid this in the future simply by eating more fresh fruits and vegetables. If you have always felt deprived while following low-fat diets in the past.When selecting meat. The white "marble" is fat that can increase your cholesterol. but some fruits and vegetables have been linked to lowering cholesterol in patients. Consider all the vegetables you may not have tried yet (please note that this list is not . With vegetables and fruits. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Increasing your intake of fresh (not canned. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. You can only eat small portions of animal products before you have to worry about cholesterol content. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. and cuts that have less white "marbleized" texture. When most of us think of "veggies" we think only of a few. While you do not want to overeat. you do not have to worry as much about eating too many fruits and vegetables.that North Americans face. those nations that eat more fruits. Even the leanest cuts of meat. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. chicken. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. To put it simply.

kidney beans. red beans. not just the seeds. lima beans to azuki beans. These may include snow peas. mung beans. broad beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . and many others) Bean sprouts Lentils Peas (again. sugar snap peas.complete . and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. navy beans. many which you likely have not tried before.there are too many vegetables to list here .and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. there are many delicious brands of peas. green peas. chickpeas. green beans. runner beans. borlotti beans. soy beans. from black beans.

Fuji. yellow and red peppers. not just their size. . Mcintosh. Honey Crisp. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green. Mantet. Blushing Golden. Cortland. Jonagold. some quite rare. Arlet. and others. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. you will be stunned by the range of lettuces out there. Mutsu. Centennial Crab. Empire.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. red potatoes. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Empress. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Try the following varieties: Akane. from the common to the exotic. Braeburn. orange. Chieftain. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. from butternut to acorn to pumpkins and gourds. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Kandil Sinap. Liberty. it is a fungus. There are many types of mushrooms. Gala.

Stanley Prune_Plum. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Honeydew. Cassava. many kinds. and others) Berries (besides the usual strawberries and raspberries. among others) Pears (including Asian pears. nannyberries. Baking Bananas. and sweet cherries such as Black Russians. elderberries. Canary. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. wineberries. sea grapes. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . bilberries. Unize Plum. barberries. Apple Bananas. boysenberries. and Sensation Dwarf Peach. cloudberries. loganberries. Royal Plum. and others) Persimmons Pineapples Plums (including Mt. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Red bananas. Bartlett. Beirschmidt. Red Haven. huckleberries. gooseberries. and others) Cherries (from sour cherries. currants. Opal. Monmorency cherries. Russet. Wilson Juicy. Red Secor. cranberries. Starking Delicious Plum. Chinooks. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. crowberries. bearberries. Yataka. Canteloupe.Northern Spy. Red Astrachan. blueberries. Reliance. Lapins. Patricia. Watermelon. lingonberries. there are dewberries. Dietz. Hedelfingers. Baby Bananas. Empress Prune_Plum. Yellow Transparent. Virginia Gold. Starr.

avoid all fast-food. Make it a mission to buy some fresh fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it.treat it like a checklist of the food adventures you could have with food. find a variety of fresh fruits and vegetables you have not tried and try them. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. you will want to cook your own meals more often. and prepackaged meals. Over the next 30 days. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Read about new varieties of fruits and vegetables and try them as well. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. every week. most of us have tried only a small fraction of the fruits and vegetables that are out there. use this list of fruits and vegetables. Convenience foods. . Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. of course.it is only a way to get you started in discovering new fruits and vegetables. salt. are notorious for offering poor nutrition and plenty of fat. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. The secret to low-fat eating is to make eating the right foods as attractive as possible. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. If you want to lower your cholesterol over the next 30 days. Look back over the list of fruits and vegetables . convenience. The fact is. Print the list and circle all the fruits and vegetables you have not tried. In fact. When you have many types of healthy and delicious foods to choose from. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. you will naturally choose foods that are good for you and for your heart. Cooking and Cholesterol If you want to lower your cholesterol. Realize that these lists of fruits and vegetables is far from complete . and sugar.

Use these to add flavor to your cooking rather than relying on salt. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Don't overlook cookbooks that feature Chinese. Raw food. There are many recipe books at your local library . carrots.no matter how harried your schedule: If you are very busy and tired at the end of a long day. cut more veggies into a salad. Choose fresh ingredients . herbs) and garnish with a few nuts. zucchini. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . cucumbers. If you must use salt. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. Not only is this healthier for you. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. switch ingredients to healthier alternatives. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. and Indian recipes. Cooking to lower your cholesterol is not very hard. and drizzle the salad with olive oil and lemon juice. Use good olive oil instead of butter. Japanese. even if you are lost in the kitchen. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. You can also create a very low fat salad dressing by combining half an avocado with some herbs .the very freshest you can. Simply chop up some favorite salad greens (mescalin mix. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Vegan. If you have recipes you cannot part with. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. you can easily create a salad that is enticing. tomatoes. Buy some fresh herbs. use only a pinch of the best sea salt you are able to buy.This isn't hard to do. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Wrap some veggies in a tortilla.

Sandwiches: Sandwiches are quite easy to make. It can also be a great quick breakfast on days when you are in a rush. Instead of fats or mayonnaise on your sandwiches . Fruit Salads: Chopping up some of your favorite fruits. berries. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Add the pasta and toss until the vegetables are the desired consistency. All can be made into delicious and heart-friendly meals in minutes. Many prepared pasta dishes use plenty of salt or cream-based sauces. eggs. Pastas: There are a number of pastas available. from fresh pasta or dried pasta to vegetable pastas and rice pastas. . Instead. whole milk products such as chesses. and lemons can make a beautiful and attractive salad that is very low fat. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Avoid highly processed deli and sandwich meats. If you do want to add meat to your salad. and other high-fat foods in your salads. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. You can make similar meals with rice or even low-fat tofu. but some combination of this recipe can give you a tasty meal with less fat. use lean and skinless chicken or other poultry.and lemon juice. If you are craving desserts. Add your favorite fresh herbs (basil is a good choice) and combine. If you are using apples or other fruits that tend to "brown" in your salad. Avoid croutons. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. bacon bits. Simply cook the pasta in a pot.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. This can be a very tasty combination and is still quite healthy for you. This makes an excellent and very healthy snack. Combine until blended. Experiment with different fruit combinations to find different tastes. Shred your favorite vegetables or cut them into very small pieces. opt for skinless poultry. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches.

low-fat yogurt. However. calories. and salt that you can. though. these products still do often contain sodium. skim. wafers. If you absolutely crave a dessert or snack. sodium. plenty of calories and some fats. you can get planks of cedar that are perfect for baking or grilling fish . occasionally eating low-fat desserts and snacks such as angel food cake. and cholesterol . Jello. so overindulging in these will certainly not allow you to keep your heart healthy. cover with lemon juice and possibly herbs and grill or bake until done. At many fish shops. Also. calories. fat. Consume fat free. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. and sugars. try to stave off the craving with fresh fruit. fish. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. For example. puddings made with low-fat milk that make lower-fat alternatives.many are very high in sodium. animal or graham crackers. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. Enjoy white meats. fig and fruit bars.simply place the fish on the cedar.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. fruit sherbert. polyunsaturated. and poultry rather than red meats. you can make these foods even healthier by reducing the amount of fat you use in preparing them. If this does not work. take care to read the labels on these snacks and choose the brands with the least sugar. and hydrogenated fats). Choose only lean meats. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Lean meat dishes: When you have chosen your lean cuts of meat.

they were for less-than. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. prepared.a large.even when those foods are processed and contribute directly to higher cholesterol. Think of the last ten food advertisements you have seen. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. we don't always do what is right.healthy processed foods. Odds are. try frozen foods that have no sauces or other ingredients added. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. pickled or tinned foods. If you cannot find fresh produce out of season. especially if we have followed less than ideal eating and life patterns for some time. you likely picture the hamburger you see in advertisements . When you think of a salad. spiced. juicy burger with all the toppings. most of us have been taught which foods are healthy and low in fat and which are less than good for us. When you picture a hamburger. It sounds crazy. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods .Choose fresh rather than processed. Traditionally. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. because they were not needed. You learned to like some foods as a child. you may nit get the same strong images in your head. Face it. Today. but you have also learned to associate certain foods with certain ideas and ideals . adopting a very low-fat diet and healthier lifestyle is often challenging. though. simply because salads and vegetables are advertised a lot less. However. Although we may know which foods we should be turning to and which lifestyle changes we need to make.and likely this has been the doing of advertisers. there is a huge market for convenience and "junk" . less than healthy foods have needed advertising.

Odds are. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. There is no reason why your heart health should suffer because some advertiser is good at their job. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Figure out where you see advertisements for foods and then avoid those ads. sugary foods. Is it any wonder that restaurant meals . This is no mistake. and sodas to the amount of space given to the produce section. avoid the television for a while and watch your cravings for fatty foods decrease. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. . but many times these foods are less than great for your cholesterol level. though. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Most people see the majority of food advertisements on television. When you visit your local grocery store. Take a look at those high-fat and cholesterol-high foods. much as restaurants do. they are placed at eye level. In fact. If this describes you. In too many grocery stores. Advertisers are trying to make their products appealing. 2) Make good-for-you foods appealing. Add some music or candles to your dinner. junk foods.foods. they come in brightly designed packages that grab the eye. Also avoid radio ads and restaurant advertisements in magazines and newspapers. compare the amount of shelf space given to convenience foods. After all. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. so that customers are more likely to walk away feeling happy and satisfied with their meal. and lower your cholesterol over the next 30 days as well. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.they add ambience to make the meals more attractive and appealing. Often. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers.even those that are fatty and terrible for your cholesterol . Advertisers do an incredible job at making foods attractive.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals.

greasy. and other foods you are trying to avoid during the next 30 days. and disgusting. try to find ways to make these foods less appealing. You can use the same technique to make good-for-you low-fat foods seem appealing.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. and look up stories about the disgusting things people have found in the fast foods and convenience foods.without feeling cheated or deprived. cold. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. you will find it much easier to stick to a low-fat diet . make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to.such as "delicious" and "juicy" described about fatty foods. Whenever you find yourself craving foods that are high in fat or sodium." This is not likely to make you crave these foods especially since you are always hearing great adjectives . For example.when buying food that is good for you. This will make bad-for-your heart foods seem far less attractive. Try to do the same thing as advertisers . . Advertisers work very hard to make sure that you remember jingles and descriptions of foods .For the next 30 days. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. recall the times you have had terrible fast food or convenience food meals. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. 4) Use a little negative advertising. congealed. watch out for negative words.as mushy. If you find that you crave convenience foods. imagine them in the worst possible light . fast foods. 3) Describe foods in a way that makes them appealing to you. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. use a little negative advertising. Advertising works by staying with you. Ask your friends and family for their dining-out horror stories. As soon as you are aware that you are craving the foods.

. If these things are not in your home. you are far less likely to be tempted by them. a rice steamer. go through your home and get rid of the foods that you should be eliminating or cutting back on. no-stick cooking ware. 4) Get lots of appealing heart-healthy foods into your kitchen. Invest in parchment paper. 3) Eat in. but prevent fruit flies. if you can.and are less likely to cheat on your new eating plan. advertisements. fried foods. You do not have to invest a lot of money for this. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. and other temptations around. Also get rid of any fliers. When you make your meals yourself. If your kitchen is an enticing place to cook. Replace your foods with lowerfat or healthier alternatives. try to find ways to make cooking in your kitchen more appealing. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. healthy foods over the next 30 days . give it away. 2) Give them away to a friend or food bank. If you make healthy foods more attractive and visible. wok. For the next 30 days. If you keep cookies. you are more likely to reach for them when you are hungry. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you are more likely to turn to them when you are feeling hungry. you should eat in and eat foods you have prepared yourself almost all the time. Hang up some nice curtains or at least get rid of the clutter. as you work to lower your cholesterol. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you have a deep-fryer. or menus from take-out places and restaurants. you are more likely to cook at home rather than being tempted to eat out. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 2) Make your kitchen a heart-healthy place. While you are cleaning out your kitchen. That way you are far more likely to reach for low-fat. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. you can easily reduce how much fats and sodium goes into each meal.and for life! .

After a long day at work. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. Over the next 30 days. For many of us. once you learn to cook healthy and delicious meals. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Or. If you can't find someone to help you. If you have very high cholesterol. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. fear is a great motivator. Plus. The hard part is staying motivated to keep the diet plan up for weeks. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and pubs or we have movie nights that include take-out pizza. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. This is especially a problem since we so often equate social times with eating . so that there is no excuse to turn to convenience food. child. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Whether you get help from a roommate. it can be too daunting to come up with a menu and then cook a meal from scratch. then find some way to make cooking time more fun . and have the opportunity to spend time with others who are concerned about heart health. on hiking trails. make it a habit to meet friends at places that don't have food as a major entertainment.5) Consider taking a heart-healthy cooking class. This can make heart-healthy eating more difficult. 7) Get help in the kitchen. or spouse. coffee shops. . 9) Get motivated. cooking with someone else tends to be more fun. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. You will learn many recipes and cooking tips for heart-healthy eating. Find ways to get yourself motivated to eat well for life. 8) Socialize without food.listen to music or watch a movie on a portable DVD player as you cook. Meet friends at the gym. but we often leave eating to chance.we meet friends at restaurants. Most of us plan our days and our finances. Many of us take in excess calories and fats when we eat out with others. or in your home rather than in restaurants or cafes that feature rich foods. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet.

and other low-fat foods are among the most convenient foods out there. then you may need to find a different route home. If your walk home from work takes you past a favorite restaurant you find hard to resist. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. fiber. and cholesterol in each of your foods is causing you stress. this is very simple. sodium. Luckily.no larger than a pack of cards. Sometimes. types of fat. sadness boredom. The portion size of grain should be smaller and the portion size of animal proteins (meats.10) Make heart-healthy food more convenient. milk products) should be smaller still . If you can make low-fat alternatives easier to reach for than fast food. If counting fat grams. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. 12) Figure out your eating dangers and find ways to overcome them. or meetings with your boss. and other healthy meals easier. list ways you can avoid the situation or at least make better choices when you are faced with it. and you will reach for these foods rather than turning to high-fat. When you prepare a meal. vegetables. and beside each item. If Tuesday work meetings leave you reaching for cookies in your office desk. Post your list in your planner or other visible place so that you will see it. salads. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. On a paper. simply make sure that most of your plate is taken up by fresh fruits and vegetables. Most of us have specific emotions and events that may make us turn to comfort food. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sound too simple? Not at all. 13) Make cholesterol-friendly eating easier. Whether it is general stress. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. fruits. high-sodium "fast foods. Keep low-fat yogurt and other low fat foods around for fast snacking." 11) Make heart-healthy food more interesting. Make sure that you eat different fruits and vegetables . list the times you are more likely to want to eat.

Variety is still important because bars and powders are not always low fat. metabolites. egg yolks. full-fat dairy products. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. amino acids. as well as concentrates. herbs. this simple formula will be a snap to follow and will actually lower your cholesterol. but it will go a long way towards ensuring that you don't give into the cravings. lower your cholesterol by making sure that reaching for lowfat. This will not make your cravings for less-than-healthy meals go away. or easily digested by all. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Nor are supplements a substitute for regular exercise. botanicals. There is no one magic pill or powder that you can take that will make you stronger. minerals. Over the next 30 days. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Use olive oil as your main source of fat and refuse other dressings or sauces . If you are on a very strict low-cholesterol diet. all of which are easily accessible to athletes. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. If you are considering supplements. and convenience or restaurant meals entirely. constituents. Eating a variety of foods on a regular basis is the most important step toward this goal. skinnier. and extracts of these substances. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. but for most people interested in lowering their cholesterol.do your cooking with the olive oil. inexpensive. or give you more energy.each day so that you get a variety. Eliminate foods such as organ meats. Supplements include vitamins. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. this may not be enough. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. you must weight the purported benefits against the potential risks . There are thousands of supplements on the market. Supplement product labels must include the words "dietary supplement".

First off. start by finding a health food store or a vitamin supplier. These individuals can also help provide you with the information you need regarding improving your conditions. While a diet that's full of nutrient rich food should not be replaced. If a product makes claims that sound too good to be true. what do you take? First off. In addition to this. problems with gaining weight or other conditions. There are two routes to take. realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. Giving your body the nutrients that it needs to make it through the day is essential to your well being. find out what type of supplements you can take for your individual needs and problems. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. even if you think that you can do this through the foods that you eat. For example.(and cost) before deciding to use any product. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Another source for information is the web. How do you know how much to take? That's a trickier question. But. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. quality is essential to success here. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. it sometimes needs additional supplementation to take it to the best level it can be at. look for supplements that can offer weight loss benefits. But. the claims probably are too good to be true. you can probably find a supplement or several that can address those problems for you. find a good quality multi vitamin and take that as directed. make sure that you have a reliable source. First. Don't assume that any information that you find is reliable. Information is key. if you have a need to lose weight. Quality is very important if you want to see benefits from supplementation. It's like always giving your car premium gas and oil to do its job even better! . Therefore. Again. If you have heart problems. you are probably still missing out.

There are many different varieties of whey protein. is the "power" that drives muscular energetics. without oxygen. The energy released by breaking this bond powers the contraction of the muscle. is through CP. mainly found in red meat. When ATP is depleted within the cell. Creatine is used for the resynthesis of ATP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. For the majority of the population. Another important supplement is whey protein. Some of which perhaps are not particularly useful. I have been using multivitamin supplements and vitamin B supplements for 20 years. Creatine is manufactured naturally in the body from the amino acids glycine. yielding ADP (adenosine-diphosphate). There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. and pancreas. When a muscle is required to contract. I can gain 5 kg of muscle in just two weeks using creatine. Creatine is a natural constituent of meat. Creatine is also a very good supplement for gaining muscle mass. or adenosine triphosphate. The typical male adult processes 2 grams of creatine per day. including both elite athletes and untrained individuals. the body must use other methods to replenish ATP. the cell can no longer contract. Once CP stores within the cell are depleted. Creatine works by increasing the water volume within your muscle cells. ATP. This phosphate portion bonds to the ADP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Creatine is the most popular and commonly used sports supplement available today. and methionine. There are several methods by which the body rebuilds ATP. but you will be able to find a high quality supply at your local health food store or if you look on eBay. while the remaining 60% is stored in form of creatine phosphate (CP). This process takes place in the kidneys. Approximately 40% of the body's creatine stores are free creatine (Cr). For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. . The fastest method. There are several though that are very useful. arginine. turning it back to ATP. and replaces that amount through dietary intake and fabrication within the body.There are thousands of different supplements on on the market. the bonds in the ATP molecule are split. liver.

Supplementation with creatine increases Cr and CP within the muscle. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. So if you weight 200 pounds. Many people like to take their creatine in a shake as it most often comes in the form of powder. the dosage is 20 grams a day for five to seven days. There are two way to decide what dosage of creatine you should take. so you would require 2. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced.7 grams in the maintenance phase.3 = 27 grams of creatine per day After the loading phase. The periods are brief because the ability of a cell to store CP is limited. In other words. Follow along closely.03. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. After that. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. You can also calculate creatine dosage according to body weight and mass. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. allowing further capacity to regenerate ATP. Creatine is also thought to increase the body's aerobic abilities. In the "loading phase" which is where you begin adding creatine to your diet. it's recommended that you stick to 5 grams per day.2 kg multiplied by . It can also delay fatigue during repeated workouts. the formula would look like this: 1 lb divided by 2. you must use your creatine regularly instead of sporadically for it to be effective.3 grams of creatine per kilogram of body weight. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. you should be consuming . Glutamine . this could get confusing! Not really. Creatine is safe for most everyone to take with the exception of people with renal issues. your weight is multiplied by . However. therefore the body will quickly move to other methods of replenishing ATP. though. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. Experts say in the "loading phase". Essentially.

but if you really want to grow your body mass. However. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. The remainder is in the lung. repairs and builds muscle and can induce levels of growth hormone found in the body.Another popular supplement among body builders is glutamine. This two to three gram dosage used post workout builds protein. The typical American diet provides 3. liver. Two to three grams has been found to help symptoms of queasiness. you'll need both creatine and glutamine alike. our body can produce more than enough. It is the single most important nutrient in a body building regimen. Sixty percent of glutamine is found in the skeletal muscles. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. If you have too little glutamine in your system. Protein has been shown to have the best effects on the body when combined with carbohydrates. and stomach tissues. This includes stress that the body is under during periods of exercise. glutamine reserves are depleted and must be replenished through supplementation. Of course. Under normal conditions. . prevent sore muscles. Much of your protein will come from your diet. Protein The importance of protein to a body builder is a no-brainer. increasing protein through weight gainers or protein powders is necessary. it can result in muscle loss. If you want to build a ripped body. Over 60% of our amino acids come in the form of glutamine. brain. Glutamine is also thought to prevent sickness. and speed up growth hormone production. Many people are choosing to supplement daily due to the long growing list of benefits. during times of stress. Glutamine is a nonessential amino acid that is produced naturally by the body. You have to have a positive nitrogen balance in order to gain muscle mass. so you'll want to take it with milk or in a shake. Research shows levels of supplementation from 2 to 40 grams daily. it usually comes in powder form. Again. Protein is what makes up and maintains most of the stuff in our bodies. promote healing.5 to 7 grams of glutamine daily which is found in animal and plant proteins.

The release of nitric oxide creates surges of blood flow. and olive oil. and should be taken in the manufacturer's recommended dosage. Combine the powder with some eggs. As with creatine. it's good to combine your protein with some form of carbohydrate for maximum results. speeds recovery. Unfortunately this pump is only temporary. and will dissipate shortly after you complete your workout. Nitric Oxide. causes vasodilation (an expansion of the internal diameter of blood vessels). especially on a diet. It often comes in pill form. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. when a muscle contracts and blood vessels dilate. If not. ice cream. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. which is the muscle pump we are familiar with. a key molecule manufactured by the body. so you can take it in a shake just like with other powdered supplements. Many body builders take nitric oxide for a variety of reasons. the best time to take your protein supplement is post-workout. So whey is the best protein. Whey is the best investment because of its capacity as a postworkout recovery supplement. and increases strength along with stamina. sparing hard-earned muscle protein and glutamine stores within the body. It also supplies the most amino acids that bodybuilders use. As we said before. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric Oxide is present for a brief moment. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. When on low-carb diets whey can function as an alternate source of energy. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. . Nitric oxide promotes extended ability to life weights. It also signals muscle growth.The best type of protein supplement on the market is whey protein because it is the highest yield. Nitric oxide also comes in powder form as well. low-fat milk. oxygen transport. Whey protein is the only choice when on a diet however. You can also add in some fruit for flavor. which in turn leads to increased blood flow. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine.

Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders.There are many other supplements. complexion. they are illegal. general energy and well-being. cancer. But those are the only ones I prefer to take apart from ginko biloba. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. which is known as stacking . They are used in treating a variety of health problems including AIDS. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. steroids have some serious health implications when taken for reasons other than therapeutic. especially if you use them together synergistically. and other serious diseases. Steroids do have some advantages. However. . However. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Steroids increase testosterone production which can lead to overly aggressive behavior. and in many places. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. you can take. They can cause serious liver damage and even lead to liver failure. Ginko is great for circulation. They help the body fight the ill effects of these diseases and promote healing. and low sperm count. so it's good for your brain. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Both of these substances are highly controversial. Using the supplements mentioned you'll see some results quickly. All steroids eventually change to estrogen which causes feminization in men. but they are used by body builders all over the world. That causes an enlargement of the breasts along with an increase in fatty deposits. a decrease in libido. They also enhance performance making a person stronger and extending their stamina. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder.

though. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. but more and more women are getting interested in it as well. MENTAL TRAINING Mind Fitness. They are naturally produced by the body. it still takes time. A Healthy Emotional Life As you can assume. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but many body builders take them to basically tell their muscles to get bigger. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work.Growth hormones stimulate the elements in the body that make muscles grow. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. Body building has long been thought of as a man's sport. They can make you bigger quicker. Following is a list of recuperation techniques and a description of them. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. your mind is a powerful tool and it helps you through each step of your day. You will still need to take time to rest though. It controls the way that you perform each action. perhaps it's better to cut down on the workouts and allow for your body to recuperate. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. You can get huge. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. At these times a good sauna. a massage or soak in a hot pool will reduce the feelings of fatigue. They can be dangerous. . Even using various methods to help your body recover. as well.

the importance of having a healthy brain is very evident. performing mental tasks and you need to be able to conquer problems effectively. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle.Yet. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. it's anything but easy to make it through the day without dealing with some type of stress or pressure. there are many ways that your mind's fitness may not be the right level that it should be. Keeping your mind active. there is evidence that says that you can actually push off the onset by some time if you do the right things. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. The mind's health is quite an important aspect and. for many people living in today's hectic lifestyle. the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. First. While life affects each one of us. plays a significant role in the quality of life and the longevity that you have in your life. In fact. you need to be fully capable of thinking clearly. you need to exercise your mind. For this particular battle. including the simple fact that you may have to battle illnesses more often and with greater intensity. A Healthy Brain With the onset of Alzheimer's happening to more and more people. you need to be able to effectively deal with it and then to move on. When you are emotionally or mentally unfit. believe it or not. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. your body's health is directly related. What's Healthy? For your mind to be in a healthy state. should something emotionally troubling happen to you. challenged and attentive is essential to your well being and this fight. There are many different ways that this can happen. such as a death or deception. In addition. Although you may be wondering just how you can control your minds fitness. For example. several key things must play a role. There are many various ways that you can improve your emotional state by learning how . Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. Emotional health is an important battle that everyone must strive to improve.

This is a personal decision. of course. Indeed. During these times. Those that are spiritually fit. It can help you to tackle even challenging tasks with more ease and with success. While you can't take away everything in your life that causes stress. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. you do all that you need to do and there's nothing limiting you. most people go through stages of depression. it can often play a role in the way that you see your life as well as in your emotional state of mind. Believe it or not. Sometimes it may be important to remove the stressors from your life. learning to effectively manage stress is important. and you. While there isn't always a need to be religious or spiritual. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. mentally unstable and unfit. you may think that you have nothing to worry about. Where Are You Now? When it comes to determining how mentally fit you are. Spiritual well being is a critical factor in maintaining your health. For those that do believe in a Higher Power. It can lead to various health issues physically. too. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. .to react to critical situations. Not only does it pull you down through causing large amounts of emotional trauma. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. but that's not a common occurrence. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. the right social activity is one way to improve your emotional health. But. but it also causes all types of physical problems for those struggling with it. mental turmoil and even times when they are so stressed that they can not function properly. After all. you can consider them. too.

Do you feel anxiety. too. ask yourself these questions. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. Do you hate the life that you are leading. although you may not realize it. If you have trouble sleep. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3.Yes. For the most part. Do you struggle to make the goals that you set for yourself? 4. For example. Yet this is a dangerous situation. While you may not want to do this. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Improving the fitness of your mind not only improves your daily life but increases your longevity. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. stress and angry often? What does it feel like and how intense does it get? 5. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. While food never used to be so readily available. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. or are eating whenever you feel like it. consider this scenario that happens over the span of time. now. this is one of the prime reasons that they are overweight or unhealthy in their diets. To determine where you stand in mind fitness. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. . Emotional eating is eating when things go bad. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. It's easy to go to the food to get the satisfaction that you need. your mind can be struggling at the same time. it hurts to hear but just like your body goes through illness. For many millions of people. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Be honest. 1. then you should be considering the vast number of mind fitness needs you may have.

yet if left intact. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. you are not fitting well into your clothing. fatty lunch. Now. though. As your self esteem drops. You can't make the right decisions. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. . Just look at you. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. your self esteem drops. You should be able to feel confident in the decisions that you make and in the way that your life is moving.. it's also one of the worst things you can do for both your physical and your mental health state. Emotional eating is one of the hardest cycles to break. You are a failure. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen.these are all things that people end up saying to themselves when they are emotionally depleted. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.You begin by getting stressed at work. You then find yourself dealing with pressure from the boss. you didn't do the job right. you find yourself in even more problems. Incorporate as many of these things into your life as you can. Soon.. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. which includes emotional eating. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you almost purposely make the situation worse by eating bad. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You become upset at yourself. The first step in fighting the way that food makes you feel. You aren't any good. In fact.. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You decide you need a big. is to recognize that there is a connection between the way that you feel and the way that you eat. the pounds are creeping onto your hips. and you'll see differences in the way that you feel and the way that you see the world. A health self esteem is one that's confident but not overly macho.

whatever way is fun to you. Just putting on a beautiful outfit can make you feel good about yourself. Although challenging. ask what you could have improved on for next time. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. at least one time per week. Getting away or even just finding time to play a board game is essential. This allows your mind to repair damage and it allows you to improve your network of friends. Then. You should always strive for a lifestyle that's positive with those in your family and your friends. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. Commit to going out and having fun.Accept those. Let's face. If your boss says that the job wasn't good enough. Those that dress well. both physically and mentally. Getting down on yourself because someone doesn't like the job you did isn't okay. Relationships take time and work. Don't take friends for granted because they won't be there when you need them the most. working through them and then letting them go. Build A Social Network A social network is a very important to your well being. In addition. Don't assume that they will always be there when you need them. If you are married. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. That means taking on the challenges that come up between people. that relationship alone will be one that you have to work on. Those that have people around them to support them do well in many more aspects of their lives. take care of the way that they look and those that do things for themselves are the most confident people out there. learn how to accept compliments and to take criticism. you need to be able to say. In part of that comes the fact that if you want to have family and friends you . "Hey. even when you don't pay attention to them otherwise. Learn to take criticism positively. its fun to have people around too! But. work on improving them if you can and then do the best job that you can overall. how can you build a social network of people that you can rely on? Make time for those that you already have.

by relieving stress. A hobby. . find an outlet. You should also use challenges to help power you through your day and your life. If the situations that you are in provide you with high levels of stress. physical risks and puts your entire well being at risk for emotional breakdown. It hinders you throughout your life by causing unhealthy living situations. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. a physical activity. You need to find something that you love to do. getting the answers and working at it helps to improve the brain's function. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. or some other thing that really brings you happiness is necessary to have. too. allowing you to fend off Alzheimer's and other conditions like it. use your brain power! You don't have to do any type of exercise with your brain physically of course. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. but you have to do it! Stress is one of the largest problems in health today. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. You'll feel good about life and your social network. Your Overall Mental Fitness Plan So.need to be a friend. To help remedy stress. Learning new things keeps the mind active and that means health. but mentally you do! For starters. there are many things that you can do. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. it is important for you to find solutions to those problems. Asking questions. always keep yourself learning. Stress affects your ability to function properly. now you have it! You know what to do to make your lifestyle improved through these changes. Managing Stress Its not easy job. For starters.

mental and emotional benefits right away. Keep your self esteem positive. Improve your social network to reduce stress and to improve your quality of life. continuous learning and through challenges of all types. 4. Lifestyle Fitness. 5. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Make changes like these today and see results today. this one will be structured a bit different. It also helps to make it through difficult times when you have someone by your side. they are not everything. smoking. You Are What You Do.1. It will cause cancer eventually in your lungs. For example. drinking and drugs. You probably already know the risks of what these things can do to your life. Do things that are enjoyable to you. smoking will eat away at your lungs and will cause cancer. If you can't think of anything. but you may not realize the extent at which it takes to improve them. 2. 3. Improve your stress levels and see physical. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Improve your brain's fitness by challenging it through new adventures. learn something new. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Working on this is hard. . There are no ifs about it. Improve them. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Each decision you make throughout the course of the day plays a role in your fitness. but feeling good about yourself is a must for overall health. and physical fitness increases. Drinking And Drugs Each of those three things. Unlike the other chapters. is a problem for your health and your ability to make it through the life you have. Too Your lifestyle is the way that you live your life. Smoking.

You need this time for your mind to. sleep is the body's time to relax and to recoup what it's done all day. There may be an underlying medical condition that could be causing it. your body can repair the damage that you have done to your lungs. You will find that your health increases. others can't. smoking is something that you can stop. This can only happen if you stop soon enough. then you aren't getting the right amount of sleep for health. Some damage can be fixed through healing over time. You kill brain cells. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs.But. Smoking and drugs are simply a no no. To improve your lifestyle and to extend your life. but the . It's the time that your body heals from the exertions of the day. even if it is one of the hardest things you will have to do. For one. They aren't able to improve the level at which they can function and they make bad mistakes. If you are facing problems with insomnia or are struggling to get to sleep. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. your energy increases. refresh and give yourself the best chance at improving tomorrow. Why is sleep so important ? There are actually several reasons. you need to remove these problems from it. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer.Rest is one of the most overlooked parts of an exercise regimen. though. It's the way that your mind works through problems. talk to your doctor about it. your stress levels DO go down and you can feel better about the life you are living. physical ailments hinder you more when you don't get enough sleep. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Sleep Do you sleep ? No. Drinking and drugs are just as bad. To improve your fitness. Stress hurts more. It's a time to restart. When you quit early enough. Your lifestyle fitness requires that you get quality sleep each night. you put your life at risk and you destroy the organs in your body. find a method to stop smoking and do it. you destroy your body slowly and methodically.

you should never work out after not sleeping the night before. Not only will the caffeine keep you awake. but if you go to bed on an empty stomach. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. This will help you signal your body that it's time to think about resting. For starters. Try having some white noise in the room like a fan running. though. • Keep your bedroom dark and cool. Muscle adaptation and growth often occurs at night. Just as you'd never head to the gym after drinking a few beers at your local tavern. During the suspended state of animation you are in. Working out in this state has its obvious downside. • Don't drink a lot of fluids before sleep. According to the Journal of Applied Sports Science. As your body temperature lowers. your lack of muscular coordination places you at a much higher risk for injury. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime.096.build muscle. • Establish both a regular sleep cycle as well as a pre-sleep routine. Some people disagree with this theory.reality is it is actually a quite important principle. your body is doing exactly what you have been asking it to do during your workouts . you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. Body temperature has a huge effect on our ability to fall asleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. especially tea or coffee. you start to feel sleepy. which is above the legal driving limit in most states. . Make sure this snack is light. • Try having a light snack before bedtime. but you'll have to use the bathroom more often as well which will disturb your sleep. If you work up a sweat before trying to sleep. • Get at least eight hours of quality sleep per night. Lack of sleep can have an intoxicating effect on your body. it can distract from your ability to fall asleep. You're better off waiting until the next day when your body has been given proper rest. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.

. As you know. your marriage. your body's synthesis of protein increases. Growth hormones are very important in increasing muscle mass. stress causes a wide range of health concerns for your body. You worry about money and end up facing financial hardships that move into your work life. • Don't eat before bed. but it really can be. During a workout. your home life.While your body is sleeping. Your body can recover and repair any damage you did during the day while you are at rest. This is what makes you grow. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. growth hormones are also released. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Money is one of the largest causes of stress in people every single day. but it is something to make part of your overall guide to living a long. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. but the majority of this happens while the body is at rest. Just as sleep will give you more energy. there are many ways that you can overcome them. • Don't do stimulating things before bed such as watching television or working on a project. A majority of growth hormones are also released when the body is in the sleep state. Financial fitness isn't something that we'll stress for too long here. and even your physical health. healthy lifestyle. at least two hours beforehand. If you are having problems with sleeping. Just think of the role that money plays in your everyday life. it is also vital in helping your body recover and ultimately grow like you want it to.

Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.

Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been

doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion

The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.

It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!

YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.

• www. and ways to prepare yourself for competition. contest schedules and results. Here are a few you should really check out: • www.getbig. Look around you and find what works for you.bodybuilder. The Internet is another invaluable resource for body building information. Ask around when you are in the gym.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will find more information than you could have ever hoped for on this website including tips on nutrition.Nothing can really compare to personal advice and guidance.com This is another super website where you can find tips and tricks about how to maximize your workout. sample workout plans. where to find supplements. • www. In researching this book. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. You will find a whole new world opening up around you! . but it's free. and it will open you up to all sorts of insights into this great sport. These are only a few resources you can check out as you begin your body building quest. You will get the most information by joining their website. or network with others in social settings.com This site is nothing less than amazing. this author depended on several of these websites for information. as well as pictures of people who have made amazing transformations through a body building program.abcbodybuilding.

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