Saturday, February 2, 2013

Dr Mozingo's Food For Thought. Lose fat, build muscle

The New-Start Solution | Muscle and Strength 

Nutrition | Lose Fat, Build Muscle
This phase is designed to lean out the diet, and start the body in muscle building mode. The food we eat is fuel for the body and muscles, and when you are starting a new weight training regimen, it is important to properly fuel the body, or you will suffer from decreased gains, and muscle fatigue.  This is not an easy program to follow exactly, but try to stay as true to it as you can.

Should I count calories?
Yes, when someone is trying to alter their physique, or build muscle, it is important to count calories to ensure they are getting enough. Yes, I said to ensure they are getting enough calories. Under eating could result in muscle fatigue, and also turn on specific enzymes that promote fat storage instead of muscle building. On average, we need about 15-18 calories per pound of body weight each day to maintain muscle tone, and to build muscle, it needs to go up to 18-20.  This being said, it is more important to balance where your calories are coming from than just the total number of calories being taken in.

Is protein important?
Muscles are made of protein, so in order to build bigger, stronger muscles you have to fuel them with their building blocks, like proteins. Several studies have shown that consuming 30-40% of total calories from protein sources on train days show a dramatic increase in muscle gains. This translates into 1 ½ - 2 grams of protein per pound of body weight. The New-Start Solution program starts on the lower end of that, requiring 1 ½ grams of protein per pound of body weight. Protein sources should vary as well, eggs for example have about 8-12 grams of protein each, and an 8 ounce sirloin steak has about 55 grams of protein. So to be clear, it is important to consume 1 ½ have grams of protein per pound of body weight on train days (225 grams for 150lb person) and 1 gram on rest days.

Are carbohydrates important?
Carbohydrates act as the body’s energy, allowing for muscle contraction and also vital for glycogen storage. Glycogen is what stays in the muscle and pulls water into them making them fuller and allowing a stretch of the muscle fibers. When the muscle fibers stretch, it stimulates protein synthesis, building bigger stronger muscles. In the beginning, most people have plenty of store glycogen, so in Phase 1 The New-Start Solution suggests an intake of 1 gram of carbohydrates per pound of body weight on train days, and ½ grams per day on rest days.

Are fats important?
Fats are critical in the building block of testosterone and all other androgen hormones. Testosterone is a vital part of muscle building so eating adequate amounts of fat will boost testosterone levels. Omega-3 fats are an essential part of joint lubrication and nerve conduction. These fats are found in fatty fish and eggs. The New-Start Solution puts an emphasis on the importance of supplementing with ORGANIC Omega-3 oil and also consuming about ½ of your body weight in grams of fat/day. These intakes should be 1/3 saturated, 1/3 monounssaturated and 1/3 polyunsaturated fats.  Most meat products have this balance.

Is there any other tips for better gains?
  1. Eat frequently, 3-4 meals a day, with snacks in between is adequate.
  2. Always eat protein for breakfast
  3. Eat eggs. 3 eggs a day has been proven to promote bigger gains.
  4. Eat casein protein before bed. This allow for muscle building during the long hours of sleep.
  5. Eat your veggies. The micronutrients found in vegetables will fuel the body on a cellular level.
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