THE ZANE BODY TRAINING MANUAL PDF

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Frank Zane - The Zane Body Training Manual - Ebook download as PDF File . pdf), Text File .txt) or read book online. Frank Zane - The Zane Body Training. The Zane Body is a training manual for men and women of all ages and fitness levels. It contains step by step precise instructions for beginners, advancing right . 9reu9n - Download and read The Zane Body Training Manual book is easy. Full supports all version of your device, includes PDF, ePub, Mobi and Kindle.


The Zane Body Training Manual Pdf

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The Zane Body is a training manual for men and women of all ages and fitness levels. It contains step by step precise instructions for beginners. The Zane Body Manual is a training manual for men and women of all ages and fitness levels. It contains step by step precise instructions for beginners. Frank Zane's Build Your Calves e-Book The Zane Body Training Manual · Fabulously Fit Forever · The Workouts – Personal Training Diaries.

Well maybe not. I knew a prominent bodybuilder years ago who told me "You can eat whatever you want, as long as you train 6 hours a day". It's up to you. I'd rather eat right and train less than this. Most of my life occurs outside of the gym. The first step in a good nutrition program is to clean up your diet by minimizing or better yet, eliminating the following foods. In general they are in the category of fast foods or junk foods, containing excess fat and sugar, refined and lacking in fiber.

Here's a list: Bread The kind you download in a super market which is refined and lacking in fiber. Doesn't matter if it says "whole wheat" if you can squeeze it into a ball, you don't want to eat this mush. Up to two slices of high fiber bread a day, the kind that will break or crumble when squeezed is OK.

I personally eat one slice of sprouted flaxseed bread most days with breakfast. Potatoes An occasional baked potato is ok. I have one a week and scoop a little of the white out of the inside and fill it with my wife's broccoli. Mashed potatoes, French fries, hash browns, home fries are out. White rice White rice is lacking in fiber, brown or wild rice is ok. Pasta Nothing will get you fatter than a big bowl of pasta for your evening meal.

If you must eat any of the above foods have small amounts early in the day. The best time is right after your workout with a little bit of protein. Bread, potatoes, white rice, and pasta all have a very high glycemic index. This means your body turns them into sugar very quickly when you eat them, causing a rapid rise in blood glucose.

As a result your pancreas secretes large amounts of insulin this is called an "insulin spike" to absorb the blood sugar into the muscles. Eating these and the foods that follow throughout the day leads to formation of excess body fat. The only time you want to spike your insulin is within a half hour after your workout.

Then the result is glycogen storage and the creation of an anabolic condition allowing for better recovery from workouts and more muscle growth.

Research shows a ratio of carb to protein of 4 to 1 gives the best effect.

Glycemic index or GI is a numerical system ranging from 1 to which measures how much of a rise in circulating blood sugar a carbohydrate triggers. The higher the GI the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will induce a dramatic blood sugar spike. A GI of 70 or more is considered high, a GI of 55 or less is low.

Glycemic load or GL gives a more complete picture than glycemic index alone. GI tells you how rapidly a particular carbohydrate turns into sugar but doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to eat smaller servings of foods with a high glycemic index so you don't spike your blood sugar.

Watermelon, for example has a high glycemic index but a low glycemic load. A GL of 20 or more is considered high, a GL of 10 or less is low. For a comprehensive list of the GI and GL of foods log on to www. So when you eat carbs, even those with a high glycemic index, combine them with protein especially after a workout to lower the GI. If you eat carbs alone, use them as a chaser for free form amino acids. The insulin secreted helps the aminos absorb.

Eat smaller portions of carbs with a high glycemic load GL. Other foods to cross off your list of regular eating is pizza lots of refined carbs and saturated fat ; breakfast cereals refined starch flakes with added sugar ; instant oatmeal a bowl of mush with little fiber - the best oatmeal is the thicker flaked variety like rolled oats, mother's oats, or oat groats ; ice cream has a low glycemic index but is high in calories, sugar and fat ; pancakes starch usually smeared with sugary syrup and butter ; potato chips high glycemic index starch with lots of salt ; peanut butter small amounts aren't too bad, but most people eat too much - best not to keep it in the house ; Mexican food a combination of starch and lard ; dried fruit dates, raisins have a very high glycemic index.

Of course if you use small amounts with protein like cottage cheese you lower this index ; fruit juice has a high glycemic index, but is ok when mixed with a protein powder - eating the whole fruit which contains fiber to slow down the absorption of the sugar is much better, and a good laxative since fruit has a short colon transit time ; milk a good source of calcium but has one and a half times more sugar lactose in it than protein. A small amount of milk, especially the low carb milks on the market today, in a protein drink is ok when sipped slowly.

Candy lots of calories from fat and sugar , pastries lots of starch, fat, and sugar , soft drinks carbonated sugar water, diet colas are the worst because the phosphoric acid they contain can dissolve bone calcium. Watch out for diet sodas that contain caffeine too.

The Do’s and Don’ts of Mass Gain Supplements

Beer and wine do have food value but if you can't just have an occasional drink you shouldn't drink at all. Hard liquor has no food value. Mixed drinks contain sugar on top of the hard liquor, lots of calories.

There is no way you can get in shape if you drink a lot. Alcohol has 7 calories per gram, fat has 9, protein and carbs 4 calories per gm. Watch out for excess salt in your diet, more than 2 grams a day is not recommended.

Avoid use of white sugar in beverages, better to use the artificial stuff if you don't use a lot, Splenda is probably the best one. Although it contains caffeine, both black and green tea are good for you because they are anti-oxidants.

Moderate amounts of coffee seem OK, but only when consumed with food or after a meal. Caffeine stimulates muscle contraction, and the oils in coffee tend to kill hunger especially after a meal. My diet is usually so austere that I allow myself two cups of coffee a day, one in the morning and another late afternoon.

Frank Zane - The Zane Body Training Manual

If you like the taste of coffee but your body is too sensitive to caffeine, use decaf made with freshly ground beans. You don't have to be a fanatic to get into good shape, but you do have to eat sensibly. If you eat too much of the above foods, make up for it the next day by eating very little.

Don't fall victim to fallacious reasoning like "Since I went off my diet, I might as well stay off it for a while and really indulge myself". If you go off your diet do so for only one meal, then get right back to eating right. You can do more cardio and abdominal training also to compensate. As you grow older your should eat fewer calories but more nutritionally dense calories. Research shows that animals fed calorie restricted diets live longer than those who eat normal amounts of food.

An explanation given is if you eat less you simply secrete less insulin and too much insulin can be problematic. So eat less, live longer, there will be less of you to carry around.

One way to do this is to supplement your diet with vitamins, minerals, enzymes, essential fatty acids, protein supplements, and free form amino acids. More details about that later in the book. Here's a typical day of eating for me: Upon arising - 6 to 7 am I ingest free form amino acids, especially L-arginine, and follow with a small piece of fruit.

Breakfast is usually an hour later. My typical morning meal is two hard boiled eggs sliced in half, placed on a slice of sprouted flaxseed toast covered with low or non fat cream cheese, with a sprinkling of walnuts stuck to the cream cheese.

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I eat this between sips of coffee. Lunch is during late morning, not later than noon, and I have six ounces of low carb yogurt with a scoop two heaping tablespoons of egg white protein mixed in.

Early dinner is around 3 to 4 pm and is some combination of meat chicken, turkey, beef, fish, pork, any kind of lean meat and one vegetable or salad.

During the early evening not later than 9 pm I have something similar to lunch, i. Before bed I ingest a few grams of L-tryptophan or up to 10 mg of melatonin followed by a small piece of fruit. I sleep soundly. Every fourth day I eat more carbs to bring my total consumption up to match my protein intake, i. I may not wait until the fourth day if I have a hard workout coming up.

When I do, I eat half of my daily carb intake right after my workout to spike my insulin and put my body in an anabolic condition. Of course this does vary from time to time, but this is how it averages out. Keep a Food Journal The fist step in determining how many calories you should eat daily is to learn how much you have been eating.

Get yourself a notebook which now becomes your food journal. Write down everything you eat. The rule is if you eat it you must write it down. Estimate the portion size and look up the values of protein, carbohydrate, and fat grams in a little booklet you can download in any large bookstore. Do this for ten days, add up your total, let's say it's 25, calories, then move the decimal place one place to the left, showing that you average calories per day.

This is the amount of energy you are used to taking in to enable you to do the work you do and not get hungry. And if you want to lose body fat you will need to reduce this amount. I've found 10 to 12 calories per pound of desired bodyweight is a good amount. If you are a vegetarian it is essential that you get enough protein in your diet if you want to stay muscular and not get flabby.

It takes more than beans and rice to build muscle. Eliminating flesh consumption should be compensated by adding food supplements that are not from animal sources.

Lacto-ovo vegetarians have it easier, they can consume eggs and diary products, which are the two best sources of protein anyway. But vegans have a real challenge. Protein supplements like egg white, whey, and caesinate are out. It is essential that vegans consume free form amino acids with their carbohydrate meals.

Free form amino acids are not animal products but are biologically engineered through a sophisticated fermentation process. Free form means not bound to a protein molecule, but existing singularly. They do not require digestion and are taken up almost instantly by the body. Of course if you are a junk food vegetarian there may be no hope for you. Some authority once told me that the average person eats from a selection of 12 recipes.

So if you are living on a dozen selections make sure they are healthy. Another factor to consider is ease of preparation. Eating out at restaurants isn't such a good idea if you want to get in top shape. You can order anything you want and eat unlimited portions.

We don't tempt ourselves by eating out more not than twice a week. When we do we go to the same restaurants which have proven themselves to us and order the same thing. You'll save a lot of money by eating at home use the extra bucks to download food supplements and get to choose the best ingredients. And you'll be more motivated to eat at home if the preparation is simple. So here are some of our favorite recipes from which you can choose your top Easy Recipes Multi-Grain Cereal This takes a little preparation but it is worth it.

download oat grouts, barley pearls, and rye grain at a health food store. The next morning you will find that the grains have absorbed the water, so add another few ounces and bring to a slow boil and cook for about 20 minutes. This is one of the best carbohydrate mixtures I've ever eaten and often have it on my higher carb days. It's excellent as part of breakfast or after a workout with protein. Many people suffer from cholesterol phobia and are afraid to eat whole eggs.

So they throw away the yolk which contains valuable sulfur bearing amino acids like methionine, choline, and lecithin as well as cholesterol and cook only the white. This cuts the protein of the egg down from 6 grams to only 3 grams. This is one reason I developed my own Egg White Protein.

Eggs are expensive enough, why waste them? Eggs for breakfast provide some fat in the diet which is useful in retarding morning hunger.

This how I do it: Spray a Teflon frying pan with Pam, and turn on the heat. After about 30 seconds add a slice of Swiss Alpine Lace Cheese the best high protein reduced fat cheese I know and let it melt. As it melts add a sprinkling of jalapeno or Tabasco sauce, then crack open 2 to 3 eggs and stir them in. Cook until you have the desired consistency I like mine "soft'. Hi Protein Pancakes Mix a half cup of oat bran with 6 ounces of yogurt and a cup of blended fruit apples, peaches, berries are delicious , then add a scoop of egg white protein in a blender and mix until you have a thick paste.

Pour three inch diameter circles on to Pam sprayed Teflon pan, brown on each side. They are delicious. You can add a little low fat cream cheese or some trans fatty acid free butter or a little honey to taste. We always keep a supply of hard boiled eggs in our refrigerator.

Christine cooks up a dozen at a time. She puts them in a large pot, fills it with water and brings it to a boil. Then the heat gets turned off and the pot is covered with a lid for a half hour. The eggs are then taken out of the water and allowed to cool a bit before they are placed in the refrigerator in a bowl. Cooking eggs this way gives the yolk a creamy texture and the white a non rubbery feel. Crack them all over and run cold water over them when peeling, it's easy.

They make a good snack during the day. Tuna with hard boiled egg Tuna with a hard boiled egg was my lunch most days when I taught school. The preparation was simple. Open a can of water packed white albacore tuna, squeeze out the water, put into a small plastic container, add a tablespoon or 2 of non fat mayonnaise Smart Beat is a good brand , and put a hard boiled egg on top to break open when you are ready to eat.

You can add some alfalfa sprouts for taste and texture. Fish Stew Fish stew is a recipe I prepare when I'm in a lazy mood and don't want to spend more than 5 minutes making lunch or dinner. Open a can of Minestrone chicken with wild rice or chicken noodle soup, put in a sauce pan, add a can of drained water pack white albacore tuna, a few drops of jalapeno or Tabasco sauce and heat for a few minutes, stopping short of a boil. You can microwave this mixture too, but I think it tastes better cooked.

Then put a slice of Swiss Alpine Lace Cheese on top. You've got a meal containing over 50 grams of protein, 25 grams of carbs, and very little fat in very little time. Roasted Beef download a big piece of beef roast and put in a large baking pan sprayed with Pam. Before you bake it fry each side of the meat until brown.

Then put it in your oven and cook at to degrees for a good 3 to 4 hours, the longer the more tender. We love this dish, which provides us with meat for salads and sandwiches for days.

Served with a vegetable like green beans micro waved a few minutes or a salad with raspberry vinaigrette dressing makes a fortifying meal. Turkey with Mushrooms Turkey with mushrooms is a quick meal, you can also substitute a sliced up sirloin steak, lean ground sirloin, or chicken. Spray a pan with Pam, heat for 30 seconds, then add a bunch of slicked mushrooms, and you can add chopped onions too if you have some on hand.

Then add the meat along with a little Worcestershire sauce, and toss it around with a Teflon spoon as it cooks. Just brown the meat and it's ready to eat.

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Microwaved chicken breasts or thighs Microwaved chicken breasts or thighs is a quick meal. Just place a few of them frozen on a plate covered with plastic wrap and microwave for three minutes. Add your favorite vegetable or salad and you have a very quick lunch or dinner. It makes a great sandwich too, I put a slice of Swiss Alpine Lace Cheese in there on sprouted flaxseed toast.

Christine gets the normal size and we share. This particular salad has chunks of blue cheese mixed in with oil and vinegar dressing. I take a few chitosan capsules before eating to lessen the fat absorption. Squash Casserole Squash casserole is a delicious vegetarian dish that can be prepared in under an hour.

Pour this mixture into a casserole dish sprayed with Pam and bake in an oven at degrees for 45 minutes until golden brown on top. Turkey or ground sirloin burgers with zucchini Spray a George Foreman grille with Pam, place two ground turkey burgers and zucchini sliced length wise, close and cook for about 10 minutes.

Frank Zane - The Zane Body Training Manual

If you are cooking sirloin, keeping the top of the grill open and flipping the burgers after 6 minutes will not cook the inside and give you medium rare meat. Cottage cheese, fresh fruit and nuts How simple is that, just mix it all together.

Add a little egg white protein to boost the protein grams.

This is a quick and easy snack. Yogurt Berry Pudding Microwave a dozen frozen strawberries or mixed berries for about one minute, add a 6 ounce container of low carb yogurt and a heaping scoop of egg white protein. I often add a teaspoon of calcium caesinate the slowest assimilating milk protein to this mixture.

Your Workout Diary You should be writing down everything you eat in your food journal. You can use your food journal as your workout diary as well.

Keep track of your total number of sets and how long it took you to do the workout. You should be able to get a pump on every exercise you perform in your workout. Pumping up your muscles and looking into the mirror at a new you is like looking into the future of your body.

You need to learn to send massive blood flows into localized areas of the body to induce a sufficient catabolic state that when rested and repaired results in new muscular development. There is a tendency to hold your breath when lifting a heavy weight. Avoid this by always breathing freely.

If you catch yourself holding your breath, exhale immediately. You should inhale and exhale on every repetition. I believe that since the body instinctively knows how to breath by itself, you do not need to impose artificial breathing constraints.

Just breath freely and don't hold your breath. Pay attention to the sensations your body is feeling as you do each repetition in good form; this is done against a background of counting each repetition. You can discern the muscle developing experience of a bodybuilder by the way he does his repetitions. Each rep is rhythmic, controlled in a piston-like fashion.

One's attention is entirely on the performance of the exercise, nothing else exists, you become one with the movement. Advanced martial artists know what I'm talking about.

You are not separate from what you do. Stretching Stretching between sets will double the effectiveness of your workout. Since you have to rest anyway between sets, stretching is a perfect way to fill this time gap. When you stretch don't force it, just relax into the stretch slowly without bouncing, hold it for 15 seconds breathing normally, then come out of the stretch slowly, ready for your next set.

The stretch involves the muscles you are working and gives these muscles more of a pump. Think or say the breathing mantra "I am flexible and can stretch my limits. When it is done, it is usually at the beginning of the workout. There is nothing wrong with this, it's a good idea to begin each workout by stretching, you got to get blood flowing in the muscles you are going to work with weights, it's a great warm up.

But continue your stretching throughout your entire workout. Be sure to stretch immediately after each and every set. Some people like stretching antagonistic muscles during a workout. For example, after chest work instead of doing doorway stretch they might do 2 arm lat stretch. I have no objection to this, but do prefer to stretch the working muscles because it gives a better pump. It's hard to stretch too much. Just don't do ballistic bouncing stretching because you can injure yourself with this.

Once you reach your fully stretched position you should hold it for 15 seconds, the stretch becomes static. Be gentle and your flexibility will gradually improve. When you are sore the next day after a workout do some stretching. Stiff in the morning when you get out of bed? Try taking a hot shower followed by stretching. Swimming is also a good activity on days between workouts because of the relaxing stretching effect it has on the body.

I'm not talking about fast competitive swimming. Here's a list of the stretches and the areas of the body they affect: Calf Stretch Stand on a step or calf block and hold heels in the down position at first with knees slightly bent, then straighten knees and feel the pull in your calves. One Leg Up Stretch Prop up your foot on an elevated bench how much elevation depends on your lower back and hamstring flexibility - I go about 3 to 4 feet off the floor.

Lock the knee and lean slightly forward and feel it in the hamstrings, buttocks, and lower back. One Leg Back Stretch With body in an upright position, bend your lower leg backward at the knee, grab your ankle and try to touch your heel to your buttock on the same side. This really loosens up the front of the knee and stretches the quadriceps, or frontal thigh muscles. Two Arm Lat Stretch Grasp a vertical bar with both hands about waist height and feet placed inward near the bar.

Bend forward at the waist and let your butt stick out in the back pulling gently with each arm. Feel the effect in your lower back, shoulders, and biceps. One Arm Lat Stretch Stand sideways to a vertical bar and grasp the bar with your lower hand about 3 feet above the floor and pull. With your other upper hand push against the bar. This gives the lower lat the one attached to the lower hand you are pulling with a tremendous stretch. Reverse foot position and repeat with the other hand.

This is a great stretch to do immediately after one-arm dumbbell row. One Arm Shoulder Stretch This is a good one to start your upper body workout with.

Begin by stretching both arms overhead as far as your can reach, bending backward a bit. Then grab your right elbow with your left hand and pull straight backward. Next, grab left elbow with right hand and pull. This really gets the shoulders and the triceps as well. I always do this one before and after pullovers and one-arm dumbbell triceps extension. Doorway Stretch Stand in an opening, wider than a doorway if possible like a power rack or a Smith Machine, hold each side of the vertical bar and lean forward with arms straight.

Let your bodyweight pull you forward and feel it stretch your front deltoids, upper pecs, and biceps. Rear Deltoid Stretch Bend one arm at the elbow and pull the elbow around in front of your neck with your opposite hand. Then do the same with other arm. You should really feel this stretch in the rear deltoids, a small portion of the upper lats and triceps and contraction in the front deltoids Arms Back Stretch Bend forward at the waist and with arms straight push them as far backward as you can.

Feel it in the triceps and rear deltoids. Arnold used to walk around the gym doing this stretch between sets of triceps work.

Pronated Arms Back Stretch This is the same stretch as above, but in addition, turn your thumbs up in the air pronation and feel it in the lower biceps and forearms. Zane Nutrition You'll never get in shape unless you eat right. Well maybe not. I knew a prominent bodybuilder years ago who told me "You can eat whatever you want, as long as you train 6 hours a day". It's up to you. I'd rather eat right and train less than this.

Most of my life occurs outside of the gym. The first step in a good nutrition program is to clean up your diet by minimizing or better yet, eliminating the following foods. In general they are in the category of fast foods or junk foods, containing excess fat and sugar, refined and lacking in fiber. Here's a list: Bread The kind you download in a super market which is refined and lacking in fiber. Doesn't matter if it says "whole wheat" if you can squeeze it into a ball, you don't want to eat this mush.

Up to two slices of high fiber bread a day, the kind that will break or crumble when squeezed is OK. I personally eat one slice of sprouted flaxseed bread most days with breakfast. Potatoes An occasional baked potato is ok.

I have one a week and scoop a little of the white out of the inside and fill it with my wife's broccoli. Mashed potatoes, French fries, hash browns, home fries are out. White rice White rice is lacking in fiber, brown or wild rice is ok. Pasta Nothing will get you fatter than a big bowl of pasta for your evening meal.

If you must eat any of the above foods have small amounts early in the day. The best time is right after your workout with a little bit of protein. Bread, potatoes, white rice, and pasta all have a very high glycemic index. This means your body turns them into sugar very quickly when you eat them, causing a rapid rise in blood glucose.

As a result your pancreas secretes large amounts of insulin this is called an "insulin spike" to absorb the blood sugar into the muscles. Eating these and the foods that follow throughout the day leads to formation of excess body fat. The only time you want to spike your insulin is within a half hour after your workout.

Then the result is glycogen storage and the creation of an anabolic condition allowing for better recovery from workouts and more muscle growth. Research shows a ratio of carb to protein of 4 to 1 gives the best effect.

Glycemic index or GI is a numerical system ranging from 1 to which measures how much of a rise in circulating blood sugar a carbohydrate triggers. The higher the GI the greater the blood sugar response.

A low GI food will cause a small rise, while a high GI food will induce a dramatic blood sugar spike. A GI of 70 or more is considered high, a GI of 55 or less is low. Glycemic load or GL gives a more complete picture than glycemic index alone. GI tells you how rapidly a particular carbohydrate turns into sugar but doesn't tell you how much of that carbohydrate is in a serving of a particular food.

You need to eat smaller servings of foods with a high glycemic index so you don't spike your blood sugar. Watermelon, for example has a high glycemic index but a low glycemic load. A GL of 20 or more is considered high, a GL of 10 or less is low. For a comprehensive list of the GI and GL of foods log on to www. So when you eat carbs, even those with a high glycemic index, combine them with protein especially after a workout to lower the GI.

If you eat carbs alone, use them as a chaser for free form amino acids. The insulin secreted helps the aminos absorb. Eat smaller portions of carbs with a high glycemic load GL.

Other foods to cross off your list of regular eating is pizza lots of refined carbs and saturated fat ; breakfast cereals refined starch flakes with added sugar ; instant oatmeal a bowl of mush with little fiber - the best oatmeal is the thicker flaked variety like rolled oats, mother's oats, or oat groats ; ice cream has a low glycemic index but is high in calories, sugar and fat ; pancakes starch usually smeared with sugary syrup and butter ; potato chips high glycemic index starch with lots of salt ; peanut butter small amounts aren't too bad, but most people eat too much - best not to keep it in the house ; Mexican food a combination of starch and lard ; dried fruit dates, raisins have a very high glycemic index.

Of course if you use small amounts with protein like cottage cheese you lower this index ; fruit juice has a high glycemic index, but is ok when mixed with a protein powder - eating the whole fruit which contains fiber to slow down the absorption of the sugar is much better, and a good laxative since fruit has a short colon transit time ; milk a good source of calcium but has one and a half times more sugar lactose in it than protein.

A small amount of milk, especially the low carb milks on the market today, in a protein drink is ok when sipped slowly. Candy lots of calories from fat and sugar , pastries lots of starch, fat, and sugar , soft drinks carbonated sugar water, diet colas are the worst because the phosphoric acid they contain can dissolve bone calcium.

Watch out for diet sodas that contain caffeine too. Beer and wine do have food value but if you can't just have an occasional drink you shouldn't drink at all. Hard liquor has no food value.

Mixed drinks contain sugar on top of the hard liquor, lots of calories. There is no way you can get in shape if you drink a lot. Alcohol has 7 calories per gram, fat has 9, protein and carbs 4 calories per gm. Watch out for excess salt in your diet, more than 2 grams a day is not recommended.

Avoid use of white sugar in beverages, better to use the artificial stuff if you don't use a lot, Splenda is probably the best one.

Although it contains caffeine, both black and green tea are good for you because they are anti-oxidants. Moderate amounts of coffee seem OK, but only when consumed with food or after a meal.

Caffeine stimulates muscle contraction, and the oils in coffee tend to kill hunger especially after a meal. My diet is usually so austere that I allow myself two cups of coffee a day, one in the morning and another late afternoon. If you like the taste of coffee but your body is too sensitive to caffeine, use decaf made with freshly ground beans. You don't have to be a fanatic to get into good shape, but you do have to eat sensibly. If you eat too much of the above foods, make up for it the next day by eating very little.

Don't fall victim to fallacious reasoning like "Since I went off my diet, I might as well stay off it for a while and really indulge myself". If you go off your diet do so for only one meal, then get right back to eating right. You can do more cardio and abdominal training also to compensate. As you grow older your should eat fewer calories but more nutritionally dense calories.

Research shows that animals fed calorie restricted diets live longer than those who eat normal amounts of food. An explanation given is if you eat less you simply secrete less insulin and too much insulin can be problematic. So eat less, live longer, there will be less of you to carry around.

One way to do this is to supplement your diet with vitamins, minerals, enzymes, essential fatty acids, protein supplements, and free form amino acids. More details about that later in the book. Here's a typical day of eating for me: Upon arising - 6 to 7 am I ingest free form amino acids, especially L-arginine, and follow with a small piece of fruit. Breakfast is usually an hour later. My typical morning meal is two hard boiled eggs sliced in half, placed on a slice of sprouted flaxseed toast covered with low or non fat cream cheese, with a sprinkling of walnuts stuck to the cream cheese.

I eat this between sips of coffee. Lunch is during late morning, not later than noon, and I have six ounces of low carb yogurt with a scoop two heaping tablespoons of egg white protein mixed in. Early dinner is around 3 to 4 pm and is some combination of meat chicken, turkey, beef, fish, pork, any kind of lean meat and one vegetable or salad.

During the early evening not later than 9 pm I have something similar to lunch, i. Before bed I ingest a few grams of L-tryptophan or up to 10 mg of melatonin followed by a small piece of fruit. I sleep soundly.

Every fourth day I eat more carbs to bring my total consumption up to match my protein intake, i. I may not wait until the fourth day if I have a hard workout coming up. When I do, I eat half of my daily carb intake right after my workout to spike my insulin and put my body in an anabolic condition. Of course this does vary from time to time, but this is how it averages out. Keep a Food Journal The fist step in determining how many calories you should eat daily is to learn how much you have been eating.

Get yourself a notebook which now becomes your food journal. Write down everything you eat. The rule is if you eat it you must write it down. Estimate the portion size and look up the values of protein, carbohydrate, and fat grams in a little booklet you can download in any large bookstore. Do this for ten days, add up your total, let's say it's 25, calories, then move the decimal place one place to the left, showing that you average calories per day. This is the amount of energy you are used to taking in to enable you to do the work you do and not get hungry.

And if you want to lose body fat you will need to reduce this amount. I've found 10 to 12 calories per pound of desired bodyweight is a good amount. If you are a vegetarian it is essential that you get enough protein in your diet if you want to stay muscular and not get flabby. It takes more than beans and rice to build muscle. Eliminating flesh consumption should be compensated by adding food supplements that are not from animal sources.

Lacto-ovo vegetarians have it easier, they can consume eggs and diary products, which are the two best sources of protein anyway. But vegans have a real challenge.

Protein supplements like egg white, whey, and caesinate are out. It is essential that vegans consume free form amino acids with their carbohydrate meals. Free form amino acids are not animal products but are biologically engineered through a sophisticated fermentation process. Free form means not bound to a protein molecule, but existing singularly.

They do not require digestion and are taken up almost instantly by the body. Of course if you are a junk food vegetarian there may be no hope for you. Some authority once told me that the average person eats from a selection of 12 recipes. So if you are living on a dozen selections make sure they are healthy. Another factor to consider is ease of preparation. Eating out at restaurants isn't such a good idea if you want to get in top shape.

You can order anything you want and eat unlimited portions. We don't tempt ourselves by eating out more not than twice a week. When we do we go to the same restaurants which have proven themselves to us and order the same thing. You'll save a lot of money by eating at home use the extra bucks to download food supplements and get to choose the best ingredients.

And you'll be more motivated to eat at home if the preparation is simple.If you are going heavier on your second set. Each workout causes a condition of "micro-trauma" in the muscles. Find Frank on Facebook. Open a can of water packed white albacore tuna, squeeze out the water, put into a small plastic container, add a tablespoon or 2 of non fat mayonnaise Smart Beat is a good brand , and put a hard boiled egg on top to break open when you are ready to eat.

I've found 10 to 12 calories per pound of desired bodyweight is a good amount.

Other books: HP TC MANUAL PDF

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LAVERA from Pittsburgh
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