Use olive oil in salad dressings and when cooking
When baking, instead of topping with chocolate or candies, 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, you will want to pay close attention to the foods you are feeding your body. That includes alcohol as well.
Many people like a drink or two or even three to help them unwind and relax. But when you are a body builder, alcohol can have a detrimental effect on your progress.
Alcohol contains nothing but empty calories. It has no nutritional value but it does contain high caloric content.
In fact, just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake, it slows down your metabolism hindering your body’s ability to process foods.
Alcohol consumption also hurts muscle growth. Not only will having a hangover lower your workout intensity, but drinking actually lowers protein synthesis by twenty percent. There are several reasons why it does this.
For one, it dehydrates your muscle cells. As many know, hydrated and even over hydrated muscles allows for a much higher anabolic environment. Because your cells aren’t holding as much water, it becomes much harder to build muscle.
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, relaxation and growth including calcium, phosphorus, magnesium, iron and potassium.
Not only that, but alcohol lowers the amount of testosterone in your body and actually increases estrogen levels.
Having higher levels of testosterone can help with your workouts by making you more aggressive, so when those levels are down, you will not be as intense in your lifting and weight training.
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.
Water is good for you anyway, but for body builders, it can be especially important. Water is part of every single metabolic process that the body undertakes.
Most experts recommend everyone drink six to eight glasses of water daily to stay healthy.
For body builders, you’ll need much more. Soda, coffee, and tea don’t count either. The caffeine can increase fluid loss, so you’re not getting the hydration you need.
Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts.
Water flushes out toxins and other metabolic waste products from the body.