7 Rules that Guarantee Diet Success and Water
As a personal trainer at Bally's Total Fitness in Philadelphia, I have come across a number of people that claim to either be unable to lose weight or unable to stick to their diets. I personally think there is no one that is unable to lose weight and that most people that can not seem to lose weight often need just a slight adjustment in how they apply their diet.
There have been a large number of people that have, with my help, seen excellent results by making very slight changes in their diets. Sometimes it is nothing more than cutting back on a bag of potato chips; sometimes it is adding a real breakfast to their diet.
After a while I developed what I call "The 7 Rules to Eating Correctly." Tthese 7 rules were created to keep my clients on track with their diets. Whenever they would ask me why they had not been seeing the results that expected, I would ask which of the 7 rules had they failed to follow. From observation, I realized that anyone following these rules would give the results that he or she desired.
With age I realized that I needed to add much more water into my diet and rule number 8 was born.
I really believe that if you combine these 8 rules to your diet, no matter what diet you are advocating you will see results.
#1 - Supplement, supplement, supplement; Even though you may be eating very healthy there is no way to ensure that your body is getting the nutrients that it needs better than supplementation. At the very least have a multivitamin/ multi-mineral, antioxidant complex, and calcium. It would be even better if you could use the supplement that I selected and as bodybuilders best vitamins, minerals and amino acids.
# 2 - Eat Breakfast; breakfast should be a complex carbohydrate like oatmeal, a protein and fat. By now you fully understand why breakfast is so important, if you never lifted a weight in your life this would still the most important rule to good health. Treat breakfast like American Express "Do not leave home without it!"
# 3 -prepare your meals ahead; two days, or even a week ahead if possible.
By preparing your meals ahead you help to fight of the desire to snack or select the wrong foods when meal time comes. I find that most of my cheating comes when I get hungry and had to skip a meal for some reason.
# 4 - Eat every three and one half hours to 4 hours, assuming you are taking in enough proteins this will keep your body in positive nitrogen balance. Make sure you get enough protein since protein is what bodybuilding is all about. It is very important for type II diabetics that by eating many small meals (I eat from a saucer) a days you can better regulate your body's insulin levels.
#5 - Never Snack: I define snacking as anything that you consume that is not a part of your scheduled diet and:
? Has Pleasure as the sole purpose of consummation
? It does nothing to build muscle, put you into a positive nitrogen state, regulate you insulin levels, or stop the development of free radicals.
? Has a protein to carb ratio of less
than 1 to 1
? Fat content is greater than 25% of total calories of the product.
Please understand that this is the total of a meal. Not all items, as an apple has a protein to carb ratio of less than 1?to-1 it can be scheduled as part of your diet for a given time of day and therefore is not a snack. However, an apple that you grab from off your buddies' desk at work is a snack. Snacks are those meals that are not planned. Success in bodybuilding is about being in control of every aspect of the sport.
# 6- Eat complete meals; if you are hungry eat!
If you are not hungry do not eat.
Meals should be planned. Since the body can only ingest so many calories before it becomes fat it makes sense to save those calories for proteins and vegetables, rather than snack. In my opinion there is no such thing as a good snack because it takes away from you planned meals.
# 7 - Eat when hungry, and only when hungry; if it is been at least 3.5 hours since your last meal and you have a physical desire to eat then you are hungry. I do not subscribe to the thought of not eating after 6pm. I believe that if you select the correct foods and your body does have a desire for the foods than you should eat no matter what time it is.
I believe in eating fairly clean all the time so I do not diet for contest like many bodybuilders I just increase my aerobic activity.
# 8 - Drink plenty of water try to get at least 1 oz of water for every lb of body weight. The first complaint that I hear even from bodybuilders is that that was too much muscle drinking water is new to you I found that drinking it before a meal rewarding yourself make with the meal is easier. Always drink water throughout your workout. I drink no less than a liter of water during my workout more on legs and back day.
So there you have it the armor you will need to fight the battle of the bulge.
Troy Pearsall
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Wildlife in Winter Ponds
This may seem contradictory, but you want to leave a little bit of debris in the pond when preparing it for winter. Some water gardeners net out the fish, completely drain the water and scrub out the pond, refilling it with fresh water. Frogs, tadpoles, snails and microscopic pond life need to burrow down into mud and leaves to survive the winter. Fish also hibernate on the bottom, settling in around a bed of leaves and mud. I remove about 90% of the leaves and silt that have accumulated over the summer.
Leave the rest as "bedding material." You'll be amazed at the diversity of pond life that emerges in spring. Keep in mind that tree leaves will continually blow into the pond as long as the water isn't frozen. I recommend covering the pond with bird netting. This black plastic netting is almost invisible and prevents tree leaves and debris from getting into the pond..
Brett Fogle is the owner of MacArthur Water Gardens and several pond-related websites including Wildlife in Winter Ponds
Water > Wildlife in Winter Ponds
What is the Right Plant and Where Do I Put It?
Know if your plants are disease-susceptible. Your choice of plants used in your garden is as important as the soil that you put those plants in. Select plants that are disease resistant and they will be much more easy to maintain and will give you the look you are wanting. Food for thought is use plants that are native to your area. The experience you get will tell you which are the troublesome plants.
Obtain your plants from reliable sources and ask those people for their suggestions. They should be happy to help you because of return sales. The local cooperative extension service should provide much needed info for you. Some catalogs will list disease resistance plants. Experience will eventually tell you which plant diseases are most troublesome in your region.
Your local nursery and cooperative extension service are also good sources for information on local diseases and disease-resistant plants. Seed and nursery catalogs often list disease resistance in plant descriptions....
What is the Right Plant and Where Do I Put It?
Water > What is the Right Plant and Where Do I Put It?
Aquarian Enterprises is pleased to announce the commencement of operations at its E-Commerce web site.
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Water > Aquarian Enterprises is pleased to announce the commencement of operations at its E-Commerce web site.
Wildlife in Winter Ponds
This may seem contradictory, but you want to leave a little bit of debris in the pond when preparing it for winter. Some water gardeners net out the fish, completely drain the water and scrub out the pond, refilling it with fresh water. Frogs, tadpoles, snails and microscopic pond life need to burrow down into mud and leaves to survive the winter. Fish also hibernate on the bottom, settling in around a bed of leaves and mud. I remove about 90% of the leaves and silt that have accumulated over the summer.
Leave the rest as "bedding material." You'll be amazed at the diversity of pond life that emerges in spring. Keep in mind that tree leaves will continually blow into the pond as long as the water isn't frozen. I recommend covering the pond with bird netting. This black plastic netting is almost invisible and prevents tree leaves and debris from getting into the pond..
Brett Fogle is the owner of MacArthur Water Gardens and several pond-related websites including Wildlife in Winter Ponds
Water > Wildlife in Winter Ponds
Pressure Washer Reviews
Pressure washers or power washers are devices that are used for cleaning with water pressure. Pressure washers produce a spray of water at very high pressures, which is often needed to get rid of grime, dust, grease and heavy stains.
Pressure washers are classified into different kinds: electric, hydraulic, gasoline-based and diesel-based. They are also classified as hot or cold pressure washers. Pressure washers' efficiency depends upon the PSI (pounds per square inch), which indicates water pressure, and GPM (gallons per minute), which indicates the flow of the water. Higher PSI and GPM means greater power and more pressure.
It is a good idea to seek out other people's opinions before buying a pressure washer.
The Internet is a good source of locating product reviews for pressure washers. People who have used pressure washers of a particular model post their opinions about its performance and their experiences in using it. These reviews are negative...
Pressure Washer Reviews
Water > Pressure Washer Reviews
Tsunami Aftermath
On December 26, 2004 a massive tsunami swept through Thailand killing thousands of people, and changing the lives of thousands more. Although the Tsunami happened months ago, we are still feeling the affects of it today.The massive destruction that occurred because of the tsunami has a huge impact today. Thousands of villagers in Thailand who live on a very low income to begin with lost all they had in the tsunami, as the water took it away or destroyed it altogether. These are villagers who are having an incredibly hard time now trying to scrape by and replace what it is the tsunami took from them.Agriculturally Thailand was hit very bad with the tsunami as well. Where water was reported to have traveled 7-8 miles inland farms are suffering loss of crops and livestock, as the salt that remains on their fields isn't producing the crops that are needed to support themselves and their families.Because of the change in the environment around Thailand, rivers are emptying more quickly into...
Tsunami Aftermath
Water > Tsunami Aftermath