Meal Planning Articles and Videos. Meal Planning. Are DNA- Based Hyper- Personalized Meal Plans Right For You? Dieting is no fun and rarely brings lasting results. There must be a better way! Emerging companies think that hyper- personalized meal plans might just be the key to good health. Meal Planning. Big On A Budget: Minding Your Macros With John Jewett. You want to get big, but you only have $5. IFBB pro John Jewett has a secret ingredient to get you there. It's cheap, it goes down easy, and it tastes like. Check out what fuels his success with a peek inside the fridge of this Bodybuilding. Nutrition Tips. A Dieter's Guide To Building Salads. Salads are supposed to be your best friend when you're on a diet. But there are definitely ways to get this staple dish wrong. Master these four salad- building rules to keep your salad on your side! Nutrition Tips. RSP Triple Threat: Nutrition Overview. Triple Threat can be either a top- notch muscle- building plan or a straight- up burner of a fat- loss program. The difference is the approach you take in the kitchen! Here's how to gear this plan for multiple goals. Nutrition Tips. Iron Intelligence: Program Overview. Iron Intelligence is a world- class bodybuilding program that can be done by anyone, anywhere. Don't limit yourself. Take your body where it's never been before with Evan Centopani as your guide! Nutrition Tips. Iron Intelligence: Nutrition and Supplements. If you want to pack on monstrous muscle, you need a nutritional plan every bit as serious as your training. Learn Evan's kitchen secrets that earned him the nickname . Now what? Nutrition Tips. Muscletech Rise And Grind: Nutrition and Supplementation. In this program, how you fuel matters as much as how you train. Prioritize quality over counting numbers, and you can get elite results while actually looking forward to your meals! Meal Planning. 5 High- Fiber Recipes To Keep You Full. Fiber's the key to feeling full. Satiate your stomach and satisfy your palate with these delicious recipes. Nutrition Tips. Big On A Budget: The Staples Of Size With Dorian ? A short and sweet grocery list. Learn what Dorian Hamilton ate to earn his nickname . These 3 sources will give you more protein per serving than any other! But what's involved in turning a plate of food into a usable set of data? The 'Skinny Guy Savior' Vince Del Monte breaks it down. Meal Planning. 5 Worst Foods You Can Eat Before Bedtime. Avoid late- night dietary disasters that can ruin your physique and even your sleep.
Here are the 5 worst offenders, and 5 great alternatives for when you've got the munchies. Meal Planning. 5 Must- Read Rules Of Successful Meal Prep. Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 5 simple rules of successful meal prep! Nutrition Tips. Nocturnal Noshing: 6 Snacks You Can Eat Before Bed. Your metabolism never takes a break, even while you sleep. Give it the energy it craves with easy- to- make snacks that fuel muscle growth! Load More. Build Muscle. Eat Like A Beast! Brandan Fokken's Bulking Meal Plan. Here's what Brandan Fokken eats during his off- season. Nutrition Tips. 7 Secrets For Living Ripped Year- Round. A fit, lean physique doesn't have to be a summer- only affair. With these 8 strategies from NFL veteran and fitness dynamo Steve Weatherford, you can keep trim all year long. Meal Planning. 26 Best Healthy Snacks. What you snack on can go a long way toward building your physique. Here are our picks for the 2. Meal Planning. Your Complete Guide To IIFYMFlexible dieting, or . But is it right for you? Here's everything you need to know, and some numbers to get you started! Meal Planning. 10 Best- Tasting Protein Foods You Don't Know About. Shake up your protein choices with these 1. Meal Planning. Transformed Trainer: Nutrition Overview. Building a consistent approach to nutrition is often the most difficult part of a transformation. Here's everything you need to know to determine how much to eat, what to eat, and how to prep it! Go Kaleo Sanity in health and. It’s not something that the different diet gurus tell. Grenville Strategic Royalty Announces 2016 Second. With Ketogenic Diet to. Meal Planning. I Struggle With.. Preparing Meals and Healthy Recipes. WorldFitness Training Forum. Help; Remember Me? Eating the right foods, making nutritious recipes, and managing your time in the kitchen doesn't have to be a struggle. Follow this simple guide to make healthy eating easy! Meal Planning. Huge On A Hundred: Roman Fritz's German Precision Growth Plan. Training is an art, but eating for growth is a science. And it's one that IFBB pro Roman . Here's his masterwork, for the price of $1. Meal Planning. The 2. Gram Protein Plan That Costs Next To Nothing! Universal asked IFBB pro Chris Tuttle to follow a high- protein, offseason meal plan for $7. Here's how he did it. Meal Planning. Your Complete Guide To The Best Meal- Prep Containers. Confused about what to do with all that fit food you just made? Your meal- prep storage- related woes end here! Meal Planning. Healthy Meal Planning Made Simple! Meal planning and preparation can seem like a daunting task, but this collection of epic prep articles will make the task simpler than ever. Grocery list and recipes included! Meal Planning. Meal Prep Hacks: 5 Healthy Recipes That Make Meal Prep Easy! Make weekly meal prep fast, easy, and fun with these five delicious recipes that offer new takes on your favorite fit- food staples! Meal Planning. The $1. Diet: Healthy Grocery List For Amazing Results! Lose fat, gain muscle, and get your diet in line - all for just a c- note a week. Hit your goals AND your budget! Break a sweat, don't break the bank. Meal Planning. Tendon & Ligament Training For Greater Gains! Learn how to build great tendon and ligament strength and enhance power and overall. It was an examination of the science of physical activity as treatment for metabolic issues caused by insulin resistance. Exercise improves insulin sensitivity. As far as I’m concerned, that is exercise’s most important effect on the human body. The reason I was interested (and continue to be) in the subject was my own experience – a long history of hormonal and metabolic issues that disappeared when I changed my habit of inactivity and became physically active. I’ve written about it before, but to review: from my early teens I struggled with a constellation of symptoms that traced back to insulin resistance. Severe cystic acne, weight gain, irregular (and frequently absent) periods, ovarian cysts, fibrocystic breasts, elevated blood pressure as I got older, blood sugar dysregulation and panic attacks, depression, migraines. My doctor told me year after year after year to exercise, and I resisted and resisted. Went so far as to convince myself she was . I consulted natural health books and tried things like putting garlic suppositories in my vagina and drinking bentonite clay. Funny thing, those things never worked. I tried fad diet after fad diet, some worked temporarily, but most just made the problems worse. At 3. 5 (eight years ago), weary from the decades of being battered by the predatory winds of natural health mythology, I decided to finally do what my doctor had been admonishing me to do for so long – start exercising. And the rest is sort of history. It completely changed my life and my health. I lost weight I’d been unable to lose for years. Many of my health issues resolved. My depression and anxiety receded. It was pretty amazing. And flew in the face of the entire diet industry which ties weight and health almost solely to diet, and the fitness industry, which fixates myopically on the aesthetic results of exercise with very little attention to the health benefits (which are much more profound). As I got more into fitness and began to lift weights, I became aware of the . I read lots of blog posts about how . If you’ve been around for a while, you are probably aware of the memes I’m talking about. But I did enjoy cardio, especially the way it made me FEEL, and so I kept doing it even if it meant I would end up the dreaded skinny fat (PS, what the fuck is wrong with being skinny fat? Nothing.)The more cardio I did, however, not only did I not get fat or even skinny fat, in fact I continued to get leaner. And I continued to get healthier. By 2. 01. 2 I was training for a half ironman. I was doing as much as 4 hours of cardio a couple times a week. Don’t get me wrong, I was lifting too, but not nearly as much as I was doing cardio. I can look back at the time I was training for the half ironman and see that that was the leanest and healthiest I’ve been in my life. I had tons of energy. My depression was non- existence. My blood tests showed I was off- the- charts healthy. My period was like clockwork. And I was maintaining a body fat percentage of like 1. See for yourself: 1. Training for a half- ironman. I. I felt like I could take on the world, and win. I didn’t just feel physically awesome, I felt emotionally awesome. It was one of the best times of my life. And so, I talked a lot on my blog about the benefits of exercise, especially for those with predispositions to insulin resistance (like me). Exercise did for me what no dietary intervention had ever been able to – normalize my blood sugar regulation, improve my insulin sensitivity, allow me to eat anything and my body metabolize it just fine and use it for fuel. Exercise made my body work right. And all of this was supported by decade upon decade of credible peer review research showing exercise – specifically cardio – is a primary intervention for metabolic syndrome and insulin resistance. Exercise improves insulin sensitivity, there is absolutely NO question of this in the scientific literature. And when my body was working right, it was able to use the food I ate – WHATEVER food I ate – to build muscle and create energy. Energy I used to go out and live an awesome life. Write prolifically. Make huge waves in the fitness industry. Piss off the fad diet gurus ROYALLY. Ah, but it was fun. Things started to fall apart a little about a year and a half ago when my knee arthritis got really bad, bad enough to affect my ability to exercise the way I had been. The first thing to go was running. Then cycling. Then I had to cut down the amount of time I was spending on the elliptical, because it would make my knee swell and ache badly. I had surgery 9 months ago in an effort to increase my range of motion and pain levels. That sidelined me completely for a couple months, and then when I got back to exercising, it was more lifting than cardio. I like lifting, don’t get me wrong. And I’m glad I’ve been able to keep doing it! I’m still not there. And the result has been that in spite of still lifting, I’ve seen my depression came back. BOY did it come back. I’m still really struggling with it, somedays I can’t even get myself out of the house. Recently my cystic acne has cropped back up. I recently had my first migraine in 6 or 7 years. My HDL is creeping downward. My period is no longer like clockwork. And my weight has crept up in spite of reducing my calorie intake (this is due in large part to some meds I’ve been taking, but I have a gut feeling that my weight gain would have been smaller if I’d been able to keep exercising the way I need to exercise). Creep may be an understatement, I gained 2. A year without the kind of cardio that my body needs has resulted in a lot of my health issues re- emerging. FUCK. Cardio, not lifting, completely turned my life around. And the more cardio I got, the better. My friend Sol (from examine. In short, it’s bullshit. Cardio does not make you fat. And if you’re like me and prone to insulin resistance, it may even make you leaner and healthier than lifting alone. The research certainly bears out the value of cardio for metabolic health. Heck, it may work for some older healthy people. For me? Older and predisposed to insulin resistance? I need the cardio. And lots of it. I get my hour a day of heart pumping cardio and I can eat pretty much anything and take it in stride, and THRIVE. Take away my ability and access to that level of cardio and my health deteriorates. This is important. KEEP THIS IN MIND next time you start judging . You know what I had that allowed me to get 1- 4 hours of cardio a day? Lots of spare time. A gym membership. Safe spaces to exercise. Money to spend on equipment. Did I mention time? Lots of free time? Oh, and transportation to and from the gym. And different options at that gym. I can swim, well, because I had years of lessons as a child and access to a pool. Do you know how many people don’t have any those things I just mentioned, let alone all of them? At times, I fell into thinking . But, not everyone can. Many, MANY people can’t, whether it be because they don’t have access to a gym, a safe space to exercise, money for equipment, or the ability to swim (or one of any number of other privileges that makes exercise a luxury). For many people, exercise isn’t a matter of . They are not . They simply do not have access. Let me tell you about how things are for me now. I am semi- disabled. There are a lot of physical things I can’t do. Yet, at least. My knee is healing very slowly. And, I am depressed. There are days I can’t make it out of my house. This isn’t a matter of not being motivated. This is a real medical condition. I know that getting more active will help with the depression, but sometimes the depression is so bad it keeps me from being active. And when I CAN be active, I am not strong enough yet to exercise as long and as intensely as I could when things were going so well for me physically. I have lost several of the privileges I enjoyed 3- 4 years ago that gave me the option of getting the exercise I needed to thrive. I will probably get them back – and I still have several other privileges that increase my likelihood of getting them back. I still have the gym membership. I still have transportation. I still have a safe space to exercise. I still have enough money to afford equipment. As my knee (and head) heals, I’ll be able to continue building my activity back up. But there are many people out there that are far more trapped than I am. Who may not have ANY of the privileges I enjoy. People for whom the fight to be active isn’t currently winnable. Judging those people as lazy and unmotivated isn’t fair. The answer isn’t to judge and ridicule them. It is to create safe spaces. Make facilities accessible. Provide reliable transportation. Provide fair and equal medical treatment (I will be writing about this in the near future). Taking mental illness seriously. No, it’s not laziness or lack of motivation. Depression is REAL, and debilitating. Mental illness deserves compassion and treatment. NOT ridicule. And that’s just the invisible disability. Many people are visibly disabled, and they need access to safe fitness options as well. Why? Because fitness isn’t about APPEARANCE. It’s about health. It’s about quality of life. It’s about saving our country billions of dollars in medical costs. It’s about guaranteeing everyone the same quality of medical care, fitness accessibility and compassion. We need to do a couple things. Reframe fitness from . The Y is on the frontline of this massive endeavor, and has been for decades. Look into what your local Y is doing in your community. Volunteer, donate. Stop judging and ridiculing people for not exercising (if you do). You don’t know what barriers they may have, and just because YOU have been able to overcome barriers doesn’t mean everyone has the same barriers and abilities to overcome them. Welcome people of all shapes and sizes and colors and ages and abilities to your gym. Fitness can and should be for everyone. Not just the already fit and able. Stop spreading the elitist and misguided meme that cardio makes you fat.
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