by Rick Moore
For my past several columns, I have been focusing on information for the general public, while neglecting several groups who are into hot and heavy exercise, for example, bodybuilders and weightlifters, body-shapers, and die-hard gym rats. Maybe you fit into one of these categories, and maybe you dont. But please read on for some very interesting diet tidbits.
I recently read an article in the July, 1997 Flex Magazine that I found extremely interesting, and I hope you will, too. It was "The Bottom 10: The 10 Biggest Mistakes You Can Make With Your Bodybuilding Diet," by Chris Aceto. Most articles in these magazines should be taken with a grain of salt, but then again, you should watch your salt intake anyway. Proper nutrition is critical. Most people just think of diets that are intended to lose weight. But the die-hards want to gain weight so that each calorie counts toward their goals, and isnt just making them fat.
Ive always said that to achieve the ideal body, its two-thirds diet and one-third exercise. Just remember, you are what you eat. The Flex article explains the mistakes that bodybuilders often make in their diets, and how to avoid them. I try to stress these points when training my clients. Can you identify with any of these mistakes in your own eating?
It Takes Time. Did you know that when you start a diet, it takes at least three weeks for your body to actually adapt to the change? Many people think that constantly changing their diets will help them, but it wont. You should stick with your diet for at least a month before you see any real progress. Dont be impatient, because it wont happen overnight. The problem is, in our society, we want results now, not later.
Haphazard Eating. Ive made this mistake myself. I might eat very haphazardly because of changes in my daily routine. Sometimes, things happen, and you just cant avoid them. The best regimen is to eat five small meals spread throughout the day. Be sure to carry healthy snacks with you, too. An efficient machine runs better on a full gas tank than on an empty one.
Weighing Yourself. Its not necessary to weigh yourself every day, or even every week. It will drive you absolutely nuts (which is a short drive for some people.) You can become obsessed with your weight and discouraged when you realize how slowly you are moving toward your goal. My recommendation is to weigh yourself only once a month. Dont be a slave to the scale. You will notice within a months time whether you are losing or gaining weight. Ive told several of my clients to throw their scales away, it can get that bad.
Chowing Down. Even if youre trying to gain muscle weight, its common to over-eat, especially carbohydrates, in the hopes that extra calories mean extra muscle. Not true, fellow muscle heads. Extra calories that are not burned in the body are stored as fat. You really need to match your caloric intake with your metabolic rate and fitness goals. Even if you are trying to gain muscle weight, just increase your caloric intake gradually. Dont go hog-wild or youll look like one.
No Magic Bullet. Thinking that a single food or nutrition supplement will solve all your problems and help you reach your goals just isnt going to cut the mustard. Many of my clients have asked me how much tuna they should eat per day, because they think its the "bodybuilders food." Where did tuna get this reputation? Something smells fishy here. Its just a protein food, and there are many other sources of quality protein. For example, chicken or turkey, lean cuts of beef, skim milk, and beans have plenty of protein and little fat. Other sources with a bit more fat include eggs, cheese, and other dairy products. Can you imagine eating the same food day-in and day-out? How boring and monotonous.
Supplements should be considered just that: supplements to a proper nutritional program. You should not use them to make up for a poor diet or for missing a meal. If a supplement works for you, then by all means, keep using it. But if it doesnt do diddly, get rid of it and try something else. Just dont rely on supplements for supposedly wondrous results. Regardless of the advertising claims, the only real way to build a great body is through proper nutrition, exercise, and rest.
Fear of Fats. Both my male and female clients have this notion that if they just completely eliminate fat from their diets, and eat just carbohydrates and proteins, theyll be ready for the Olympics. That wont work. The human body needs fat in proper amounts. It is essential for proper metabolism. This fear of fat is probably due to heavy advertising by producers of low-fat and non-fat products. Now, dont get me wrong, you shouldnt park yourself next to the deep fryer. But by using common sense to avoid excess fat, you can continue to enjoy yourself and build that beautiful body, too.
The Radical Diet, Dude. Several people have approached me and asked me to look at a diet that someone else gave them, or a diet that theyve found in a book, magazine, or on a TV talk show. Grapefruit diets, cabbage soup diets, water diets, you name it. Remember that diet back in the 60s, where you had to eat the piece of artificial chocolate candy before every meal? The box looked like a Whitmans Sampler. All my sister-in-laws tried this diet, but 30 years later, theyre still rather plump. The point is, these fad diets are not healthy and can even hinder your progress and screw-up your metabolism. Its worth it to educate yourself on proper nutrition. See you at the beach!
Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. He believes in common-sense, drug-free training. Watch for the grand opening of his new fitness center in beautiful downtown Milton this fall! Check out his website at http://www.enrapt.com/ricksfitness, send email to ricksfitness@enrapt.com, or call him at (302) 684-0316.
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8/22/97 Issue. Copyright 1997 by CAMP Rehoboth, Inc. All rights reserved.