Dad Diet

Do you want to change your body and finally get fit for life? Well, lets keep things simple. If you just followed these 10 tips on a consistent basis, you can transform your body to tip-top shape.

1. Perform cardiovascular/aerobic exercise 3-5 times a week

2. Exercise at a high intensity in your target heart rate

3. Perform weight-training 3-4 times a week

4. Exercise for 30-60 minutes per session

5. Keep it real! Eat natural foods, avoid processed foods

6. Don’t skip breakfast

7. Eat 3 nutrient dense meals and two small snacks each day

8. Eat at least 3-4 servings of fruits and vegetables each day

9. Drink at least 1 liter of water each day

10. Organize your time (exercise, work, family, friends,)

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With today’s billion dollars a year health and fitness industry, so many people are looking for that magic supplement that will change their body overnight. Well, to save you some time and money, there is no such thing! Science is science, and how our bodies’ work hasn’t changed. It all boils down to exercise and diet. This was how it worked years ago and will be what works in the years to come.

In terms of diet, most people are aware of what is good to eat and what foods are detrimental to their health. But, how come the majority of society is still consuming tons of artery clogging fast foods? Mainly, because of convenience. With todays fast pace lifestyle most people find it difficult to prepare the healthy meals they know they should be, and if you’re an athlete trying to put on muscle and increase performance proper nutrition is even more important. You want to try and have the foundation of your diet based around highly nutritious whole foods. But with the advancements in sports nutrition science, your next meal is only a few seconds a way.

The market is now overflowing with companies that provide protein shakes, weight loss products and meal-replacement powders that have the proper ratio of protein, carbs, and fats, plus all your required vitamins and minerals. These all allow you to build lean muscle while reducing body fat. But with all the marketing claims out there just make sure to ignore the hype and follow the science.

I think a good place to start to make sure you are feeding your body right is to make sure you get in 3 solid food meals a day. Then add in 2-3 snacks in between meals or use protein or meal-replacements powders between meals and you have your bases covered. So it’s not whether you should eat only food or supplements. It’s combining a healthy diet with proper supplementation in order to keep you strong and healthy in the years to come…

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Now I am going to outline a simple three-day meal plan that will make you feel better and look better in just three days.

The first thing to do is to have one meal each of the three days, that’s consists of freshly broiled salmon, a nice green salad with olive oil and lemon juice for dressing, and for dessert, cantaloupe and fresh berries. These foods are important because, first of all the salmon. Salmon is a wonderful food, it is high in very absorbable protein, it also has essential fatty acids, remember there are good fats and bad fats, these are the good fats, the omega 3 oils are very rich, they decrease risk of cardiovascular disease and cut inflammation. When you cut inflammation you will see your skin glow and you will have increased radiance.

In addition to protein and EFA’s, salmon contains DMAE; DMAE is known chemically as dimethyl-amino-ethanol. It is a substance in fish and is why your grandmother used to call it “brain food”. Well, she was right, DMAE increases cognitive ability, it improves your memory and your problem solving ability, which we could all use. It works by making nerves more efficient and acts as a membrane stabilizer, so it has some antioxidant capabilities. It also affects our muscles, muscle get toned because of nerves innervating them, DMAE will help in increasing muscle tone.

Now for the other two meals. For breakfast you should have an egg white omelet because the eggs whites are high in protein. The yolks are excluded because they do contain some saturated fats, but I am no fanatical about that. So I suggest 1 yolk for every 4 whites in your omelet. So remember that’s your first finger, the protein. You can also increase the egg whites or add in some smoked salmon to up the protein content depending on your body’s demands. Next, would be some fresh melon. Fresh melon is your low glycemic carbohydrate. It is high in vitamin A, and it also contains a lot of water. This water will also help hydrate your skin and make you look better. I also recommend some fresh berries. Remember, they have many benefits and taste great as well.

For your third meal of the day I would recommend some white meat chicken and large salad. You want to have a lot of salad with olive oil and lemon juice. The olive oil is not only a good fat but it also contains antioxidants, especially extra virgin olive oil, it’s called hydroxytyrosol. You have to remember that diet directly affects your health. If we look at the Mediterranean people, we see that that they have lower incidence of heart disease than North America. They have a tremendous amount of olive oil in their diet and fish. These healthy fats decrease your risk of cardiovascular disease and heart attack.

Now that’s your three meals. But you also want to have two snacks as well. As with your meals, the three-finger check still applies, protein, low-glycemic carbohydrate, and essential fats. A good example of a snack would be some fresh white turkey from the deli, an apple, and some nuts to get your good fats. Again don’t forget water. I know you probably want to but water is so important to make you feel better and look better. So remember 8-10 glass throughout the day.

A question that usually arise when people see this meal plan is “What if it doesn’t work?”. If this doesn’t work, you were cheating, because this always works, these laws always apply. Because when you cut inflammation in your heart and in your brain, your skin will show you by looking better. Your skin is nothing more than a monitor or barometer of what’s going on inside of you. When you look in the mirror after these three days you will say to yourself that you always want to look this way and feel this way.

This will then take you to the next level where you will eat this way on a regular basis but with greater variety. Following these food choices will go a long way to help you get fit and lose weight.

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Sometimes I begin to wonder if people realize that the power racks in gyms are for more than hanging their shirt on or something to stretch against. Most people will complain about not being able to put size on their lower body and these people are usually the ones if they even do work legs regularly; it’s endless sets doing quad extensions and half rep leg presses. These don’t even come close!

Hey, squatting is hard. Especially starting off they are challenging to learn and awkward. Then when you get up to 300, 400 lbs plus on the bar they are quite intimidating. Again, they are hard work. But this is why they are the most effective exercise for your entire body that you will ever do.

So learn to do them correctly, learn to go heavy and learn to go deep. This question had many debates of how low should you go? I believe the most effective depth for complete muscular overload and control when squatting is to go down until your quads just go below parallel. Once you master the physical aspect of this exercise, then all is left is to overcome that fear of the intense effort that is required.

Never sacrifice form and depth for a heavier weight especially with this exercise. The nature of this movement can allow some impressive poundage’s and can increase chance of injury if your form is not correct. Gradually try to add a couple pounds to the bar each week and before you know it you’ll be on your way to achieving the awesome leg development you’re after.

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Anyone who has been training for a long time knows about plateaus. This is when your strength levels in the gym seem to level out. No matter what you do, it seems that you can’t get over the hump of a certain weight and continue to add more weight to the bar.

The key to consistent strength gains in the gym and continued muscle growth is through progressive overload. This involves many methods. The most common is the method of slightly increasing the poundage’s you use in the gym on a weekly or bi-weekly basis. The truth is the longer you have been training, the smaller the increments you must use. Forget about moving up from 25’s to 35’s to 45lb plates just for convenience. Remember, the smaller the better.

Lets use the barbell bench press for an example. Let’s say you’ve been stuck at 250lbs pounds for 6 reps for quite a while. Now, make a consistent effort to add only one of those tiny 2.5 pound plates to each side of your barbell, every week, and perform a concentrated 8-10 week training cycle.

Adding 5lbs a week to the bar might not seem like much mentally, but physically it is just what your muscles are looking for continued growth. The increase will be so gradual on your body, it will have plenty of time to adapt to the increase in resistance and overload. After 10 weeks your will be cracking the 300lb pound mark! How many people in your gym consistently bench press 300lbs or more, not many.

This is the basic principle of resistance training, progressive overload. By gradually increasing the weight increments each week you give your body a reason to grow but not enough to fall into a strength plateau. Slapping on larger plates because it looks heavier or is easier to add up sets will eventually bring your gains to a screeching halt.

By adding tiny weight increases every week, you will be on the road to consistent and long-term gains in the gym.

Other methods also involve progressive overload by manipulating the other variables in your routine. You can keep the weight the same for all sets and increase the total volume by adding extra sets.

You can also keep the reps the same, but try to complete an extra rep each workout.

Another method is by increasing the density of your workout. Basically you set an specific amount of time and try to complete more total work load each and every workout.

One method to help increase your conditioning would be to shorten your rest periods between sets. Or you could cut them out all together and do a superset (two exercises back to back with no rest).

These are just a few different training techniques that you can use to prevent plateaus in your weight training. Remember, variety is the spice of life, inside AND outside the gym…

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com