Building Better Bodies Fitness

Yes, working out and spending time lifting weights can help you build muscle. If your eating habits are crap, though, it may counteract all the time you’re sweating it out in the gym. It’s important to combine the proper workout routine with a proper diet in order to build muscle.

Less Fat and More Protein

High protein, low fat foods such as boneless, skinless chicken breast, baked potato, green beans, and corn are all foods that can help keep your metabolism running efficiently.

Avoid Condiments

In moderation, condiments are fine, but avoid eating large quantities of ketchup, butter and cream-based sauces. Substitute these high fat condiments with lower fat condiments such as salsa and mustard.

Snacks

Fruits and vegetables are low calorie, low fat foods that can help contribute to your muscle building. High protein snacks can also include wheat thin crackers with a low fat cream cheese spread along with a variety of fruits and vegetables. Fruit combined with cottage cheese is another healthy snack option – all which help you to build muscles naturally.

Balancing your workout routine with a high protein diet is the best way to build muscle. Getting the right amount of protein also helps boost your energy level – promising a great workout.

Who doesn’t like going out to eat at a nice restaurant. Even in this recession, dining out offers a great experience to escape it all. That does not mean you have to sabotage your diet and eat unhealthy. Nowadays, most restaurants are providing healthier options to diners so that dining out can feel more comfortable.

Tips for Eating Healthy in Restaurants

• Ask questions. If you do not know what’s in a certain dish, ask the food server. Many restaurants have menus that are used to entice you rather than reveal what is in the dish. If the server can’t answer your questions, then ask for the manager.
• Avoid fast food restaurants. Choose a place to eat that offers good healthy options. Seafood restaurants are a good option as well as Vietnamese and Indian restaurants. The food in these types of restaurants are cooked with very little fat and butter and use a variety of healthy spices that taste great.
• Look out for the foul language on a menu. This means words such as fried, breaded, creamy, butter and poached in olive oil or butter. These words on a menu are a big no-no, so stay away from ordering foods that contain them.
• Select lean meats. Instead of lamb, pick chicken. Choose venison over beef. These meats taste great and are much lower in fat.
• Eat more protein than carbohydrates. Some restaurants try to fill your plate with rice, potatoes and bread. Ask to have a bigger portion of meat with a half portion of rice. Or don’t eat all of the rice that is put on your plate.
• Your money, your way. Make a request to cook your dish a certain way. Lightly seasoned or hold the special sauce, salad dressing on the side, low salt, no salt, add veggies, no cheese–all requests that can be easily met.
• Doggie bag it. Remember restaurants make portion sizes big because that is what we are used to. So don’t be shy and ask for the server to doggie bag the rest of your food. You’ll be able to enjoy this fine meal again for lunch tomorrow.
• Share the unhealthy choices. If you want to eat some French fries or garlic bread, split it with someone. This allows you to enjoy the treat and not feel guilty about it

Savor every bite of your meal. Don’t beat yourself up about it. Enjoy your company and Bon Apetit.

As we get older, our muscles, ligaments and tendons becomes less flexible. This lack of flexibility can cause an injury, so stretching loosens your muscles up before you start to exercise.

Pay special attention to hamstrings and calves

To stretch your calves, stand with your toes on the edge of a step. Drop your heel, keeping your knee slightly bent. Hold for 10-15 seconds and then switch legs. Complete at least one set of 15 repetitions for each leg.

To stretch your hamstrings, sit on the floor, keep your back straight and place your legs straight out in front of you. Bend your knees slightly. Bending from the waist, reach for your toes. Go as far as you can. Don’t worry if your fingers don’t actually touch your toes. Hold this stretch for ten seconds and then return to the starting position.

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