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Bodybuilding And The Glycemic Index
Bodybuilding Basics > > >
If you are just getting into bodybuilding, it won't be long before you learn that the glycemic index is your best friend. What is the glycemic index? It is what determines whether we lose body fat - or gain muscle. Essentially the glycemic index is an index of carbohydrates that is based on how those carbohydrates affect the blood sugar level. It is more important than you might imagine.
Forget the low-carb diet. Forget the lowfat/low-calorie diet. Eat a low-GI (glycemic index) diet, and you will become a person with very low body fat without going hungry. The best part is that according to the glycemic index, you don't even have to count!
When you eat foods that have a low GI level, you help to keep your blood sugar level stabilized. What does this mean? It means that you don't get hungry until your body really requires food. It also means that you don't crave sweets. Instead of white potatoes, eat sweet potatoes - they have a lower GI level. A low GI diet improves your body's sensitivity to insulin. A low GI diet also improves physical endurance.
So, how can you get started with a low GI diet? First, study the glycemic index found at http://www.glycemicindex.com. Next, use the tips that they supply. This includes using oats, barley, and bran for breakfast, eating grainy breads made from whole seeds, to eat sweet potatoes instead of white potatoes, and to eat plenty of salad, as well as other fruits and vegetables.
Remember, there are no number limits with a GI diet. The trick is to eat foods that have low numbers on the GI. When it comes to the GI, any food that has a GI of 55 or less is considered a low GI food. Just remember that the GI value is given for a specific serving of a food - if you double the serving, you double the GI value as well!
Bodybuilding Basics > > >
BONUS : Bodybuilding Basics
If you are new to bodybuilding, one of the first mistakes that you will most likely make is to overtrain. This is common for beginners. They think that if they train more, they reach their goals faster. This isn't the case. The second mistake that you are likely to make is to concentrate solely on the weightlifting or workout aspect of bodybuilding, and ignore all other aspects.
Overall, the actual workout only makes up about 20% of bodybuilding overall. The other 80% comes from rest, and proper nutrition with supplements. By supplements, we do not mean illegal drugs or steroids. We mean vitamin, mineral, and nutrient supplements.
Let's start with proper nutrition. Bodybuilders need lots of protein, and more than the recommended daily allowance of all other vitamins and minerals. They also need a well-balanced diet, and they typically need to eat six times a day. Of course, they also need a more-than-average amount of water. It is a good idea to consult with a nutritionist before you start any bodybuilding regimen.
From there, you need the right supplements. This is something that your nutritionist should be able to work with you on. The fact is that in terms of the amount of vitamins and nutrients that bodybuilders need, you won't be able to get it just from the foods that you eat. Supplements are needed.
The next thing to do is to hire a personal trainer. This doesn't have to be for the long term. Many bodybuilders hire personal trainers in the beginning to help them through the break-in period. A trainer will be able to talk with you about your bodybuilding goals, and will design a workout program to help you reach those goals. You will learn proper form and safety as well.
Then there is rest. Muscles don't grow when you are working out. Muscles grow when they are resting, after working out. Every time you work out, you are essentially doing damage to your muscles, and when you rest, they repair -- and grow bigger in the process. Most trainers will recommend that you take one or two days off each week from your workouts, and that you never work the same muscle groups on consecutive days.
If you are new to bodybuilding, one of the first mistakes that you will most likely make is to overtrain. This is common for beginners. They think that if they train more, they reach their goals faster. This isn't the case. The second mistake that you are likely to make is to concentrate solely on the weightlifting or workout aspect of bodybuilding, and ignore all other aspects.
Overall, the actual workout only makes up about 20% of bodybuilding overall. The other 80% comes from rest, and proper nutrition with supplements. By supplements, we do not mean illegal drugs or steroids. We mean vitamin, mineral, and nutrient supplements.
Let's start with proper nutrition. Bodybuilders need lots of protein, and more than the recommended daily allowance of all other vitamins and minerals. They also need a well-balanced diet, and they typically need to eat six times a day. Of course, they also need a more-than-average amount of water. It is a good idea to consult with a nutritionist before you start any bodybuilding regimen.
From there, you need the right supplements. This is something that your nutritionist should be able to work with you on. The fact is that in terms of the amount of vitamins and nutrients that bodybuilders need, you won't be able to get it just from the foods that you eat. Supplements are needed.
The next thing to do is to hire a personal trainer. This doesn't have to be for the long term. Many bodybuilders hire personal trainers in the beginning to help them through the break-in period. A trainer will be able to talk with you about your bodybuilding goals, and will design a workout program to help you reach those goals. You will learn proper form and safety as well.
Then there is rest. Muscles don't grow when you are working out. Muscles grow when they are resting, after working out. Every time you work out, you are essentially doing damage to your muscles, and when you rest, they repair -- and grow bigger in the process. Most trainers will recommend that you take one or two days off each week from your workouts, and that you never work the same muscle groups on consecutive days.
