Monounsaturated fat should not be overlooked as it too has some great benefits. Olive oil, which features in this program as the main fat component along with the polyunsaturated fish oil, is a major aspect of the much-vaunted Mediterranean diet.
Olive oil is known to thin the blood and improve overall health as well as enhancing bodybuilding training-results. One key thing to remember with so called bad fats is they can be found in most of the animal meats consumed in this diet, as well as various packaged products. To avoid the additional calories they provide, trim all visible fat from streak and chicken and buy water packed tuna rather than the oil based variety.
The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. This sample plan will outline the desired ratio of each macronutrient needed for you to gain the most from the training program provided. Food choices can be replaced with a similar product outlined in the macronutrient overview but quantity and number of meals will need to be kept consistent over the week period for quality gains.
A larger person training for maximal muscle size can adjust his or her diet for greater protein and complex carbohydrate consumption; a smaller person training for moderate size would need a little less. The diet as it stands should be suitable for the majority of people beginning the week training program provided. It must be stressed that the following plan is an example of what a typical day's eating could consist of.
Although it does contain a good balance of nutrients, it is biased toward building a muscular, high performing physique. The average person bodybuilders, by virtue of the extreme demands they place on their body, are not average and need more nutrients will naturally use a diet lower in overall calories and macronutrients.
Again, the following one-week diet must be used every week for the entire week training program. The same foods are to be eaten every day, but certain food groups can be substituted refer to macronutrient description above for varieties sake. Remember, when it comes to nutrition the body thrives on consistency. To force gains in muscle size and fat loss it will be the training that changes.
The composition of this diet is roughly Having a well-structured diet with the right amount of protein, fats and carbohydrates is one thing, sicking with it is another entirely.
The number one reason people do not progress, as they should be when seeking bodybuilding results, is usually nutrition-related. The following guidelines can be used as keys to muscle growth. Use them consistently and great results will be yours.
Certain foods must also be eaten at certain times, as shown in the diet plan provided. The reasons why the diet is designed the way it is will also be explained below. This diet is structured in such a way that valuable nutrients will be supplied at regular intervals to maximize muscle growth and fat loss. Eating six evenly spaced meals per day will ensure that your muscles receive the energy and growth factors needed to facilitate ongoing gains, while stimulating the metabolism the rate at which the body burns calories to burn more fat.
To make this diet work it is important that all meals are consumed. Plan your day in advance and have your meals prepared for the following day if need be. When aiming to get in all your meals, it is important to have all the foods that comprise your diet readily available.
One way to make this important process easier is to shop once a week with a list of all the foods you will need for that week. Once you have all the foods listed in your diet, in the right amounts it should be easier to plan your eating for any given day. Having all the right foods available will also ensure that you are less likely to cheat on your diet with the wrong foods, something that often occurs with those who have not properly planned their food for the week.
One other key requirement for making this diet work involves sticking with the foods listed in the plan. This means not cheating on your diet with foods that will impede progress. For the purposes of this diet plan, cheat foods can be defined as those foods that are significantly high in saturated and trans fat and sugar. Cakes, sweets, pizzas, cookies and soft drinks such as Coke fall under this category and should be avoided at all costs - you will get used to a life without these products you may already not use them, which is good as your body becomes accustomed to eating the kinds of foods it was originally created to eat.
Junk foods such as those mentioned will interfere with the body's natural metabolic processes, and fat burning and muscle building will suffer as a result. Eliminating obvious junk foods is not to say you cannot, on occasion, substitute a low fat, low simple sugar meal for one listed in this diet.
Two great recipe ideas can be found in this guide to incorporate some variety into your program. One such meal per week would be the ideal. A major component of this diet plan includes adequate water intake throughout the day. Water, a key component for detoxifying the body and assisting with the metabolising of the foods eaten, should never be neglected, especially during humid conditions.
When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. Water also has a major positive effect on fat burning and will encourage feelings of fullness, which will discourage the tendency to eat junk food. In this diet carbohydrates are restricted in the evening. Most people who eat a lot of carbohydrates in the evening tend to find it difficult to lose fat and can even begin adding it.
This is a great way to build a base of muscle and strength that can help you rock any outfit, thrive at any sport, or just change your life for the better. Stick with it, and you will see results! Tired of full-body workouts? Try this approach. This results in a higher daily calorie burn. Lifting weights boosts your health — from a decrease in cardiovascular and metabolic disease risk, to an increase in cognitive and mental health; strength training helps to add life to your years, and years to your life.
These include elevated heart rate and calorie burn, to extra energy expenditure. Why is the programme 12 weeks long? Outline — how does this weight lifting program work? The sessions are around minutes long. Phase 2 Weeks are a targeting phase where you will begin to shift focus on developing key muscle groups such as your butt, legs and abs.
Share this article :. Good luck! Twelve weeks is a good time frame to set some short-term fitness goals. And for women it's just enough time to notice a positive transformation that could set the tone for a lifestyle change. The Workout:. Weeks But for women who are looking to lose fat, it is important that physical activity levels are set for longer durations or higher intensities for noticeable results to be achieved.
This is to ensure that an increased caloric expenditure is occurring, enough to place the body in a negative energy balance, an important concept that is necessary for weight loss Strasser et al.
The mode of exercise for this program is left open as to allow for more variety and accommodate any particular need medical or orthopedic. However, it would be best if whole or lower body exercise is performed for the given exercise program.
This is more or less to obtain accurate heart rates and avoid other potential problems. If this method is troublesome, then just use the best judgment possible. Understand, however, that there exists an inverse relationship between intensity and duration.
If the workout is only going to last for minutes, then work level should be higher. And if the work level is low, the exercise period should be increased. Healthy choices and portion control should be implemented so that the body has reason to metabolize its stored fat. Should this be an area of concern, it would be best to consult with a nutritionist or other professional that can asses current habits and give recommendations. A goal or goals should be set prior to starting the exercise program for weight loss, such as obtaining a certain body fat percentage or losing x number of pounds.
This will give measured progress more meaning and create an objective for each workout. However, the overall results will depend on the amount of effort put in; no deposit, no return. It would be for those looking to get into exercise a little more aggressively and have their goals include losing weight. I recommend to this group because I feel that they can adjust to and handle the intensity as well as having a desire to complete it.
The above program is not set in stone and can work with a multitude of women. Exercises, durations, etc. For those who are extremely overweight, have never exercised at all sedentary , or have any medical condition that may cause potential complications, I would recommend another program after examination by a health care professional.
I say good luck and stay strong to anyone who wishes to complete this program, or any other for that matter. Normally, a person beginning a fat loss transformation needs a simple program. The more complicated it is, the more difficult it will be to follow. Since compliance is crucial to achieve results, if a program is easier to follow, it will be more effective.
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