Category: Nutrition Plan

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.

Stretching

When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.

Nutrition

A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

Nutrition Diet Plan for Men to Lose Weight & Build Muscle

Nutrition Diet Plan for Men

You are what you eat, and if you want to be healthy you must eat nutritious foods. Men who are physically active and exercise regularly have a great need for a nutrition diet plan.

The best exercise program cannot provide optimum health benefits if you continue to eat junk food.  Plan on eating more fresh fruits and vegetables as part of your nutrition diet plan for men.

Personalised Nutrition and Diet Plan for Men

Nutrition diet plans for men must take into account their physique, current health condition, activity level, nutritional needs and eating preferences.  All too often diets do not factor in the personal energy needs of men.

This can be a problem for those who are physically active and therefore need more calories.  A personalised nutrition and diet plan should provide men with the right combination of proteins, carbohydrates and fats and enough calories to help them achieve their health goals.

Two or three meals a day is not enough for men.  Men have to eat three nutritious meals and three healthy snacks everyday.  The total number of calories will depend on the person’s health goals, whether he wants to lose weight or gain muscle mass.

Breakfast and Morning Snack

As the most important meal of the day, breakfast has a special place in a nutrition diet plan for men.  A good breakfast can consist of a bowl of oatmeal with skim milk and some fruit such as a slice of melon or grapefruit.

You can also have tea or coffee with your breakfast.  For your morning snack, have a slice of whole-wheat bread with peanut butter.

Lunch and Mid-Afternoon Snack

Men are used to eating burgers or fast food for lunch but this would have to change if you are following a nutrition diet plan for men.  A healthier lunch option is skinless chicken breast with lettuce and tomatoes.

Instead of a soda, have a glass of fruit juice.  At mid-afternoon, snack on a handful of nuts or a bagel with low-fat cottage cheese.

Dinner and Evening Snack

Steamed fish or white meat such as turkey breast or chicken is a healthy choice for dinner.  Limit your consumption of red meat, which is high in cholesterol. You can also have brown rice, whole wheat pasta with a tomato-based sauce, and plenty of fruits and vegetables.

Oranges, blueberries, kiwi, bananas, beans, spinach, broccoli, carrots, kale, collard greens, and squash are just a few of the nutritious fruits and vegetables that you can include in a nutrition diet plan for men.

Before going to bed, you can have a light snack of low-fat yogurt topped with fruits.

Basic Rules for a Nutrition Diet Plan

Good eating habits make a big difference in making you healthy.

Below are a few rules that can guide you when making a nutrition diet plan for men:

  1. Avoid fried foods and fast food.  They are often high in calories and saturated fats but low in nutrients.
  2. Get plenty of lean, high-quality protein with every meal.  Protein provides the amino acids you need for muscle growth and helps curb hunger pangs.
  3. Eat plenty of fresh fruits and vegetables.  They are a rich source of vitamins, minerals, antioxidants, enzymes and fiber.
  4. Eat a low-fat diet.  Your body needs healthy fats to function properly.  Fat is also needed to transport fat-soluble vitamins such as Vitamins A and E.  Olive oil, flaxseed oil, and fish oil provide essential fatty acids needed by the body.
  5. Don’t skip breakfast.  Skipping breakfast can make your blood sugar level unstable.  Hunger pangs will cause you to make bad food choices and overeat later in the day.  Your breakfast should contain some carbohydrates, protein, and a small amount of fat.

Bodybuilding Nutrition Plan

Strict training routine

Bodybuilders know the importance of a strict training routine while preparing for competition. However, successful bodybuilders pay just as much attention to their diet as they do their exercise program. Proper nutrition is vital for achieving lean muscle mass and keeping body fat low. Protein is perhaps the most important part of a bodybuilding diet. The body uses protein to build muscle tissue and also uses it to repair damaged muscle tissues.

Protein also contains important amino acids, essential to muscle growth. To aid in muscle building, bodybuilders must maintain a positive nitrogen balance. Since nitrogen is one of the key elements in protein, it is important to eat enough each day to promote muscle growth and recovery.

Foods such as lean beef, chicken, fish and eggs are excellent sources of protein. Bodybuilders may also increase their protein intake with protein supplements such as whey protein. These supplements are usually in powder form and can be mixed with water or milk.

Protein shake immediately after a workout

Consuming a protein shake immediately after a workout, provides the body with protein to rebuild muscle tissues broken down during exercise and restores glycogen to aid in recovery. In addition to protein, bodybuilders should also strive to eat two or three servings of healthy fat each day. Nuts, coconut oil, peanut oil and olive oil all contain monounsaturated fats key to a healthy metabolism.

When consuming fats, it is important to limit the intake of processed oils and butter as these can raise cholesterol levels to unhealthy limits.

Bodybuilders typically strive to keep fat intake fairly low to achieve a tight, toned look but include small servings of healthy fats each day. Fish oil supplements may also contain Omega-3 fatty acids important to good health, as well.

While carbohydrates have developed a bad reputation, they are essential to the body’s energy requirements. Carbohydrates provide bodybuilders with the energy they need to complete demanding workouts. However, all carbohydrates are not created equal. Foods that are filled with sugar are generally high in carbohydrates and can cause weight gain if eaten frequently.

Bodybuilders should eat 2 to 3 grams of complex carbohydrates for every pound of body weight. Fruits such as apples, oranges and bananas are all good examples of healthy carbohydrates.

Sweet potatoes, brown rice and whole grains are also great choices. Simple carbohydrates such as juices and sugary foods should be limited. Eating healthy carbohydrates before a bodybuilding workout will increase energy and performance. Proper nutrition is vital for achieving a symmetrical, well-toned body. Following these guidelines will increase energy; lower fat stores and encourages the growth of lean muscle tissue.

Bodybuilders should also drink adequate amounts of water before and after workouts to avoid dehydration and fatigue. Keeping a journal of all meals eaten will also help bodybuilders keep track of calories, protein, carbohydrate and fat intake.