Diet Plan at Men's Health. But it's not just your mind that pays the price. A busy, high- stress lifestyle often leads to a diet of convenience - - one that's lacking in vitamins and minerals, and overloaded with sugar, fat, and calories. The result: a body that never realizes its full potential. See, this is the decade when your levels of muscle- building hormones - - testosterone, DHEA, and growth hormone - - hit their peak, making it the best time for you to pack on muscle. It's also your last chance to lay down new bone; by the time you're 3. A poor diet not only inhibits your ability to do both, but also increases your risk of disease, weight gain, and mental breakdown - - now, and for decades down the road. But you can fight back with food; start today and you'll build a body that will last a lifetime. Lose Fat Death to the Bulk and Cut Diet Stop the never-ending yo-yo of packing on size, then stripping away fat to get ripped. Try this recomp diet to get bigger and. THE PROBLEM: Undetected Depression. A Starbucks Chantico may boost your mood temporarily, but it won't improve your long- term outlook. THE FIX: Eat 1 tablespoon of ground flaxseed daily. It's the best source of alpha- linolenic acid, or ALA - - a healthy fat that improves the workings of the cerebral cortex, the area of the brain that processes sensory information, including that of pleasure, says Jean- Marie Bourre, Ph. D., a nutrition researcher at Hospital Fernand Widal, in Paris. Find ground flaxseed online at drugstore. To meet your quota, sprinkle it on salads, vegetables, and cereal, or mix it in a smoothie or shake. Thinking about bulking and cutting to build muscle and lose fat? Learn how to properly bulk up and cut for the best results possible. THE PROBLEM: Cancer is Incubating. Every hour, your body replicates 6 billion cells, creating copies of your DNA. But if you don't consume enough folate - - a B vitamin that helps construct those cells - - your body could produce irregular DNA, which can eventually cause cancer, says Ann Yelmokas Mc. Dermott, Ph. D., a nutrition scientist at Tufts University. These days the average guy isn’t looking to look like a bodybuilder. He wants to be tank top-ready, prepared ditch his shirt at the beach in the summer. Weight Watchers Diet WARNING: Get real facts, side effects, results, ingredients & price. Read comments from people who use Weight Watchers Diet. How to Diet Properly. It can be very frustrating to feel like you are overweight, not to mention the health risks involved. You might feel less confident and even a. Trouble is, folate is hard to come by. The best natural food source is chicken liver, and few men get the folate their bodies require from fruits and vegetables. THE FIX: Have a cup of folate- fortified cereal 4 days a week. Choose a brand - - such as Total Raisin Bran or Multi. Grain Cheerios - - that provides at least 4. Then top it with . Berries aren't just a good nonliver source of folate; they're packed with antioxidants, which help thwart cancer by neutralizing DNA- damaging free radicals. They also offer a fringe benefit. Fructose - - the sugar found in fruits and berries - - can help you recover from another twentysomething problem: hangovers. That's because it speeds the rate at which your body metabolizes alcohol by up to 2. THE PROBLEM: No Time to Eat Healthy. A recent study at the University of California at Berkeley found that nearly one- third of the average guy's diet is pure junk - - foods that provide no nutritive value, just calories. THE FIX: Try vegetable- and- lean- meat combination meals, such as Birds Eye Voila! Eat an entire bag as a single portion (about 6. Bonus: Harvard scientists found that every one- serving increase in daily vegetable intake decreases your risk of heart disease by 4 percent. THE PROBLEM: Fast- Food Addiction. In a study published in the Journal of the American College of Nutrition, researchers discovered that men consume 1,0. And, on average, men eat 5. Indulge just twice a week and that's 1. THE FIX: Limit yourself to one . For instance, if you use this approach at Mc. Donald's, the fewest calories you'll down is a filling 2. And even an occasional Big Mac falls in between, at 5. THE PROBLEM: Untapped Muscles. Your 2. 0s are your brawn- building years. But to maximize muscle growth, you need the right raw materials. THE FIX: Beef. It's the perfect muscle food because it's packed with protein, zinc, and creatine. Down a hefty portion of each with this taco- salad recipe from Men's Health cover model Gregg Avedon: Brown 1/2 pound of extra- lean ground beef over medium heat. As it cooks, sprinkle it with black pepper, 2 teaspoons of chili powder, and a couple dashes of Tabasco. Place the cooked beef, one diced tomato, and 2 tablespoons of low- fat cheese over a bed of lettuce, and top with salsa. THE PROBLEM: You're Becoming More Injury Prone. Bones are a lot like reclusive coworkers; until one snaps, you aren't likely to give them much thought. THE FIX: Drink two 8- ounce glasses of vitamin D–fortified low- fat milk every day. This provides your body with 6. D, the perfect combination of nutrients to build break- resistant bones. Plus, in a 2. 0- year study, U. K. And even if the number on your scale isn't rising, it's likely you're getting fatter. In a study published in the American Journal of Clinical Nutrition, scientists found that men who managed to maintain their weight for 4. The likely reason: After you pass 3. This means it becomes harder for you to build - - or even maintain - - metabolism- boosting muscle. Starting at age 3. Here's how to turn back your biological clock - - and keep midlife years in front of you. THE PROBLEM: Corroding Joints. Even though arthritis doesn't usually set in until your 5. THE FIX: Eat three 6- ounce servings of cold- water fish weekly. Specifically, have salmon, mackerel, trout, halibut, or white tuna - - each packs more than 1,0. Fish oil slows down cartilage degeneration and reduces factors that cause inflammation, says lead researcher Bruce Caterson, Ph. D. THE PROBLEM: Rising Blood Pressure. Some men are always close to their boiling points. And new research from the Netherlands may explain why. The scientists discovered that besides the obvious factors - - obesity, lack of physical activity, and high salt consumption - - diets containing too little potassium were the primary cause of hypertension. In their analysis, the scientists used 3,5. The average intake for a man in his 3. Only 3,1. 00 mg. THE FIX: Add . Each will increase your potassium intake by about 4. THE PROBLEM: Waning Sex Drive. Don't wither away down under. THE FIX: Munch on two handfuls of walnuts, peanuts, or almonds every day. Research shows that men with diets high in mono- unsaturated fat - - the kind found in nuts - - have higher testosterone levels than those who don't eat enough of the healthy fat. Nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body - - including below the belt. THE PROBLEM: Your Metabolism is Slowing. By snacking on the right foods - - those that are low in sugar but rich in protein - - you'll keep your metabolic furnace stoked, and be less likely to binge between meals. THE FIX: Have one slice of hard or semihard cheese - - for instance, Cheddar, Swiss, or provolone - - two or three times a day. Cheese has 7 grams of protein per slice and contains no sugar. That means it doesn't raise blood- sugar levels, so your body stays in fat- burning mode. Want an alternative? Opt for a cup of low- fat plain yogurt or a stick of beef jerky, or multitask with a handful of almonds. Together, they're packed with vitamins C and E, two nutrients that fight free radicals - - rogue molecules that slow the repair of exercise- induced muscle damage, impeding recovery. Try this 1. 5- minute meal from resident . It's infused with the most effective ingredients for speeding muscle recovery after a hard workout - - vitamins C and E, high- quality protein, and slow- digesting carbohydrates. In a deep saucepan, saut. Brown the turkey for 2 minutes, then add 1 cup of chicken broth and 1 cup of broccoli florets. Bring to a boil for 1 minute, then stir in . Cover the pan, remove it from the heat, and let it sit for 5 to 1. THE PROBLEM: Every Lunch Is A Business Lunch. Dining out means restaurant megaportions - - and, most likely, a mega- gut. THE FIX: Trade that grilled- chicken sandwich for a grilled- chicken salad. More smart choices: chicken stir- fry, fajitas sans the tortillas, or even a 6- to 8- ounce steak with a side salad or steamed vegetables. Your 4. 0s: The Fight- Disease Decade. Baldness, wrinkles, and back hair are the least of your worries; your body may be a walking time bomb. That's because approximately 3. Barbara Ann Karmanos Cancer Institute. That is, the cancer is there but nearly undetectable. It's a terrifying prospect, but a reality in your 4. But once you reach 4. And scientists at the University of California at Irvine discovered that men over 4. There's also an elevated risk of nonfatal diseases, such as macular degeneration, the leading cause of blindness. And don't forget about obesity: Even if you managed to sidestep it in your 3. The solution? A preemptive attack on your body's natural enemies. Your weapons: a knife and fork. THE PROBLEM: A Fat Expense Account. Eating on the company is a fast way to inflate your gut. THE FIX: Adopt a point system. Assign these values to menu items: 2 points for a salad; 3 points for an appetizer; 2 points for an entr. Order whatever you want, but limit yourself to a total of 6 points. To follow this system, choose from a category only once. THE PROBLEM: Cancer- prone Skin. Mutating moles are scary, but food can help: National Cancer Institute researchers determined that people with the highest intakes of carotenoids - - pigments that occur naturally in plants - - were as much as six times less likely to develop skin cancer than those with the lowest intakes. That's because the vitamin plants itself in your skin, where its imperceptible orange and yellow pigments help deflect sunlight. THE FIX: As a preventive, eat two sweet potatoes every week. This will provide you with the same amount of weekly beta- carotene as in men who demonstrated the lowest skin- cancer risk. Other top sources are carrots and cantaloupe. THE PROBLEM: Shrinking Muscles. The average guy loses 6 pounds of muscle by the time he's 5. But, in addition to lifting weights, you can protect your hard- earned muscles by feeding them a steady supply of high- quality protein. THE FIX: Tuna. Ounce for ounce, it's one of the best sources of protein - - and contains zero saturated fat. To grill your way to a better body, follow this muscle- building recipe from Men's Health cover model Gregg Avedon.
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