If your muscles are covered under a mass of fat it doesn't matter how many weights you lift or miles you run, you still won't get the definition you want if you don't have the proper diet. Increasing your cardio exercise such as running will help you to some extent and will prevent you putting on more weight, however on it's own it won't be enough, you need to get into a routine of eating healthily. Don't think diet, think healthy lifestyle changes that you make in your eating habits, it doesn't take long to completely eliminate unhealthy food from your diet forever.
Here's How To Start
If you are serious about getting definition and being a bodybuilder, you're going to have to 'bite the bullet' and start counting your calories. Simply workout how many calories you are eating a day and slowly reduce this amount, for example cut down by 100 calories for a month and see how it goes, if necessary cut down further. Make sure you cut down only on the bad foods; as if you are weight training you need plenty of high protein nutritious meals to build and maintain your muscle. Use your brain and use your common sense.
What You Must Know
It is essential that you know the difference between foods which are good for you and foods which are bad for you, most importantly which carbohydrates and fats are good for you and which are bad. Carbohydrates and fat are essential for your body's survival, however they are not all created equal, some fats and carbohydrates are better for you than others.
Carbohydrates, such as pasta are made up of complex carbohydrates which take your body longer to digest and leave you feeling fuller for longer and are low in fat. Whereas fatty or fried foods such as chips are full of bad saturated fats which your body can't break down properly and simple carbohydrates which are digested quickly and stored as fat. So you need to avoid foods containing saturated fats (especially trans fats) and simple carbohydrates, such as chips.
Eat More?
Try to eat lots of green vegetables, as you won't get fat eating your greens, so eat as much of these as you want. They also contain lots of nutrients and essential vitamins and minerals. You should also try changing you eating routine, as many bodybuilders find it beneficial to eat 6 smaller meals a day rather than 3 large meals, as it keeps the body constantly fuelled and you are less likely to succumb to eating bad foods in your break. It will also help keep your metabolism raised, so you'll burn more fat as a side effect, plus you'll have more energy. Stick to your training program and try keeping a meal diary to track your food intake and you'll be seeing your results in no time. Fat burning and muscle building can be really easy if you follow a simple plan.
Also, in the old age the hormones start losing their activity, thereby making the body lose muscles and bones and gain fat. There are some factors, which if kept in check, can help all of us lead a healthy life.
In elderly people, the intake of fat should be limited. This can be achieved by making small changes in your diet like choosing lean meats, low fat dairy products and cutting out fried food. It is important to note that fats should not be totally eliminated from the diet.
Since at this age the body starts to lose muscles, proteins become a crucial part of the diet plan. It also helps in building up a healthy immune system. High quality proteins like eggs, poultry and fish should be included in the diet. Carbohydrates are a major source of energy. However, it is important that older people choose carbohydrates that are high in fiber since it will also help in preventing constipation.
Another major part of our diet is water, which normally gets neglected. As we grow old, the body starts to lose water and hence dehydration becomes a common problem. It is recommended to drink at least 1 ounce of water per 2.2 pounds of body weight.
Micronutrients like minerals and vitamins are also important. Iron deficiency is very common in old people. It gets aggravated by the fact that the elderly tend to lose appetite and hence eat less food that results in less intake of iron. This can be avoided by incorporating lean red meat and breakfast cereals in the diet.
Calcium is another mineral that is normally deficient in the elderly. The recommended intake is about 1500 mg per day. Elderly normally avoid milk, a rich source of calcium, thinking that it will cause stomach upset. There are other rich sources of calcium like low fat cheese, yogurt, broccoli etc.
Another option is to use low fat powdered milk as a substitute for milk. Zinc intake has been found to be less in case of older people. Also, it does not get absorbed well in the body. The answer to tackling zinc deficiency is by incorporating meat, poultry and fish in the diet plan.
Vitamin B12 is another critical micronutrient that is commonly deficient in the elderly, more so since it needs an intrinsic factor for it to be absorbed by the body. Our stomach produces this intrinsic factor. Most of the elderly suffer from a condition called atrophic gastritis, which causes stomach inflammation and bacterial overgrowth. This results in less production of the intrinsic factor and hence less absorption of Vitamin B12.
The key to a healthy life as a senior citizen is in staying active and eating a balanced diet. With adequate care and required nutrition, you can ensure that your retirement years become a boon and not a bane.
Both Bob Giddy & Kenneth Scott are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Bob Giddy has sinced written about articles on various topics from Dieting, Build Muscle and Anger Control. Do you want to learn proven methods to pack on massive muscle, melt away fat and get the body of your dreams? If so, get your hands on