Muscle Space Fitness Comunity


Posted February 9, 2010 by stephaniefitness

I have been bodybuilding for 4 years, but with my 30's looming this year, decided to really get down to business. I am dieting down for 12 weeks, and will continue to follow a clean eating lifestyle. I also changed my training program because I wasn't lifting hard enough nor was I getting enough rest. I am currently in Week 5, so things are progressing and I should start to see some dramatic changes over the next 4 weeks.

I am writing a blog about my short-term goal here:



I understand it is hard to get motivated to lose fat, especially if you are reaching for comfort food. Here are a few simple tips to keep things easy and basic to get you started, without overwhelming you or complicating things.

  • Get active. The more calories you burn the more fat you will lose. Being active also helps rev up your metabolism. Becoming more active also has several other benfits. (1) It creates a fat burning environment hormonally (3) reduces risk for chronic diseases (4) Improves mobility and (5) you will have less time to reach for your "comfort foods" you wrote us about. Most people also eat out of boredom, so just the act of being busier will help you lose weight too!Understand what protein to eat and when. Check out this great article, ping-a-hot-model-body.html
  • Choose foods that are filling and low in calories. This means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans.
  • Never eat carbohydrates without protein. By consuming some high-quality protein at every meal/snack your blood glucose and insulin levels are more stable and appetite is minimized compared to a carb only meal.
  • Minimize the consumption of High Glycemic Foods. Consumption of high Glycemic carbohydrates (which to some peoples surprise include, white rice, white potatoes, sugar) results in surges of blood glucose and insulin that, derail diets, zap energy, hamper training gains and over time, can lead to the development of Type 2 Diabetes in carbohydrate sensitive / insulin resistant individuals.
  • Keep your blood sugar balanced. To do this eat smaller meals and eat frequently (small meals every three hours). Also eat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included. The best protein sources include fish, organic meat, chicken, eggs, yogurt, and whey protein powder. Insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.
  • Keep a food Log. This will help you understand more about what you are eating, track your food better, and the process alone (TRUST ME), helps you lose weight.
  • Drink lots of water. This helps your body in many many ways. Many people underestimate the importance of water to the body.There is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health.The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. As one can imagine water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system.Many people with ailments might find that they can be improved or even cured with proper water hydration. One of the most common reasons for low energy is not drinking enough water. Read this to see all the ways adding more water to your diet improves your health, lth-benefits-of-drinking-more-water.html
  • Increase your fiber. Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories Fiber can also help stabilize blood sugar levels by delaying stomach emptying which slows the rate of carbohydrate absorption, improves the bodyҒs regulation of blood sugar, reduces the risk of insulin resistance/sensitivity and lowers insulin needs. Fiber also has many health benefits. Increasing your consumption can also help decrease blood cholesterol levels, and therefore, reduces the risk of heart disease. It can also decrease the risk of colon cancer by increasing the speed of elimination; reducing the amount of time harmful toxins are in contact with the intestinal cells. The recommended dietary fiber intake is 14g per 1,000 calories consumed. This can be achieved by eating more vegetables, whole grains, beans, certain fruits and cereals. A gradual increase is recommended to minimize the side effects of fiber, such as cramping, diarrhea, and intestinal gas. It is also very important to increase your fluid intake as you increase your fiber intake. Refer to this great article regarding fiber, es-and-resources/fiber-content-in-common-foods.html
  • Eat good fats Refer to the following article, es-and-resources/good-fats-and-bad-fats.html. Also check out, inny-about-saturated-fats-trans-fats-polyunstaurated-fa ts.html
  • Change your afternoon snack. By the time 3, or 4:00 rolls around, your lunch has probably worn off and you're ready for your afternoon snack. Instead of reaching for a Red Bull, a soda, or a candy bar, try replacing these with a complex carbohydrate snack or more protein. A snack low on the glycemic index (for more about the glycemic index, and to see a long list of the glycemic content of various foods, check out the nutrition section, and diet tools area at Sugary snacks produce an instant rush and increase in blood sugar, supplying you with more energy. However, this affect is short lived and as your blood sugar levels come back down, the result is a feeling of extreme tiredness. Try adding a protein shake or bar as your afternoon pick-me-up and stay away from known tiredness inducers.
  • Make a commitment to get active today. It doesn't take a lot of time or money to increase your activity, but it does take commitment. Start slowly, work up to a satisfactory level, and don't overdo it. You can develop one routine, or you can do something different every day. Find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking, or jogging. Just start moving! Last but not least, check out this simple but important article that discusses a lot of what i mentioned above, dments-for-fat-loss-with-a-free-gift-too.html


These diet, nutrition, and training tipsare just some basic, easy chnages that you can make to start you on the right track to improving your body compostion and getting the body you desire. For more detailed FREE information and helpful checks, check out my free articles and videos at and

Best Regards,

Jeff Behar

About the Author

Jeff Behar

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

Tags: diet, fat, burning, tips, Jeff, Behar