https://www.nutra-365.com/tags/how-to-lose-weight/ Sat 12 Sep 2026 04:08:14 +0200 https://www.nutra-365.com/videos/90/12-must-have-foods-for-cutting-goals-ifbb-pro-evan-centopani/
Here are Pro bodybuilder Evan Centopani's top 12 Must Have Foods For Cutting Goals. Use the list as a starting point as you discover the foods that give you the results you want. ► Iron Intelligence - Evan Centopani's Muscle-Building Plan: https://bbcom.me/3BY5rpA ► Subscribe: http://bit.ly/2DK5lGD | Easy-to-follow Weight Loss Tips | • Focus on holding onto or adding muscle, not just burning fat. • Follow a balanced nutrition plan with consistent eating habits, and track your calorie and protein intake, at least at first. • Aim for 1-2 pounds of loss each week, but not much more. • Exercise at least 60 minutes, 3-4 days per week, with some strength training in the mix. • Perform cardio workouts or high-intensity interval training 2-3 days per week. | How Do I Lose Weight Without Losing Muscle | One reason the answer to "How to lose weight?" is so messy is because it's actually the wrong question to ask! Why? Because the number on the scale isn't describing one thing, it's describing two things: fat mass and fat-free mass. One of them is fair game for burning, and the other is something you really want to hold on to! So the question we should be asking is: "How do I lose fat while keeping, or increasing, fat-free mass?" Your fat-free mass includes your muscles, organs, bones, and connective tissue. It also includes water weight. In other words, this is what would be left if you removed every single fat cell from your body. Muscle mass is a major component of your fat-free mass, and it should weigh more than your fat mass. Furthermore, muscle mass has a huge positive impact on your metabolism or "metabolic rate" which is how many calories your body burns for energy. The more muscle mass you have, the more calories you burn, even when you're not exercising. However, muscle is also the physical engine that powers you through activity, both in the gym and in life. It also helps to support and strengthen your joints, helping to improve balance and reduce the risk of injury. Holding onto it should be a high priority, especially when dieting. And no, not just for bodybuilders! But let's talk about fat. It gets a bad rap, but your body needs it, too! There is an essential amount that each body needs to be healthy. That amount will vary between body type, age, sex, physical activity level, and fitness goal. For the general population, the levels accepted as "healthy" are 21-32 percent for women and 8-19 percent for men.[1] That's a big range! | Follow Evan Centopani | ► YouTube: http://bit.ly/2EwiikT ► Instagram: https://www.instagram.com/evancentopani/ | Follow Animal | ► YouTube: http://bit.ly/2EwiArZ ► Instagram: https://www.instagram.com/animalpak/ 00:00 - Intro 03:50 - Chicken Breast 04:50 - Ground Turkey Breast 05:29 - Cod 06:28 - Whole Eggs 08:09 - Kale 09:02 - Lettuce 09:38 - Beets 11:55 - Grapefruit / Lemon 14:10 - Rice / Potatoes 16:58 - Coffee / Tea 18:20 - Olive Oil 19:16 - Essential Amino Acid Supplement 22:05 - Final Thoughts #diet #healthyfoods #bodybuilding ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 10 Sep 2021 21:41:33 +0200 https://www.nutra-365.com/videos/90/12-must-have-foods-for-cutting-goals-ifbb-pro-evan-centopani/ https://www.nutra-365.com/videos/98/calories-food-labels-foundations-of-fitness-nutrition/
We're going to discuss the way most of us currently measure food as a fuel source: the calorie. ► Learn More With Our Foundations of Fitness Nutrition Course: https://bbcom.me/3wRaaqN ► The Complete Guide to Losing Weight: https://bbcom.me/3qjEEQ1 ► Subscribe: http://bit.ly/2DK5lGD A calorie-focused approach to nutrition has many limitations, but it still has important uses in certain situations. So, let's try to provide a little clarity, and try to help you make the most of the information that's on a food label. | Essential Ideas From The Video | • The calorie is not a universally accepted system of measurement. But every point made about it in this video can also be applied to other measurements like joules, kilojoules, or kilocalories. • The biggest advantages to calories are that they give you an objective way to measure very different meals, and to make more informed decisions about portion sizes. This can be helpful because portion size has increased immensely in restaurants and homes in recent decades. • Calories can also help you see how small indulgences, like a daily soda pop can add up over time. One soda a day is enough extra calories to add 15 pounds of weight in a year! • Beer, wine, cocktails, and coffee drinks may not have food labels, but they're definitely not calorically "free." • A major downside to calorie counting is that it's never totally accurate, even if you take the number on the label as gospel. •Packaged foods have been shown in research to have a lot of variability in caloric accuracy. It's normal for them to underreport both carbs and total calories by 25, or even up to 95, percent. • Another flaw in calories: Digestion is highly complicated and personal, and the number you eat is never exactly the number your body absorbs. Hard-to-digest foods like meat and nuts can increase inaccuracy by another 25 percent, or more. • A final flaw: As soon as people start counting calories, they often start cutting them—often too low, and without taking enough care where they're cutting from. Getting too few calories, for too long, is a big problem that can make it harder to maintain a healthy body composition, leave you feeling awful, and put you no closer to your goals. • So, what's a better way to get the benefits of calories? First, by sticking primarily to whole foods, you'll avoid the calorie inaccuracies that are common in processed foods. Second: Don't just exercise to burn calories. Why? You burn far less than you think, even in intense training, and judging your training by how many calories you burned is just a good way to end up hating exercise. • Think portions, not just numbers. In future videos, we'll show some hands-on ways to measure portions. You can also control portions with how you eat; research says to eat slowly, off of a plate whenever possible, and have a plan rather than making decisions on the fly. •If you've been counting calories forever, you don't need to stop. Just consider it one measurement among many. Food quality matters just as much, and matters more in terms of how a food will affect your blood sugar and hunger levels, or how it will help (or not help) fuel you through hard training and recovery. | Our Experts | Douglas Kalman and Susan Hewlings both have Ph.D.s and are registered dieticians, experienced researchers, and accomplished athletes. They've seen every diet in action and know what works with all types of lifters and athletes. This is their collected experience, distilled down for you! 00:00 - Intro 00:27 - All You Need to Know About Calories & Food Labels 01:09 - What Is a Calorie And How Reliable Is It? 05:20 - Calories: A Better Way 07:07 - Quality Matters As Much As Quantity ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 23 Jun 2021 09:18:00 +0200 https://www.nutra-365.com/videos/98/calories-food-labels-foundations-of-fitness-nutrition/ https://www.nutra-365.com/videos/99/good-food-vs-bad-food-foundations-of-fitness-nutrition/
What you do in the gym is only half the story. How you eat matters just as much to where you'll end up, both athletically and in terms of your health! ► Learn More With Our Foundations of Fitness Nutrition Course: https://bbcom.me/3zo1J8d ► The Complete Guide to Losing Weight: https://bbcom.me/3xkMtr0 ► Subscribe: http://bit.ly/2DK5lGD Foundations of Fitness Nutrition is designed to be a comprehensive and applicable guide to help everyone make more educated choices about the food they eat—especially people with fitness or physique goals. It's taught by two registered dietitians with Ph.D.s who have worked with all kinds of athletes, and are athletes themselves. Where does your journey to greater health and optimal performance begin? By taking a hard look at your mindset, and at the timeless question, "What is a healthy diet?" • The goal of this series isn't to push a particular diet, but to help establish behaviors that will help you thrive on any diet or eating approach. You should also be able to compare different eating systems more effectively for your goals, and be able to be more critical of common nutritional myths. • Nutrition and perfection don't go together, even though our brains like clean categories of "yes" and "no." However, constantly thinking in terms of "this is good for me" and "this is bad for me" misses the bigger picture: the overall balance of the food you eat, the nutrients you're getting, and how food translates to energy levels or recovery from training. • A great way for athletes and fit people to define nutrition is: Giving your body what it needs to survive, and to support your activity goals. In other words, looking at food as fuel first and foremost. • Nutrients come in two classes. The first is macronutrients: protein, carbohydrates, fats, and alcohol. These are all "fuel" more literally, and have a specific value that can be measured in calories. The second category is micronutrients, and includes things like vitamins, minerals, phytochemicals, and all the other non-caloric substances that your body uses to facilitate countless processes. You don't use these as fuel, but if you're not getting enough of them, you'll definitely feel the effects. • Healthy diets of all types share a few unifying characteristics. They have adequate variety of foods and nutrient sources, a balance of macro and micronutrients, and maximum nutrient density with minimum empty calories. • A simple seven-word foundation to build on when choosing foods is "Not too processed, not too many ingredients." It's somewhat vague, but by prioritizing whole foods whenever possible, you can cut down on all the traditional nutritional bad guys, and maximize the amount of quality fuel and nutrients you get in each meal. | Our Experts | Douglas Kalman and Susan Hewlings both have Ph.D.s and are registered dieticians, experienced researchers, and accomplished athletes. They've seen every diet in action and know what works with all types of lifters and athletes. This is their collected experience, distilled down for you! ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 14 Jun 2021 20:57:35 +0200 https://www.nutra-365.com/videos/99/good-food-vs-bad-food-foundations-of-fitness-nutrition/ https://www.nutra-365.com/videos/103/he-didn-t-even-recognize-me-ashley-moore-military-wife-transformation-story/
This mom of four used her husband's deployment as an opportunity to surprise him by losing over 40 pounds to completely transform her body. ► Read Ashley Moore's full transformation story: https://bbcom.me/3xVeEh9 ► Subscribe: http://bit.ly/2DK5lGD Ashley Moore is a nurse, military wife, and mother of four. When her kids were little, she poured her time and energy into them, which left very little time for herself. A chronic stress eater who assumed cardio was the only option to lose weight (https://bbcom.me/3b8fwFo), Ashley avoided getting serious about health for a long time. Having failed to lose the weight of her last two pregnancies, Ashley used her husband's 20-week deployment as motivation to finally make a change. Discovering a love of lifting (https://bbcom.me/3vMFvKw) and a much healthier approach to food, she surprised her husband on his return by showing up to greet him smaller and more fit than the day they were married. Here is Ashley's story. If you want to share your success story with us to be considered for publication, send an email to transformations@bodybuilding.com. – H.E. I got married just a few years after high school, and we started a family. Right now, my kids are 13, 11, 8, and 6, but they were all little at the same time. I gained about 50 pounds with every pregnancy, but I lost it pretty well after the first two. After my third pregnancy, I never lost the weight. Then, it segued right into the fourth one. I got to a point where I was actually up to about 215 pounds. I was pretty unhappy with my body, unhappy with the way I felt. I had a lot of depression, anxiety, and stress. But, obviously, my kids were still relying on me, and it was hard. | Ashley's Top 5 Transformation Tips | 1. Decide That You're Worth It I had to decide that I was worthy of the time, money, and effort necessary to make a change. I had to really shift my thinking, and it's been an interesting process. There have been many times when I struggled with loving my body or loving myself. I love who I am now in every way: mentally, spiritually, physically. I have absolutely changed, and I love it and embrace it. Allowing your mind to shift and recognize that you are worthy is a beautiful thing. 2. Find Focus in Fitness While my husband was gone, I was taking care of my four kids, the yard, the house—I had so many things going on. I needed something else to focus on during that time. By making health and fitness a priority, I could focus on just what I was eating and what I needed to do to hit my goal. I could go work out and meal prep (https://bbcom.me/2R0doZq) healthy meals. Focusing on my health helped me deal with all the stress and other things that sometimes felt piled on me. 3. Don't Be Afraid of Help If you need help starting out, get a personal trainer (https://bbcom.me/2Q2isfA)! Find somebody to help who knows this stuff inside and out, what works and what doesn't. There's so much conflicting information out there. No carbs? Yes carbs? I never could figure it out. My trainer helped me make the right changes and dial in my macros to what my body needed. It worked out beautifully for me. 4. Do It for You, to Be There for Them We give as mothers and as spouses. We give and we give and we give. There comes a point when you have to take care of yourself. It's harder to be useful and helpful to other people if you don't fill your own cup first. 5. Set New Goals I think having goals (https://bbcom.me/3nXEJYl) is 100 percent necessary. Hitting little personal records here and there can help keep you going, but having something big to drive me out of my comfort zone has been essential for me. For example, my trainer and I are working toward getting me ready to do a figure competition (https://bbcom.me/3etPLS2). Stepping onstage is something that intimidates me a lot, but I think that is a good thing. I think it's definitely going to grow me in a lot of ways, and even the prep leading up to it is going to help me grow. You can follow Ashley's fitness journey on Instagram at @fitmom.of.4 (https://www.instagram.com/fitmom.of.4/) 00:00 - Intro 00:38 - Stress Eating 01:40 - My Biggest Obstacle 02:40 - He Did Not Even Recognize Me 03:10 - You Can Do This ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 07 May 2021 23:48:29 +0200 https://www.nutra-365.com/videos/103/he-didn-t-even-recognize-me-ashley-moore-military-wife-transformation-story/ https://www.nutra-365.com/videos/106/5-easy-rules-to-lose-weight-fast-mark-bell/
Mark Bell shares a few of the basic rules he follows to lose the weight and stay in shape. ► Shop SlingShot Products: https://bbcom.me/3uhRRte ► BodyFit Training Programs: https://bbcom.me/3uhRRte ► Try Muscle-Building Supplements: https://bbcom.me/3mgtvgP ► Subscribe: http://bit.ly/2DK5lGD 00:00 - Intro 00:16 - Stay Active 00:25 - Intermittent Fasting 01:10 - Feeding Window 01:50 - Eat Twice 02:15 - Protein Per Pound of Body Weight 03:20 - How Much Fat To Consume The question "How do I lose weight?" gets typed into Google 150,000 or so times per month. The question "How do I lose weight fast?" gets asked even more. Unfortunately, the so-called answers that pop up are usually ridiculous "weight loss tips" that don't actually explain what a person needs to do in order to lose what they don't want and keep it off. What's worse, they often conflict with one another, creating more lasting confusion than lasting results. The truth is far simpler. You can lose weight with any number of approaches you may have heard of: IIFYM, paleo, low-carb, vegetarian, ketogenic, or intermittent fasting. It's also possible to lose by doing nothing more than eating good food in a moderate amount. Sustainable physique transformation happens by making healthy alterations to your diet, controlling your overall calories (or portions, to think of it another way), and exercising regularly. Any other approach may work in the short term, but will the results last? Don't hold your breath. | Follow Mark Bell | ► YouTube: http://bit.ly/37tvPZQ ► Instagram: https://www.instagram.com/marksmellybell/ ► Facebook: https://www.facebook.com/MarkBellSuperTraining ► Twitter: https://twitter.com/marksmellybell ► Snapchat: marksmellybell @Mark Smelly Bell #weightloss #diet #selfhelp ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 02 Apr 2021 14:26:04 +0200 https://www.nutra-365.com/videos/106/5-easy-rules-to-lose-weight-fast-mark-bell/ https://www.nutra-365.com/videos/110/simple-rules-to-be-less-fat-mark-bell/
Mark Bell gives you 6 Simple rules to follow to help you with your weight loss journey. How is operation get less fat going for you guys? Let us know in the comments below. ► Shop SlingShot Products: https://bbcom.me/2XaIVYg ► BodyFit Training Programs: https://bbcom.me/3oraEQB ► Try Muscle-Building Supplements: https://bbcom.me/2X8FDof ► Subscribe: http://bit.ly/2DK5lGD 00:00 - Intro 00:28 - Walking 02:40 - Fasting 04:30 - Protein Sparring Modified Fast 06:50 - Pre Your Meals 09:00 - Keep Protein High 09:45 - Occupy Your Mind 11:50 - Find a Way To Move Everyday | Follow Mark Bell | ► YouTube: http://bit.ly/37tvPZQ ► Instagram: https://www.instagram.com/marksmellybell/ ► Facebook: https://www.facebook.com/MarkBellSuperTraining ► Twitter: https://twitter.com/marksmellybell ► Snapchat: marksmellybell ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 04 Jan 2021 09:45:39 +0200 https://www.nutra-365.com/videos/110/simple-rules-to-be-less-fat-mark-bell/ https://www.nutra-365.com/videos/111/muscle-hypertrophy-for-muscle-building-the-atp-project-podcast-266/
The whole ATP Science crew joins in a round table discussion on the iconic training topic of ‘Muscle Hypertrophy’ what it is by definition. ► Try GutRight Digestive Support: https://bbcom.me/3qn3DkX ► Shop ATP Science Supplements: https://bbcom.me/2JmbtuJ ► References: https://bit.ly/37w41oC ► Subscribe: http://bit.ly/2DK5lGD The biochemistry, anatomy, and old vs new ways of thinking on the process. Where does size come from? Does growth happen in the gym or at the table? Where does fascia fit into the whole equation? How important are proteins and amino acids for Muscle Hypertrophy? Get the notebook and a pen, there are some applicable knowledge bombs in this episode. 00:00 - Intro 00:50 - Muscle Hypertrophy Research 03:02 - Science is Evolving 04:00 - Hypertrophy and Growth 07:00 - Theory 12:50 - Hydration 14:45 - Nutrition 18:20 - The PUMP | Follow ATP Science | ► YouTube: https://bit.ly/2RkCkYa ► Instagram: https://www.instagram.com/atpscience/ ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Thu 03 Dec 2020 14:12:10 +0200 https://www.nutra-365.com/videos/111/muscle-hypertrophy-for-muscle-building-the-atp-project-podcast-266/ https://www.nutra-365.com/videos/651/strength-coach-breaks-down-daily-macros-and-caloric-importance/
This week on the Muscle and Fitness Podcast, celebrity trainer Don Saladino and M&F executive editor Zack Zeigler speak with strength and conditioning coach Ethan Grossman about his aspirations to become a body builder. Ethan breaks down his training program including everything from what workouts he chooses and why he chooses them to his daily macros and calorie needs. Email your questions to Reps@muscleandfitness.com Follow Don - https://www.instagram.com/donsaladino Follow Zack - https://www.instagram.com/zraz ]]> Wed 14 Aug 2019 07:08:54 +0200 https://www.nutra-365.com/videos/651/strength-coach-breaks-down-daily-macros-and-caloric-importance/ https://www.nutra-365.com/videos/667/stronger-back-lats-workout-with-professional-bodybuilder-arash-rahbar-flexfriday/
Getting a solid back workout in is about more than just choosing the right exercises—you have to make sure your form allows for proper muscle isolation. Here, IFBB Pro bodybuilder Arash Rahbar talks about how he adjusts certain exercises to get his lats the work they need. #flexfriday ]]> Fri 15 Mar 2019 15:25:05 +0200 https://www.nutra-365.com/videos/667/stronger-back-lats-workout-with-professional-bodybuilder-arash-rahbar-flexfriday/ https://www.nutra-365.com/videos/671/muscle-fitness-podcast-003-sticking-with-your-fitness-goal-in-2019/
Research shows around 80% of New Year’s resolutions fail by February 1—are you off the wagon yet? In this episode of M&F Reps, Muscle & Fitness executive editor Zack Zeigler (@zraz) and celebrity trainer Don Saladino (@donsaladino) dissect why people are so quick to bail on their goals and how you can adopt a pragmatic approach to avoid being one of 'em. Equipment list: Sony a7iii https://amzn.to/2WjkXZb Sony fs5m2 https://amzn.to/2UhxCdg Atomos Shogun Inferno Kit https://amzn.to/2Tj11Uw Sigma Art 50-100 https://amzn.to/2SdbtQ8 Sigma Art 18-35 https://amzn.to/2Tet737 Sigma Art 24-70 https://amzn.to/2MC6Fyw Blue Yeticaster Bundle https://amzn.to/2MxCNDj Zoom h6 https://amzn.to/2MwjEkX ]]> Wed 06 Feb 2019 17:33:54 +0200 https://www.nutra-365.com/videos/671/muscle-fitness-podcast-003-sticking-with-your-fitness-goal-in-2019/ https://www.nutra-365.com/videos/236/3-top-tips-for-picking-whey-protein-doug-kalman-ph-d/
For lifters and athletes, it's a given that protein powder can help you meet your goals. But which kind should you choose? Follow this handy guide and choose wisely. ► Signature 100% Whey Protein: https://bbcom.me/2OwO85K ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2Ovo37h ► All Access 7-Day Free Trial: https://bbcom.me/2OwOCc4 | Protein | ► Signature 100% Whey Isolate: https://bbcom.me/2Oudxgw ► Signature 100% Whey Protein: https://bbcom.me/2OwO85K ► Signature Mass Gainer: https://bbcom.me/2OwQ4LE ► Signature Protein Crunch Bar: https://bbcom.me/2OwQG3M Whether you're looking to build muscle, lose weight, or improve your athletic performance, a protein supplement can raise your nutrition to the next level. But with so many choices, how do you know which protein powder is right for you? As co-founder of the International Society of Sports Nutrition and co-creator of Bodybuilding.com's Foundations of Fitness Nutrition, I'm here to share my top three tips for picking the right protein supplement for you. Whether you're looking to build muscle, lose weight, or improve your athletic performance, a protein supplement can raise your nutrition to the next level. But with so many choices, how do you know which protein powder is right for you? As co-founder of the International Society of Sports Nutrition and co-creator of Bodybuilding.com's Foundations of Fitness Nutrition, I'm here to share my top three tips for picking the right protein supplement for you. | Know A Product's Serving Size | The first topic is protein serving size. Every supplement contains a nutritional facts label, and on that label, you'll see a serving size. That serving size tells you how many grams of product are in each serving. Next, look at the grams of protein. On any nutrition or supplements facts label, the amount of protein in grams must be listed. What are you looking for? Let's use an example. Say we are looking at Protein Product X, and we see the serving size for the product is 30 grams. Then, when we scroll down to look at the protein portion of that label, it says there are 24 grams of protein. My first question when I see this is, what are those other 6 grams? The point here is that by comparing those two numbers, you're looking at how much actual protein you get per serving. What ideal grams per serving should you be looking for? Research has shown that 20-40 grams of protein per serving is what's needed for optimizing and promoting muscle protein synthesis.[1] The takeaway lesson is to look at the serving size and the grams of protein per serving. Make sure it falls in the range of 20-40 grams to ensure you're getting the biggest protein bang for your buck. | Pay Close Attention To The Ingredient Hierarchy | The second topic of interest when I'm working with athletes to help choose a protein is looking at the ingredients and understanding their hierarchy. What do I mean by hierarchy? By law, ingredients must be listed in descending weight order. The ingredient that makes up the greatest volume of the product must be listed first. For example, if I see that the first ingredient is maltodextrin, and the second ingredient is protein, I know that you're going to find more carbohydrate (maltodextrin) than you will protein in that product. The type of protein also matters. So again, when looking at the hierarchy, keep in mind that protein isolates are higher in protein per gram than protein concentrates, which has to do with how the proteins are processed. By law, protein isolates must contain 90 percent or greater protein by weight, while protein concentrates can contain 35-80 percent protein by weight. So, when choosing a protein product, one thing you can do to ensure you're getting the highest quality protein for your buck is to look for whey protein isolates as the first ingredient, before protein concentrate appears. | Bodybuilding.com Signature Stacks | ► Signature Beginner Stack: https://bbcom.me/2OvEQqI ► Signature Muscle Building Stack: https://bbcom.me/2OvjOZa ► Signature Pre/Post Stack: https://bbcom.me/2OvJlBv ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 07 Nov 2018 03:43:30 +0200 https://www.nutra-365.com/videos/236/3-top-tips-for-picking-whey-protein-doug-kalman-ph-d/ https://www.nutra-365.com/videos/240/julian-the-quad-guy-smith-on-iifym-flexible-dieting/
There's a lot of learning that goes into flexible dieting. Bodybuilder Julian Smith has spent years dialing it in, and these are his crucial lessons for helping you eat right with as little stress as possible. ► 30 Days To Your Best Arms with Julian Smith: https://bbcom.me/2ypa4uu ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2ypaMIa ► All Access 7-Day Free Trial: https://bbcom.me/2ynIRs8 | More Videos | ► Julian Smith Playlist: http://bit.ly/2qSaoNX For decades, the number of calories you ate in a day was the end of the story. Stay in a deficit, and you'd supposedly lose weight. Slip into caloric excess, and you'd gain weight. That approach worked for some people, but for others, it proved limiting, miserable, and ultimately disastrous. And then someone finally asked the question: "What if the calorie is only the beginning of the story?" In reaction, a dietary approach called IIFYM, or "if it fits your macros," has taken the fitness world by storm. Also known as "flexible dieting," it turns old-school, restriction-based dieting on its head by focusing instead on monitoring individual macronutrient intake. As long as you hit certain numbers, there's theoretically no limitation on what foods you can use to meet them. Is it perfect and foolproof? Of course not. Though the basic idea of flexible dieting may seem simple, making IIFYM work as a lifestyle requires an advanced understanding of some key nutritional principles, because it can definitely be done wrong! But done right, it just might be the thing to help you stick with your plan more consistently than other approaches. Whether you're new to the nutrition side of things, or looking for a refresher, the information below will provide you with a thorough understanding of macros, splits, and IIFYM! | Bodybuilding.com Signature Stacks | ► Signature Beginner Stack: https://bbcom.me/2yspKNx ► Signature Muscle Building Stack: https://bbcom.me/2yyevDx ► Signature Pre/Post Stack: https://bbcom.me/2ytrbv4 | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Isolate: https://bbcom.me/2yu8kjD ► Signature 100% Whey Protein: https://bbcom.me/2ypuovY ► Signature Amino Plus Energy: https://bbcom.me/2yprtDr ► Signature BCAA: https://bbcom.me/2yrbzIN ► Signature Casein: https://bbcom.me/2ypu6F2 ► Signature Creatine Monohydrate: https://bbcom.me/2yqs7k6 ► Signature Mass Gainer: https://bbcom.me/2ytreHg ► Signature Micronized Glutamine: https://bbcom.me/2P18oxi ► Signature Multivitamin: https://bbcom.me/2P4eJrx ► Signature Pre Workout: https://bbcom.me/2ylz2Le ► Signature Protein Crunch Bars: https://bbcom.me/2yqpvT7 ► Signature Test Booster: https://bbcom.me/2ysdRHw ► Signature ZMA: https://bbcom.me/2yrc4Tb ► Bodybuilding.com Clothing: https://bbcom.me/2ypb9m2 ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Sun 21 Oct 2018 23:29:36 +0200 https://www.nutra-365.com/videos/240/julian-the-quad-guy-smith-on-iifym-flexible-dieting/