Six Pack Abs And Ripped Torso Shortcuts

30 Nov

six pack abs

Forget the strenous hardships and long time in the gym. This is how to build your own six pack abs the fast way and it isn’t as tough as you might think. In fact, by performing a handful of the activities listed below you will be toning your body on fast-track.. from home Compared to the marketed teachings in which you have to visit the gym and take fat-burning dietary supplements, this abdominal cheat-list get´s you rapid effects if you stick to it. The trick is continuity. Do them often.

You are constantly busy. You don’t have enough time to go to fitness center. You haven’t even got time to leave your PC And yet you hold a desire: a model’s shape with a hard six pack stomach glory. Do you want to get that fantasy?

There are some simple abdominal routines that can be done even in the home. Here are some movements that may effortlessly be performed:


Virtually all people can use this treatment. The routine trains top abdominal muscles. It’s among the many elementary but efficient routines. To carry out crunches, you should lie on a flat work surface having your hands against your chest or behind your head. Compress your abdominal muscles, then maintain for 2 seconds, then return to the lying position. Proper crunches are in a continuous and managed fashion. Focus on the abs to pull you up. Stay away from the neck or shoulders to push yourself up. This incorrect technique may result in stress as well as strains.

Slide Crunches

They’re essentially the same as ordinary crunches, except that the principal aim is for the oblique muscle tissue that are also called love handles. Additionally, it makes use of broadly the same approach, only that you are crunching to either side of your abs. This should burn off the edge of your abs.

Lying Leg Lifts

Here is a program that targets low abdominal muscles with this type of exercise, you are on the same placement as with the crunches, you lie flat on your back and lift your legs six to 12 inches from the ground. This will exercise the muscular area in the lower section of you abdominals. Whenever performing leg lifts, put hands under your rear as support. That contributes leverage and helps you get your feet raised.

If you want to raise the difficulty level, attach padded weights around you feet These weights can be purchased at the local sports store. if you want to use something at home, you can just fill up old tube socks using plenty of clean, unused cat litter to make one or two pound weight.

V Crunch Reps

It is virtually similar to lying leg lifts except your upper body is at a 45 degree angle at the start. Sit along at the edge of a bench and reach back just enough to support you from totally lying over the bench. As soon as you’ve stabilized, bring your knees toward your chest. You would be creating a V motion. The foundation of the V would be your abdominals.

Cat stretch out

It’s similar as the actions made by a kitty anytime they stretch out their back. This simple action is a easy and quick exercise. Get down on your knees and hands, with muscles relaxed and with eyes forward Next, tighten your abdominal muscles while pushing your back in a arch as far as you can. Preserve the posture while counting to five before lowering the back.

Rider Crunch

To get this done, begin by lying down on the floor. With you hand along your head raise knees up to 45 degrees angle and then pedal in the air as if you were riding a bike.

Standing Side Bends

Standing side bends promotes the loss of fats in the oblique muscles. To begin, begin by standing with the belly drawn in, legs straight with hands down along the sides. Simply lean the body from left to right being careful not to rotate the hips and while keeping body facing front. There is a different version of side bends, which is the torso turn. Instead of bending from side to side rotate your torso from side to side while maintaining a rigid pelvis and hip posture.

You will remove your flabby stomach and substitute it for six pack abs, on condition that you are disciplined, give it some time and of course have the wish to get a ripped abdomen and body. If you’re in a real hurry, keep off sugar to assist your body battle the flab faster. If you are in even more hurry you need to check out Abs revealed. Highly recommended.

How to Get Fit Through Daily Activity

25 Nov

Easy Everyday Exercise Tips

Some people want to begin exercising more, but they are not sure how to get started in a more active lifestyle. Perhaps they would like to join a gym, but the cost of exercise equipment or membership at a health and fitness club is just too expensive. Here’s are some tips for adding activity to a person’s daily routine.

daily activity

Exercise Guidelines

The U.S. Centers for Disease Control and Prevention recommends that adults get at least:

  • two hours and 30 minutes of moderate-intensity aerobic activity (such as walking fast, water aerobics, bike riding on level ground, pushing a lawn more) every week, and
  • muscle-strengthening activities (such as lifting weights, working with resistance bands, push ups/sit ups, heavy gardening, yoga) on two or more days a week.

Some people are getting this level of exercise, but are still looking for additional ways to fit activity into their days. Others are trying to work up to the recommended levels of exercise, and need help in moving from a sedentary lifestyle to a more active routine. Exercise does not have to involve a gym and exercise equipment. The Centers for Disease Control and Prevention define physical activity as anything that gets a person’s body moving. Try adding some of the activity suggestions below.

Simple Fitness Suggestions

Some people might argue they are too busy to exercise. Try these tips to get moving throughout the day:

  • Walk the stairs (up or down) instead of riding the elevator.
  • Squeeze in short spurts of exercise – do 50 jumping jacks while waiting for the water to boil on the stovetop, do 25 sit-ups when first waking or before bedtime, keep light hand weights near the television and lift during commercials.
  • For those with children, take a walk with the child or turn on one of their music tapes and dance with them.
  • For those with a dog, take the dog for an extra walk each day.
  • March in place while watching television.
  • Stand instead of sitting while talking on the phone because it burns extra calories.

Easy Exercise at Work

People work in different locations and circumstances. So some might have more flexibility for exercise, depending on their job. Here are some specific suggestions for a more active day while at work, especially for those who sit at a desk each day:

  • If the situation allows, walk to work instead of riding or driving.
  • Don’t use the phone to talk to a person sitting close by; walk and talk to them in person.
  • Instead of sitting down for the whole lunch break, take a 20- or 30-minute walk and then sit down to eat a quick, light lunch.
  • Stand up from the desk and do a few minutes of shadow boxing.
  • The parking spot in front of the building might be empty; but why not park at the edge of the lot and walk some distance to the building?

Smart Exercise

It is important to be smart in exercising. People who have not been doing any exercise should talk to their doctor before starting an exercise program. People who want to move to more vigorous type exercise should slowly replace their moderate activities with more vigorous activity. The main goal is to add some activity and get moving.

Get Fit with the Hits of the 60s

20 Nov

Download the Playlist and Follow this 30 Minute Work-out Plan

fitness music

These half-hour work-out suggestions are aimed to get your muscles working and raise your heart-rate whist taking you through the hits of your favourite era. Thanks to 21st century innovation we have the power to pick-and-choose from the vast back catalogues of our best-loved artists and create personalised compilations with the click of a mouse. There are over a hundred websites where you can now legally download your top tracks one by one. Download the songs from the playlist now and get ready to work-out!

Hit The Road Jack – Ray Charles

Start with simple knee-lifts:Stand upright, legs shoulder-width apart, with your arms stretched upwards above your head. Pull one knee and both arms in using your abdominal muscles. Lift the knee above your belly-button if possible… then change legs. After 20 repetitions (10 on each leg) alternate this exercise with a wide-leg squat. With legs wide apart squat a low as you can go keeping the back straight. Remember: you knees shouldn’t ever be further forward that your toes when performing any type of squats.

The Twist – Chubby Checker

The Oblique crunch is a twist on the usual sit up exercise to tone-up the abs. Lie on the floor and do as you would for ordinary crunches – but twist your upper body so that your left elbow touches your right thigh. Next time switch so that right elbow meets right thigh. Simple!

It’s In His Kiss – Betty Everett

Lie flat on your back with your knees bent. Begin with hip-raises (see picture below)– lifting your hips off the ground as high as you can and then lowering gently. In the chorus switch to toe-touches. From the same starting position, with your arms by your sides, twist from the abs either left or right to touch your right heel with you right hand. Change arms and repeat.

Shout – Lulu and The Luvvers

Gather your energy… At a steady pace to begin with, star-jump through the verses. See if you can increase your speed and keep up with the beat as the song intensifies.

Mellow Yellow – Donovan

You’ll need either some hand-weights or some soup-cans from the kitchen for this one. Begin with your forearm that’s holding the weight parallel with the floor. Gently curl upwards so that the weight touches your shoulder. After 20 repetitions of this bicep curl change to a shoulder press. With the weight in your hand and your hand touching the shoulder of the same side, extend the arm straight upward above your head and then gently lower.

Good Vibrations – The Beach Boys

During each verse exercise your abs by lying supported by your forearms and your toes in a position known as The Plank (see picture below). You should feel your stomach muscles working very hard! Allow you knees to touch the ground during the chorus and see how many half press-ups you can fit in before returning to the plank.

Heard It Through The Grapevine – Marvin Gaye

Work hard for this last track alternating forward lunges. Keep your back straight and lunge forward with one leg. The knees will be bent, so dip the hips down – so that the knee almost touches the ground- then back up. Bring the leg back in to starting position and change legs. Push yourself, it’ll feel great afterwards.

Stay tuned for Get Fit with Hits of the 70s

Superheavyweight Bodybuilding Diet And Nutrition

18 Nov

superheavyweight bodybuilding

While advanced training knowledge is central to making the gains in size and condition that are essential to advancing in bodybuilding competition at the superheavyweight class level, equally important is the degree of effective nutrition that provides the building blocks for maximum muscle growth.

Gaining Size While Maintaining Proportion

Ty Young is one young superheavyweight on a steep rise to success in his class and on the national amateur level in the U.S. winning first as a heavyweight and overall class winner in 2007 at the NPC Eastern Seaboard Championships, then in 2008 he took on his first national level amateur event, while also moving up into the superheavyweight class, at the NPC Junior Nationals, where he placed a decent seventh place in a tough event. A good deal of the challenge for men in this top-end of the weight classes is to gain the needed extra weight range to advance beyond the heavyweight level, but also ensure the increased pounds is all lean muscle mass in the right areas that will make them just as proportionate as the lower weight classes.

From his first event weigh-in at 215 lbs. in 2007 to his next appearance the following year at the Junior Nationals at 237 lbs., Ty managed to increase his weight by some 17 pounds. Making balanced gains in lean muscle to key areas like his back, arms and then his upper legs allowed him to present not only a bigger but a still aesthetic package. His progress was managed with the help of IFBB pro Johnny Stewart, at whose gym he also does personal training and then also trains himself. The weight gains in lean muscle mass were achieved in pre-contest dieting that included eight meals a day, and which emphasized items such as tilapia, turkey and yams. At the time he spoke, Ty saw his next season’s dieting as “taking some carbs out and doing a little bit more of a higher fat diet.”

Noteworthy in this young superheavyweight’s diet is the presence of tilapia. While fish sources such as tuna and mahi mahi have been competitive bodybuilder favorites for many years, the advantages of relying on tilapia – a freshwater fish now available in many markets around the U.S. – is making this a popular choice for many athletes open to varying their sources of lean protein intake during the final weeks before a show. For one thing, tilapia has the benefit of high levels of omega-6 fatty acids, while also being low in mercury content. In terms of preventative benefits, fish oils also act as an anti-inflammatory. Aside from that, it is a cost-effective lean protein source compared to relying on the same quantity, for instance, of salmon.

Whole Foods in Balance with Solid Supplementation

Although he includes some supplements at key periods during his pre-contest diet preparation, Ty finds it most useful at his weight level and with years of future training cycles ahead to rely on foods as his principal source for protein: “I know I’ll be using L-Glutamine, and my double A’s are very high. I’ll also use creatine, but take off from that about three weeks out from contest time,” he points out. “Whey protein is just about the only protein powder I regularly use – but it’s mostly foods that I’ll be relying on as far as my protein intake.”

Meanwhile, with arms that have measured 22 inches and legs that were 32 inches at contest time, he is already well on his way with a nutritional strategy that he knows how to adjust as needed with each contest season and remaining alert to how his body continues to respond.

buy steroids egypt online

Exercise To A Stress-free Life

16 Nov

We all have stress in our lives to some degree, how do you deal with stress in your life?

stress freeWork, finances, social commitments and family; areas of our lives that are often the source of pleasure, can also be a source of our pain.

In today’s world we are often overwhelmed with obligations, planned or unanticipated that lead to undesirable levels of stress. When this happens the body responses with a host of physiological reactions that can damage it. Not only do these events raise our blood pressure, but close to 1500 bio-chemical reactions occur within the body as well. These reactions are part of the fight-or-flight response we used in pre-historic times to protect ourselves from danger. Although those forms of danger no longer exist, the reaction, though unwarranted, still takes place resulting in the release of potentially harmful chemicals.

Although each individual will react differently to different situations, it’s safe to say that all will experience stress at some point in their life. As we encounter stressful situations our bodies will release harmful chemicals and over time begin to breakdown, resulting in illness. Learning to neutralize these effects can greatly enhance our health status.

That’s where exercise plays a huge role. While exercising we simulate the fight-or-flight response to a certain degree, allowing our bodies to become stronger through conditioning. This in turn allow our bodies to regain balance (homeostasis) faster thus reducing the level of impact or damage on the body. Exercising also helps to remove the by-products of this response from the body. Here are some suggestions to keep in mind when choosing your stress reducing exercises/activities.

1) Choose exercises/activities that you enjoy, forcing yourself to do exercises/activities that you dislike will only create disenchantment and poor compliance.

2) Choose exercises/activities that are non-competitive in nature, for some people losing can be very stressful.

3) Combine aerobic and anaerobic exercises/activities. Aerobic activities done at a light to moderate steady pace for 30 to 60 minutes are an excellent form of stress reduction. Anaerobic or resistance training is a great way to maintain bone density and joint integrity in addition to stress reduction.

4) Aim for 3 to 5 sessions per week. Keep in mind you have chosen to be physically active to reduce stress, develop a healthier body and an promote an overall sense of well-being.

Its not stress that kills us, it is our reaction to it. – Hans Selye

Correcting Shoulder and Trapezius Imbalances

11 Nov

A Haphazard Approach to Weight Training Creates Physical Problems

Muscle imbalances occur when specific muscles become over stimulated into excessive growth while opposing muscles receive negligible stimulation—the result of which may be chronic pain, an uneven posture and aches in other areas of the body. In order to avoid shoulder/trapezius imbalance, you must first understand the functionality of the shoulders and trapezius; then they should be worked together as a unit often and evenly.

A cardinal foul-up made by most weight training enthusiasts is to overwork the arms and chest—referred to as beach muscles in bodybuilding circles—while ignoring the shoulders and trapezius muscles. Adjacent to the chest is the shoulder, which is a three headed muscle also known as the deltoid. Deltoids have an anterior, medial and posterior side.

The trapezius or “traps” are the highly visible group of muscles located at the base of the neck and stretching into the middle of the back. Traps consist of an upper and middle region. Underdeveloped shoulders and traps create symmetrical imbalances that could lead to injuries because underdeveloped muscles tend to be weaker, less flexible and less functional.

There are many strategies available to improve lagging shoulders and traps, but simple exercise routines that can be done quickly with minimal equipment provide ample muscular growth and recovery time. The routine outlined below can be completed in twenty minutes or less and it can quickly correct imbalance issues.

The equipment needed includes a cable pulley, barbell and dumbbell. The weights used should be heavy enough to maintain strict form throughout each movement. Do not over do it and thoroughly warm up before lifting.

trapezius imbalances

A Quick Routine

Prepare to complete 12 total sets of single arm/trapezius movements. Raise the weights in a deliberate, controlled fashion. Perform each exercise using a fluid motion and a count of four seconds to raise the weight and four seconds to lower it. The amount of weight used should be heavy enough to grind out the last repetition of each exercise.

Exercise 1 is the one-arm cable lateral raise. Lift the weight by raising the cable handle parallel to the floor for 10 repetitions with one arm. Switch arms and repeat. When descending the cable should not rest on the body because doing so reduces tension. Keep tension on the working muscle by stopping the movement about 6 inches away from the body. Perform 3 sets of 10 – 12 repetitions alternating each arm until completion. Rest takes place in unused arm while working opposite arm. If properly executed, muscle fibers in shoulders and traps will be burning!

Exercise 2 is the one-arm bent over cable lateral raise. Bend forward approximately 75 degrees at the waist keeping knees slightly bent. The mechanics of exercise 2 is similar to exercise 1. Remember while in the bent-over position avoid injury by not twisting the lower back during the movement. The exercise should be done briskly and with lighter weight than used in exercise 1.

Exercise 3 is the two arm cable upright row. Attach a straight bar to the low pulley. Select a weight that allows you to grind out 12 repetitions. Take several small steps back until the distance from the pulley creates slight tension on your trapezius. Slowly pull the bar to shoulder height while briefly squeezing the traps. Keep elbows up and then slowly descend. Do not allow weight to touch the stack; maintain tension on the target muscle. Repeat for 3 sets. When raising the weight, it is unnecessary to pull the bar above shoulder height. Rest no more than 2 minutes between sets.

Exercise 4 is barbell front raises. Load a barbell with enough weight to do 10 repetitions. Maintain strict form and do not hyper extend the back by leaning backwards. Complete 2 sets with rest periods approximately 60 seconds between sets.

Exercise 5 is the dumbbell shrug. This movement consists of a higher repetition count to torch the shoulder and traps musculature. Perform 1 set of 50 repetitions. Pick a moderately heavy weight that does not impede proper form and grind out reps without removing the ‘bells from your hands. Extend the set if needed to reach the 50 count before releasing grip from the dumbbells. This movement is a burner and it also helps speed the removal of muscle waste such as lactic acid.

Remember to do cool down stretches for several minutes after the workout. Using this mini-program regularly combined with determination, patience and hard work will spur shoulder/trap growth and add balance to a lagging physique.

Shopping For a Treadmill?

6 Nov

Cost, features and durability of some of the most popular treadmills

If you’re the market for a treadmill I have spent a little time investigating some of the available brands. Depending on your needs you can find one that will enhance your life if you use it regularly. Some of the features to consider when making your purchase should be: ease of reading the controls, large numbers for easy reading time and distance, push buttons as opposed to sliding knobs to controlling the speed and elevation. If you run on your treadmill you’ll want to make sure it’s wide enough (roughly 18 inches) and long enough (50 inches). If space is a concern you might want to consider a folding treadmill, it usually frees up about 6 feet when folded up.
Vision Fitness T9200 Simple
Other considerations are programs for speed and incline to add diversity to your workouts and the ability to read a heart-rate monitor chest strap. Most treadmills come with an emergency stop key, which may be a good feature if you have small children. Don’t forget about the warranty, most treadmills offer some coverage but take into consideration how much you’ll be using your treadmill and the length of the warranty, you may want to purchase an extension.

Depending on your budget you can purchase a high-end ($2,000 to $3,500), mid-range ($800 to $1,800) or low-end ($300 to $700) machine. Most high-end machines are suitable for running or walking while the low-end machines are mainly built for walking, if you plan on running on your treadmill it would be wise to invest in a more expensive model. The mid-range treadmills can stand an occasional run.

While most will have a water bottle holder and shelf, the mid-range machine will usually include a heart rate monitor, sturdier deck and programs. The high-end treadmills will have the same features as the mid-range with an even sturdier frame and deck and a more powerful motor for running faster and longer.

When forking over the cash consider what features you desire, space allotment and the intensity of your workout. If running is your goal, you’ll have to spend a bit more. If you only plan on walking you can go with a lower, less expensive model.

Consumer Report states, “Icon Fitness offers a range of lower- and midpriced treadmills sold under the Image, Nordic Track, Proform, Reebok, and Weslo brands. You’ll find those brands in Sears, The Sports Authority, Wal-Mart, and other national sporting-goods chains. Moderately priced brands, such as Horizon Fitness, Schwinn, Trimline, and Vision Fitness, as well as pricier brands, such as Landice, Life Fitness, Nautilus, Precor, and True are sold in specialty sporting-goods stores. You can also buy many treadmills online.”

The Vision Fitness T9200 Simple, Horizon Fitness Performance Series PST8, NordicTrack S1900 and the Bowflex 7-Series were rate as some of the best buys available. All are in the mid-range category.

Fitness and Large Size

4 Nov

Just because you’re big, doesn’t mean you can’t Get Fit

One of the things that annoys me the most is the assumption that being overweight means that you must not be fit.

Even amongst the medical community, this seems to be an accepted statement. Fortunately, this is not the case, and it is slowly being accepted amongst Doctors that many people classified as overweight are very fit. There are those larger persons who exercise regularly, and eat well, but whose BMI puts them in the overweight category.

If this is you – terrific! You’re doing the right thing by yourself and shouldn’t frustrate yourself trying to conform to society’s standards for slimness.

Unfortunately, for those of us who are larger, exercise can be a problem. The secret is not to do too much at once – but to break your exercise down into shorter, more frequent periods.

fitness large size

And take the opportunity to exercise doing everyday things.

Most people don’t know that housework is great exercise. But it is also boring. So – indulge yourself. When you do your housework, put on your favorite CD – turn up the volume and dance through it! Vacuum to the beat of the music – dance as you dust! Just get moving and enjoy yourself!

There’s no law that says exercise has to be done in a gym – or away from the TV. Move your exercise machine (bike, air walker, or stairmaster or WHATEVER!) in front of the TV. Exercise whilst the programme is on, and in the ad breaks, take an exercise break and have a drink of water. You don’t have to exercise full out – just do it constantly. You will be surprise as you watch that movie, that if you start your exercise (particularly riding an exercise bike!) and keep it up at a steady pace, your legs will automatically pedal as you become absorbed in the action!

It’s easy to exercise on the way to work as well. Get off the bus one stop earlier – or park at the far end of the carpark from the entrance, rather than as close as you can get. The same when you go shopping. The best bit is – there are usually more car parks the further away from the entrance you go!

Being fit doesn’t mean starving yourself. It means being able to climb up a flight of stairs without being winded. Being able to play with your children – and being able to take full advantage of your life.

Muscle Bulking Body Building Diets

2 Nov

muscle bulking dietWhen bodybuilders eat a surplus of calories and exercise hard it is referred to as bulking. Body builders use this method to add fat to their bodies which they can then turn into muscle. A high calorie diet is necessary for bulking. That does not mean they are talking about filling up on fast food meals though.

Eat Nutritiously for Muscle Bulk

The best way to bulk diet is not to eat a lot of fast food. When bulk dieting find foods that are high in calories but that are also nutritious. The nutrients will aid in the muscle-building phase as well as in your overall health. Fish such as salmon and tuna are good, as is chicken and lean steaks. Eating a tub of cottage cheese will add calories while supplying valuable nutrients. Oats and brown rice are good foods, and you should eat a lot of fruits and vegetables. Bulk dieters eat 6 to 8 times a day whilst building muscle.

Reasons to Bulk Diet

There are many reasons people choose to bulk diet:

  • A person with a fast metabolism that wants to add more muscle. That person would have to eat large quantities of high calorie foods in order to gain the fat needed.
  • A bodybuilder who wishes to move up to the next weight class.
  • A bodybuilder who wants to go on a muscle gaining phase. This is common practice for many bodybuilders during the winter months.
  • Someone such as a football player who might require maintaining a certain weight.

When to Bulk Diet for Muscle Building

The best time to bulk diet is after you have gone on a weight loss diet. This allows your body to soak up all the nutrients that it had been missing out on. Another thing to remember is if your body fat is ten percent or higher, you may want to lose some body fat first. Then when you bulk up your body will be primed to gain more muscle mass.

Muscle Bulking up Basics

The basics to a good bulk up diet is ensuring you get the proper nutrients in the proper amounts. First you should increase your protein intake to about 1.5 grams for every pound of your body weight with every meal. Second, increasing complex carbohydrates is a must. 2 to 3 grams per pound of body weight is recommended. Carbohydrates will increase your energy level. Third you must increase the good fats going into your body. A balance of omega fatty acids 3 and 6 are best.

Supplements for Bulking Up Muscle Building

You should take some basic supplements when bulking up. A multivitamin and mineral supplement, extra vitamin C, fatty acids such as fish oil supplements or olive oil in your diet and a protein powder. The protein powder shakes throughout the day, especially after a workout will help you keep up your intake of protein dispersed through out the day, which is important for a positive nitrogen balance which means that your body has enough protein for its needs and for the needs of building muscle.

Muscle Foods, Italian Style

28 Oct

Combine southern Italian genetics with outstanding degrees of developed muscularity and an advanced formal education in nutrition and fitness and the result is an Italian champion bodybuilder such as Gianluca Daniele. An impressively built professor who has taught at the university in Naples, and operated his own fitness gym in Salerno, after winning Italian national and European bodybuilding titles, Gianluca Daniele is as comfortable talking about the chemical structure of fatty acids as he is about muscular growth.

Add to this the fact that Gianluca’s home home province has an excellent mixture of natural food sources—from vegetables and wheat to fruit and seafood caught along its own coastline—and you can understand why this part of Italy is an ideal nurturing environment for Italian fitness athletes. It’s also the region that has contributed most over the centuries to the national culinary arts, from pizza to lasagna, eggplant Parmesan to spaghetti meatballs. And while many food lovers might think these are all recipes for weight gain, you can in fact easily lower the high fat, cholesterol and sodium content of these dishes by substituting or avoiding certain ingredients. Cheeses, meats (except the leanest cuts) and sausages are items to scale back on, but this restriction still leaves you much to enjoy as far as recipes based on poultry, seafood, pasta, and fresh herbs and vegetables.

What to Leave in, What to Leave Out in the Neapolitan Diet

What then does a bodybuilder educated in nutrition from this region of Italy consider a treat? “In my off-season, I like to eat pizza,” Gianluca admits, “but in Italy you can easily find good foods (chicken, fish, pasta, eggs) for the bodybuilding diet.” Fresh beans and lentils, another popular staple that provides an excellent source of fiber, are prominent in Italian dishes, from the main course to the salad. If you are concerned about the sodium level in canned beans, you can always rinse them. (Lentils don’t require rinsing).

While pasta is a central feature of Italian cooking, you should keep it unadulterated (minus the cream sauces and cheese). A half-cup of plain pasta has only about 100 calories and less than one gram of fat. Olive oil is the other staple to use in moderation. It is low in saturated fats and high in monounsaturated fats (good for the arteries), but it still contains around the same number of calories as any other fat.

“I find the best combinations of proteins, carbs and fats before a competition is 60% protein, 30% carbs and 10% fats. The best type of food is fish (tuna) and chicken breast, while 100 percent powdered proteins and egg whites are the best proteins. I think potatoes are the best carbohydrates because they have a very slow release of sugar, so they do not turn into fat so readily. Finally, the fats I prefer are the nonsaturated fats, the vegetable ones, because they are easy to metabolize.”

Gianluca summarizes both the first-hand experience he has had himself in dieting for bodybuilding goals — and the insights he has gained in helping others with the right Italian-style nutrition — this way:

On Precontest Dieting

“I find the best combinations of proteins, carbs and fats before a competition is 60% protein, 30% carbs and 10% fats. The best type of food is fish (tuna) and chicken breast, while 100 percent powdered proteins and egg whites are the best proteins. I think potatoes are the best carbohydrates because they have a very slow release of sugar, so they do not turn into fat so readily. Finally, the fats I prefer are the nonsaturated fats, the vegetable ones, because they are easy to metabolize.”

On the Best Regional or National Staples for Bodybuilding

“Italy is famous for its Mediterranean diet. My region, in particular, offers many genuine kinds of food, which are perfect for a bodybuilder’s diet. These are organic chicken and meats, fruits, and extra-virgin oils.”

On the Best Local or Nationally Available Supplements

“The supplements I normally use are from the brand Genesis Nutrition-especially powdered proteins, aminos, creatine and pyruvic acid. These have been superior to any other product I have used because of their high protein content. They are easy to dose for a diet because they come in 1-gram pills.”

Some Nutritional Tips to Follow in Italian Foods

Look for alternatives to cheese-laden dishes like thin spaghetti with red clam sauce. Other healthful low-fat, nutrient-rich national winners: chickpeas and past soup; potato gnocchi with pesto sauce; rice cake; thin spaghetti with eggplant, zuppa di finocchio (fennel soup; mussels marinara; chicken marsala; chicken piccata.

gianluca daniele

Gianluca Daniele


Get every new post delivered to your Inbox.

Join 57 other followers