Tag: Nutrition Tips
How to Get Ripped Without Giving Up Your Favorite Foods
How to Get Ripped and Still Eat Your Favorite Foods
Many people take an extreme approach with their diet to get ripped. They cut out all their favorite foods and go on a very low-calorie diet just to get a shredded physique.
The truth is, you don’t have to do this. If anything, you’re doing more harm than good when you give up your favorite foods.
For most people, this isn’t sustainable, and crash diets are anything but healthy for you.
Is it worth cutting out your favorite foods to be ripped?
Eating chicken and broccoli all day isn’t fun for anyone. I don’t know about you, but you couldn’t trade me the best physique in the world if it meant I had to give up my favorite foods.
Well once you know what it takes to lose fat, you’ll know that you can whatever you want.
To lose fat, it’s about the amount of calories you consume.
Fat Loss
Fat loss always comes down to burning more calories than you take in. If you eat less and exercise more, you’ll lose weight.
Cutting calories out of your diet is what allows you to burn fat.
What you eat doesn’t necessarily matter if you’re in a caloric deficit. You can eat pizza, wings, chips, donuts, you name it if you eat it and you’re still in a caloric deficit, then you’re still going to lose fat.
Now that’s not to say to have a buffet every night and eat whatever you want. That’s because healthier foods are more nutrient-dense and fill you up off fewer calories than unhealthy foods.
But there’s nothing wrong with a little moderation.
Body Fat Percentage
To be ripped, you need to make sure you’re at the appropriate body fat percentage. You’ll need to be under 15% to be lean and under 10% to be ripped.
To me, 10-12% is the sweet spot because you’re pretty lean without taking things to the extreme.
At this body fat percentage, you can be pretty flexible with your diet as long as you’re controlling what you eat, hitting certain nutritional targets, and on a quality workout plan.
But for all you go-getters out there that want to be completely shredded, you’ll want to make sure in single-digit body fat to be ripped and shredded.
Just know it will come with a little more sacrifice.
You Can Eat Whatever You Want
To lower your body fat percentage to get ripped, you’ll need to make sure you’re putting your body in a caloric deficit. This is not going to be fun. You’ll be hungry.
But here’s the catch, you can still eat some of your favorite foods. As long as you make sure you’re hitting your calorie target for fat loss, you’ll be good.
How to Get Ripped With Intermittent Fasting
The best approach to hit your calorie target while allowing some room for bigger meals and your favorite foods is through intermittent fasting.
This is going a time without eating and allowing yourself to eat during a set window or after fasting for a while.
This is effective because it allows you to eat bigger meals, your favorite foods that are likely higher in calories than healthy foods, and still hit a caloric deficit.
But you’ll want to monitor how much of your favorite foods you consume.
Intermittent fasting has also been shown to provide a host of benefits.
Benefits
Increase HGH (human growth hormone)
Suppressed appetite
Bigger, more satisfying meals
More mental clarity and concentration
Increased longevity
HGH plays an important role in muscle growth. Studies link intermittent fasting to increase HGH.
Add intermittent fasting to your lifestyle, and you’ll find fat loss becomes a breeze.
Sometimes you’ll wonder how you indulged in that tub of ice cream last night and woke up the next morning leaner.
How to Get Ripped With Flexible Dieting
That’s where flexible dieting comes in. Flexible dieting allows you to eat whatever foods you want as long as you’re hitting your macros and calories.
If you’re eating the amount of calories, protein, fat, and carbs your body needs, then no food is off the table.
Although, you need to keep in mind that this is very hard to do if you don’t eat healthy most of the time.
So I recommend you eat healthy 80% of the time, and whatever you want 20% of the time.
Healthy foods contain lower calories and are more nutrient-dense then junk food. For example, sweet potatoes only contain 200 calories, but they’re satiating. You would need to eat like 800 calories of junk food to feel the same level of fullness.
There’s nothing wrong with indulging in a little cake here and there though. Just make sure you hit your total daily calories for the day.
Conclusion
You can get ripped and still enjoy your favorite foods.
Fat loss comes down to the calories you eat not the foods you eat.
Eating healthy foods does make your body function better and makes it easier to consume fewer calories, but you can still enjoy your favorite foods in moderation if you’re hitting your nutritional targets that put you in a caloric deficit.
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Top 4 Foods To Keep You Shredded Through The Summer
Use these summer foods to keep yourself in top shape.
If you’ve started planning to get into summer shape then we’ve got news for you: you missed the boat pal. While you were busy relaxing in the winter and spring, you were missing the perfect opportunities to start getting yourself in the best shape possible for the summer. We all have times that we’re a bit bloated, especially after the winter and some of spring. That’s why we advocate working out year round so that when the time comes to start cutting down a bit for summer you’ll already be halfway there by the end of spring.
It’s Independence Day and the summer is here – but does that mean you should just give up on your fitness goals and stuff your face with cheeseburgers this weekend? Not a chance in hell. In fact, you should be considering some last minute diet options that could end up doing you some good during the summer. Who knows, maybe you can start seeing some progress before summers end. But whether you’ve been working out hard all year round or if you’re just starting now, we’ve got some summer foods, particularly fruits, that will help you get to your shredded best, hopefully, by fall.
You can also check out our list of the best fat burners on the market in 2021 right here.
Watermelon
27This is a great fruit for anyone that’s pushing themselves hard in the gym. Watermelons are packed with nutrients and can be a great post workout treat that does a number of beneficial things for your body. One, it’s great for hydration after a tough workout. Two, it can greatly help your muscle recovery. Also, it’s the perfect melon to crush in between your legs… if you’re strong enough.
Blueberries
Another great summer food, blueberries should be your best friend. If you’re looking to thrash your muscles in the gym then you’re going to want your muscles to hold up to the task and this fruit can help greatly. Besides it’s great antioxidant properties, blueberries are great for helping with muscle fatigue.
Pineapples
Pineapples should be your best friends. For a bodybuilder who’s looking to gain a ton of muscle, protein will be a necessity. In order to get the most out of your protein intake, digesting protein and fats are essential. Pineapples are great for digesting these nutrients, provide carbs, and are packed with vitamin a, vitamin c, phosphorous, and potassium to aide in strong bone development.
Tart Cherries
If you’re looking to drop some fat during the summer then you should definitely have some tart cherries in your diet. Besides being pretty damn tasty, this fruit can do a great deal to aide in burning fat as well as promoting lower fat storage within the body.
Which summer foods do you have in your diet? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Healthy Foods To Buy On A Budget For Bodybuilding Gains
Eating quality food can be a challenge, especially when on a tight budget, but these items are great for your bodybuilding gains to see great growth at affordable prices for all budgets.
Eating well can be hard. We all love to carbo load and binge our favorite shows with an expensive pint of ice cream, but does that really fulfill us? Don’t answer that. It’s amazing in the moment, but that sluggish feeling after can be debilitating and lead us down another season of that halfway decent show. It is easy to buy unhealthier products for they are often the cheaper options when faced with a tight budget. But there are ways to stretch that dollar per food and spend less in the grocery store while also eating healthy and feeling great.
Why Eating Healthy & Good Matters For Your Bodybuilding Gains
Many of the things we eat are full of those essential vitamins and nutrients can be expensive and looking at the price tag can turn you away instantly. But the benefits to eating healthy go far beyond keeping off those unwanted pounds. While eating healthy can lead to effective weight loss, it can boost your energy, keep you full for longer, and even set you up to better handle stress. The physical and emotional gains you can make by eating healthy are important to your growth as an athlete or whatever lifestyle you follow, so do not let a high price tag deter you from your goals. These products provide cheap and healthy options to keep you looking and feeling your best.
Let’s Talk About Vegetables
Broccoli For Fiber & Gut Health
Broccoli is a good source of many essential nutrients and contains more protein than most vegetables. Full of fiber, vitamins C and K, iron, and potassium per serving, broccoli is great both raw and cooked and full of antioxidants. Low in calories, broccoli is easily digested and can aid in gut health given it is high in fiber and when paired with a piece of meat, you get both fiber and protein. Add a sprinkle of salt and pepper for taste, and this green treat is a cheap and effective food to keep you going. At $1.25 to $3 per pound, broccoli is a great stand alone snack or side dish to a hearty dish along with whole grain brown rice or a stir fry to pack you full of fiber and even keep you full.
Spinach Packed With Vitamin & Minerals
Many of us remember our parents making this and forcing us to finish before we can leave the table and while we may have been upset about it then, this leafy green is full of great benefits. Packed with minerals like zinc, calcium, and fiber, along with vitamins including vitamin A per serving, spinach can help improve eyesight and also cognitive function. At $2 to $4 per eight-ounce bag, this vegetable goes great in an egg omelette or alongside any dish like brown rice that is worth your money to buy.
Frozen Vegetables As Good As Fresh Veggies?
Frozen veggies are a great way to save money without sacrificing any of the cost. On the whole, frozen veggies retain the nutrients of fresh vegetables since they are frozen very soon after being harvested. It is best to buy plain when going frozen for they don’t have the added seasonings that pack on the calories. The price of frozen veggies depends on where you shop, but at a affordable prices, pick these up and add your own seasonings per serving for whatever taste you desire that is worth the money and less expensive for this food.
Protein For Muscle Building & Gains
Chicken For Lean Protein
This is a good source of lean protein that can aid in weight loss or the promotion of lean muscle while also giving you that much needed energy boost. Full of protein, it will keep you full without the high levels of saturated fat and cholesterol that red meat can provide per meal to help with benefits. With countless recipes to read and try, a hearty piece of this will satiate any hungry stomach, especially if you pair it with whole rice. Price all depends on weight, but chicken is the perfect affordable and healthy protein per serving for your goals and bang for your buck for this food that people will love with limited calories and endless ideas to save you from boredom.
Canned Tuna Cheaper Than Fresh Fish?
Canned tuna is full of health benefits and won’t empty your wallet yet will still provide for a great source of protein. With a decent shelf life since it is canned and at affordable price, it is a cheaper option than fresh fish. Full of protein and high in omega-3 fatty acids per serving, tuna will help you stay full while also reducing inflammation and lowering your risk of heart disease. With healthy doses of vitamin D, calcium, and phosphorus, which can grow and repair your body cells and tissues, canned tuna is a great option at $2-3 for a 6-ounce can per serving at any grocery store.
Eggs Good For All Meals Of The Day
The perfect breakfast food, or breakfast-for-dinner, eggs are full of protein and antioxidants. Full of vitamins and minerals per serving and per egg that help your nervous system, eggs are a good addition to pair with any of those green vegetables for a tasty meal or even something like cottage cheese or Greek yogurt and oatmeal to eat. At $3-4 a dozen, you can make eggs a staple in your diet.
Carbs For That Filling Sensation
Russet Potatoes Benefit Digestion & Immune Health
Whether baked or boiled, Russet potatoes will help you stay full and offer a large amount of vitamin C and vitamin B per serving. The fiber will aid in digestion and the skin can benefit your immune system health. While all the toppings of a good baked potato are appealing, eaten plain, this starchy friend will help you big time. With a price tag of $0.56 per pound, make sure to add these to your shopping list of inexpensive things to eat and things to learn to make with limited calories.
Sweet Potatoes For That Sweet Treat & Carb Craving
Easy to cook, these can be baked or simply placed in the microwave for quick cooking. Full of fiber, vitamins, and antioxidants per serving, sweet potatoes are delicious in more ways than one. Feel free to add spices to give this orange carb a tasty boost and at just under a dollar a pound you’ll love that you added this to your diet to eat from the grocery store as you learn new recipes.
Pasta, Pasta, Pasta!
While too much pasta can be a carb overload, in moderation, everyone’s favorite food can be quite beneficial for you. Considered one of the best sources of carbs, along with rice and oatmeal, pasta will keep you full and give you energy, all while filling you with iron and other whole grains essential vitamins per serving. Paired with a piece of chicken, you can find and cook yourself a good, hearty meal without spending a fortune. While the low cost depends on brand and where you shop, it is still an affordable option that will last a long time from any grocery store on any given day as a really good meal or side.
Other Great Items To Consider For Your Goals
Banana To Pump You With Potassium
Bananas tend to have a reputation of being high in sugar and not the best option for a snack, but the natural sugar in fruit is something to satisfy your sweet tooth without grabbing a candy bar. Packed with vitamin C, vitamin B6, and potassium per serving, bananas are the perfect fruit snack with yogurt. With an average price of $0.50 per pound, this inexpensive grab and go choice is sure to do the trick for any season.
Peanut Butter For A Cheap & Sweet Treat
Peanut butter also has the stigma of being fatty, which although true, should not be a deterrent. Fats from peanut butter are healthy fats that your body needs and wants. Providing carbs, protein, and fat, peanut butter is a solid source of vitamins and nutrients like vitamin E, magnesium, and copper per serving. Depending on the brand, a 15-ounce jar of peanut butter is around $3.50 average per jar and is a cheaper alternative to the other nut butters. Grab a spoonful of peanut butter and a banana and enjoy this cheap, sweet, and tasty treat next time.
Let’s Wrap This All Up
While grocery shopping can be daunting, it doesn’t have to be. Eating well is something we all want to do, but often times don’t have the means or know-how to make work. These items are cheap and effective ways to ensure you eat and stay well while not sacrificing on taste or creativity. Save money and pounds by giving these budget friendly items a try to stay heart healthy with an easy way to get all of these nutrients.
Let us know what you think of these in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
How to Stay Fit While Traveling
Traveling for work or vacation is common, especially pre-pandemic. Now that you may be traveling again, you may be wondering how to stay fit while traveling.
When you travel, finding the right workout routine and eating healthy can be challenging. If you aren’t careful, you may forgo working out altogether and eat foods that may not align with your fitness goals.
However, in this article are guidelines, workout routines, and nutrition tips on how to stay fit while traveling, so that you can reach your goals and stay in shape year-round.
Workout Routines
You don’t necessarily need a gym to get an effective workout in. Below, are other options such as bodyweight workouts and resistance band workouts.
Bodyweight Workouts
At the very least you have access to your body weight when it comes to traveling and finding the equipment and time for working out. Using your body weight is simple, easy, and free. All you need is enough room in your Airbnb, a hotel, or the great outdoors.
This study found that bodyweight training is enough to substantially increase your lower body strength. (1)
Below, is a sample bodyweight workout plan to give a go while traveling.
Sample Bodyweight Workout
Pike push-ups 3 sets x max reps
Close-grip push-ups 3 set x max reps
Superman 2 sets x 10 reps
Dips 2 sets x max reps
Pistol squats/Assisted pistol squats 3 sets x 10 reps
V-ups 3 sets x 10 reps
Front plank 3 sets x 1 min.
Resistance Bands
Getting some resistance bands can be a lifesaver when it comes to staying in shape while on the road. They’re cheap, portable, and are easy to set up from anywhere. You can do them right from your hotel room.
They also allow you to add some resistance to your workouts that bodyweight exercises can’t (besides your body weight).
This 2019 study showed that resistance band training has similar improvements on your body composition as weight lifting. (2)
Below, is a sample resistance band workout routine to try.
Sample Resistance Band Workout
Resistance band squats 3 sets x 10 reps
Resistance band chest press 3 sets x 10 reps
Resistance band bent-over rows 3 sets x 10 reps
Resistance band shoulder press 3 sets x 10
Resistance band lateral raises 2 sets x 12 reps
Resistance band biceps curls 2 sets x 12 reps
Hotel Gyms
If you’re lucky, you may have access to a hotel gym while you’re traveling. However, not every hotel gym is the same and most will likely lack all the weight and machines you’re used to to get an effective workout in. The good news is that almost all hotel gyms will have access to at least some dumbbells, even if they’re light, and a bench. With that being said, it’s recommended that you do a dumbbell workout if you’re able to have the luxury of having a hotel gym.
Below, is a sample dumbbell workout routine you can do.
Sample Dumbbell Full-body Workout Plan
Walking
In my opinion, walking is the most underutilized physical activity you can do. It gets your heart pumping, burns calories, and is an effortless way to get moving to stay in shape.
A lot of people think that just because walking is easy that it’s not effective. Well, contrary to that belief, walking is still a great form of exercise and actually, it can be a good way to practice active recovery — allowing your body to recover from workouts while still engaging in physical activity. Furthermore, walking helps preserve lean muscle mass since it’s less intense than other forms of cardio.
So make sure you’re walking as often as possible when you’re traveling! Even if it’s just to the nearest (healthy, hopefully) restaurant. All that walking adds up and will go a long way in making sure you maintain your physical fitness levels until you get back in town. (3)
Cardio
As far as cardio goes, besides walking you can go jogging or use any cardio machine your hotel may or may not have access to. But there’s a shorter and possibly more effective way of doing cardio on the road, aka high-intensity interval training (HIIT) workouts. Short and effective HIIT cardio workouts help maintain your physique when you’re busy and limited on time. (4)
Doing some cardio is always beneficial since it’s great for your cardiovascular health and burns calories, however, you’ll want to mainly stick to trying to find the time and equipment if you can to do resistance training to really keep you in shape and maintain your muscle mass while you’re away from home.
Nutrition
Aside from catering to your workout needs, making sure you watch your diet is equally important as well. You likely won’t have access to the same foods you’re used to eating, and eating healthier can be much more challenging, especially if you’re used to eating the same meals to hit your nutritional goals — calories, protein, fats, and carbohydrates. There are some tricks and hacks you can do though to limit eating poorly and being too far off from your nutritional targets.
Watch Your Calories
First and foremost, portion control how much you eat (even if you’re pigging out on foods you didn’t plan on eating). How many calories you eat will be the most important factor in making sure you can ward off gaining weight and fat while you’re traveling.
Focus on Protein
Secondly, try to focus on protein-dense foods. If you can, eat as many meals with meat as you can. If not, get some protein bars and protein shakes. These are quick and easy to consume and are often easy to find no matter where you’re at.
Intermittent Fasting
Another secret hack that you can utilize while traveling is fasting. Fasting has an array of benefits, but it’s especially useful when you’re on the road. That’s because you won’t have to constantly meal prep and worry about what to eat and how much to eat. Instead, you’ll only need to eat 1-2 meals a day, with maybe a light snack or two.
The main culprit to weight loss is burning more calories than you consume and fasting makes eating fewer calories much easier since you’ll be restricting when you eat. (5)
Conclusion
If you travel a lot for work or pleasure, then working out and eating right may be troublesome for you. However, there are ways to make fitness a part of your schedule no matter where you’re traveling or where you’re staying. Through the use of your own body weight, resistance bands, dumbbells, and intermittent fasting, you can stay fit while traveling.
Follow the tips and guidelines laid out in this article and staying fit while traveling will be as if you aren’t traveling at all.
Do you travel often? If so, how do you prepare yourself to stay fit while traveling? Let us know and follow us on Instagram, Facebook, and Twitter.
References
1 – Yamauchi, J., Nakayama, S., & Ishii, N. (2009). Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals. Geriatrics & gerontology international, 9(3), 262–269. https://doi.org/10.1111/j.1447-0594.2009.00530.x
2 – Lopes, J., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. https://doi.org/10.1177/2050312119831116
3 – Rippe, J. M., Ward, A., Porcari, J. P., & Freedson, P. S. (1988). Walking for health and fitness. JAMA, 259(18), 2720–2724.
4 – Nicolò, A., & Girardi, M. (2016). The physiology of interval training: a new target to HIIT. The Journal of physiology, 594(24), 7169–7170. https://doi.org/10.1113/JP273466
5 – Rynders, C. A., Thomas, E. A., Zaman, A., Pan, Z., Catenacci, V. A., & Melanson, E. L. (2019). Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients, 11(10), 2442. https://doi.org/10.3390/nu11102442
How to Boost Weight Loss Through Cheat Meals
It’s possible to eat your favorite foods and still lose weight. Actually, eating your favorite foods, occasionally, can help boost weight loss.
There’s a bunch of false information surfing the internet about how losing weight only comes from eating “clean” foods. And while eating clean foods helps, weight loss comes from an energy deficit, regardless of the foods you choose to eat.
Not only that, but you need to eat enough calories to maintain and build muscle mass, which is important for losing weight and building an astonishing physique, and including your favorite foods will help make sure you’re eating enough calories. Plus, it will make your weight loss journey more sustainable since it won’t make losing weight a total buzzkill.
Below, find out how cheat meals can be beneficial for your weight loss goal.
Calories In Vs. Calories Out
The reason you’ll be able to lose weight when eating cheat meals is simple. Losing weight comes down to your calories in vs. your calories out (1). If you intake fewer calories than you’re burning, you’ll lose weight. No matter what you eat! This means you can go on an all candy diet like this doctor and still lose weight.
However, that’s not the healthiest approach to take since eating healthier foods will provide your body with the vitamins and minerals it needs to function properly. But if you don’t care about your health and just want to lose as much weight as possible while enjoying your favorite foods, then it’s probably nice to know that you have the option to eat whatever you want and still lose weight.
Aside from the health benefits eating healthy brings you though, eating your proper personal macronutrients will also affect how you look. To build your best-looking physique, you’ll need to make sure you’re eating adequate amounts of protein, and cookies, cake, and pizza just won’t give you the protein you need for maximal muscle growth (2).
With that being said, I recommend you follow flexible dieting — eating healthy 80% of the time and 20% of the time you can eat whatever you want – so long as you’re hitting proper nutritional targets — calories, protein, fat, and carbs. This will allow you to eat your favorite foods in moderation, have optimal health, and build your best physique.
Importance of Building Muscle for Weight Loss
When many people go into the gym to lose weight, they place way too much emphasis on cardio. That’s why oftentimes you’ll see overweight people spending all their time on the treadmill and elliptical machines. And while some cardio is beneficial for your health and for fat loss, strength training is much better for weight loss. That’s because the more muscle you have, the faster your metabolism will be, meaning you’ll burn more calories throughout the day (3).
Calories Are Imperative for Muscle Mass
In order to build optimal muscle mass though to rev up your metabolism, you’ll need to make sure you’re consuming enough calories. And there’s no better way to consume more calories than to eat some good ole’ cheat meals. Junk food has more calories than “healthy” foods, which means it will be a lot easier for you to eat more. Plus, it’s not punishment either indulging in your favorite desserts.
Low-Calorie Diets Are Bad
And while making sure you’re in a caloric deficit is important for weight loss, spreading yourself too thin with a calorie restriction has its drawbacks. For one, it’s not a sustainable way to lose weight. You’ll end up burning out and never reaching your weight loss goal.
Studies show that low-calorie diets can decrease the number of calories you burn (4).
Another issue with low-calorie diets is that they destroy your metabolism since they deteriorate your muscle mass (5). Your muscles need enough calories to give them the energy to not only build more muscle but to also hold onto the muscle you have. If you’re not eating enough, then you’ll slow down your metabolism since you’ll have less muscle.
This is why having some cheat meals here and there can be beneficial for making sure you’re eating enough calories.
Refeed Days Benefits
Now, this doesn’t mean I’m giving you permission to go on an all-out eating spree. That will only prolong you reaching your goals and will end up making you hold onto some unwanted fat. However, I’m allowing you to have some wiggle room with your diet, and actually, I recommend you do. There are smarter ways to go about this though.
A good way to allow yourself some room for cheat meals is by having a refeed day once a week. On this day, you’ll consume about 20-30% calories more than normal, which you can get from your favorite foods. This will ramp up your metabolism and help you build more muscle and maintain muscle mass while cutting weight.
In fact, this study investigating subjects undergoing a calorie restriction for 7 weeks found that those who had a 2 day refeed day helped preserved their resting metabolic rate (6).
That’s because putting your body in a continuous caloric deficit lowers your leptin levels, which hurts your body’s fat-burning process. Including a refeed day into your diet will temporarily increase your leptin levels to prevent adaptive thermogenesis, a survival process that may interfere with weight loss (7).
Benefits of Cheat Days
Although cheat days get a bad rep, they’re warranted and will make reaching your weight loss goal easier, more enjoyable, and sustainable. Below is a list of different benefits of having some cheat meals/days.
Makes weight loss sustainable
Revs-up your metabolism
Helps you maintain muscle when cutting
Helps you build muscle
Makes your life more enjoyable
Don’t Go OverBoard
So now you have been given the pass on pigging out on your favorite foods from time to time guilt-free but be sure you don’t go overboard with it. Just like losing weight comes down to burning more calories than you consume, gaining weight is the reverse — consuming more calories than you burn. And as you likely know, that’s easy to do with cheat meals. That’s why I recommend only a couple of cheat meals a week on refeed days or allowing yourself a little wiggle room each day for your favorite snack or two, in moderation, of course.
Conclusion
Losing weight can suck at times. Oftentimes, that means going on a very low-calorie diet and cutting out your favorite foods for many people. However, having an occasional cheat meal won’t mess up your progress and will make weight loss more enjoyable, sustainable, and easier to achieve.
What’s your favorite cheat meal? Tell us and follow us on Instagram and Facebook.
References
1 – Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2 – Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
3 – McPherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92–98. https://doi.org/10.4161/adip.22500
4 – Müller, M. J., & Bosy-Westphal, A. (2013). Adaptive thermogenesis with weight loss in humans. Obesity (Silver Spring, Md.), 21(2), 218–228. https://doi.org/10.1002/oby.20027
5 – Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876. https://doi.org/10.3390/nu10121876
6 – Campbell et al. 2020. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J. Funct. Morphol. Kinesiol.2020, 5(1), 19; https://doi.org/10.3390/jfmk5010019
7 – Dirlewanger, M., di Vetta, V., Guenat, E., Battilana, P., Seematter, G., Schneiter, P., Jéquier, E., & Tappy, L. (2000). Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 24(11), 1413–1418. https://doi.org/10.1038/sj.ijo.0801395
How to Drink Alcohol and Still Hit Your Fitness Goal
It’s possible to get into the best shape of your life all while enjoying your favorite drinks. You may have heard the notion that alcohol is horrible for your health — especially for your fitness goal —, and well, while that’s true to an extent, alcohol is fine in moderation, won’t impact your fitness goal, and even has some health benefits.
Fitness should enhance your lifestyle not consume it. If reaching your fitness goal makes you sacrifice your favorite foods and activities, it’s not worth it. Sacrifices including social activities and enjoying your favorite alcoholic beverages with your family, friends, or significant others are still possible while hitting your fitness goal.
Like Jame Bond himself, you can still have a physique that’s athletic with strength and endurance that’s capable of fighting off a beer all while being able to throw back some beer with your friends on the weekend.
If you enjoy drinking, but also want to build the best physique of your life, learn how you can make alcohol a part of your diet below.
Too Much Alcohol is Bad for You
Drinking alcohol isn’t inherently bad for you. Of course, if you drink too much, then yes, alcohol is detrimental to your health, body, and fitness goal. Before diving into the positive effects of alcohol, it’s first important that we cover why you shouldn’t drink too much.
Alcohol can cause several negative effects if you don’t drink with caution. Below is a list of the negative side of alcohol if it isn’t controlled.
Negative Effects of Alcohol
High blood pressure and other heart diseases.
Cancer of the breast, mouth, throat, esophagus, liver, and colon.
Weaker immune system.
Impaired memory and cognitive functioning.
Mental health issues.
I know all these side effects sound daunting, and they are and shouldn’t be taken lightly. However, these are only the effects of drinking TOO much alcohol. If you drink responsibly and in a controlled manner, it can be beneficial for you and still allow you to hit your fitness goal.
Moderate Drinking is Healthy
Aside from the long-term consequences of drinking too much alcohol, alcohol in moderation isn’t unhealthy for you, and in fact, can have some benefits and help you reach your fitness goal. Let’s take a look at some of them below.
Positive Effects of Alcohol
Healthy for your heart.
Prevents kidney stones.
Increased testosterone.
Better brain health.
Improve blood sugar levels.
Better Health
Light to moderate drinking lowers your risk for heart disease. It can raise your “good” HDL cholesterol in your bloodstream and decrease your blood pressure (1). Also, it reduces your stress and temporarily decreases stress and anxiety (2). Moderate drinking keeps your immune system strong and lowers your risk of catching the common cold (3). Moderate drinkers are also 23 percent less likely to develop Alzheimer’s diseases (4).
This study found that moderate drinking is linked to a reduced risk of dementia (5). Studies show that drinking 1-2 glasses a day decreases your chance of developing type 2 diabetes (6).
Increases Testosterone
A low dose of alcohol — approximately 4-5 drinks — actually increases men’s testosterone (7). Interestingly, a 2009 study published by the Journal of Sexual Medicine found that the chances of erectile dysfunction were reduced by 25 to 30 percent among alcohol drinkers (8).
Drinking Doesn’t Impair Your Muscles
A common myth is that alcohol diminishes your muscular gains in the gym, however, that’s only true if you overdrink. Moderate drinking does absolutely nothing to your muscle gains, so if building muscle is your fitness goal, you don’t have anything to worry about (9). (Of course, drinking too much alcohol decreases your muscle’s ability to regenerate, hindering your muscle growth potential.)
Funny enough, bodybuilder, Ronnie Coleman, won his first 1997 Grand Prix Russia after sharing a few drinks (vodka) with bodybuilding legend, Kevin Levrone. What this did is that it made his physique stand out further by making his muscles pop out more. That’s because his muscles were dehydrated, so he looked leaner, more muscular, more chiseled, and more of the freak of nature that he was.
Needless to say, Coleman went on to become one of the greatest bodybuilders of all time after sharing a few drinks that night with Levrone.
Alcohol Isn’t Fattening
Alcohol isn’t fattening, calories are. There’s not a single food in the world that makes you more fat than others, as long as the calories are equal. What it comes down to is how many calories you’re consuming. If you’re in a caloric deficit while enjoying a few drinks, you’ll continue to lose fat. On the contrary, if consuming alcohol puts you in a caloric surplus, you’ll gain fat. So as long as the amount of drinks you have is still within your nutritional targets, it will be fine. In fact, this study shows that moderate drinking leads to a reduction in weight gain (10).
How Much Alcohol is Too Much?
Now, you may be wondering just how much alcohol is considered “moderation.” Well, there’s no one size fits all answer for that since everyone is built differently and has a different tolerance for it. In general, most experts agree that one drink a day for women or two drinks a day for men won’t affect you negatively. However, it’s safe to say that for most people it will be 4-5 drinks for men and 2-3 drinks for women (drunken over a long period though, not all at once, of course).
Drinking Guide to Reaching Your Fitness Goal
If you want to have your cake and eat it too when it comes to alcohol and reaching your fitness goal, there are some rules and guidelines you’ll want to adhere to.
For one, research indicates the red wine is the healthiest for your heart since it’s high in antioxidants (11). Although red wine is deemed the healthiest by researchers, the main thing you’ll want to monitor is how many calories you’re consuming when drinking (besides making sure you’re drinking in moderation as well).
If you’re only planning on having a drink or two, then it’s fine to get a beer, some wine, or a cocktail because that will only end up being around 200-300 calories. With that said, if you intend to have 3-5 drinks, you’ll want to stick to low-calorie drinks.
This would be your favorite liquor of choice (vodka, whiskey, gin) and some water — or you could drink it straight — however, having some water with your drink helps keep you hydrated since alcohol dehydrates you.
Below, are some options for low-calorie drinks.
Lower Calorie Alcoholic Beverages
Light beer – Miller Lite, Bud Light, Michelob
Vodka soda with lemon
Coke zero and whiskey
Mojito (without syrup)
Light bloody mary
Dry Champagne
Diet gin and tonic
Vodka Martini (James Bond’s favorite)
Fat Loss and Building Muscle
At the end of the day, losing fat and building muscle comes down to your training regimen and the number of calories you consume. As long as you drink in moderation — and your alcohol intake is still within your nutritional targets — you’ll still be able to hit your fitness goal and drink like James Bond too.
Conclusion
If you enjoy a drink or two from time to time, you can still get into stellar shape and reach your fitness goal. As long as you adhere to the guidelines laid out in this article, you won’t have to worry about any negative impacts of alcohol and will even reap some extra health benefits alcohol can provide.
What’s your favorite drink? Let us know in the comments below and follow us on Instagram and Facebook.
References
1 – Ronksley, P. E., Brien, S. E., Turner, B. J., Mukamal, K. J., & Ghali, W. A. (2011). Association of alcohol consumption with selected cardiovascular disease outcomes: a systematic review and meta-analysis. BMJ (Clinical research ed.), 342, d671. https://doi.org/10.1136/bmj.d671
2 – Nielsen, N. R., Truelsen, T., Barefoot, J. C., Johnsen, S. P., Overvad, K., Boysen, G., Schnohr, P., & Grønbaek, M. (2005). Is the effect of alcohol on risk of stroke confined to highly stressed persons?. Neuroepidemiology, 25(3), 105–113. https://doi.org/10.1159/000086352
3 – Cohen, S., Tyrrell, D. A., Russell, M. A., Jarvis, M. J., & Smith, A. P. (1993). Smoking, alcohol consumption, and susceptibility to the common cold. American journal of public health, 83(9), 1277–1283. https://doi.org/10.2105/ajph.83.9.1277
4 – Loyola University Health System. (2011, August 19). Moderate drinking may protect against Alzheimer’s and cognitive impairment, study suggests. ScienceDaily. Retrieved April 14, 2021 from www.sciencedaily.com/releases/2011/08/110816112134.htm
5 – Mukamal, K. J., Kuller, L. H., Fitzpatrick, A. L., Longstreth, W. T., Jr, Mittleman, M. A., & Siscovick, D. S. (2003). Prospective study of alcohol consumption and risk of dementia in older adults. JAMA, 289(11), 1405–1413. https://doi.org/10.1001/jama.289.11.1405
References Cont’d
6 – Lando L.J. Koppes, Jacqueline M. Dekker, Henk F.J. Hendriks, Lex M. Bouter, Robert J. Heine
Diabetes Care Mar 2005, 28 (3) 719-725; DOI: 10.2337/diacare.28.3.719
7 – Sarkola, T., & Eriksson, C. J. (2003). Testosterone increases in men after a low dose of alcohol. Alcoholism, clinical and experimental research, 27(4), 682–685. https://doi.org/10.1097/01.ALC.0000060526.43976.68
8 – Chew, K.‐K., Bremner, A., Stuckey, B., Earle, C. and Jamrozik, K. (2009), ORIGINAL RESEARCH–ERECTILE DYSFUNCTION: Alcohol Consumption and Male Erectile Dysfunction: An Unfounded Reputation for Risk?. The Journal of Sexual Medicine, 6: 1386-1394. https://doi.org/10.1111/j.1743-6109.2008.01115.x
9 – Steiner, J. L., Gordon, B. S., & Lang, C. H. (2015). Moderate alcohol consumption does not impair overload-induced muscle hypertrophy and protein synthesis. Physiological reports, 3(3), e12333. https://doi.org/10.14814/phy2.12333
10 – Wang, L., Lee, I. M., Manson, J. E., Buring, J. E., & Sesso, H. D. (2010). Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women. Archives of internal medicine, 170(5), 453–461. https://doi.org/10.1001/archinternmed.2009.527
11 – Micallef, M., Lexis, L., & Lewandowski, P. (2007). Red wine consumption increases antioxidant status and decreases oxidative stress in the circulation of both young and old humans. Nutrition journal, 6, 27. https://doi.org/10.1186/1475-2891-6-27