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61 Fitness And Diet Rules For A Lean, Stellar Physique

stretch, stretching, stretching fitness, leg stretch

51. Sttttttrectchhhhhhhhhhhhhhhhhhhh.

Always stretch/warmup before and after exercise. Not only will it give you more flexibility and power, but it’ll ensure that you don’t get hurt.


52. If you’re sick drink an Emergen-C.

Vitamin C’s a potent antioxidant, which fights off illness and the common cold. Make vitamin C a regular part of your diet — Emergen-C’s a great source.

53. Remember the ADEK, BC rule.

Vitamins A, D, E, and K are fat-soluble, which means your body’s able to store them for later use. Get your daily requirement and no more. The B vitamins and vitamin C are water-soluble, which means your body will pee out the excess. The implications? Make sure to get a constant supply throughout the day.

54. Vitamin Water isn’t healthy.

Might as well just say it, it’s vitamin enhanced sugar-water. It’s not worth the calories or body fat gain–take a multivitamin and you’ll be fine. If you really need to get your Vwater fix, make it a Vitaminwater Zero.

55. Eat the egg yolk.

The whites are essentially all protein and water...the yolk’s where all the good stuff’s at. The yolk literally has all of the egg’s vitamin A, D, E, & K, and over 90% of the egg’s calcium, iron, choline, and zinc. That’s liquid gold. What’s even better news is that more and more studies are beginning to show that the egg yolk has no effect on LDL (bad) cholesterol like once thought.

tomatoes health

56. Eat tomatoes.

Tomatoes are jam-packed with lycopene, the world’s most powerful antioxidant.

57. Like tuna salad? Swap the mayo for hummus or mustard.

You’ll save over 100 calories and cut out a bunch of nasty saturated fat.

58. Use hot sauce.

Spicy foods burn calories during digestion, plus peppers have antioxidants.

nutrition label, nutrition, nutrition facts

59. The current nutrition guidelines are out of date.

The current nutrition guidelines/labels were created in the ’60’s and are severely out of date. Instead of aiming for 100% of your DV as suggested by the guidelines, realistically you should aim to get 200-300% of that DV.

60. Eat lean red meat occasionally.

Lean red meat’s a phenomenal source of creatine, a substance that increases muscular power. It’s also high in iron, phosphorus, zinc, protein, and selenium, an antioxidant. Avoid fattier cuts because they’re higher in saturated fats. Go go filet mignon.

61. Learn and live by the Glycemic Index.

The Glycemic Index (GI) scores carbs on a scale from 0-100 based on their propensity to raise blood sugar. High blood sugar spikes insulin, which signals the body to store fat.

More on the GI here.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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