Pages Navigation Menu
Categories Navigation Menu

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.

emergenc

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 The current nutrition guidelines are out of date.

The current nutrition guidelines/labels were created in the ’60’s and are severely out of date.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.


Follow Lean It UP on Twitter for real-time fitness/nutrition tips, advice, info, and updates.
Sections: 1-10 | 11-20 | 21-30 | 31-40 | 41-50 | 51-61

 

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Pages: 1 2 3 4 5 6

  • Anonymous

    LIKE

  • Jared Pollack

    solid guide!

  • Pingback: Fitness & Diet Rules « Jennifer Diggs Wellness

  • Evan

    Great read here…the best way to lose belly fat and tone up is by eating the right foods before you even think about exercising…Thanks!

    http://bellybegoneforgood.blogspot.com

  • Milun

    Great list. I agree with all except 46 and 61. Cow’s milk these days is very processed and a lot of people’s stomachs (mine included) don’t like it very much. It usually gets me bloated. If it has no negative effects for you then it’s alright in moderation i guess. It also doesn’t really have that much calcium. Also, the G.I is not all that important. Sure, you should know about it but don’t take it so seriously. For example, white potatoes are great even though they are high G.I. Carrots are high G.I but will not spike your insulin. The Glycemic LOAD is more accurate. But anyway, I’ll be sure to forward this on to others!

Signup For Lean It UP's Mailing List
Upgrade Your Body With The Hottest Workout Plans, Recipes, Nutritional Analysis, & More As It Comes In
Never display this again