Weighty nutrition tips from bodybuilders

Now, here’s a book (Avery’s Sports Nutrition Almanac by Edmund R. Burke and Daniel Gastelu, available at National Book Store) that’s fit for those who are into weight training – and there are tons of them today, from idle rich housewives to busy entrepreneurs. Mostly from the A-B classes, they range in age from the late 20s to the late 40s and come in all shapes and sizes. But they’re at the fitness center for the same reasons: To tone their muscles, speed up metabolism and thus, lose weight) Even those of us who don’t lift weights (or won’t even lift a finger but throw our weights around) will find the book quite loaded. It bares the truth about the newest sports supplements on the shelves today. It predicts which up-and-coming supplements will gain worldwide popularity. It tells which nutrients stimulate testosterone and other anabolic hormones. It lists the best nutrients to boost energy and endurance as well as the muscle-building supplements that are legal without prescription. It’s complete with websites and addresses of leaders in fitness and sports nutrition. True to its word, it even has a dictionary of training and health terms.

And now, here are some nutrition/training tips from top trainers.

Sherry Goggin-Giardina, spokesmodel, fitness editor and cover girl:

• Never be afraid to drink water, especially during your workouts.

• The body does require a small amount of fat, about 2 g to 4 g of linoleic acid, which can be obtained from a large bowl of oatmeal.

• Set a realistic goal to lose your body fat.

• Graze. Eat smaller, more frequent meals.

• Watch out for the "low-fat" foods, where the fat is hidden.

• You do not have to starve yourself to lose weight.

• In order to lose weight, you have to use up more calories than you take in to burn the fat.

• Get the proper amount of protein and carbohydrates in your diet.

• On the days you are unable to get enough protein in your diet, take a good protein powder supplement.

• Proper warm-up and cool-down are essential to any exercise program.

• Stretching is most effective after an initial warm-up.

• Quality is more important than quantity.

• Proper form is the key to results.

• Do not throw or swing your weights.

• Always concentrate on the muscle being used for each exercise.

• Never sacrifice technique for heavier weights.

• Never be afraid to try a new exercise.

• Use full range of motion on all exercises.

• Rest a minute between sets and two minutes between exercises.

• Do variations of different exercises to keep the muscle stimulated.

Michael Matarazzo, former Mr. USA and veteran of the Night of Champions and the Toronto Grand Prix:

• Eat a ton of protein. Try and get as much protein as you can.

• Eat plenty of greens for proper digestion.

• Go to the gym to train. Do your job, don’t socialize.

• Train hard on every exercise until you can’t do anymore.

• When you finish training, leave the gym. Get on with your life.

• As soon as you get home, feed your body. Your muscles don’t grow in the gym, they grow when you feed them.

• Keep a positive mental attitude – especially in your workout, at your job and in your life.

• Maintain a healthy lifestyle.

• Always maintain a proper workout regimen.

• Get plenty of rest. Your body needs to grow.

Laurie Vaniman, former Ms. Fitness USA:

• Drink plenty of water – at least 8 to 10 8 oz glasses per day.

• Do not "diet." Make eating healthy a lifestyle.

• Eat small meals frequently throughout the day.

• Stick to whole foods such as chicken and fish and avoid too many processed foods.

• Balance your diet with moderate protein and carbohydrate levels and keep fat intake to 20 percent or below.

• Eliminate excess sugar and salt from your diet.

• Allow yourself to indulge in your favorite foods occasionally.

• Combine weight training and cardio work for the best overall results.

• Find a good trainer to teach you proper techniques.

• Maintain a high intensity level throughout your workout.

• Find a training partner with similar goals for motivation purposes.

• Make your workouts fun and interesting by crosstraining.

• Set goals for yourself. Motivate yourself during your training sessions by visualizing what you want to look like.

• Consistency is the key to success.

• Patience is a virtue.

Joe Young, nutritionist and bodybuilding champ:

• Eat cleanly, consistently.

• Maintain 40-30-30 ratio of carbohydrates-protein-fat.

• Use whey protein as principal protein source.

• Cycle lower carbohydrate days with extra cardiovascular exercise to reduce body fat.

• Strictly limit saturated fat intake.

• Include lots of healthy fats – Omega-3, DHA, GLA, CLA, MCT.

• Cycle all nutritional supplements.

• Keep food records when trying to be strict.

• Enjoy what you eat – cheat once in a while.

• Never work out longer than one hour.

• Two or three weekly workouts produce better results than five or six workouts.

• Dwell on eight to 10 basic movements.

• Never totally exclude cardiovascular work.

• Don’t let body fat drift over 10 percent, even in the off session.

• As far as exercise speed is concerned, the slower the better.

• Vary routines (sets, reps, exercises) to shock the body into growth.

• Make mind-muscle connection – visualize the muscle contracting.

• Keep expectations realistic.

• Avoid injuries at all costs.

Lee Labrada, past winner of the IFBB Mr. Universe competition:

• The answer to maximum fat-free muscular weight gain is a diet ratio of 60 percent carbs, 30 percent protein and 10 percent fat.

• Common bodybuilding wisdom dictates 1 g to 1.5 g of protein per pound of body weight.

• Carbohydrate calories should come primarily from complex carbohydrates such as rice, potatoes, vegetables, etc.

• Avoid cake, pie and other sugar-laden foods.

• Taking two to three tablespoons of flax seed oil per day is recommended for muscle growth.

• Combine all three macronutrients in roughly the same proportions at each meal.

• Eating six meals a day is necessary to ensure that your muscles are constantly bathed in nutrients such as amino acids.

• No athlete should be without a multivitamin and multimineral supplements.

• Creatine monohydrate is another beneficial supplement proven to build strength. Take 5 g, four to five times per day the first week, followed by 5 g, twice per day thereafter.

• Supplements are great, but food is still the most anabolic substance you can ingest.

• Train intensely with heavy weights 4 to 5 times per week.

• Train each body part no more than twice per week, and for no more than 20 to 30 minutes.

• Take each set of an exercise to exhaustion.

• In between exercises, rest only long enough to catch your breath.

• Allow your body enough time to recover in between workouts – 48 to 72 hours are optimal.

• Use basic exercises, as they stimulate more muscle and have a more profound effect on your body.

• Limit aerobics to 30 to 45 minutes, 3 times per week.

• Work is what causes muscles to grow.

• Concentrate on that which you are doing.

• Be patient. Rome was not built in a day, and your body won’t be either.