Is Mike Tyson's Training Program For You?

Mike Tyson is a legend to a lot of bodybuilders. I've been looking around to see what I could find out about what his daily routine was. I hope you're an early riser if you want to be like Mike!

This routine was listed on several websites and appears to be was accepted as his daily routine:

• · 5am: Wake up and go for a 3 mile jog

• · 6am: Back home for a shower and then back to bed (great workout for those huge legs of his)

• · 10am: Wake up and eat oatmeal

• · 12pm: Do ring work (10 rounds of sparring)

• · 2pm: Eat another meal (steak and pasta with fruit juice drink)

• · 4pm: More ring work and 60 mins on the exercise bike (again working those legs for endurance and power)

• · 5pm: Floor exercises: 2000 sit ups; 500-800 'dips'; 500 press ups and 500 shrugs with a 30kg barbell and 10 mins of neck exercises (working the biceps, triceps, chest, abs and shoulders)

• · 7pm: Eat steak and pasta meal again with fruit juice (probably orange juice)

• · 8pm: Another 30 minutes on the exercise bike

• · 9:30 Watch TV and then go to bed

That's what his training routines looked like. You'll have to decide it it's for you or not. A lot of bodybuilders don't run because they want to save their energy and nutrients for their weight lifting. Not getting enough rest after weight lifting and before running could result in muscle loss when you burn through the nutrients too fast. On the other hand, running builds the muscle fiber in the legs. Those who do like to run would be smart to rest after weight lifting and build back up their nutrient level.

As far as Mike’s diet goes, the oatmeal is a good choice. The steak, if it is lean, is also good. The pasta? Well, there’s mixed opinions about eating pasta, but you should definitely avoid pasta made from white flour. Whole wheat is a good carb for a body builder. Going by the list above, Mike's diet doesn't have any essential fats. Fats are important too, and should be the healthy, unsaturated variety.These include seeds, nuts, fatty fish, olive oil and flax seed oils. He only appears to have three meals during the day. It's easier to get the nutrients you need if you spread out your meals into 5 – 7 small meals throughout the day.

While his routing may have worked for “Iron Mike”, you should make sure you are aware of the strengths and weaknesses in it. Even Mike Tyson's training program could use a few improvements.

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Check out this Mike Tyson training video!

Want a Body Like Schwarzenegger? FollowThis Weight Gaining Diet!

What is a good weight gaining diet for bodybuilding? You don't want to be second guessing what's the best diet for you if you can get the answers you need. You need to make your choices based on good, solid nutrition and a proven successful plan. I don't think you want to just hit and miss at your food choices and then wonder why your diet doesn’t help build muscles, only fat!

You 'll want a balance of the three main nutrients in your daily diet. Protein first, then carbohydrates and unsaturated fats. Making the right choices in these groups is key, and it's also best to eat several small meals each day. Five to seven times a day is recommended.

We're going to consider what's probably the most important nutrient you need to build your ideal weight gaining diet - protein. Protein builds and repairs muscle tissue and happens to be single most important nutrient you can eat to increase lean muscle mass.

Protein choices:

Fish and shellfish

Tuna

Lean red meat (lean sirloin, top round and flank)

Poultry

Eggs

Skim milk

Cottage Cheese

Whey Powder

In order to gain 1 lb of muscle in a day, you need to consume 500 extra calories. There are other sources of protein, in vegetables, beans and grains and others. However since these are missing one or more of the essential amino acids they are considered a lesser quality of protein. Bodybuilders definitely need to concentrate on high quality protein choices.

• In order to build the lean muscle mass you want quickly you will need to get the right protein sources. It is also important to balance the proteins with other nutrients like carbohydrates and healthy unsaturated fats. You need to pick the right kind of carbohydrates that provide a steady stream of energy throughout the day as well as the type of unsaturated fats that will volumize muscle cells for bigger muscles. You need to stay on this weight gaining diet and not neglect any of the key ingredients in order to get the results that you want.

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Weight Gaining Diet for Bodybuilding, Part 2

Let’s look at the other two nutrients you need in your weight gaining diet besides protein.

You need to include low glycemic, hi-fiber carbohydrates. What is so important about carbohydrates? They provide your muscles and your brains with energy. Carbs also help maintain the optimum hormone balance throughout the body. You need the slow release of low glycemic carbohydrates to provide a steady stream of sugars throughout the day.

Good carbohydrates:

Oatmeal
Yams
Brown rice
Whole wheat products
Certain fruits
Beans

Fats are also important to the bodybuilder. You can increase your testosterone levels and improve your metabolism by eating them. They also work to volumize muscle cells – so you get bigger muscles. Unsaturated fats give you all these benefits and help you gain muscle (not fat) and should come from EPA(essential fatty acids).

Unsaturated fats:

Fatty fish
Nuts
Seeds
Avocados
Olive oil
Flax seed oil

You should plan to have 5 – 7 small meals every day and make them a balance of the three important nutrients, protein, good carbohydrates and unsaturated fats. If you can make that a habit you will have a balanced weight gaining diet that will work for the long haul.

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How Liquid Calories May Be Making You Fat... Even Your Favorite Protein Drinks!

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form.

Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit…

The primary source of liquid calories in the United States Diet is carbohydrate, namely soda. Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That’s one-third of a typical female’s daily calorie intake while on a fat loss program.

A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat - liquid calories relationship.

Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources.

Based on previous research, some experts have recommended targeting specific beverages as being “worse” than others. High fructose corn syrup and soda has been singled out the most and you’ve probably seen that yourself in the news.

There’s no question that soda has been on top of the “hit list” for some time now, by virtue of the amounts and frequency of consumption alone.

However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates!

Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice is compared to an equal amount of calories from whole fruit, the whole fruit satisfies appetite better (largely due to the bulk and fiber content), and so you tend to eat fewer calories for the day.
[On an interesting side note, soup does not seem to apply; soup has higher satiety value than calorie containing beverages, possibly for mere cognitive reasons.]

If you were to meticulously track your calories from beverages and you made sure that your calories remained the same for the day, whether liquid or solid, there would probably be little or no difference in your body composition.

But that’s not what usually happens in free-living humans. Most people do not accurately track or report their caloric intake. Our mistake is that we tend to drink calories IN ADDITION TO our usual food intake, not instead of it.

Men are especially guilty of this when they drink alcohol - Men tend to drink AND eat, while women tend to drink INSTEAD OF eating.

This new research found that with all three macronutrients - protein, carbs or fat - daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid.

Yes, it’s true! Even protein drinks did not satisfy the appetite the way that protein foods did!

While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses it’s appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.
[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]

Why do liquid calories fail to elicit the same response as whole foods? reasons include:

* high calorie density
* lower satiety value
* more calories ingested in short period of time
* lower demand for oral processing
* shorter gastrointestinal transit times
* energy in beverages has greater bioaccessibility and bioavailability
* mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences (human appetite is a complex thing!!!)
* last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the evolutionary calendar of humanity.

As a result, our genetic code has never developed the physiological mechanisms to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.

Bottom line: This study suggests that we shouldn’t just target one type of liquid calories such as soda. If you’re trying to beat body fat, it’s wise to limit all types of liquid calories and eat whole foods as much as possible.

Start by ditching the soda. Then ditch the high calorie dessert coffees. Then cut back on the alcohol. From there, be cautious even about milk, juice and protein drinks.

Drink water or tea instead, or limited amounts of black coffee - without all the high calorie extras.

If you do consume any beverages that contain calories, such as protein shakes, be sure to account for those calories meticulously and be sure you don’t drink them in addition to your usual food intake, but in place of an equal amount of food calories.

Remember, those protein shakes you might be drinking are called “meal replacements” not “free calories!”

For many years I have suggested focusing primarily on whole foods rather than liquids, even protein shakes. Unlike so many other fat reduction programs, Burn The Fat, Feed The Muscle does not require any kind of liquid meal replacement or protein drinks and our company does not exist to sell supplements; we are here to educate you and millions of others about the realities of body fat loss.

We now have even more scientific data that confirms what Burn The Fat has been teaching all along.

I hope you found this helpful. You can learn more about “Burn The Fat” at www.BurnTheFat.com

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
www.BurnTheFat.com

Reference: Effects of food form on appetite and energy intake in lean and obese young adults. International Journal of Obesity. 2007 Nov (11):1688-95. Mourao DM, Bressan J, Campbell WW, Mattes RD. Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907-2059, USA.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Eat Meat and Other Saturated Fats and Still Get Ripped Abs!

Meat lovers, there’s good news for you because you can eat saturated fats and still get ripped abs! It’s probably been drummed into your head that it’s bad to have fat in your diet. Fat is important to our body’s well being. Fat is in our cells and is a necessary ingredient to allow the cell to function properly. We should be careful not to replace healthy fats with those in processed foods. Those fats cause our cells to battle the unwanted “damaged fats” and can lead to degenerative diseases.

Consuming healthy fats actually helps our body produce hormones, build muscles and maintain a healthy balance. It is important to have a good balance of healthy fats, proteins and carbohydrates in our daily diets. Don’t let your goal to get ripped abs stop you from eating healthy saturated fats!

Let's take a look at what the healthy fats are:

High fat fish – wild salmon, mackerel, trout, sardines, and herring are all really good sources of the healthy omega -3 fats. We need to counteract the high doses of omega-6 fats we consume with omega-3’s. A lot of health problems could be avoided if we include a healthy amount of omega-3 oils. You can also add flax seeds and walnuts to your diet along with the fish.

Seeds - Seeds are another great source of healthy and natural unprocessed fats. Flax seeds, for example, have a high omega-3 content. Try to grind flax seed yourself because it is very reactive to light and heat and may produce free radicals. And remember NEVER to cook with flax seed oil!

Avocados – Like guacamole? Avocados are are a blend of polyunsaturated, monounsaturated, and saturated fats. Avocados are natural, healthy and provide nutrients and fiber and well as flavor to your food. Fresh avocados are great in sandwiches or made into guacamole.

Coconut fat (about 92% saturated fat) – a healthy, natural fat that has certain triglycerides that promote a healthy immune system. Coconut fat doesn’t stick, it converts easily into energy. Using coconut oil is a lot than using polyunsaturated oils which lack stability and create damaging free radicals. Fresh coconut, organic coconut milk and virgin coconut oil are all good sources.

Extra virgin olive oil – Choose the extra virgin variety because it originates from the first pressing of olive. It also has the most antioxidants. Of course, olive oil and vinegar make a good salad dressing choice, better than the commercial ones that are made of highly processed and refined soybean oil. Soybean oil is extracted with industrial solvents, making it a good reason to avoid it!

Nuts – Nuts contain healthy unprocessed fats, minerals andnutrients. Raw or dry roasted nut have healthy benefits, but you should avoid the ones cooked in oil. Almonds, macadamias and cashews are good sources of monounsaturated fats. Walnuts are also a good source of omega -3 oil.

Dark, bittersweet chocolate - This variety of chocolate contains about 70% cocoa which makes it preferable over milk chocolate containing only 30% to 55% cocoa. The cocoa bean is made up of a healthy, natural fat that contains antioxidants with approximately 59% saturated fat. The dark, bittersweet chocolate has less corn sweeteners, sugar and milk fat also. Use common sense don’t eat too much since it is still rich in calories.

Meats – A staple in people’s diet for thousands of year. The right kind of meat has a lot of benefits, if you get it from healthy animals. You should get your meat meat, eggs and dairy from organically raised, free range animals.

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