bodybuilding diet exercise

hey guys, sean nalewanyj here of seannal.comand bodytransformationtruth.com and in this video lesson i want to outline 6 common bodybuildingnutrition myths that you should definitely be aware of. now balancing your fitness programwith your career and your friends, and your family and all of your other hobbies and pursuitsis hard enough work as it is and the last thing you need on top of this is to wastevaluable energy and time on useless, ineffective nutritional techniques that really do nothingbut make your life more complicated. proper bodybuilding nutrition is actually prettystraightforward, and you really don't need to employ anything anything overly fancy orcomplicated in order for your results to be maximized. so avoiding these 6 myths is goingto make your life a heck of a lot easier,

it's going to make your diet far easier tofollow and it will still yield the same muscle building and fat burning results that you'reafter. so, bodybuilding nutrition myth #1 is that you must consume a meal every 2-3hours throughout the day in order to maximize muscle growth and fat loss. now the idea behindthese frequent feedings is that eating every 2 to 3 hours throughout the day, which usuallymeans about 6 meals, is going to keep your body in an anabolic state and it's going tokeep your fat burning metabolism elevated by keeping you out of "starvation mode". nowthe reality here is that digestion and absorption is an incredibly gradual process, and moststandard sized meals that you consume throughout the day are going to keep your body in a netanabolic state for around 5-7 hours, and not

only that, but there's actually quite a bitof research directly examining the effects of meal frequency on metabolic rate, withfrequent feedings showing no marked improvements and in fact, some of those studies that areavailable actually show less frequent feedings to be superior for fat loss. so if you wantto maximize muscle growth and/or fat loss, just focus on meeting your total protein,carb and fat requirements over the course of the day as a whole. lay it out in a waythat fits your schedule best and that falls best into your natural hunger patterns. you'regoing to end up getting the same basic results and without the headache that comes with obsessingabout getting a meal in every few hours. bodybuilding nutrition myth #2 is that you must consumea whey protein shake immediately following

your workout in order to prevent muscle catabolismand to kick-start the recovery process. once again, digestion and absorption is a verygradual process, and as long as you consume a meal of some kind within a few hours leadingup to your workout, those same nutrients that you consumed are still being broken down andutilized even after your workout session is over. so slamming a protein shake within 37seconds of finishing your last rep isn't going to hurt, but it's definitely not mandatoryeither. if you want to wait an hour or two or even more it's really not going to makeany noticeable difference to your results. bodybuilding nutrition myth #3 is that youmust avoid consuming carbohydrates in the evening in order to prevent excess fat storage.so every day, your body expends a certain

number of calories and calories are ultimatelyjust a measurement of energy in order to fuel natural bodily processes, like breathing anddigestion and circulation, plus all of the additional activities that you perform throughoutthe day. and in order to lose body fat, you have to create a “calorie deficit” bytaking in fewer calories than you burn. and this stimulates your body to tap into itsexcess fat stores in order to obtain a source of fuel. now as long as that calorie deficitis consistently kept in place, the specific timing of your carbohydrate consumption isnot going to make any difference in the overall picture. fat loss and fat gain is not an "on/off"switch. both processes are happening simultaneously. so whether you burn more fat earlier in theday and store more later on, or store more

fat earlier in the day and burn more lateron, the net result is still going to be the same as long as your total calorie intakeremains constant. bodybuilding nutrition myth #4 is that you must avoid eating carbs beforebed in order to prevent excess fat storage. now this is really the same logic as the previousmyth. fat loss and fat gain is going to be determined by your overall net energy balance.so as long as your calorie intake and your activity level are remaining constant throughoutyour program, it really makes no difference whether you burn or store more fat earlierin the day or burn or store more fat later in the day. the net result is ultimately goingto be the same regardless of the nutrient timing. it's really just a basic matter ofenergy consumed versus energy burned. as long

as you're tracking your total calorie intakewith reasonable accuracy each day then you can ultimately eat whenever you feel likeit without having to worry. bodybuilding nutrition myth #5 is that you must stick to slow-absorbingcarbohydrates on the low end of the glycemic index and the glycemic index or the gi forshort is a chart that ranks carbohydrates from 0 to 100 based on how quickly or slowlythey raise blood sugar levels in a 2-hour period after they are consumed. and the ideahere is that consuming carbs on the lower end of the scale is going to provide you witha "steady stream" of sugars rather than a quick spike, which will, in turn, preventexcess fat storage. now here are the two main problems, among many, with the glycemic index.number 1, the gi rankings are based on the

glycemic effects of the specific foods thatyou're consuming in an isolated and fasted state. so aside from first thing in the morning,you're never going to be consuming your carbohydrates sources in a fasted state anyway. a typicalbodybuilding nutrition plan will always combine carbohydrates with fats and protein. so whenyou consume your carbohydrates as part of a complete meal the glycemic response canbe dramatically altered. so as long as the majority of your carbohydrate intake is comingfrom minimally refined, high fiber sources, the glycemic index rankings are essentiallyuseless. and bodybuilding nutrition myth #6 is that you must "eat clean" 24/7 if you reallywant to get into impressive shape. now i've said this many times before but your bodycan't recognize individual food items as separate

entities. it doesn't say "that's a chickenbreast, that's an apple and that's a cup of rice". it only sees your complete diet asa whole - the total protein, the carbs, the fats, the micronutrients, the fiber, the phytonutrients,etcetera, that you're consuming each day. so as long as the majority, around 80 to 90%of your diet is being derived from "clean" sources, which is lean, high quality proteinand minimally refined high fiber carbs and healthy fats, and your vitamin and mineraland other micronutrient needs are being sufficiently met then slipping in some "cheat foods" tofill in the remaining 10 to 20% is really not going to make any difference to your results.what it will do, however, is make your overall life more enjoyable while still yielding thesame results as the next guy who is eating

nothing but chicken and broccoli and brownrice 24 hours a day. so i hope you found these 6 points useful and that you'll incorporatethis advice into your own diet in order to keep things more streamlined and simple foryourself. so if you did enjoy the video, as always, please make sure to hit the like button,leave a comment and subscribe to stay up-to-date

bodybuilding diet exercise,on future videos. also make sure to checkout my complete step-by-step muscle building and fat loss programs over at bodytransformationtruth.com.the link for that is in the description box, and make sure to join the facebook page fordaily tips and updates. the link for that is also in the description box. talk to youagain soon.