Hello Again,
In this article I am going to continue on with nutrition facts.
I feel nutrition is equally as important or even more important
than the workouts themselves. I would like to tell you about good
fats, what they do for you, what they are, and where you can find
them.
I will also touch on bad fats and where you find them. Yes,
there are such things as good fats.
Basically, fats are divided into 2 main categories, unsaturated
fats or good fats and saturated fats or bad fats. Bad fats are
also called trans-fats that are found in almost all processed
foods and sweets like cake.
These fats will and do, over time,
clog your arteries and will lead to artery disease and heart
problems. They are also found in the fats in meats like chicken
skin. I know, chicken skin off the grill tastes great but it is
so bad for you. you should always pick lean cuts of meats or trim
your meats yourself.
The good fats or unsaturated fats come in 2 types.
Polyunsaturated fats and mono unsaturated fats. These good fats
will actually lower your bad cholesterol thus preventing clogged
arteries. Good fats are also called fatty acids. you can look for
all of these on packaging for your foods. Most prepackaged foods,
though, are the bad fats. If you want to reap the benefits of
good fats then you should never mix the intake of them with the
bad fats.
Omega 3,6,and 9 are the fatty acids. Look for them in
foods or you can take them in supplements. I take the Omega 3 or
fish oil, and the omega 6. Omega 9 fatty acids are produced by
your body, the other 2 aren't much at all.
The fatty acids are very healthy for your body. They help with
oxygenating your blood which is needed for muscle growth, help
reduce blood pressure, promotes cell growth and repair which is
needed for weight lifting because you break down your muscles
when you lift, and helps maintain health in most of your bodies
organs and systems.
A good rule of thumb with fatty acid intake is to get about 10-15%
of your caloric intake from fats. Don't go overboard on taking in
fats. Fitness demons and lifters can increase the to 20-25%. here
is a list of foods you can get your fatty acids from: most oils
like flax oil, olive oil,corn oil,sunflower oil,sesame oil, etc.
You can also find them in a lot of nuts like cashews,pecans,
macadamia nuts,sunflower seeds,pumpkin seeds, etc. Also in
avocados(break out the guacamole), fish, and seafood.
There are
quite a wide range of foods and snack foods where you can get
your share of the good fats to help in you in your routines to build muscle.
One last thing to note, heat or cooking most of these foods will
destroy or greatly reduce the amount and effectiveness of these
fats. This brings me back to a previous article about raw
foods. whenever possible, eat these foods raw. it isn't hard to
do. You eat nuts raw anyway and you can sprinkle the oils on
foods already cooked or over salads which is doubly good for you.
That is it for now. I hope you see the difference and the
benefits of good fat over bad fat. The fats are so
important for what you are trying to accomplish in your fitness
workout routines whether your goal is to build muscle, lose
weight, or a combination of the 2.
Thanks For Reading,
Scott
In this article I am going to continue on with nutrition facts.
I feel nutrition is equally as important or even more important
than the workouts themselves. I would like to tell you about good
fats, what they do for you, what they are, and where you can find
them.
I will also touch on bad fats and where you find them. Yes,
there are such things as good fats.
Basically, fats are divided into 2 main categories, unsaturated
fats or good fats and saturated fats or bad fats. Bad fats are
also called trans-fats that are found in almost all processed
foods and sweets like cake.
These fats will and do, over time,
clog your arteries and will lead to artery disease and heart
problems. They are also found in the fats in meats like chicken
skin. I know, chicken skin off the grill tastes great but it is
so bad for you. you should always pick lean cuts of meats or trim
your meats yourself.
The good fats or unsaturated fats come in 2 types.
Polyunsaturated fats and mono unsaturated fats. These good fats
will actually lower your bad cholesterol thus preventing clogged
arteries. Good fats are also called fatty acids. you can look for
all of these on packaging for your foods. Most prepackaged foods,
though, are the bad fats. If you want to reap the benefits of
good fats then you should never mix the intake of them with the
bad fats.
Omega 3,6,and 9 are the fatty acids. Look for them in
foods or you can take them in supplements. I take the Omega 3 or
fish oil, and the omega 6. Omega 9 fatty acids are produced by
your body, the other 2 aren't much at all.
The fatty acids are very healthy for your body. They help with
oxygenating your blood which is needed for muscle growth, help
reduce blood pressure, promotes cell growth and repair which is
needed for weight lifting because you break down your muscles
when you lift, and helps maintain health in most of your bodies
organs and systems.
A good rule of thumb with fatty acid intake is to get about 10-15%
of your caloric intake from fats. Don't go overboard on taking in
fats. Fitness demons and lifters can increase the to 20-25%. here
is a list of foods you can get your fatty acids from: most oils
like flax oil, olive oil,corn oil,sunflower oil,sesame oil, etc.
You can also find them in a lot of nuts like cashews,pecans,
macadamia nuts,sunflower seeds,pumpkin seeds, etc. Also in
avocados(break out the guacamole), fish, and seafood.
There are
quite a wide range of foods and snack foods where you can get
your share of the good fats to help in you in your routines to build muscle.
One last thing to note, heat or cooking most of these foods will
destroy or greatly reduce the amount and effectiveness of these
fats. This brings me back to a previous article about raw
foods. whenever possible, eat these foods raw. it isn't hard to
do. You eat nuts raw anyway and you can sprinkle the oils on
foods already cooked or over salads which is doubly good for you.
That is it for now. I hope you see the difference and the
benefits of good fat over bad fat. The fats are so
important for what you are trying to accomplish in your fitness
workout routines whether your goal is to build muscle, lose
weight, or a combination of the 2.
Thanks For Reading,
Scott