We all workout for our own reasons. Some people want to trim down and shed a few pounds, while others workout to compliment a sport such as baseball or hockey. However to get the full benefit of your workouts you need to also focus on your diet. Here are just a few tips to help improve your diet and help you reach your goals.

1.) Fruit with an excellent Thermogenic/Carbohydrate Ratio include: Apples, Blueberries, Grapefruit, Peaches, Strawberries vs. Inferior Thermogenic Effect Fruits: Bananas, Dried Fruit, Raisins, etc., Watermelon.

2.) Good sources of insoluble Fiber:
Whole wheat products
What oat
Corn Bran
Flax seed
Vegetables such as green beans, cauliflowers, and potato skins
Fruit Skins and root vegetable skins.

3.) you should have planned cheat meals and you should cycle carbs. Because if you stay on a to restrictive diet your metabolism slows. You’re body is a furnace and food is the coal. More food means your metabolism goes up (i.e. furnace heats up) but too much “coal” and it starts to collect. So essentially you need to eat to lose weight.
4.) Do not work out on a empty stomach first thing in the morning. Rather eat a piece of fruit. Since a piece of fruit reglycongenates your liver which helps in fat utilization. here is a link about it: http://www.parentsurf.com/p/article…_22/ai_n6170379
5.) Adaptation is your worst enemy when you are cutting as such you should cycle everything including conditioning, lifting, and food by varying intensity, duration, and quantity.
6.) Do not be insanely restrictive, if you are the odds are you will binge and gain the weight right back. the idea is to change your life style.
7.) If you are going to use fat burners do not use them in the beginning. Use them after you have plataued or stopped losing weight this way you got something up your sleeve for later.
8.) Stay away from sweets and sugars including soda.
9.) Fructose in high amounts can hinder fat and does not get transformed to glycogen, thus doesn’t affect the muscles.
10.) You will want to maintain a high protein intake at a level of one gram per pound of lean body mass. Your carb intake should be reduced and come from complex sources.
11.) When cycling your carbs and calories you should be either +/ 900 from your BMR. Adult Male: BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) (6.8 x age in years). So M F you get 2,000cals then on sat sun around 2,900 no more though.
12.) 1g of protein= 4 cals, 1 g of carbs= 4 cals, 1g fat= 9 cals, 1g alcohol= 7 cals.
13.) Most people can only lose 1lb 1.5 lbs a week without losing muscle.
14.) In the beginning, you should keep a diet log of what you eat so you can see where you need to improve
15.) Workout wise, you should have reps from 6 10 with about 30 to 1min rest between sets.

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Most often, the effects of vitamins and vitamin deficiencies are spread over a period of time. If your body isn’t getting sufficient amounts of a particular vitamin, it may take weeks, months or even years of low levels before the effects are evident. And when you start a vitamin regimen, it may take a significant period of time for your body to begin exhibiting the effects of having sufficient levels.

Vitamin K – otherwise known as potassium – is commonly associated with leg cramps. If a Vitamin K deficiency is the cause of your leg cramps, it’s likely that adding the vitamin to your daily routine can give you ease in a relatively short period of time.

One of the bigger (but less commonly known) reasons for Vitamin K in the human body has to do with blood clotting. This vitamin allows blood to coagulate so that it forms clots naturally. This makes it important for anyone taking medications to thin the blood to carefully monitor the amount of Vitamin K they add to their body. If you’re taking an anti-coagulant drug, talk to your doctor before adding any vitamin to your daily routine or changing your diet – especially if those changes involve Vitamin K supplements or foods rich in Vitamin K.

One of the biggest myths about Vitamin K is that bananas are rich in Vitamin K and can be used instead of Vitamin K supplements. In fact, bananas are not a particularly good source of Vitamin K. For example, a half-cup of broccoli contains 200 times the amount of Vitamin K in a banana. Green vegetables are among the highest in Vitamin K content, with kale, turnip greens, broccoli and spinach heading the list. Cabbage, green beans and parsley are also included on the list of foods that are high in Vitamin K.

While the green foods are a good source of Vitamin K, they’re not the only source. You’ll also find that strawberries are a moderately high source of Vitamin K, as are dill pickles.

Not all the Vitamin K needed by the body is consumed. In fact, this is one of the few vitamins that the body actually helps manufacture. Babies don’t have much Vitamin K present in their bodies when they’re first born, therefore an infant’s blood may not clot as it should. To combat that, many hospitals give a shot of Vitamin K to babies soon after birth to start the body’s natural processing of this important vitamin.

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