MILLER - Nutrition And Bodybuilding Greatness Of The Mind, Strength Of The Body

SUMMARY

THIS BOOK CAN SAVE YOUR LIFE

Nutrition has enormous potential in our lives, and it shapes our future. Everyone is aware of it, yet few are interested in it. This is a huge mistake, it is dangerous to overlook it. On the one hand it is understandable, there are so many scandals and health rumors, that we still wonder what we can eat without danger, and we reason ourselves by saying "We must die of something" or "There is nothing you can do if the food is polluted". What do you think ?

Pollutants already have enough negative effects: increased risk of developing cancer, degenerative disease (Alzheimer's, Parkinson's), autoimmune disease, an autistic child, eczema, allergies, Crohn's disease ... The vast majority of cancers are linked to lifestyle (lack of physical activity, smoking, diet), so everyone's choice! So I think that if monitoring my nutrition and playing sports can decrease my chances of dying in conditions of extreme suffering, it's worth taking some time to learn. Of course, it is comfortable not to think about what we put in our body, and it takes time to play sports. But is this little comfort worth it in return for the illnesses we invite? Paying attention to everything doesn't make you immortal,

By paying attention to our health, we gain something very powerful that no one else can give us: choice. Controlling your diet and practicing bodybuilding means allowing yourself to build a healthy body according to our physical ideal and our desire to stay healthy. Better to be an actor of our life than a slave of our destiny. This is the way to become free men.

This document is a text for popularizing science, synthesizing current knowledge, and transmitting the best existing advice, from professionals and articles written by experts. Here are the topics covered, useful whatever your current level of knowledge:

Understand the mandatory basics of nutrition that few people know.

Learn to manage your diet and change your weight according to your goals.

Enrich his knowledge about sport and adopt the mindset of a confident man.

Build a bodybuilding program and move towards a better lifestyle.

The first 2 topics on nutrition are addressed to absolutely everyone, because they are knowledge that should be taught at school or in life, unfortunately they are difficult to access for the average individual who would seek to learn .

There are then 2 themes on sport (and particularly bodybuilding), for which it is advisable to have read those dealing with nutrition beforehand. These last 2 topics were rather written for a male reader seeking to harmonize his physique, nevertheless most of the advice given is also applicable to a reader interested in the subject.

THEME 1: UNDERSTANDING NUTRITION

ENERGY BALANCE

Let's start with a metaphor. My name is Ali Mentation and I give you 100 logs to warm you up this winter. Your personal reserve has 500 more. If 80 is enough to get through the winter, you put 20 of my logs in your storage. If it takes 150 to heat you, you will have to draw a little from your own reserve because my contribution was not enough for you. It's the same with nutrition. The body needs energy (calories) to function, and it is measured in kcal or Cal (with a capital C). The only thing that determines whether you will gain or lose weight (muscle or fat) is the sum of the calories you eat.

So by extension, no food fundamentally makes you fat or lose weight. Each food provides calories, therefore energy. Eating only 3 Big Macs a day and nothing else makes you lose weight, while eating 30 bananas (and nothing else) a day makes you fat!

These calories in a food are provided by different macronutrients, which are proteins, fats and carbohydrates. Each family is useful in the body and the first step towards better nutrition is to understand their role.

PROTEINS

Proteins are the raw material that the body uses to make muscles, bones, skin, hormones. They must be provided through food and 1 g of protein gives 4 kcal of energy. You have to vary the sources: they are found from animal sources which are best assimilated (chicken, red meat, fish, eggs) but also a little of vegetable origin (rice, peas, lentils).

For the recommended protein intake, it takes around 2 g per kilogram of body weight per day, of animal origin (if you weigh 70 kilos, take 140g of protein per day in your diet, from all sources). The best sources of protein:

Eggs : we can eat several per week (contrary to rumors).

Fish : the best source but prefer small fish (less heavy metals).

Meat : prefer the white (chicken, turkey) because the red brings too much iron (cancer).

Dairy : in moderation because a source of long-term digestive cancer!

Protein powder : to supplement your contributions when you need them.

Please note, 100 g of protein does not mean 100 g of meat at all, but around 500 g of meat!

For 20 g of protein you need, for example: 100 g of meat, or 120 g of fish, or 3 eggs, or 25 g of protein powder.

LIPIDS

Lipids (fats) are seen as enemies by those who watch their weight. In reality, they are essential for life since they cannot be manufactured. If we don't eat it, we die. It is therefore necessary that the food provides some, and what should be monitored is not so much their quantity, but their quality. To calculate, 1 g of fat gives 9kcal, it is the most energetic of the nutrients. This is why it is said to make you fat: 100g of butter provides more energy than 100g of meat.