Article # 475. Hot Weather – Tips for your health

To help keep cool this summer, here are some tips to keep safe in hot weather:

1.   Never leave children, disabled persons, or pets in a parked car - even briefly. Temperatures in a car can become life threatening within minutes. On an 80-degree day, the temperature inside a car even with the windows cracked slightly can reach 100 degrees in less than 10 minutes!

2. Keep your living space cool. Cover windows to keep the sun from shining in. If you don't have an air conditioner, open windows to let air circulate. When it's hotter than 95 degrees, use fans to blow hot air out of the window rather than to blow hot air on to your body. Basements or ground floors are often cooler than upper floors.
3. Slow down and limit physical activity. Plan outings or exertion for the early morning or after dark, when temperatures are cooler.
4. Drink plenty of water and eat lightly. Don't wait for thirst, but instead drink plenty of water throughout the day. Avoid alcohol or caffeine and stay away from hot, heavy meals.
5. Wear lightweight, loose-fitting, light-coloured clothing. Add a hat or umbrella to keep your head cool…and don't forget sunscreen!
6. Don't stop taking medication unless your doctor says you should. Take extra care to stay cool, and ask your doctor or pharmacist for any special heat advice.
7. Taking a cool shower or bath will cool you down. A shower or bath will actually work faster than air conditioner. Applying cold wet rags to the neck, head and limbs also cools down the body quickly.

SYMPTOMS OF HEAT-RELATED ILLNESS AND WHAT TO DO

·         Heat Cramps - cramps or muscle spasms in the abdomen, arms or legs.

Solution: Stop activity. Cool down, drink clear juice or sports drink.

·         Heat Exhaustion - heavy sweating, paleness, muscle cramps, weakness, dizziness, headache, nausea, fainting.

Solution: Cool down, seek medical attention.

·         Heat Stroke - extremely high body temperature, red, hot, dry skin, rapid pulse, throbbing headache, dizziness, nausea, confusion, unconsciousness.

Solution: Call Doctor and cool the victim with shower or hose until help arrives.

People at higher risk of a heat-related illness include:

·  Older adults

·  Infants and young children

·  People with chronic heart or lung problems

·  People with disabilities

·  Overweight persons

·  Those who work outdoors or in hot settings

·  Users of some medications, especially those taken for mental disorders, movement disorder, allergies, depression, and heart or circulatory problems

·  People who are isolated that don't know when or how to cool off - or when to call for help

Article # 474. Tips to prevent skin from hot weather

Tips to prevent skin from hot weather

Hot, humid weather can act as a leading cause of acne, a skin condition that affects 85 percent of people around the globe. If you live or work in an area that gets very humid, such as a tropical city or a food kitchen, and are worried about experiencing an acne breakout, several skincare and lifestyle practices can help to proactively defend against pesky pimples.

Wash After Perspiring

Wash your skin after you perspire, including after exposure to hot and humid conditions. This helps to remove the oil and dirt that may have accumulated on your sweaty skin. Wash with an alcohol-free, non-abrasive skin cleanser and rinse it away with lukewarm water. Lukewarm water helps to open your pores and, unlike hot water, won't strip your skin of moisture.

Banish the Oil

Hot and humid environmental conditions can help stimulate oil production in your skin's pores, which in turn can exacerbate skin conditions and provoke acne. You can help battle excess oil with salicylic acid or benzoyl peroxide, two common ingredients in over-the-counter and prescription acne treatments. The chemicals can help to naturally dry up the oil caused by the humidity while also treating the actual bacteria that cause pimples.

No Touching

While humidity can cause sweating and moisture buildup that can feel uncomfortable, avoid touching your skin with your fingers and wiping your face with your hands. This simply spreads any present dirt and oil, and can add bacteria to your skin that will only make your acne worse. Instead, when humidity strikes, try blotting your skin with a clean tissue. You can also use an oil-absorbing, skin-blotting cosmetic paper, often sold in cosmetic stores. These extra-absorbent items help to suck the oil and sweat out of your skin for a more matte appearance.

Skip the T-Zone

During excessively hot, humid and greasy time periods, skip applying moisturizer or lotion to the oily areas of your face, also known as your T-zone. This generally covers your nose and the forehead right above your eyebrows. For the rest of your skin, use an oil-free lotion that won't clog your pores and create acne.

Article # 473. Foods to Prevent Joint Pain

Joint pain is a common occurrence as you get older. It can be caused by accidents, sports injuries, being overweight or conditions such as rheumatoid arthritis and osteoarthritis. While you may turn to over-the-counter pain relievers such as acetaminophen and ibuprofen, Nutrition Science News: The Journal of Natural Products Research and Innovation, points out that some foods act as natural pain relievers that target the causes of joint pain, rather than just masking the symptoms.

Ginger

This tasty, pungent root has a long reputation as a healing food used for treating conditions such as nausea and colds. It can also be an effective pain reliever. According to the magazine Chemistry World, ginger---which contains active ingredients called gingerols, zingerone and shogaols---can fight spasms and inflammation. While it's best to eat fresh ginger to reap its pain-fighting benefits, you can also find ginger available in liquid extract or capsule form.

Fatty Fish

Essential fatty acids found in foods such as fatty fish, including mackerel, salmon and tuna, plays a key role in moderating joint inflammation that accompanies arthritis. Increasing these healthy fats in your diet can relieve both inflammation and pain. Researchers revealed that omega-3 fatty acids were able to reduce lower back and neck pain caused by disc disease and arthritis in 59 percent of patients. Taking supplements of essential fatty acids also enabled 68 percent of patients to stop using non-steroidal anti-inflammatory drugs.

Antioxidant-Rich Foods

Foods such as orange juice and berries can help to prevent or slow joint damage, relieving joint pain. They are rich in antioxidants that help to fight free radicals that attacking joint tissues. Also, a study published in the April 2008 issue of the journal Osteoarthritis and Cartilage revealed that people with late-stage osteoarthritis have lower levels of antioxidants in their joint fluid. However, there's no proof that antioxidant-rich foods can effectively relieve rheumatoid arthritis pain.

Turmeric

This spice that gives curry its vibrant yellow color contains an active ingredient called curcumin that provides several benefits for your joints. According to Arthritis Today, a health magazine from the Arthritis Foundation, curcumin can help to reduce pain and stiffness caused by osteoarthritis and rheumatoid arthritis. It also influences immune system activity to help prevent joint inflammation.

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Article # 472. Detox your Body

Cleanse your body, protect it from disease, and enhance your health system by detoxing with these supportive foods.

BLOOD

What does it do? The blood is a specialized bodily fluid that supplies substances and nutrients, such as sugar, oxygen, and hormones to our cells. It carries waste away from the cells and contains clotting agents. It is the circulatory system that holds the high-speed highways of the blood for transport.
Supportive foods – Blood building and circulatory supporting foods include dark green leafy vegetables such as dandelion greens, kale, collard greens, spinach, arugula and broccoli; also garlic, fresh ginger root, cayenne pepper, and protein-rich foods, apricots, beans, wheat germ, and tofu.

LYMPH

What does it do? As a part of the immune system, lymph nodes are located throughout the body and hold precious cells of the immune system. It’s important to keep your lymph nodes healthy to reduce the risk of colds and flus.
Supportive foods – Foods that support lymph node function include clean proteins such as wild-caught fish and grass-fed beef, citrus fruits, crimini mushrooms, turnip greens, spinach, and kale, garlic, parsley, carrots, asparagus, strawberries, and tomatoes.

LIVER

What does it do? Besides being the second-largest organ in the body (second to our skin), the liver processes virtually every transaction in the body – sorting, packaging, storing and using nutrients, vitamins, and minerals. This is one organ you’ll definitely want to nurture.
Supportive foods – There are two main detoxification pathways of the liver—eat foods that nurture those systems, and you’ll receive support in return. Foods include beets, leafy greens, broccoli, Brussels sprouts, olive oil, flax seed oil, citrus fruits, garlic, cabbage, green tea, avocadoes, and artichokes.

GALLBLADDER

What does it do? The gallbladder’s main function is to act as a place of safe-keeping for bile, the green substance the liver produces. When signaled to do so, the gallbladder releases bile to digest fats and cholesterols.
Supportive foods – Specific nutrients help to maintain the quality and integrity of the bile for digestion – without them, the bile become thick, sluggish, and coagulated, causing gall stones. Foods which help maintain integrity include beets, apples, cucumber, Swiss chard, dandelion greens, lemon, flax seed oil, and sweet potato.

PANCREAS

What does it do? The pancreas manufactures and secretes the enzymes necessary for digestion, including those that help digest proteins, fats, and carbohydrates.
Supportive foods – Foods that support the pancreas include anti-inflammatory foods and foods that help maintain healthy blood sugar, including blueberries, cherries, broccoli, garlic, grapes, spinach, kale, collard greens, Swiss chard, sweet potatoes, tomatoes and tofu.

KIDNEYS

What do they do? The main function of the kidneys is to filter and clean the blood. They also regulate blood pressure, minerals (including potassium, sodium, chloride, calcium, and phosphorous), and acidity levels within the body.
Supportive foods – Foods that support kidney health include anti-inflammatory foods and foods which support mineral balance, including parsley, bell peppers, cabbage, cauliflower, apples, garlic, onions, cranberries, blueberries, strawberries, cherries, grapes, fish and olive oil.

INTESTINES

What do they do? Both the small and large intestines work with the absorption and elimination processes of our food and its nutrients. Keeping our digestive system healthy also keeps other systems healthy, such as our lymph and blood.
Supportive foods – Healthy intestines require a healthy balance of good bacteria and proper elimination, enabling this system to do its job. Supportive foods include insoluble and soluble fibers such as flax seeds, beans, green leafy vegetables, oats, whole grains, fresh fruits and vegetables, and more. Probiotic rich foods such as yogurt, kefir, kombucha and other fermented foods are also extremely useful.

Please note: Eating a healthy, balanced, clean diet full of fresh fruits and vegetables, clean proteins, anti-inflammatory fats, fiber, and more will also keep your body happy and healthy!

Please also note: None of the information provided is meant to treat or diagnose disease or ailments. Always consult your doctor before starting a new dietary or exercise regime.

Article # 471. Boiled Vegetables vs. Steamed

The recent Dietary guidelines recommend eating five to thirteen servings of fruits and vegetables per day. Vegetables are high in essential nutrients and antioxidants that can help protect you from chronic diseases. However, the way you prepare your vegetables can influence the amount of vitamins the food retains. Although in many cases raw vegetables are the healthiest option, boiling or steaming your vegetables can also provide surprising health benefits.

In Short:-

To boil vegetables, you add the vegetables to a pot of water, and boil the water for a short duration until the vegetables are sufficiently cooked. One may add salt or other flavorings (such as broth, as you mentioned) to the water prior to boiling.

Steamed vegetables are cooked in a steamer basket, where the vegetables are not in the water, but are instead sitting above the water, and are thus cooked by steam.

Salt must be added to steamed vegetables after they are cooked rather than to the water prior to cooking, since salt does not evaporate.

Steamed vegetables can retain more of their original flavor and nutrients, since they do not leech out into the water during boiling. On the other hand, you cannot add additional flavors to your vegetables during steaming--since flavors cannot soak into the vegetables from the water, either.

Which taste/texture you prefer, of course, can be a matter of personal opinion.

In my experience, boiled vegetables are often mistakenly referred to as steamed vegetables. And often, many restaurants will sell "steamed vegetables" which are really just microwaved frozen vegetables, which may strictly be steamed (it certainly isn't boiled!), but really bears little resemblance to the true steaming process (and has relatively poor flavor, as well).

Cooking Benefits

Heat can cause many vegetables to lose some nutritional value. However, cooking vegetables can also add some nutritional benefits not found in raw vegetables. Researchers in a 2008 study published in the “British Journal of Nutrition” tested nutrient levels in 198 subjects who adhered to a raw-food-only diet. They found the subjects had normal levels of vitamin A and high levels of beta-carotene. However, nearly 80 percent had below-average levels of lycopene, a carotenoid that is a strong antioxidant.

Steaming

Steaming is a healthy way to prepare your fresh vegetables. An easy way to steam vegetables is to use a steaming basket. Place the vegetables in a steaming basket in a pot containing approximately 2 inches of boiling water. Cover with a lid. The steam from the water will help to soften and cook the vegetables without overcooking them. Steaming certain vegetables helps to retain more antioxidants than other methods of cooking, including boiling. According to a 2008 study published in “Food Chemistry,” steamed broccoli, cauliflower, cabbage and Choy-sum had higher antioxidant levels than their raw counterparts.

Boiling

Boiling is the preferred method of cooking certain types of vegetables. A 2008 study in “The Journal of Agriculture and Food Chemistry” found that boiling carrots and zucchini increased total carotenoids and lutein levels. Fill up a large saucepan and allow the water to boil. Add salt to the water, if desired. Boil your vegetables until just tender. If boiled too long, they will lose nutrients.

Drawbacks and Recommendations

Cooking vegetables, whether through steaming or boiling, causes some nutrient loss. Water-soluble vitamins, such as vitamin B and vitamin C, are often lost during the cooking process. Steaming or boiling your vegetable can cause up to a 34 percent loss of vitamin C, according to a 2007 study published in “The Journal of Food Science.” If you want or need to cook your vegetables, cook them only until you can easily insert a toothpick into the vegetable. Overcooking vegetables can cause them to become mushy and lose their color and flavor.

Article # 470. Best Ways to Cook Vegetables

Best Ways to Cook Vegetables

Nutrition experts may quibble over some things. But there’s one piece of advice they all agree on: Eat your vegetables.

Vegetables are among the healthiest foods. They’re brimming with vitamins, minerals, and other substances our bodies need for optimum performance and robust immunity. The more vegetables people eat on a regular basis, research shows, the lower their risk of many chronic diseases, including heart disease, type 2 diabetes, and some forms of cancer

Sautéing Vegetables

The word sauté comes from the French verb meaning “to jump.” It refers to the way foods added to a hot, lightly-oiled pan tend to jump. Sautéing is a quick and easy way to cook vegetables with relatively little oil. Sautéed vegetables retain their vitamins and minerals, as well as taste and color. This method is best suited for tender vegetables, such as asparagus, baby artichokes, snow peas, sweet peppers, onions, and mushrooms.

Kitchen Tip: Cut vegetables into bite-sized pieces so they can cook all the way through quickly. Heat the pan first over relatively high heat. Add oil. Wait until the oil begins to shimmer before adding the vegetables. Cooking time depends on the desired tenderness.

Boiling or Simmering Vegetables

Like sautéing, boiling vegetables is a quick and easy technique. When you want to retain the flavor and crispness of vegetables such as green beans or broccoli, wait until the water is at a full boil. Toss in the vegetables and cook them quickly, a technique called blanching. Simmering also uses water to cook vegetables, but at a lower temperature, before the water begins to boil. This slow-cooking technique is great for dried bean, potatoes, beets and other root vegetables that require longer periods of cooking in order to become tender.

Kitchen Tip: Adding salt to boiling water enhances the flavor of vegetables. Don’t overdo it. Vegetables shouldn’t taste salty. And of course excess salt increases the risk of high blood pressure.

Steaming Vegetables

Steamed vegetables are synonymous with healthy eating for good reason. Steaming cooks vegetables without submersing them in water, so they are more likely to retain vitamins and minerals. Unlike sautéing, steaming doesn’t require oil, so it’s a great way to prepare vegetables if you’re watching calories. The best vegetables for steaming include broccoli, carrots, cauliflower, green beans, leafy greens like spinach, and other relatively tender vegetables.

Kitchen Tip: Aromatic spices such as cinnamon sticks, lemongrass, and ginger can be added to the steaming liquid to permeate vegetables with subtle flavor.

Grilling Vegetables

When the weather is warm, grill vegetables outside on the barbecue. Like roasting, grilling locks in flavor and caramelizes the surface of vegetables, giving them a crispy sweetness. Grilling is a terrific way to prepare corn, sweet peppers, zucchini and other squash, onions, potatoes, and a variety of other vegetables.

 

Kitchen Tip: If you have a gas cook top, you can grill vegetables inside all year round. Hold the vegetables with tongs above the flame, turning to cook them evenly. Another option is to place vegetables on a grilling basket over the flame. Bell peppers, available most of the year, are perfect for grilling over a stove top.

Stir-Frying Vegetables

Stir-frying is very similar to sautéing, with two important differences. Stir-frying is done over very high heat, and the food is constantly stirred to prevent it from burning on the hot pan. Stir-frying is often done in a wok, the classic utensil of Chinese cooking. But you can also stir in a sauté pan, as long as the bottom is thick enough to distribute the high heat evenly.

Kitchen Tip: Sautéing and stir-frying are best done with a cooking oil that stands up to high heat, such as canola oil. Once vegetables are done, you can toss them with a flavored oil such as olive or sesame oil.

Roasting Vegetables

Roasting vegetables such as asparagus, squash, or onions is as simple as putting them on a baking sheet, drizzling them with a little vegetable oil, and popping them in a 400 degree oven. “The high oven temperature of roasting cooks meat and vegetables quickly and caramelizes the sugars on the surface, creating a crunchy and sweet flavor,”

Roasting helps to preserve not only vitamins and minerals, but also flavors that can be lost with boiling.

Kitchen Tip: Build a meal around foods that can all be roasted in the oven, such as roasted chicken or fish and roasted vegetables. Seasonings such as bay leaves, garlic, or mixed spices can be added for flavor.

Making Vegetable-Based Sauces

Vegetables feature in many classic sauces and spreads. A classic favorite from Spain, romesco sauce, combines roasted red peppers with almonds, hazelnuts, olive oil, and vinegar to create a flavorful sauce that can be used with fish or vegetable dishes. Classic Italian pesto sauce is made with generous handfuls of basil blended with pine nuts, olive oil, and parmesan cheese. To make a rich-tasting vegetarian pate, sauté mushrooms and onions, season with Italian spices or herbs de Provence, and blend in a kitchen blender.

Kitchen Tip: Invest in a good food processor, which makes vegetable-based sauces and spreads much easier.

Article # 469. How to Make Your Body Burn More Calories

 

You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.

This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food.

You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.

Basal Metabolic Rate (BMR)

This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.

How to Speed Up Your Rate of Burning Calories

You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:

Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 4 times a week for around 20 to 30 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.

Move More

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning calories:

• Tap your feet
• Swing your legs
• Drum your fingers
• Stand up and stretch
• Move your head from side to side
• Change position
• Wriggle and fidget
• Pace up and down
• Don’t use the internal phone – go in person
• Use the upstairs loo
• Park in the furthest corner of the car park
• Stand up when you’re on the phone
• Clench and release your muscles

You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.

Aerobic Exercise

As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.

Try 30 minute sessions of heart rate raising exercise, such as vigorous walking, step aerobics, jogging, cycling or swimming, 3-4 times a week.

Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Article # 468. Weight Lifting Mistakes by Beginners

Weight Lifting Mistakes by Beginners

The world of weightlifting is huge. Believe me, I know that there is a lot of information to take in and it is extremely difficult to learn enough even to know what you are doing. As a beginner, jumping into this gigantic pool of knowledge and information can be very discouraging and even dangerous. This article is designed to help you avoid some of the basic mistakes that a lot of beginners run into. I will highlight some of the more common mistakes that beginners make, ranging from what you do in the gym, to diet and supplementation.

Remember that the forum is always there and we have tons of very experienced members that are willing to help you reach your goals. All it takes is a little effort and research and the rest of the help will come.

1. Overtraining

A common mistake is that having sessions lasting hours long or performing tons of the same exercises several days a week will get you better gains. "Less is more" when it comes to weight training. Remember that your central nervous system and joints come into the picture, and suffer a lot more from the abuse of weight training then your muscles.

Your muscles grow when you are resting, not when you are at the gym. This is because when you lift weights, you create tears in the muscle tissue. When you rest, the muscle repairs itself and becomes larger than before. How long it takes to repair will depend largely on your diet and how much sleep you get per night.

To help avoid overtraining, do not take an intermediate or advanced workout routine until you have more experience. About 3 months before an intermediate routine and several years before an advanced routine. Remember that it is also recommended that about every 12 weeks, you take a week off of weight training to heal any of those little nagging injuries and to give your central nervous system a break.

2. Cheating

Cheating occurs when you are using a weight that is too heavy for you to lift, but you continue to lift the weight and sacrifice form to do it. You will see it all the time in gyms, people who lean back and throw their elbows foreword when doing bicep curls, people that bounce the bar off their chest when benching etc. This not only limits the gains you can make, but it also can lead to injury.

To help avoid cheating, learn how to properly perform an exercise, and train with that form using little to no weight to start. After you feel you have the form down, slowly bump up the weight until you can perform the exercise with the reps you need exactly the same way as you were performing with the little to no weight. Remember that although you should train to failure, you shouldn't sacrifice form to do it.

If you want to maximize your training, you should know that on the fast concentric (positive) movement trains the nervous system; the slow eccentric (negative) movement trains the muscle. So you should perform the upward part of the movement fast, and the downward part of the movement slow. For example, when doing pull-ups, pull yourself up quickly, and slowly lower yourself down. This puts as much stress as possible on the muscle and teaches your nervous system how to lift a load.

Remember that cheating not only hinders your gains, but it makes you look foolish as well. Nobody likes to see some guy screaming as he hammer throws 70 pound dumbbells for his bicep routine.

3. Lifting Heavy Early

If you are under the age of 18, stick to the 8-12 rep range. Lifting weights higher then this can cause damage to growth. This is because as a teenager the growth plates on the end of the bones haven't yet closed, and performing heavy maximum lifts can cause closure prematurely of these growth plates (epiphysis), and can also cause injuries to the bones themselves.

Combine this with the fact that most people starting out will not do well handling the immense load that is associated with low rep ranges, they will usually put themselves at risk of immediate danger, not only growth plate damage. Play it safe, and work with proper form and the results will come.

4. Using the low rep ranges to get big, training high reps to burn fat

This couldn't be further from the truth. First off, diet plays the most important role in determining how shredded or how big you are. You can pound all the weight you want, if you eat crap you will look like crap. Second, to train for size, the 6-12 rep range is optimal. The low rep ranges train muscular strength, which helps little in increasing muscular size. Remember that fat burn is achieved mostly by cardio and high intensity weight training. This can mean low rest times, supersets etc.

5. Using a professional bodybuilder or power lifters routine

You might think that because a bodybuilder is huge and used a certain routine means that you will get huge using that same workout. This is not true. Bodybuilders have been training for years and their routines will most likely be far more advanced for you to attempt. You should also consider the fact that not everything will work for everybody. Just because a guy is big and got good results from doing something doesn't mean that you will too.

6. Starving yourself in order to lose weight

Yes it sounds silly, but you would be surprised at the number of people that think this way. Dieting doesn't mean that you can't enjoy food ever again, or that you will always be hungry. Split your meals up into 5-7 a day of smaller portions. This keeps your metabolism working and will help you be less hungry through the day.

Remember that when you starve yourself, your body holds onto any fat it has and you will lose muscle instead. This is very unhealthy.

7. Relying too much on supplements to grow

Without proper diet and training supplements will get you nowhere. Remember they are called SUPPLEMENTS because they SUPPLEMENT your diet. If your diet is in check and you have done everything you can to ensure that real foods play the dominant role, only then should supplements be considered.

Remember that companies like Muscle tech and BSN shell out tons of money to get bodybuilders like Ronnie Coleman and Jay Cutler to endorse their products. On labels of these supplements you will find statements such as "Gain 7 pounds of muscle in 3 weeks" etc. Remember that these claims are usually exaggerated.

Before you buy any supplements, do research and educate yourself on what's worth it and what's not. It will save you a lot of money in the long run.

8. Neglecting Carbohydrates and Fats in your diet

Carbs and fat are an essential part in any diet, even weight loss diets. This is because carbohydrates are our main source of fuel. Without carbohydrates, particularly complex carbohydrates, the body would begin to use other sources and this could cause problems, such as becoming easily fatigued due to lack of glycogen.

Fats are needed as well. Fat is essential to maintain good health. That being said, you should get your fat from healthy sources, such as olive oil and nuts. Remember that trans-fats are bad for you no matter what, and should be avoided at all costs.