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00:00Nutrition. Boy, it's a simple word, but one of the most important words in bodybuilding.
00:11Without an understanding of nutrition, you'll never be able to control your weight,
00:16your shape of your muscles, and how you look.
00:19So pay careful attention to what the bodybuilders tell you.
00:23Listen carefully to what the champions tell you.
00:26Because without that knowledge, you'll never look your best.
00:39Probably the most distinctive thing about the in-shape competitive bodybuilding physique,
00:45even more than the incredible amount of well-developed, shapely, and proportional muscles,
00:50is the extreme definition that bodybuilding stars are able to achieve.
00:56When a contest-ready bodybuilder poses, he or she ends up looking like an anatomy chart.
01:01Every muscle in the body clearly defined.
01:04You see striations in places you didn't even know people had muscles.
01:08If you're not used to seeing physiques in this kind of shape, the result can be pretty shocking.
01:13When you hear people talking about how unnatural bodybuilders look,
01:17or women looking pained and exclaiming, how gross,
01:20you can bet they aren't reacting to the big muscles.
01:23It's all that rip-the-shreds definition.
01:29However, most people don't realize that this isn't a normal condition for most bodybuilders.
01:34They don't look like this most of the time.
01:37Instead, this in-shape condition is something that's very difficult to achieve,
01:41a result of intense training and the most rigorous program of dieting imaginable,
01:46aimed at creating a physique that combines the maximum amount of muscle mass
01:50and the minimum amount of body fat at the same time.
01:59To achieve this, bodybuilders have had to learn more about dieting for fat loss
02:04than almost anyone else in the world.
02:06In fact, bodybuilders are the most successful dieters on the face of the planet.
02:11Most diets don't work for most people,
02:14but bodybuilders are virtually 100% successful in their diets, judged by any normal standard.
02:20They're not only able to lose the amount of fat they need to lose,
02:23but they do this on a very strict and predictable timetable,
02:27so that they end up totally ripped and in an incredibly defined condition
02:31just in time for the contest.
02:34If anyone has any further doubts that bodybuilders know something about dieting that other people don't,
02:39just look at what's been happening in the sport of bodybuilding for women.
02:43Most women struggle to get down below 30% relative body fat,
02:48but women physique competitors regularly achieve such extreme states of lean muscularity
02:54that it's clear we're going to have to re-examine our bodies.
02:59Women, it now seems, are capable of getting a lot stronger, leaner,
03:03and more muscular than we've ever given them credit for.
03:08Your training, you can learn how to do in a few years, no problem, figure that out.
03:12But the diet, you know, everyone's an individual and has a different way of doing it.
03:17It's not just a matter of, you know, how much you eat,
03:19it's not just a matter of, you know, how much you drink,
03:21it's not just a matter of, you know, how much you eat,
03:23it's not just a matter of how much you drink,
03:25the diet, you know, everyone's an individual and has a different body
03:29and will respond differently to different foods,
03:32so it's really important that you spend time with your diet and taking notes on everything.
03:39It doesn't take a special diet to gain muscle, just train hard and eat right.
03:44The trick is gaining muscle and losing body fat at the same time.
03:56Of course, when you say the word diet,
03:58everyone automatically assumes you're talking about dieting to lose fat,
04:02but diet should really include all aspects of how and what you eat for all sorts of purposes,
04:08eating for energy to help you exercise, to help you build muscle,
04:12and for those individuals who feel they are too skinny rather than too fat
04:16to gain shapely, proportionate, lean body mass.
04:21For example, bodybuilders don't only have to lower their body fat,
04:25they have to build the kind of quality muscle that results in a competitive physique,
04:30and they have to maintain as much of that muscle as possible even while dieting for fat loss.
04:36This means paying a lot of attention to nutrition, what they eat,
04:40rather than just how much they eat.
04:43So a complete program of bodybuilding diet has to take all of these different factors
04:47into consideration in order to be successful.
05:13Okay, given that bodybuilders are the masters of dieting to control body composition,
05:19exactly how do they go about it?
05:21What kind of a program is it that bodybuilders have discovered
05:24that gives them such incredible results?
05:29First of all, bodybuilders have a very simple and practical way of dealing with food.
05:34The human metabolism is very complex,
05:37and the body utilizes nutrients in a wide variety of highly complicated ways.
05:42But bodybuilders aren't interested in all of this.
05:44They have certain goals they want to achieve.
05:47They want to know how to achieve them.
05:49They don't want to earn degrees in nutrition.
05:51They just want results.
05:58With this in mind, bodybuilders have gotten great results treating food
06:02in the following oversimplified but very practical way.
06:07Protein provides the raw material for muscle building.
06:14Fat has too much concentrated food energy and needs to be minimized.
06:21Carbohydrate is fuel.
06:24I always keep the fat intake extremely low, probably below 5% coming into a competition.
06:30In the off-season, sometimes as high as 10%.
06:33And then about 60% carbohydrate year-round and the balance in protein.
06:38I'd say my protein percent in the off-season, say 10% fat,
06:43proteins around 40 and then 30 would be my carbs.
06:48You have to always think that way.
06:50What can that food do for me?
06:52Protein gives me muscle, and carbohydrates gives me energy.
06:56Pasta gives you energy. It's good for training.
06:58A typical bodybuilder's diet is a diet consisting of high protein, low fat.
07:04They're looking for actually no fat and high protein.
07:07It's a lot of egg whites, it's a lot of chicken breast,
07:11very lean steak occasionally.
07:13Some guys don't have it.
07:15Some good fish, generally some white flesh fish,
07:19such as fillet of sole or orange roughy.
07:21They choose to be one of their favorite fishes.
07:25And they're looking for vegetables, for their vitamins,
07:28but everything's steamed or cooked with absolutely no butter or no oil.
07:43The idea that protein is important to building muscle is hardly a new one,
07:47although you'd be surprised how long it's taken science and research medicine
07:51to verify this fact.
07:53Of course, protein has any number of uses in the body besides building muscle.
07:57But trial and error experience over the past five decades
08:00has taught bodybuilders that you need a lot of extra protein
08:04when you do intense training, or you won't get maximum results.
08:16Actually, it isn't just bodybuilders and other athletes
08:19for whom strength and muscle mass are important who need this extra protein.
08:25Nowadays, it's been shown that almost all kinds of intense physical effort
08:28increase the body's requirement for protein.
08:33So you're just as likely to see a marathon runner or a tennis player
08:37taking a protein supplement as a bodybuilder.
08:44So how much protein do you need? Individual requirements may vary,
08:47but here's a rule of thumb.
08:52You need one gram of protein for each pound of body weight
08:55on those days in which you are doing heavy workouts.
09:02And you need one gram of protein for every kilogram,
09:05that's 2.2 pounds of body weight,
09:07on days when you aren't exercising or aren't exercising intensely.
09:13There you go.
09:14Thanks, man.
09:15This need for protein, by the way,
09:17has nothing to do with whether or not you're trying to lose body fat.
09:20In the process of losing body fat, you're going to lose muscle tissue,
09:24so you should always keep your protein intake high
09:26to help rebuild the intracellular muscle cells within the body.
09:30The key with you or with anybody to grow and get big and stay there
09:35is to continuously have protein in the body.
09:40In other words, you cannot eat too much protein at one time
09:43and go too many hours with nothing.
09:46The protein takes two to four hours to digest,
09:51then it's stored in the muscles as glycogen.
09:55If you now don't eat for eight hours,
09:59that's four hours bringing the glycogen into the muscle
10:02and the next four hours taking it away.
10:05So the muscle is not staying.
10:08So if you eat again, then you prevent the depletion.
10:13Typical proteins that bodybuilders eat are
10:15egg whites, steak, chicken breast, fish,
10:20cooked without any fat or oil.
10:22The body can only utilize 50 to 70 grams of protein per time
10:28and no more.
10:29That means if you eat one steak, that's 50, 60 grams of protein.
10:34It's better than eating two steaks, which is 120 grams,
10:39because the body will take the extra protein
10:42and store it as fat.
10:57Fats or oils, which are basically fats that are liquid
11:00at room temperature, are the most calorically dense
11:02of the three basic macronutrients.
11:04Protein and carbohydrate contain four calories per gram,
11:07while fat has nine calories per gram.
11:09Quite a difference.
11:10The human body needs some intake of fat in the diet
11:13in order to survive and prosper,
11:15but most of us get far more than we need.
11:17Since bodybuilders try to get as lean as possible for contests,
11:20they've learned to avoid eating fat as much as possible.
11:23No fried foods, no dressing on their salads,
11:26no butter or sour cream on their baked potatoes.
11:34Even when you're not on a weight-loss diet,
11:36it makes sense to keep your fat intake as low as you're practically able,
11:40so bodybuilders have learned to restrict their fat intake all year long,
11:44not just when dieting for contests.
11:48When it comes to nutrition, I think it's important
11:50to have the right amount of carbohydrates in your diet,
11:53also to have the right amount of protein,
11:55because you need your protein to recuperate and build new muscle tissues,
12:00which is very important.
12:01And you should keep your fat very low
12:03because you don't want to have too much calories in your diet.
12:06The most fat is always found in the meat.
12:09Remember, meat is 60% fat.
12:12Wow.
12:13Even when it's lean.
12:15In comparison to, let's say, fish,
12:18which is only 6% fat and 94% protein.
12:23Wow.
12:24That's why when you hear people say,
12:26what kind of fish I should eat, what fish is lean,
12:29don't worry about it.
12:31The most fattening fish might have half percent more fat than the other fish.
12:44The third food element is carbohydrates.
12:46Carbohydrates, in its simplest form, is sugar.
12:50It comes in complex forms such as starches found in potatoes or rice
12:55or in simple forms such as fructose that gives fruit its sweet taste.
13:00Again, the body has many uses for carbohydrate,
13:02and carbohydrate foods contain all sorts of different nutritional elements.
13:06But as far as bodybuilders are concerned, carbs are just energy.
13:10We've discussed the fact that your protein intake is fairly well fixed all the time,
13:14depending on whether or not you're working out,
13:16depending on whether or not you're working out,
13:18not whether you're dieting for weight loss.
13:21And you should be eating low fat as much as possible.
13:24So it stands to reason that if you want to reduce your caloric intake
13:27in order to lose body fat, your only recourse is to eat less carbohydrates.
13:32I prefer the complex carbohydrates for bodybuilders,
13:35the long-lasting, the long-acting,
13:36rather than the simple sugar-type carbohydrates like simple fruits and so on.
13:40If you have fruit, you can eat it right before the training
13:44because that is a quick carbohydrate.
13:47If you want to train for more hours,
13:50then you need carbohydrates that came from, like, pasta.
13:54That's a long-term carbohydrate.
13:56You can classify them into types for us, for bodybuilders.
14:00Carbohydrates are whole wheat flour.
14:03They're like pasta, rice, potatoes.
14:07Carbohydrates
14:13Diets based on very low carbohydrate intake
14:16have been popular in this country for more than 100 years.
14:19In fact, when I first got involved in bodybuilding back in the 1970s,
14:23that was the fashionable diet.
14:25The zero-carb diet was what everybody was on at the time.
14:28Now, why do people like this diet?
14:31Well, it works this way.
14:32When you eat carbohydrate,
14:34it becomes stored in the muscles as glycogen.
14:37And along with the glycogen, you also store water.
14:40Well, glycogen and water have a certain amount of weight to them,
14:43so this contributes to the body's overall weight.
14:46When you deprive the body of carbohydrate, you lose this glycogen,
14:49and you lose the water associated with it.
14:52So in the first few days of a carbohydrate deprivation diet,
14:57you lose a substantial amount of body weight.
15:00Your limbs get smaller.
15:02You seem to look more slender.
15:04As a matter of fact, one of the byproducts of this diet is also
15:07that you tend to lose your appetite,
15:10so it makes it somewhat easier to stay on the diet.
15:12But of course, you haven't lost any fat at all.
15:15You're simply dehydrated.
15:17However, there's another mechanism that comes into play
15:20when you deprive yourself too much of carbohydrates.
15:23You go into a state called ketosis.
15:26The state of ketosis is not only not very good for you,
15:29but it really doesn't help you to lose weight at all.
15:32The human body needs a minimum of about 60 grams of carbohydrate every day.
15:37When glycogen is not available,
15:39the body has to go to an alternate emergency system
15:42in order to keep the brain and nervous system functioning.
15:45Fortunately, there is an alternate fuel source available.
15:48That energy is produced when the body is in the state of ketosis.
15:53The body needs carbs in order to adequately burn fat.
15:57Without those carbs available, fat is incompletely burned,
16:01creating ketone bodies as a result,
16:04and the body begins more and more to metabolize amino acids, protein,
16:08in order to obtain energy.
16:10It does not, as is commonly assumed, speed up the metabolism of fat.
16:14Without sufficient carbs available, it simply isn't capable of doing this.
16:22Fat Loss
16:32Your appetite does tend to diminish when you're in a state of ketosis,
16:36but that's about the only real benefit.
16:38Since you can't burn fat efficiently without enough carbohydrate in your diet,
16:42this approach doesn't make for a very effective fat loss diet.
16:45And you begin to burn up your own lean body tissue at an increasing rate,
16:49which not only means you're cannibalizing your own muscles,
16:52but other protein structures as well.
16:54Heart muscle, to use one scary example.
16:59You also end up with severely reduced energy for your workouts.
17:03The body will function on ketone bodies,
17:05but it doesn't function nearly as well as it does when it has carbohydrate energy available.
17:10Not only that, but your entire nervous system tends to shut down.
17:13You get irritable. You experience sleeplessness.
17:16In fact, you can get downright stupid.
17:18Your mind just doesn't work very well when all it has to fuel it is ketone bodies.
17:23So it's obvious that the ketosis diet is not a good one.
17:26You lose water and not fat.
17:28And then you put yourself in a situation in which it's easy for you to lose muscle,
17:32but difficult for you to lose fat.
17:34That's not a good idea for anyone.
17:36But for a bodybuilder who's trying to build maximum amount of muscle mass,
17:40it's simply a disaster.
17:42However, as we've seen,
17:44the only way to lose fat while maintaining maximum muscle mass
17:48is by reducing your intake of carbohydrate.
17:51Therefore, it follows that knowing exactly how low you can go
17:55in dropping your carbs as part of a fat reduction diet
17:58is a very important element to achieving your goals.
18:04So how do you know how far you can go without going into carbohydrate deprivation?
18:09Actually, this is easy.
18:11There's a test that will tell you, and anyone can do it at home.
18:15You can buy a product called keto sticks in almost any drugstore.
18:19These are test strips that you dip in your urine
18:22and which turn from pink to deep purple when ketone bodies are detected.
18:26Ketosis dieters use these test sticks to make sure they're in ketosis.
18:30But with the Weter System diet,
18:32you should use these test strips to make sure you aren't in ketosis.
18:36And if you aren't in ketosis,
18:38they haven't overly restricted your carbohydrate intake.
18:44The rule is this.
18:46You can cut back on your carbohydrate as far as you want
18:49as long as you don't go into ketosis.
18:52If you do go into ketosis, even just a little bit,
18:56you have to immediately increase your carbohydrate intake
18:59in order to give your body the carbs it needs to supply energy for exercise
19:03and to allow you to burn fat efficiently.
19:09Ketosis is the bottom line.
19:12You can't restrict your diet any further than this
19:15and expect to burn fat well and protect your lean body mass,
19:19which are two major goals of the bodybuilding diet.
19:24If this isn't enough,
19:26if you need to lose weight faster than this diet will allow you to,
19:29further restriction of your diet isn't the answer.
19:32You have to attack the problem from the other end
19:35by burning up more calories through exercise.
19:41Carbohydrate deprivation is a mistake.
19:43Without carbohydrates, you have no energy for training.
19:46Carbohydrates are also muscle-sparing.
19:48And without carbohydrates, you won't burn fat properly.
19:51The biggest problem is when you train
19:56and when you prepare for competition to train and everything,
19:59if you don't eat carbohydrates,
20:01and you really don't know carbohydrates,
20:04the body tries to make protein,
20:06converting it into energy.
20:08And it's something that's very hard to do.
20:11Protein doesn't give energy.
20:13The body has to convert it.
20:15Or you eat protein.
20:16If it doesn't, you go there to the gym and you have no energy.
20:19And that is how slowly the body
20:22is incapable of making energy for protein.
20:26And that's how people go into ketosis
20:28and the energy goes down to zero
20:31and finally like getting dizzy and collapsing.
20:35I myself experienced that training for the 1991 Mr. Olympia.
20:41I was just, it was my first Olympia
20:43and I wanted to try to look as good as possible
20:45and I cut my carbohydrates down too low.
20:48And on two occasions I passed out
20:50just from not having enough carbohydrates
20:53just to power my legs.
20:55You know, my body just shut down.
20:57And I was off for five or six seconds both times.
21:00And through experience I know never to go that low again.
21:03So with carbohydrates you want to experiment
21:05and gradually come down.
21:07And if you ever feel yourself getting to a point
21:09where you're dizzy, you break out into a very cold sweat,
21:12you're seeing blurred vision,
21:14then you know you're going too low.
21:16You know, you're depriving the body of too many carbs.
21:20Up your carbohydrates a little bit.
21:22And just stay safe.
21:31Most diets involve restricting food intake
21:33to reduce body weight.
21:35But to be really effective, especially for a bodybuilder,
21:38a diet needs to be protein sparing.
21:40That is, it should allow you to lose body fat
21:42while retaining as much lean body mass, muscle, as possible.
21:46Because when you lose muscle,
21:48you also lose the ability to burn calories effectively.
21:52Most people know that calories are associated with exercise,
21:56that when you exercise you burn up calories.
21:59What they don't realize is that the only thing in the body
22:02that actually burns up calories is muscle tissue.
22:05Muscle is the only thing that burns calories.
22:07Fat doesn't burn calories. Bone doesn't burn calories.
22:11So it stands to reason that all other things being equal,
22:14the more muscle mass you have,
22:16the more calories you're going to burn up.
22:18Well, you see this with some of the larger bodybuilders.
22:21Some of the guys are like 250 pounds in contest shape.
22:25And they have enormous amounts of muscle mass.
22:27So for them, diet is perhaps 4,000 or 5,000 calories a day.
22:32And they may eat as much as 7,000, 8,000, 9,000 calories a day
22:36when they're not dieting in order to maintain their muscle mass.
22:39Well, this is very, very unusual.
22:41Most bodybuilders, of course, are not that big.
22:44Most are 200 pounds or 210 pounds.
22:47And these people need to diet on much smaller amounts of calories
22:51because the muscle mass that they have
22:53simply doesn't burn up any more calories than this during the day.
22:58When you get the smaller bodybuilders, the amateurs,
23:01when you get some of the women who may only be 150, 140 pounds,
23:07this can really be a problem
23:09because a diet for them may be as little as 1,200, 1,400, 1,500 calories a day.
23:14It's very difficult to get all the protein you need
23:17and to get all the nutrients you need in your diet
23:20and eat that little every day.
23:22So their job is then to try and work out a diet
23:27that allows them to eat as little as possible
23:30and yet still maintain their muscle mass and maintain their nutrition.
23:34But basically, the bigger the muscles that you're able to create when you're training,
23:39and this goes for anybody, not just the bodybuilder,
23:42the more calories you're going to burn up
23:44and therefore the more you're going to be able to eat without getting fat.
23:47And, of course, that's a big advantage
23:49in that the more you can eat when you're training,
23:52the better you're going to feel, the more energy you're going to have,
23:55and the less difficult you're going to find dieting to be.
24:05When I'm dieting for a contest, I have about 25 chicken breasts a day.
24:09Okay.
24:1025, 27 chicken breasts a day.
24:12I come from an Italian family, big eaters.
24:14I've always had big meals, so it's not like I force the food down.
24:18I just enjoy eating, you know?
24:20See, you can get the same results if you mix more proteins together.
24:25For example, meat, chicken, is digested 68% in the body only.
24:34That means that 32 is wasted.
24:42So out of the 25 chicken breasts, really, the muscles are gaining only 15, 17.
24:49You see, if you eat more fish, fish is digested 78%.
24:55You see, it's a higher quality protein.
24:58The best is eggs.
25:00Eggs is digested 88%.
25:04Only 12% is wasted.
25:07So when you eat 10 eggs, you're getting 9 in the muscles.
25:11When you eat 10 breast chickens, chicken breasts, whatever you call them,
25:17then you're only getting 6 in the muscles.
25:20That's the difference.
25:22You need to mix more different proteins, like fish, then meat, then eggs,
25:29and then the meat difference.
25:31You have chicken, beef, veal, lamb, mix it.
25:36You do need protein to build muscle,
25:38but not all foods are equal when it comes to providing that protein.
25:41Some, as you've just learned, provide a higher or lower net protein utilization than others.
25:47That is, your body can actually use a greater or lesser percentage of the amino acids in that food.
25:53Also, many protein foods have very small amounts of certain essential amino acids,
25:58and without the right amounts of all the essential aminos,
26:01you won't get the complete protein your muscles need.
26:05Another factor which has a lot of influence on how many calories you burn is metabolic rate.
26:12Now, we all are born with a certain genetic predisposition to metabolic rate,
26:16which is simply just a measure of how many calories you burn up over a period of time.
26:21Everyone has a natural basal metabolic rate.
26:25Some people have much higher basal metabolic rates than others.
26:29Everyone has a natural basal metabolic rate.
26:32Some people have much faster, some people much slower basal metabolic rate.
26:37For example, we've all met people who could eat and eat and eat and never gain a pound,
26:43while somebody else just has to look at food and they'll get fat.
26:47Well, these are examples of somebody with a very fast metabolic rate
26:50and someone with a very slow metabolic rate.
26:53Most of us are somewhere in the middle,
26:55and for us, what we need to do is try and increase our metabolic rate
27:00if we want to stay very, very lean while eating enough to build our bodies and to stay fit and strong.
27:06So, there are two ways, basic ways, that you can speed up your metabolic rate.
27:11One is by exercise.
27:13When you work out, your resting metabolic rate goes up.
27:16That is the measure of how many calories you're burning at any given time.
27:20So, you speed up your resting metabolic rate by exercise.
27:25Bodybuilding, of course, does speed it up somewhat,
27:28but bodybuilders like to do a lot of additional aerobic exercise,
27:31not because they burn up so many calories while they're actually on the treadmill or on the stationary bicycle.
27:37They do burn up some.
27:39But then the whole rest of the day, because of this kind of exercise,
27:42their resting metabolic rate is going to be elevated.
27:45So, over the course of 24 hours, over the course of the day, they're going to burn up a lot more calories.
27:50Bodybuilding workouts do burn calories, but not as many as you might expect.
27:55Bodybuilding isn't about endurance.
27:57It's largely an anaerobic form of exercise.
28:00Anaerobic simply means without oxygen.
28:03Bodybuilding training involves short, intense bursts of activity
28:07where you quickly outrun the oxygen supply to your muscles.
28:11At that point, you go into oxygen death, where you have to stop, rest,
28:15and let your circulatory system bring more oxygen to the muscles involved
28:20before you can continue with another intense series of muscle contractions.
28:25With long, slow endurance forms of exercise, however,
28:28the level of intensity is low enough that your body can continue to provide the oxygen necessary
28:33to support the creation of energy in the cells for long periods of time.
28:38This is very different from the sets and reps scheme used by bodybuilders in the gym
28:42to create their very distinctive kind of muscular physique.
28:45Aerobic or cardiovascular-type exercise is an ideal way of burning up the maximum amount of calories
28:51and stimulating your overall metabolic rate.
28:54So, today's bodybuilders have learned not to diet as hard as they used to,
28:58but to eat a little more and burn up any excess calories by means of some kind of aerobic exercise.
29:04Competitive bodybuilders can't afford to get up on stage nowadays looking as drawn, depleted, and emaciated
29:10as too many would-be champions have allowed themselves to be over the years.
29:14After all, what's the use of building a quality physique with years of hard, strict, and disciplined training
29:20only to diet away all your gains in an eight- or ten-week period preceding a contest?
29:26Starvation diets cause the body to metabolize muscle tissue,
29:30and when you lose muscle, you also lose the ability to burn calories,
29:34a particularly vicious circle for a serious bodybuilding competitor
29:38or for anyone trying to create a lean, muscular physique.
29:42Furthermore, nobody could be expected to train with maximum intensity while starving themselves.
29:47You need energy to train, energy to recover, and sufficient nutrients in your body
29:53to allow your tired muscles to fully recuperate and rebuild themselves between workouts.
29:58So there is a limit to how hard you can diet and still protect your hard-won muscle gains.
30:04Obviously, once you're dieting as hard as you can, if you want to create an even greater caloric deficit in your body,
30:10your only recourse is to turn to additional energy-consuming exercise,
30:14which means some kind of aerobic activity in addition to your bodybuilding workouts in the gym.
30:20When it comes to burning calories, most forms of aerobic exercise are about equal,
30:26whether riding a bicycle, running, or simply going for long walks.
30:29The ideal is to elevate your heart rate to a moderate degree and keep it there as long as possible.
30:34The ideal amount of additional cardiovascular exercise for a bodybuilder
30:38is something like 20 to 40 minutes per session, one or two sessions a day.
30:42So if developing a bodybuilding physique is your goal, remember this motto.
30:47To look like a bodybuilder, you have to train like a bodybuilder.
30:51With too much cardiovascular exercise, you'll end up with too much of the wrong kind of physical development.
31:05The other thing which influences your metabolic rate is eating food.
31:10When you eat food, your metabolic rate goes up.
31:13But it doesn't go up the same for every kind of food.
31:16For example, any time you eat fat or you eat carbohydrate,
31:20your resting metabolic rate goes up by about 10%. This is fine.
31:24But when you eat protein, your metabolic rate goes up by a full 30%.
31:28This is why it's a very good idea to eat at least some protein food with every meal.
31:34And if you notice, any time at the end of a meal when you've eaten protein, you'll tend to get hot.
31:40When you eat meat, you'll tend to sweat afterwards.
31:43And that's a perfect example of the fact that your metabolic rate is elevated.
31:47And it's the natural adjustment your body makes to eating food.
31:50You eat food, your metabolic rate goes up.
31:53And if this is coupled with exercise, that means you can eat more,
31:56but your body is not going to turn those calories that you've consumed into body fat.
32:01It may sound like a contradiction, but you have to eat to burn fat and stay lean.
32:06If you deprive your body of food, it reacts as it would during a famine.
32:11Its survival mechanisms are activated.
32:13When there's no food available, your body doesn't want to expand energy.
32:17It wants to conserve it.
32:19So your metabolic rate slows down dramatically, which makes intense training extremely difficult.
32:25To avoid this, bodybuilders need to follow some simple rules of eating.
32:29One, reduce your calories, but don't starve yourself.
32:33Observe the nutritional minimums described later in this tape.
32:36Two, eat a lot of small meals.
32:39Once you've determined what your caloric intake for the day is going to be,
32:42divide that up into five or even six meals spread out over the course of the day.
32:47Three, eat protein with every meal.
32:50Again, figure out what your protein intake for the day is going to be
32:53and then divide it up so that you ingest at least some protein with every one of your five or six meals.
32:58And four, don't eat the same foods every day.
33:02Keep nutritional variety in your diet as much as possible.
33:06When I'm training, I eat six times every day.
33:09Smaller meals, a protein with a carb always, salads, oatmeal, egg whites, chicken breast, fish, those sorts of things.
33:22I do eat pasta and, you know, other junky things once in a while, but that's normal.
33:28Five or six meals a day, it's the best way to do it.
33:31I think consistency with that type of eating is important.
33:35It's like you wouldn't eat five meals in one meal.
33:39Like, for instance, for breakfast, you wouldn't.
33:41Like, I hear these people say, well, I only had one meal today.
33:43I did really good.
33:44I only had dinner.
33:45I wouldn't.
33:46In fact, when you do that, your metabolism actually slows down.
33:49You'll actually burn more calories and get your body into shape much more effectively
33:55by eating more calories throughout the day because every time you eat a meal,
33:59your body has to secrete different enzymes to break down the fats, the carbohydrates, the proteins, and so on.
34:05Every time you do that, you're boosting your metabolism.
34:07Whereas if you go from, let's say, 10 o'clock in the morning to 5 o'clock at night,
34:11your metabolism has a tendency to slow down, and you actually don't even lose weight.
34:15Bodybuilders will start off having an oatmeal with egg whites whipped in, and then they'll have some fruit.
34:22Then later that afternoon, they'll have chicken breast and maybe a whole wheat French toast.
34:28Then a pancake.
34:30Then they'll have a pasta with vegetables.
34:35Then further, they'll have grilled seafood.
34:39And then fish or chicken.
34:50One of the worst mistakes some bodybuilders make nowadays is overtraining.
34:55As they get close to a contest, many physique competitors begin training five or six days a week, twice a day,
35:01and often with two intense cardiovascular workouts added to their bodybuilding training.
35:10When you're on a schedule like this, it's very difficult to stay anabolic,
35:14that is, in a state in which the body continues to build and maintain dense, hard, lean body mass.
35:21Overtraining quickly leads to becoming catabolic, where your body metabolizes and cannibalizes your own muscle tissue.
35:28The same thing happens when you go into ketosis,
35:31or when you don't ingest enough quality protein to support your muscle-building workouts.
35:43A lot of bodybuilders seem to swear by the philosophies of, more is better.
35:48Nothing succeeds like excess, or too much is never enough.
35:53But developing a bodybuilding physique, whether you're planning on serious competition,
35:58or just trying to get into the best shape possible, involves a combination of intense effort and judicious restraint.
36:04Train hard, eat well, get plenty of rest.
36:07A balanced and reasonable approach to getting the most out of your body.
36:19Rest and recuperation are important elements of this equation,
36:23as are not overtraining and not dieting too strictly for too long.
36:27But along with dieting, there's another element of eating that's very important.
36:31What you eat. In other words, nutrition.
36:34A lot of people are surprised to find that bodybuilders are not as interested in nutrition,
36:51that is, in healthy eating, as you might expect.
36:54Primarily, we're concerned with effective eating.
36:56That is, by creating a diet that will allow us to build muscle mass and minimize body fat.
37:02What the usual bodybuilder diet tends to lack is variety.
37:05They tend to eat the same sorts of things day after day.
37:08Chicken, egg whites, fish, plain baked potatoes and rice, and some vegetables and salads.
37:14And then they tend to make up for whatever nutritional deficiencies this type of diet involves
37:19by taking large amounts of nutritional supplements.
37:22However, a lot of bodybuilders nowadays are coming to realize that one way to increase the effectiveness of their diet
37:28is to think in terms of nutritional quality,
37:31in addition to simply paying attention to how much protein, carbohydrate, and fat they've included in their daily diet regimens.
37:39And how do you do this? Actually, it's not that complicated.
37:42You really don't need a nutritionist looking over your shoulder in order to improve the quality of your diet.
37:46You simply need to be aware of the certain basic principles involved in eating.
37:51For example, use variety to increase nutritional quality.
37:56Different foods contain different nutrients in different amounts,
37:59so it doesn't make sense to eat the same diet every day.
38:02There are enough different sorts of green, yellow, and other vegetables
38:06that you can go days or weeks without eating the same vegetable twice.
38:10The same is true for fruit and starches, such as potatoes, sweet potatoes, brown rice, wild rice, and pasta.
38:18And eating a wide variety of different foods is not only nutritious,
38:22it avoids the boredom that frequently spells disaster when it comes to serious dieting.
38:38Eat the highest quality food you can find.
38:41All things being equal, fresh is better than frozen.
38:45Frozen superior to canned.
38:47Processing tends to diminish the nutritional quality of food.
38:53Some types of markets feature food that is fresher with fewer preservatives.
38:59In addition, those bodybuilders concerned with health as well as physique
39:03like to seek out stores that sell organically grown food, free from contamination by pesticides.
39:09Much of this, of course, is a matter of personal preference.
39:12It's up to you how seriously you wish to pursue the health aspects of eating.
39:17But you should at least be aware of what the choices are.
39:29And finally, don't destroy nutrition through preparation.
39:33In general, broiling meat or steaming vegetables preserves nutritional value better than frying or boiling.
39:40Frying tends to add fat, and when you boil food,
39:43much of the nutritional value is lost to the water.
39:46Microwaving is another good way to cook food without destroying nutrients.
39:50If you're into cooking and want to know more about how best to prepare food,
39:54there are shelves full of books on the subject in any good health food store.
40:14In the past few years, bodybuilders have come to realize
40:19how important it is to drink sufficient amounts of water on a daily basis.
40:23Water continuously moistens our lungs.
40:25It helps us to maintain our internal temperature.
40:28Water lubricates our joints.
40:30Muscles are about 75% water.
40:33Blood is close to 90% water.
40:36Without sufficient intake of water, you become dehydrated.
40:40Your body begins to retain water to protect itself,
40:43and much of this water is stored subcutaneously,
40:46which smooths out muscular definition dramatically.
40:49Retained water becomes contaminated because your kidneys can't filter out contaminants properly when you're dehydrated.
40:56The liver is then called upon to help process these waste products,
41:00which interferes with one of its main functions, breaking down body fat.
41:04So without sufficient water in your body, you're liable to end up waterlogged, bloated, and obese,
41:09which is disastrous for a bodybuilder working for maximum definition.
41:13This also leads to problems with sodium.
41:16When you're dehydrated, sodium can't be adequately flushed from the body, causing further water retention,
41:21and any additional sodium ingested in your diet simply aggravates the problem.
41:26For anyone involved in intense exercise, the need for water is at least eight 12-ounce glasses per day.
41:33Some bodybuilders drink even more than this, and water in solution doesn't count.
41:38You need pure water, not juice, soft drinks, coffee, tea, or some other substitute.
41:45The reason why I, you know, drink water quite a bit during my workouts,
41:49you know, you sweat a lot, you know, so you lose a lot of the nutrients and stuff like that
41:53just to pretty much replenish the body and keep the muscles full,
41:57so I usually go through, like, anywhere from a gallon, a gallon and a half of water a day.
42:01When the body knows that it's getting water, it's going to let it go.
42:05When you don't give it water, it's going to hold on to it.
42:08I try to drink up to three gallons a day, so I spend a lot of time in the restroom,
42:12but water is a good pacifier when you're trying to suppress your appetite,
42:16and it's a very good cleanser to keep your skin clean,
42:19and also when you're training twice a day and laying in the sun in suntan beds,
42:23you're losing a lot of water, and the muscle needs water,
42:26and the system needs water to regulate the temperature throughout your system.
42:36We've all heard a lot about nutritional supplements,
42:39but what exactly are nutritional supplements,
42:42and more importantly, what can they do for you in your program?
42:46Food scientists today have developed a vast array of nutritional supplements,
42:50ranging from anything from chewable vitamins to multi-mineral formulas,
42:54all the way to advanced formulas of amino acids, protein powders,
42:59carbohydrate drinks, and other nutrients.
43:02These nutrients play the part of key catalysts in the biochemical reactions
43:06that help your body produce energy.
43:09Athletes today are using these nutrients to help potentiate
43:12the total nutrient composition in their diet,
43:15and therefore help them meet the momentary nutritional needs of their body.
43:19Bodybuilders today are using supplements to get 100% out of their workouts.
43:23In the past, they didn't train quite as hard as they do today.
43:27They didn't have the time.
43:30They didn't diet as strict.
43:32They didn't have the time to do double-split routines, supersets, trisets.
43:37In order to get 100%, to maintain assurance that they're getting 100% out of their workouts,
43:42they have to supplement.
43:44There's no assurance, even with a good diet,
43:46that you're going to get 100% of the vitamins and minerals you need
43:49for your body to function at a 100% peak efficiency.
43:53In order to do this, you have to supplement.
43:57You need to increase the vitamins purely because when you train, you lose them.
44:01You lose minerals, you lose vitamins faster.
44:04And because you're bodybuilding, you eat more protein.
44:08Protein, when you eat more protein, requires more minerals.
44:15Because protein loses in proportion, minerals and vitamins, they go together.
44:23Vitamins are organic nutrients that act primarily in the body as coenzymes.
44:28That is, they assist enzymes in carrying out various metabolic functions.
44:32Vitamins fall into two basic categories, water-soluble and fat-soluble.
44:37The first type of vitamin that we need to look at and understand are the water-soluble vitamins.
44:42Water-soluble vitamins are just that.
44:44They're soluble in water.
44:46That means that they're flush from the body on a 24-hour basis.
44:50And they're very poorly stored.
44:52In fact, most of them aren't stored very well at all, if at all.
44:55Two types of water-soluble vitamins we're most familiar with.
44:58The B family of vitamins.
45:00That's B1, B2, B3, B6, B12, and vitamin C.
45:04Well, what do these nutrients do?
45:06General rule of thumb, most of the B vitamins or many of the B vitamins
45:10are involved in nervous system function.
45:12Now, that's important because when we train in the gym,
45:16we think of exercising our muscles and our tendons and our ligaments.
45:19But training intensely is an immensely neurologically taxing thing that we're putting on our body.
45:25It's taxing in the sense that we need optimum concentration.
45:28We need to have all our circuits firing for maximum fiber recruitment
45:32and have the most intense growth-producing workout that we can.
45:35Always remember, bodybuilding is different than other people.
45:38Bodybuilders need more B6 than other people.
45:45Because B6 helps digest the food and transport it into the muscle.
45:50Vitamin C we've heard a lot about, another water-soluble component.
45:53Vitamin C works as a basic ingredient or component of connective tissue.
45:58That's important because we're training under extreme, intense-type conditions.
46:03You may have an injury or some soreness that can increase your utilization of vitamin C.
46:07It also works with your immune system functions, specifically your white blood cells.
46:11And it also works as an antioxidant,
46:13which is important to break down potentially harmful or carcinogenic components
46:18that develop as natural byproducts in your body.
46:21So B vitamins and C vitamins, water-soluble,
46:24need to be taken in with your diet or your supplementation program on a day-to-day basis.
46:29Fat-soluble vitamins, vitamins A, D, E, and K, are different than water-soluble
46:34in the fact that they're stored in your body, in the liver and the fat cells of your body.
46:40With water-solubles, you don't really have to worry about them reaching toxic levels
46:44because they're expelled through your urine quite quickly.
46:47With fat-solubles, you have to be careful because they are stored
46:50and they can reach toxic levels quite easily.
46:53Vitamin A assists in the formation of healthy skin and hair,
46:57and it's necessary for the proper development of bones and muscle tissue.
47:02Vitamin E is an antioxidant and aids in the formation of red blood cells.
47:08Vitamin D helps with the absorption of calcium required for strong teeth and bones.
47:15Vitamin K helps to maintain normal bone metabolism.
47:20Minerals are inorganic nutrients that come in two forms.
47:25Macrominerals, which are needed in relatively large amounts,
47:29including calcium, phosphorus, magnesium, potassium, sulfur, sodium, and chloride.
47:40Trace, or microminerals, needed in only very small amounts include iron, zinc, selenium,
47:48manganese, molybdenum, copper, iodine, chromium, and fluorine.
47:56You have to be careful to make sure you're getting enough minerals in your diet.
47:59Minerals will help regulate everything from muscle contraction, fluid balance.
48:05Say, for instance, sodium.
48:06If you're deficient in sodium, you'll have trouble contracting the muscle.
48:09You'll have problems with cramping from the muscle being depleted of some of its fluid.
48:16Calcium, magnesium, zinc all have to do with cramping of the muscle and fluid transfer of the muscle.
48:23You need minerals for proper nerve function,
48:27so it's very, very important to supplement your minerals along with your vitamins.
48:36Protein powders offer you a cost-efficient, calorically efficient way
48:40to increase the total protein intake of your diet.
48:43We know that protein, outside of water, is the most abundant element in our body.
48:48And it's important to have adequate protein to support muscle growth and tissue recuperation.
48:53Protein powders are convenient, they mix well,
48:56and they're usually very easy for the body to digest and absorb.
49:00They can act as a substitute in a meal, for instance.
49:03And they can have a complete protein, which is a combination of proteins and amino acids
49:08derived from foods, as well as having additional supplemental amino acids added to the formula.
49:14Protein powders, or amino acids, are the building blocks from which muscle tissue is constructed.
49:21Amino acid supplements are one step removed from protein powders
49:25in the sense that the amino acids, which are the building blocks of proteins,
49:29are supplied in their elemental or simple form.
49:32The benefit of this is that an amino acid supplement can be used in conjunction with a protein meal,
49:38as could a protein powder, for instance,
49:40to increase the essential amino acid ratio of the entire meal,
49:45and thereby increase absorption and utilization.
49:48Remember, supplements are just that, they're supplements.
49:51They're no substitute for a good, balanced, nutritious diet.
49:55Now that you know how the champions eat to maintain mass, size, and power,
50:02put it to work for you.
50:04In the next lesson, you're going to learn all about the Wheater Principle.
50:09The principle that revolutionized bodybuilding and brought it into the modern age.
50:14You will know exactly every single technique that Arnold Schwarzenegger,
50:20Lou Ferrigno, all the greats have used to develop their body.
50:25To get the real fine cusps they have today, you have to go to a much, much stricter diet than we do.
50:30I think that if the nutrition is not proper, you can train as hard as you want,
50:34your training can be perfect, your recuperation can be perfect, but you'll go nowhere.
50:38I think that nutrition is the most important thing about bodybuilding.
50:42Bodybuilders have to stay on a diet all the time throughout the year.
50:46You might be able to build a big body without the right nutrition,
50:49but you never will be able to build a body like a champion bodybuilder without watching nutrition.