"Have you ever looked through the pages of a magazine and admired the physiques of the models thinking, "I would love to look like that. I wonder what their secret is?" [Read more]
"Have you ever looked through the pages of a magazine and admired the physiques of the models thinking, "I would love to look like that. I wonder what their secret is?" [Read more]
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"Have you ever looked through the pages of a magazine and admired the physiques of the models thinking, "I would love to look like that. I wonder what their secret is?" [Read more]
Copyright:
Attribution Non-Commercial (BY-NC)
Formatos disponibles
Descargue como PDF, TXT o lea en línea desde Scribd
By Kimberly Miller Photos by Stephanie Heymann VITALNUTRITION Have you ever looked through the pages of a magazine and admired the physiques of the models thinking, I would love to look like that. I wonder what their secret is? Well, the secret is that there is no secret. Achieving and maintaining the physique of D WQHVV PRGHO SULPDULO\ KDV to do with healthy nutrition. Fitness models spend their fair share of time in the gym, but no amount of exercise can replace a clean eating diet made up of lean protein, complex carbohydrates, healthy fats, fruits and vegetables. :KHQ , UVW JRW LQ WKH industry, I knew I wanted opportunities to represent companies and magazines, said Tempe, Arizona-based VLJQHG WDOHQW DQG WQHVV model Marcus Johnson. In order to do that I had to Protein Extra lean ground turkey Tilapia Chicken Breast Salmon Eggs Protein Shakes Complex Carbohydrates Quinoa Brown Rice Oats Yams and Sweet Potatoes Healthy Fats Olive Oil Raw nuts including walnuts, cashews and almonds Avocados Flax Seed Veggies & Fruits Spinach/Kale Asparagus Bell Peppers Green Beans Mushrooms Berries Fitness Model Top Go-To Foods... EAT LIKE A FITNESS MODEL
47 MARCH 2014 WWW.MAXMUSCLE.COM
commit to eating well, eating often and consuming the right foods. My everyday diet is comprised almost entirely of foods such as lean sources of protein and complex carbohydrates to fuel my workout, especially on days when Im weight lifting. Every so often I have a cheat meal but otherwise I stay focused on clean eating. Clean eating alone isnt the only WKLQJ WQHVV PRGHOV SD\ DWWHQWLRQ to when it comes to diet. Equally important is when food is consumed, how much is eaten and the level of water intake that occurs. International Sports Science Association (ISSA) personal trainer, physique competition coach, widely SXEOLVKHG WQHVV PRGHO DQG RZQHU of No Mullarkey Personal Training, Karen Mullarkey assists many men and women with meal planning. Some intend to pursue work in the modeling industry while others simply hope to build a better body. According to Mullarkey, Its not unusual to see WQHVV PRGHOV HDWLQJ IUHTXHQWO\ 0RVW only go two to three hours between meals and their daily eating schedule is comprised of three reasonable sized FRIED EGG YAM HASH Created by The Fit Mom Diet Team INGREDIENTS + a|a| am: (am: aa1 :w| ,a|a|a: :aa a |a||:|aaaa| |a |||: |:|,; ' |a:. a|||: ,aw1| a| ||:| m|a:1 a|||: ' |a:. aa|aa ,aw1| ' |a:. |a|m||: ' |a:. :|| 1a|: I |:,. :a :a|| I |a:. a||. a|| + : |aa:||:| :aa||a :,|a INSTRUCTIONS 1. Dice yams into small squares. Consider using a cooking tool for ease of dicing, if desired. Place diced yams into large mixing bowl, add spices and mix. 2. In a large skillet, heat olive oil over medium heat on stove. Once warm, add yam mixture to skillet. Toss everything in skillet, allowing yams to brown then cover skillet to soften hash. (Approximately 15 minutes). 3. While yams cook, spray skillet with non-stick cooking spray and crack eggs (its easiest to cook two eggs at a time). Cook on medium low sunny-side up style (cooked throughout with a soft/warm yolk.) 4. Divide hash onto four plates and top each with a sunny-side up egg. 5. Add pepper to top if desired. For more information or to find the store nearest you, visit us online at maxmuscle.com AVAILABLE EXCLUSIVELY AT: * 0emprehensve 6reens anJ Frut 8IenJ FermuIa * Fewerheuse ef Fhytenutrents * 8ch n AntexJants * 0entans Frebetc 0uItures te 5uppert 6I KeaIth * 0entans 0encentrateJ AIee Vera {nner fIet) * 100% Vegetaran/Vegan * AII KaturaI ~ Ke ArtfcaI 0eIers er FIavers * Ken-0ary anJ Lactese-Free * Ke FIIers, 8nJers er Excpents 48 WWW.MAXMUSCLE.COM MARCH 2014 meals and two snacks per day. Every person is different when it comes to the amount of food they consume. !ntake is based specihcally on the persons size, gender and level of activity. However, in general, eating small meals several times a day is recommended. Water plays a critical role in diet. Regular consumption of water assists with the absorption of food, the regulation of body temperature and blood circulation and the removal of toxins. Carefully monitoring intake to ensure enough water is consumed can assist with metabolic issues and weight loss. Finally, preparation is essential for success. Most people derail their diet plans because they are unprepared. Nearly every person in the htness modeling world pre-packs meals on a regular basis and carries food with them wherever they go. Los Angeles, California-based htness model and actress Kathryn Gosztyla said, I am always on-the-go or on set. This makes being prepared with healthy meals and planning my meals in advance essential to my health and the maintenance of my physique goals. Preparation and consistency are the keys to a lifestyle of health and htness." MS&F Top three tips from health experts, widely published tness models and owners of Fit Mom Diet, Kim Miller and Shannon Dougherty: 1. Stick with lean protein and veggies for dinner and before bed. 2. Make sure to consume protein within 30 minutes of working out. 3. Always be prepared. Carry snacks and meals with you and dont be afraid to make special healthy requests when you do decide to eat out. SOUTHWEST QUINOA TURKEY OAT MUFFINS Created by The Fit Mom Diet Team INGREDIENTS I |a |a|| ' :a, 1|:1 |1 aa|aa ' :a, a| 1|:1 :a||a|: I |a:. aa|||||aaa| a:| I |:,. :a :a|| ' :a, |a||1 aa|: ' |:,. :|||| ,aw1| ' |:,. a|||: ,aw1| ' |:,. |aaa1 ma:|a|1 Z w|||: I w|a| INSTRUCTIONS 1. Preheat oven to 350 degrees F. 2. In a large bowl, combine all ingredients. 3. Mix ingredients thoroughly. 4. Spray mufn tin with non-stick cooking spray. 5. Roll the mixture into balls and place in mufn tins. 6. Cook for approximately 35-40 minutes. 7. Remove and cool. Mufns can be stored for up to three days in refrigerator. Keep It Simple