By Mackie Shilstone
Mackie Shilstone is knowledgeable in getting world-class expert athletes in addition to usual humans into top form in list time, aiding them tone their our bodies and maximize lean muscle. Now Shilstone lays out his time-tested, medically sound suggestions for development lean muscle along with his “work out smarter, no longer more durable” plan for education rotation, food, and state of the art supplementations
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Extra resources for Lean and Hard: The Body You've Always Wanted in Just 24 Workouts
Sample text
Qxp 12/12/06 44 10:53 AM Page 44 Lean and Hard Crackers and Snacks Animal crackers Graham crackers Melba toast Oyster crackers Popcorn, popped, no fat added Pretzels Saltines Triscuits (reduced fat) Triscuit Thin Crisps Wasa Fiber Rye 8 11⁄2 sheets 5 slices 24 3 cups 3 ⁄4 oz. 6 4 8 3 sheets Starchy Foods Prepared with Fat Count these starchy foods as one starch/bread unit plus one fat unit. Try to limit your intake of foods from this group, unless they are modified to be lower in fat. ) 1 2 1 ⁄4 cup 2 1 Meat and Meat Substitutes I encourage you to choose more lean and medium-fat meat, poultry (preferably boneless and skinless chicken breasts), and fish for your meal plans.
Estrogen is not an anabolic hormone, but it is more than just a hormone essential for sexual reproduction. Estrogen plays a critical role in maintaining lean muscle, producing red blood cells, promoting healthy neurological function, preventing osteoporosis, and safeguarding the immune system. Just as women have been conditioned to believe that a certain amount of bone loss is inevitable as their bodies age and begin producing less estrogen, most also believe that they will lose a significant amount of muscle mass in their later years, leading to an inevitable decrease in strength, mobility, and flexibility.
2. Drink 1⁄2 to 1 ounce of water per pound of body weight each day. qxp 12/12/06 42 10:53 AM Page 42 Lean and Hard 3. 4. 5. 6. 7. this total. Be especially sure to drink enough water to balance your losses through perspiration during your workout or during hot summer months. Select whole grains. Try to limit your intake of refined carbohydrates and be sure to select carbs from the Starches and Breads list and the Vegetables list in this chapter. Limit your intake of saturated fats. Incorporate more unsaturated fats, particularly fish and olive, canola, and flaxseed oils, into your daily diet.