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June 30, 2009
WORK OUT TIPS
There's a secret every trainer in Hollywood knows, and it's one you should know, too: "The fastest way to look like you've packed on 20 pounds of muscle is to lose 10 pounds of fat," says Alan Aragon, M.S., the Men's Health Weight-Loss Coach. That's because the closer you come to removing the lard that covers your six-pack, the more defined every muscle becomes, making you look buff all over. Which is why I've spent a lot of time trying to lose my last 10 pounds of flab. Unfortunately, like many men, I've found that goal to be frustratingly elusive. That is, until I enlisted the help of Aragon, whose nutrition and training methods have shaped the bodies of NBA athletes, Olympians, and competitive bodybuilders. Using Aragon's advice, I slashed my body fat in half—down to a lifetime low of 6.8 percent—and sculpted not only the muscles of my midsection, but the ones everywhere else, too. Now it's your turn. Combine Aragon's simple 5-step diet plan (below) with the exclusive Men's Health 4-week flab melting workout. You'll finally finish off your gut for good—and make every muscle pop. Download the MH Trade Your Belly for Biceps Workout to your MP3 player here. Step One: Calculate Your Calories When it comes to calories, Aragon has a simple rule: Eat for your target body weight. Let's say you weigh 220 pounds but would like to tip the scales at 180. You'll adopt the calorie intake of a 180-pound man. The formula If you perform one hour or less of exercise a week, multiply your target body weight by 10. That's how many calories you should consume daily. However, if you work out more than that, add one to the multiplier for every additional hour you train. So if your target body weight is 180 pounds and you exercise for 3 hours a week, you'd multiply 180 by 12—giving you a target of 2,160 calories a day. You can divide those calories into however many meals you want—three, four, five, or six—as long as you don't eat beyond your daily limit. Step Two: Eat By The Numbers Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you'll speed your results without feeling like you're on a diet. Protein You probably don't need to be sold on the virtues of protein, since it's the raw material for muscle growth. But it also helps extinguish your appetite and aids in fat loss. The Formula: Eat 1 gram for every pound of your target body weight. If you want to weigh 180 pounds, you'll eat 180 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you'll be eating from protein, multiply the number of grams by 4. In this case, that's 720 calories. Fat For years, this nutrient was considered a dietary demon. However, recent studies clearly show that it's not fat that inflates your belly, but too many calories, period. And, it turns out, fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer. The Formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 180 pounds, that'd be 90 grams. And since 1 gram of fat has about 9 calories, that's 810 calories from fat. This will be about 40 percent of your total calories. Carbohydrates Carb-containing foods not only taste good, but can also be rich in vitamins and minerals. So you don't need to eliminate them altogether; you just need to make sure you don't eat them in excess. And consuming the right amounts of protein and fat will make that goal far easier, since both keep hunger at bay. That's one key reason Aragon places a greater priority on protein and fat and leaves the remainder of your calories for carbs. The Formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories. Using the 180-pound example, that leaves you with 630 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it's about 158 grams. Step Three: Create Your Menu Build your diet around whole foods—those you'd find in nature. You should choose mainly meat, eggs, dairy, fruits, vegetables, nuts, and legumes, plus grain products that are made with 100 percent whole-wheat flour. Note that typical junk foods—candy, baked goods, and sugary drinks—don't make the list. Use the food options on the right as a guide for designing your diet. Mix and match the foods in any way you like while following the calorie, protein, fat, and carb guidelines for your target body weight. The nutrition numbers listed don't provide exact amounts of calories and other nutrients, but these ballpark averages allow you to eyeball your intake. Step Four: Dial In Your Diet Follow these rules to make your eating plan even more effective. Step Five: Forget About the Details One meal a week, go ahead and splurge. "There's always room for junk food, as long as it's a minority of your intake," says Aragon.Uncover Your Abs
Use this 5-step plan to sculpt the body you've always wanted.
By Adam Bornstein, Men's Health
INDIANAPOLIS NEWS AND EVENTS
INDIANAPOLIS (AP) — Michael Phelps and Dara Torres are among more than 25 members of the 2008 U.S. Olympic team expected to compete next week in the U.S. national championships at the IUPUI Natatorium. The July 7-11 meet will determine the U.S. team for the world championships in Rome from July 19-Aug. 2. Others expected to compete in Indianapolis include Olympians Aaron Peirsol, Ryan Lochte, Matt Grevers, Katie Hoff, Cullen Jones, Margaret Hoelzer, Christine Magnuson and Garrett Weber-Gale.Phelps, Torres to swim at US nationals in Indy
KITCHEN TIPS
FRESH FRUIT BROWN?
Summer is here and time for all the fresh fruit to show up in the stores.
If you are preparing fruit before a meal, sometimes it can turn brown before serving it.
To help prevent this from happening, only cut one piece of fruit at a time.
As soon as each piece of fruit is cut, brush it with lemon juice or a lemon juice/water mix.
If you are preparing large quantities you can also pre-set up a bowl with the lemon juice/water mix to dip your fruit in as you prepare it.
The lemon juice will help keep most apples, apricots, nectarines, peaches, and pears from discoloring too fast.
MY WORK, MY GLORY
Central Indianapolis. I always found this fountain very interesting, some would say a little creepy, considering that this woman is surrounded by kids dancing around in circle.
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IN THE NEWS
The move comes as hundreds of gay rights supporters waved flags and danced past traffic during marches through three Indian cities on Sunday to celebrate gay pride. Consensual intercourse between same-sex adults is currently punishable by a fine and 10-year prison term and most politicians have so far resisted amending a statute which dates back to British rule. But now three high-ranking ministers have agreed to meet shortly to discuss a possible revamp of the homosexuality laws. "The union Home Minister, the Health Minister and myself will be meeting shortly to take a view on this matter because this is a mandate of the cabinet," Law Minister Veerappa Moily said. The move comes as gays, lesbians and transgendered Indians participated in nationwide pride marches for the second year in a row, despite taboos which mostly ignore or deny homosexuality, or treat it as a disease. Hundreds of marchers in the capital New Delhi and the southern cities of Chennai and Bangalore waved placards and rainbow flags in a colourful display of their support for homosexual rights. Many said they felt the current laws were used to harass gays and transgendered people, and also called for changes to inheritance and adoption rules that they believe discriminate against homosexuals. Sunil Menon, a gay rights activist, told the Times Now channel he was hoping for a "more progressive" amendment to section 377 of the Indian Penal Code to assure "there will be no ambiguity" in the way laws are applied. Critics say current laws are outdated and have been an obstacle to controlling the spread of HIV/AIDS, which affects an estimated 2.5 million people in India. The previous health minister had argued that allowing homosexual sex between consenting adults would bring India's largely closeted gay community into the open and increase awareness about safe sex. But he faced opposition from religious groups and other ministers who feared that decriminalising gay sex would lead to delinquent behaviour and alter the laws applying to child abuse and male rape, which are generally covered by the same statute that makes homosexuality illegal.India to review gay ban
India is set to review its long-standing laws barring gay sex in a move that could decriminalise homosexuality in the largely conservative country, the law minister has said.
Participants carry a flag with rainbow colors during a gay parade in New Delhi, India, June 28 2009 Photo: AP
A DAY IN HISTORY...JUNE 30
June 30 is the 181st day of the year (182nd in leap years) in the Gregorian calendar. There are 184 days remaining until the end of the year.Events
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