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... of weightthat is spoken of is muscle mass. Muscle mass is the building of the musclefibres in the body and the only way to increase this mass is by hard physicalactivity. A low fat, high carb diet is also necessary to be able to keep a highenergy level for the physical load that is required for building up the muscles.For the muscle fibres to be stimulated to grow a certain amount of resistancehas to be applied to them. This is done by working out with weights is a gym orelsewhere. In the recuperation phase, the muscles needs protein to repairitself and grow. When trying to gain desired weight by firming up the body onemust also have a healthy and strict diet. This includes proper amounts ofvitamins, minerals and protein along with a low fat, low sugar, and low sodiumintake.Many people cannot cope with the pressure of society's view of a healthy humanbody. With all the slim supermodels and big muscular guys in every single ad,people are desperately trying to obtain this hard to obtain feat.
A majorconcern of many teenagers, especially of girls, is dieting to maintain a slimand beautiful figure. To accomplish this, many go on fad diets that are neithersafe nor effective. Two special eating disorders related to dieting oftenarise: anorexia and bulimia. Anorexia nervosa is an extreme preoccupation withweight loss that seriously endangers the health and even the life of the dieter.It arises only in developed countries where food is abundant, suggestion that itis a societal problem. Although no two persons with anorexia nervosa are alike,certain features are considered typical of the condition. The anorexic isalmost always female and in her mid-teens.
She is usually from an educated,middle-class, success-oriented, weight-conscious family that is proud of her andis surprised to see her develop a problem. The major problem with these youngteenagers is that even after they are well below the average weight they stilldon't stop. Weight loss has by now become an obsession. If the victim does notget treatment she may soon experience permanent brain damage and chronicinvalidism or death. Another serious eating disorder is bulimia, periodic bingeeating ('pigging out') alternating with intervals of dieting or self-starvation.Bulimia may accompany anorexia or may occur separately. The binge would endwhen it would hurt to eat any more or when the person goes to sleep, inducesvomiting, or is interrupted.
Anorexia and bulimia often arise in youngpeople, but the problems don't always resolve in adolescence. People withanorexia and bulimia may retain abnormal eating behaviours and fearful attitudestoward food throughout their entire adult lives.With so many different diet programs out on the market that promise to make youlose weight fast it is hard not to be tempted. One must be careful however,because many of the diets that promise it all are actually quite dangerous, soone must not get suckered in without knowing what is involved. In order toreduce body weight, all doctors agree, one must reduce their calorie intakeand/or increase their energy expenditure. Whether you consume them or burnthem - and whether it's protein, fat or carbs - every calorie counts, so youmight as well learn to count them. One can start by a book that lists foods andtheir nutritional value, then bring it to the dinner table and look up the foodstheir eating. Gradually, one will learn to compromise their calories and makebetter food choices. Once that is done, weight loss will be obtained.
Othersdesire to gain weight which can also be very difficult, if he or she trying togain muscle mass that is. A proper diet and a hard physical workout program isrequired and of course lots of dedication. The most important thing aboutdieting is that one has to remember to do it for themselves and not for the sakeof others, and to also be careful in doing so.Dietary Guidelines for North Americans and Suggestions for Food Choices1. Eat a variety of foods daily. Include these foods every day: fruits andvegetables; whole-grain and enriched breads and cereals; milk and milk products;meats; fish; poultry and eggs; dried beans and peas.2. Maintain ideal weight.
Increase physical activity; reduce calories by eatingfewer fatty foods and sweets and less sugar and by avoiding too much alcohol;lose weight gradually.3. Avoid too much fat, saturated fat, and cholesterol. Choose low-fat proteinsources, such as lean meats, fish, poultry, and dried beans and peas; use eggsand organ meats in moderation; limit intake of fats on and in foods; trim fatsfrom meats; broil, bake, or boil, don't fry; read food labels for fat contents.4. Eat foods with adequate starch and fibre. Substitute starches for fats andsugars; select whole-grain breads and cereal, fruits and vegetables, dried beansand peas, and nuts to increase fibre and starch intake.5. Avoid too much sugar. Use less sugar, syrup, and honey; reduce concentratedsweets, such as candy, soft drinks, cookies, and the like; select fresh fruit orfruits canned in light syrup or in their own juices; read food labels - sucrose,glucose, dextrose, maltose, lactose, fructose, syrups, and honey are all sugars;eat sugar less often to reduce dental caries.7. If you drink alcohol, do so in moderation.
Individuals who drink shouldlimit all alcoholic beverages (including wine, beer, liquors, and so on) to oneor two drinks per day. Note that the use of alcoholic beverages during pregnancycan result in the development of birth defects and mental retardation calledFoetal Alcohol Syndrome.BibliographyWhitney, Eleanor Noss. Nutrition & Diet Therapy : Principals and Practice(second edition). West Publishing Company, New York, 1985.Whitney, Eleanor Noss. Nutrition & Diet Therapy : Principals and Practice(first edition). West Publishing Company, New York, 1986.Joe Weider's Muscle and Fitness magazine. January 1997 edition. BruteEnterprises Inc.. California, 1997.
(page 103)World Encyclopaedia. Volume 2. Chicago, . Anorexia (page 34).Rosenberg, Dr. Harold. Stora Lakarboken om Vitaminterapi. Lerchs Forlag AB.Johanneshov, Sverige, 1975.Footnotes1. Whitney, Eleanor Noss.
Nutrition & Diet Therapy : Principals and Practice(second edition). West Publishing Company. New York, 1986. *Page 11.2. Whitney, Eleanor Noss. Nutrition & Diet Therapy : Principals and Practice(first edition). West Publishing Company.
New York, 1985. *Page 552.3. Whitney, Eleanor Noss. Nutrition & Diet Therapy : Principals and Practice(first edition). West Publishing Company. New York, 1985. *Page 519..
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