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Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to accomplish this goal cannot be understated. In fact, many experts argue that diet can account for up to 90% of a person's success at building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

In this day and age of fad diets and trendy diets and so on, it is important to note that bodybuilding involves a lifestyle. Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physique that most trainees desire. What is required is discipline, patience, persistence and consistency. All of these attributes are favourable and can lead one to success in not only physique goals, but also in personal and professional pursuits.

When an individual adopts bodybuilding as a lifestyle, the physique improvements can be maintained over the long term. A steady, consistent and daily approach will prevent the agony of short-term weight loss followed by a quick regain of weight and the accompanying depression and feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit-forming and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So lets not going to get too technical. Were just going to lay it out for you. First of all, you should eat smaller meals, 5-6 times per day, 2 -3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats.

Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.

Sources for protein include lean meats, fish, egg whites, low fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meats and do not fry them in fat. Remember to include a protein selection at each meal.

When discussing carbohydrates, it is vital to distinguish between the different types of carbs. For this discussion we will identify 3 different types of carbs: complex carbs include potatoes, yams, bread, cereals, grains, pasta and rice; simple carbs include most fruit and veggie carbs which include most vegetables and leafy greens.

Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group. A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately following your workout. Actually, it's critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.

Now to fine tune this diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

Let's take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three day off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our "carb" day (which isn't really that far off in the future) and then indulge at that time. The secret is to remain strict on the low carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be asking you what you are "on". The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the bodybuilding lifestyle. Engage in it and change your life, long-term and for the better.

Michael Russell

Your Independent guide to Body Building

Obesity is simply fatness in a degree higher than being overweight. The energy intake coming from food is stored as fat because the body does not use it. Obesity has quite an impact in ones physical health that many degenerative diseases are directly and indirectly linked to obesity as observed in the history of obesity. It may even have a much worse impact on a persons mental health. Throughout the history of obesity, its reputation varies from appreciation and the opposite among cultures and in time.

Take a look in the history of obesity and well learn that this is truly an age-old health condition. Ancient Egyptians are said to consider obesity as a disease, having been drawn in a wall of depicted illnesses. Perhaps the most famous and earliest evidence of obesity is the Venus figurines, statuettes of an obese female torso that probably had a major role in rituals. Ancient China have also been aware of obesity and the dangers that come with it. They have always been a believer of prevention as a key to longevity. The Aztecs believed that obesity was supernatural, an affliction of the gods. Hippocrates, the father of medicine, was aware of sudden deaths being more common among obese men than lean ones as stated in his writings. In certain cultures and areas where food is scarce and poverty is prevalent obesity is viewed as a symbol of wealth and social status. To date, an African tribe purposely plumps up a bride to prepare her for child bearing. Before a wedding can be set, a slim bride is pampered to gain weight until she reaches the suitable weight.

Throughout the history of obesity, the publics view and status of obesity changed considerably in the 1900s. It was regarded as unfashionable by the French designer, Paul Poiret who designed skin-revealing clothes for women. About the same time, the incidence of obesity began to increase and become widespread. Later in the 1940s, Metropolitan Life Insurance published a chart of ideal weights for various heights. They also advocated that weight gain parallel to age is not ok. The government and the medical society became more hands-on with obesity by initiating a campaign against it. This was preceded by a study of risk factors of cardiovascular diseases revealing obesity among the high ranks. Since then various diet and exercise programs have emerged. In 1996, the Body Mass Index (BMI) was published. This statistical calculation and index determined if a person is obese or not. At this time, obesity incidence have soared, led by children and adolescent obesity, tripling in just a few short years, greater than any number in the history of obesity.

Perhaps the most controversial is the independent film, Super Size Me. Released in 2004, Super Size Me was written, produced and directed by American independent filmmaker, Martin Spurlock in an exploration of the prevalence of obesity in the USA. He documented 30 days of his life in an experiment of eating only McDonalds food with completely no exercise. He began the project as healthy and lean but ended up overweight. It was later followed by several other documentaries and a few changes in the McDonalds menu. The history of obesity should be well studied so precautions can be practiced and thus prevent obesity from spreading.

Over the years and in the history of obesity, it seems to worsen despite growing awareness and combating techniques that it has been called an epidemic.

Milos Pesic is an expert in the field of Weight Loss and Obesity and runs a highly popular and comprehensive Obesity web site. For more articles and resources on Obesity and Weight Loss related topics, symptoms and treatments visit his site at:

=>http://obesity.need-to-know.net/

Many people that look for holidays in Spain are now booking it all themselves. Flight, apartment, villa or farmhouse and car hire. There has been an increase in this type of holidaymaker in recent years; almost 30% of all holidays to Spain are now DIY. Too many visitors are fed up with returning home from their package holiday with illness and complaints about the hotel or the package holiday company.

So what sort of property is being sought after by this growing multitude of DIY holidaymakers? The range is massive. Depending on size of the group travelling they could be staying in 4 or 5 bedroom villas, 3 bedroom apartments or in rustic farmhouses that have been renovated.

But what has all this got to do with golf resorts? For some reason non-golfers tend to stay away from booking a holiday on a golf resort. Yet they offer a great selection of accommodation; from villas and townhouses to apartments; from one bedroom to 6 bedrooms. Many of the resorts are not far from the beaches. The vast majority of people that book a DIY holiday also rent a car so getting around is much easier. Most of the golf courses are within a ten minute drive from the beach. Many of the properties are cheaper than beach-side properties. Some of course are more expensive, particularly penthouse apartments in the Marbella and Puerto Banus area. But like anywhere, generally speaking the more you pay the higher the quality of the accommodation and the golf resort.

Listed here are just a few of the numerous golf resorts in Southern Spain. Stretching from near Gibraltar in the west to Denia in the east. Most offer facilities other than golf so the non golfer can have an equally great stay as the golfer. To the west of the Costa del Sol is Costa Esuri golf resort. A magnificent new resort that offers a host of activities. With the Portuguese and Spanish Algarve close by what a great place to stay.

Los Arqueros golf resort is only 10 minutes from Marbella. It was the first golf course to be designed by Severiano Ballesteros. They offer a whole range of activities other than golf. Including saunas, gym, tennis, swimming pools, restaurant etc. Los Naranjos in Nuevas Andalucia near Marbella is one of Spains best golf courses. World famous golf course architect Robert Trent Jones Sr. Los Naranjos offers very similar facilities to Los Arqueros. Some properties can be viewed via the other links.

Further along the coast in Almeria and the Costa Blanca prices can be a little less, both in terms of green fees for the golfer and property rates for the general holidaymaker. Again most of the resorts in this area are only a short drive to the beaches. Almeria, Valle del Este golf resort Costa Blanca, Mosa Trojectum - Villa.

Villamartin and Las Ramblas golf resorts are well established resorts catering for everyone not just golfers.

Staying on a golf resort also opens up many others opportunities to do things apart from the beach every day. As many of them are a little inland they offer incite into life away from the beach. A short drive in any direction apart from towards the sea will find you in a small village with its quant little bars. Staying on a golf resort can offer an opportunity explore parts of Spain that far too many are unfamiliar with. Remember you DO NOT have to be a golfer to stay on a golf resort. BUT if you are, many of the owners can arrange your golf for you, sometimes at reduced rates.

I hope that this short article will offer some of you considering a DIY holiday to Spain to perhaps consider staying on a golf resort for a change. You never know you might even give golf a try! Enjoy your stay where ever you visit.

There are many properties available if you want to look for something just click on one of the above links. golf resorts covered on the web site: Los Arqueros, Los Naranjos, Mijas, Alhaurin, Miraflores, Esuri, Sotogrande, La Qunita, La Reserva de Marbella, Riviera del Sol, La Cala, Los Jardines de Santa Maria golf, Selwo Hills, Aloha Gardens resort, Valderama, Ribera del Rio, El Saladillo, Valle del Este, Alboran, Los Altos, Playa Gol, La Finca, La Manga, Mosa Trajectum, Las Ramblas, Villamartin, Playa Serena, La Torre, Oliva Nova golf, La Sella

My business is an internet based property rental site. Running for 6 years now it is one of the more popular rental sites for Southern Spain advertisers. I am always seeking ways of advising owners on how best to market their property here in Spain. It is in my interests as well as theirs that their property does well on my web site. Please take time out to look at it http://www.rentinspain.co.uk

And there are some excellent photos on this blog photos