Wilk 1 Nicholas Wilk Professor Suzanne Ingram English 1102 1 April 2013 Obtaining A Toned Physique In the fitness

world, many people try to learn what is the fastest way to obtain the in-shape or attractive body. The major portion of how to obtain a toned physique is the type of food that should be consumed. There are many marketed diets and claims that arouse from a consumers busy routines and or lack of motivation to eat proper nutrition. As a college student tries to understand how to manage their schedule and budget, it becomes extremely difficult. It is still very possible to reach this goal under these conditions. The process to achieve a fit body involves an understanding of what foods should be consumed, coinciding with exercising, to reach the goal that is desired by the college workout enthusiast. In order to obtain any fit form that is desired for ones body, the student must follow a nutritious diet that contributes to daily aerobic and anaerobic exercises. These exercises enhance physical stature and cause productivity for the heart, lungs, and muscles. It is a long procedure to reach a healthy, attractive body, but the results help to boost ones image and active lifestyle. Before figuring out what needs to change in ones diet, the body in its current state must be examined. This could be for students who have been already been doing rigorous anaerobic workouts or only beginning a workout routine. Every person comes from different levels of experience. I myself have truly begun working out consistently my freshman year of college. Defining muscles on the body involves

Wilk 2 losing weight in areas that obtain fat from overconsumption, with or without muscles. This is why I wanted to observe where excess fat laid around my body so I could have an area of focus during routines. Fat is distributed in two ways on the body; central fat [fat around the abdominals and waist; more common in men] or peripheral fat [fat around hips and buttocks; more common in women] (Katch 833). It is also known that the term big-boned refers to people whose fat is distributed all around their body to make it seem as though they have a larger skeletal structure. The causes of ending up in such states of poor physique can derive from hereditary or individually acquired causes. Obesity is said to be passed down onto the next generation, which can be stopped if following a healthy lifestyle. For an individual, overconsumption or poor consumption of the necessary amount required a day would add bulk to the body. Causes for this can include laziness, cost of food, and the convenience of food in some cases. It is best to remember that cheap fast food causes a faster exhaustion during exercise (McArdle 17). For workout enthusiasts who could not resist delicious campus fast food after a gym session, consider how a McDonalds milkshake contains 12 teaspoons of sugar, which contributes to the average of 25-35 kilograms of table sugar eaten a day; twice the amount recommended by the health experts (Katch 14). The indulgence of poor foods will add to the hormone insulin in your body (Freudenrich 3), causing the issue of an undesirable body. Now that the current body shape and state of nutrition has been realized, the proper nutrition can now have a clearer beginning. The first nutrient that is mentioned is the purest and most vital in the world. Water keeps the body cool, runs our bodily systems, and keeps us energized. It is a necessity in all cases, especially

Wilk 3 when working out. Another great effect is that it rids of all waste in the digestive system (McArdle 75). Compared with other beverages, plain water has no added sugars, high fructose corn syrups, and many other chemicals. These drinks [that have water in them] are able to exhaust the body faster than normal, like fast food items hat contain great amounts of trans-fats. It is best to drink water throughout many times of the day for a continuously functioning body. Drinking water after waking up, before each meal [makes the consumer fuller], before and after workouts, with daily snacks [hunger could be a sign of thirst], and throughout the day (Alexander 1-5). There will be less of a concern for dehydration, illness, and water weight [retaining water in the body] if properly consuming this natural beverage. Other macronutrients that come in liquid and edible forms are protein and creatine. The purpose of protein for exercise is to rebuild muscle tissue. Athletes have been told that we need to be eating great amounts of protein in order to gain muscle mass. This in fact is not the case. Athletes are eating two to three times more protein than recommended, which can lead to a strained liver function (Katch 34). The recommended amount of protein per kilogram of body is .83 grams (McArdle 34). For an individuals specific amount of protein a day, their body mass is multiplied by .83 grams. Major protein contents include meats, fish, poultry, and egg whites. Whey protein has been a concern for many people that try to increase muscle mass. My recommendation is to not find proteins that involve consumption of 1000 calories a day, etc. Depending on the protein recommended for ones body, look for the proper amount of whey protein and consume the product after an anaerobic workout. This will help to rebuild the tissue for the next session. Protein

Wilk 4 shakes are very common for college students to have for dinner and after workouts. After my gym session, I usually drink my shake in my room for schedule purposes. Creatine is said to be a substance that allows for more repetitions and weight increase during resistance training. It aids for the body to reabsorb tissue in order to accelerate ATP [body molecule that creates energy] for greater high intensity exercise (Hargreaves 25). It has shown to be effective, but will add weight to ones body. This is why there needs to be a balance of cardiovascular and weightlifting exercises. In my own personal experience, I am on a workout program called Big Man On Campus that consists of three aerobic days and four anaerobic days. The three aerobic days help to burn fat while the four gym days help to increase lean body mass. Both creatine and whey protein have been successful when following the program. Days without cardio will backfire the entire purpose of toning the physique. The reversibility principle states that when no exercise occurs for a period of one to two weeks, metabolic and exercise capacity is reduced from the progress that was made (Katch 463). This is where time management must play a role if consuming these products. For other food sources, this is when students must rely on the campus dining services for nutrition. There are many tempting and expensive options, but it is still possible to consider the right food choices. Carbohydrates and lipids are useful for gaining energy. These types of foods seem confusing because it has been said that carbs are unhealthy for the body. This is not true for all carbohydrates. They primarily serve as an energy gain during high-intensity exercise. Glucose (made from carbohydrates) is increased by the liver and sent to active muscle; simultaneously, muscle glycogen supplies the predominant carbohydrate energy

Wilk 5 source during the first stages of exercise (McArdle 15). The main concern is what type of carbs should be eaten and how much of it. Some products that are advertised as healthy are doing the opposite for their claim. In a recent study, it has been shown that whole-wheat products convert to large amounts of sugar. The type of grain that should be eaten is sprouted grain for pastas, granola, hummus, etc. Grains like rice, millet, quinoa, and sweet potato have been proven to be healthy. Fruits and vegetables are also very nutritious and should be consumed everyday. As long as there is a good balance of protein (meats, fish), carbohydrates, and fruits, an individual will have better success with obtaining a toned physique. These foods may have fat in them but it takes good fats such as monosaturated fats to rid of bad trans-fats (Smith 1). Oils such as hydrogenated, canola, and vegetable, and margarine oils are saturated fats that increase cholesterol. Foods such as nuts, olive oil, guacamole, and peanut oil are monosaturated fats that are good for your cholesterol and heart. For the amount that the body can take in at one time, it is simple to know that consumption of a meal should end whenever ones stomach is full. If following a workout schedule involving both cardiovascular and resistance exercises, the food intake will become much greater. Overconsumption of food will immediately turn into insulin for fat storage. Eating in moderation allows for a smooth digestive track, along with high intensity exercises that will keep the body systems productive. There may be concerns due to many claims for fitness health but this research was found in official sources relating to health. Your dream body is possible to get, if you stick to the routine and nutrients.