It’s the holidays and it’s time to celebrate. Fortunately and unfortunately much of that celebration includes unhealthy eating choices and alcohol. Many of us too are the picture of perfect health all week, but as soon as the weekend hits we treat our bodies like a dumpster. Well next time you consider taking a sip of your favorite adult beverage consider this:

Alcohol is full of what are known as empty calories, or calories without nutrition. Empty calories are the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage. The calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage.

The calories found in the average alcoholic drink are very concentrated compared to many foods, and this actually causes one to inadvertently take in many more calories than would otherwise be consumed. Also, if you use anything other than water, club soda or diet soda as a mixer that is additional calories, fat, and carbs.

Wine and beer both have high carbohydrate content. Although the affects these various calorie types have on the body are different – carbohydrates release insulin, which can hasten fat storage, while fats will be stored directly in the fat cells – the overall result is added body fat.

Other negative effects of alcohol:

– Lowers inhibitions, making you more susceptible to over eating or eating unhealthy foods

– Increases appetite

– Can damage stomach, kidneys and liver

– Lowers testosterone

– And when you are hung over you aren’t typically motivated to work out

Here are some nutrition fact examples of drinks:

12 oz. Michelob Ultra

96 cals

3 carbs

12 oz. Bud Light

110 calories

7 carbs

12oz. Guinness

176 cals

14 carbs

12 oz. Miller Lite

96 cals

3.2 carbs

4 oz. red wine

85 cals

2 carbs

4 oz white wine

75 cals

1 carb

1 oz. vodka

64 calories

0 carbs

1 oz. whiskey

64 calories

0 carbs

So don’t spoil all that hard work on a few drinks. Hope this helps!!

Related Posts:

• Eating for Fat Loss and Muscle Gain
• The Easy Way to Count Calories
• Eating for Mass
• Holiday Tips – 2012 Edition
• Meal Timing Debate

It is a question I have had to answer several times. Is it worth giving up so much to get on to a bodybuilding stage? Are the sacrifices really worth the rewards in the end?

My first thought is that I don't see myself as giving up much at all. The way my program is laid out, I eat 6 meals a day. That's 42 meals a week. 41 of those meals are extremely strict (just protein, veggies, some of the meals containing starchy carbs) and 1 of those meals is a reward meal (I get to eat whatever I want). To me food is just fuel. Thus, having to eat strictly for 41 of 42 meals is not a big deal. I see no issue with it.

At the same time, to some people giving up sweets and other food pleasures is a huge deal. I would tell them that in the end having the satisfaction of knowing you were able to shape and mold your body into a body people are in awe of outweighs anything you give up. There is just an intense feeling that accompanies the changes your body goes through. On the way to where I am right now I've had many comments from people. They are amazed at my progress. It feels good to hear those things.

I definitely see the sacrifice issue. I have to make tough choices. I can't eat the same meals my family eats. At first my youngest children were very bothered by this. At some point they began to understand what was going on and embraced it.However, it is definitely a sacrifice. It is one of many reasons the reward meal exists. It is the one meal that I can splurge and eat what my family is eating without having any guilt over it.

I believe in what I am doing. It has long been a goal of mine. I have had struggles reaching those goals, but I can see the light at the end of the tunnel now. Thanks to the help of a great adviser and my own discipline to get where I want, I am heading down the path towards completing this major life goal. I am excited to see the pictures of myself up on stage when the time comes. I am excited to see what my body will look like. Right now I can only imagine it, and that image is incredible if you ask me!

Related Posts:

• Meal Timing Debate
• How to Change Your Life by Changing How You Eat
• Planning to Cheat
• How to Win With Meal Planning
• Eating for Fat Loss and Muscle Gain

Planning to cheat is something that everyone should do. I have been working very hard on maintaining strict nutrition so that I can burn off maximum fat. However, my adviser tells me that I need to have one planned reward meal every week. He has explained the numerous benefits that occur as a result.

The fact is that reward meals tend to make me feel guilty. It is a mental thing that I need to get past because the science behind the reward meal is definitely strong. The periodic increase in calories increases your leptin levels, which enables you to be more efficient with burning fat. The concept is sound, but it is hard on me mentally.

I need to get past the mental hurdle because I know I need the reward meals in alot of ways. When you spend weeks at a time eating the same thing, the reward meal enables a small amount of variety to creep into your diet. The reward meal also allows you to eat a meal with your family that matches what they are eating. Additionally, having the planned reward meal on the horizon makes it easier to stick to the healthier meal plan all week long. Thus, the benefits clearly outweigh anything else. Time for me to just get over it!

This week was my first planned reward meal. I prefer to call it a reward meal while others call it a cheat meal. To me, the more positive approach is better mentally. I wondered if I would wind up craving all sorts of bad things, but honestly I just ate my meal and felt satisfied afterwards.

If you are not currently including regularly scheduled reward meals in your plan you should definitely think it over. There are scientific benefits as well as mental benefits to the planned reward meal. You won't be sorry that you've included one on a weekly basis and will likely see your results skyrocket.

Related Posts:

• The Easy Way to Count Calories
• Is It All Worth It?
• How to Change Your Life by Changing How You Eat
• How to Win With Meal Planning
• Cheat Your Way Thin