"IT'S NOT A SHORT TERM DIET. iT'S A LONG TERM LIFESTYLE CHANGE."
Welcome to the ASA! Body experience, where fitness is a journey, not a destination!
Below is a set of dietary recommendations. These are not personal nutrition prescriptions; but suggestions for healthy dietary habits that may be effective in conjunction with regular exercise.
Please be sure to consult with your physician and/or nutritionist.
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Leafy Green vegetables
Baked or grilled lean meats
3 meals and 2 small snacks daily
About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
NUTRITION PER BODY TYPE
GOAL: MASS GAINS
Nutrition: Carbohydrate-heavy nutrition. A calorie surplus is needed to build mass.
The diet should consist of plenty of protein and good fats, and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
GOAL: WEIGHT LOSS
Nutrition: Disciplined nutrition is particularly important, a diet low in carbohydrates and fat. However, this body type needs a lot of protein for muscle building, as well as plenty of fruits and vegetables. Portion control will be very important. Make sure to drink plenty of fluids, too.
GOAL: SPORT CONDITIONING
Nutrition: Carbohydrate-heavy diet during the day, reduced carbohydrate consumption in the evening. The diet should consist of plenty of protein and good fats, and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
This is YOUR challenge! YOUR goals!
Hold strong to a clean diet for no less than 6 consecutive weeks. Combine it with A MINIMUM of 3 hours of medium-high intensity exercise every week!
A FEW HERBS TO BOOST YOUR HEALTH JOURNEY
Ginger is a common herb people use to treat everything from colds and digestion to migraines and hypertension. It’s known for its anti-inflammatory effects that are similar to ibuprofen. Ginger also stimulates digestion, and suppresses your appetite. These properties lead some people to believe that ginger may promote weight loss. The medical literature indicates that ginger can work along with a healthy diet and exercise to help you reach a healthy weight
Turmeric has been known to hold the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
Cayenne pepper has a long history of medicinal use as a digestive aid. Today it’s used more widely to treat pain. The capsaicin in cayenne peppers has metabolism-boosting properties making it a good addition to your diet during your fitness journey.
Omega-3 fatty acids, the primary component in fish oil, are healthy fats that your body needs. Omega-3s may help prevent chronic inflammation and ease symptoms associated with arthritis pain. Fish high in omega-3 include herring, mackerel, salmon, and tuna. Fish oil is known to aid both heart and mental health.
Beyond being a tasty beverage, green tea is a centuries-old herbal remedy high in antioxidants that have many health benefits, which may include improved brain function, fat loss, protecting against cancer, lowering the risk for heart disease
Rosemary has been praised for its medicinal benefits like relieving muscle pain and treating indigestion.. Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation. The aroma from rosemary can improve a person’s concentration, performance, speed, and accuracy and, to a lesser extent, their mood. Scientists have found that rosemary may also be good for your brain. Rosemary contains an ingredient called carnosic acid, which can fight off damage by free radicals in the brain.
The following herbs will NOT cure any ailment or facilitate weight loss when used in isolation. These are suggested natural supplements designed to enhance health and wellness when combined with a clean dietary habits and regular exercise.