The Warrior Diet is based on the 2001 book of the same name, written by Ori Hofmekler, a former member of the Israeli Defense Force and a previous health editor at Penthouse magazine. A revised version of the book was published in 2007. The Warrior Diet focuses mainly on when you eat rather than what you eat, and it is also a total exercise and fitness program. Hofmekler advocates a more complex system of muscular development rather than simply muscle gain.
Function
The purpose of the Warrior Diet is enhancing fitness with eating patterns and exercise, according to Diet.com. The program is designed to decrease fat, boost the development of muscle tissue, stimulate the immune system and slow the aging process. The eating pattern should involve a daily cycle of 20 hours of undereating and four hours of overeating in the evening.
Benefits
Muscular development, as defined by Hofmekler, does not always involve gaining muscle mass. It includes improvements in muscle strength as well as in endurance, speed and agility. However, following the Warrior Diet can also help you gain muscle by increasing the impact of natural, endogenous anabolic hormones via suitable diet and exercise and by consuming the most nutritious foods and supplements for muscle building.
Specifics
To speed muscle growth, cycle between three to four days of extreme overeating and two to three days of moderate to extreme undereating, advises Hofmekler. After a few weeks, you should notice significant muscle gain. Another way to build muscle is to cycle between days of eating a high-protein diet and days of a low-protein diet, as this enhances protein utilization and prevents muscle loss. Cycling between high-carbohydrate and high-fat days maximizes fat burning during exercise, according to Hofmekler.
Considerations
Athletes and bodybuilders who train during the day should eat recovery meals after exercising for muscle gain rather than waiting to eat until the evening, advises Hofmekler. These meals should contain about 15 to 30 g of protein and 5 to 10 g of carbohydrates. Otherwise, eat raw fruits and vegetables during the day.
Tips
Use filtered water for drinking and cooking on the Warrior Diet, and eat carbohydrates last in the evening meal to stabilize insulin levels in the bloodstream. Eat only organic, nonprocessed foods, because nonorganic produce and dairy products contain estrogens, says Hofmekler. Restrict your alcohol consumption as well, because alcohol interferes with the liver's estrogen-eliminating activity.
Member Comments