Sunday, June 26, 2011

How to Eat to Build Muscle and LoseFat?

How to eat to build muscle and lose fat?

Good nutrition is important for overall health, which is a nice bonus. It is as important as any exercise regime in a good bodybuilding program.

Here is a quick guide to what foods and in what amounts you will need to grow new muscle and preserve the muscle you’ve already built.

The first step is to change your eating patterns — the size and frequency of your feedings. Instead of 2-3 big meals, you’re going to eat more meals more frequently throughout the day (but the portions will be smaller).

The idea of this is to increase your metabolism. This will help you burn fat – in fact after four hours or so without food, your body switches into catabolic mode, where you begin to accumulate fat; a holdover from the days of being hunter/gatherers who literally didn’t know where their next meal was coming from.

Instead, eat about every three hours (4-6 smaller meals a day).

What should I be eating?

Good question. Balance is the key when trying to build muscle. You want protein, carbs and fat in every meal.

Getting all three at once helps your body make the most of each element and gives you sustained energy without “crashes”. The ratio you should be aiming for is roughly 40% of carbs, 40% protein and 20% fat.
How many calories?

Are you thinking, “What about calories, don’t those matter?”

What you should be looking for in terms of calories is an alternating pattern of low calories (about 2000 for men and 1200 for women) for two weeks followed by higher calories for two weeks (about 2500 for men and 1500 for women).

Doing your calorie intake like this will help you lose fat and build lean muscle mass — just what every bodybuilder desires. (You should send these numbers upwards somewhat if you are doing energy intensive training such as running.)
Ok, what can I eat then?

Are you now thinking, “OK, so what specifically are good things to eat while building muscle?”

You’ll want both simple and complex carbohydrates – while I don’t have enough room here to go into an entire nutrition plan, here are a few ideas:

- Simple Carbs: Fruit is your best bet for simple carbs; whatever fruit you like is fine here. As for complex Carbohydrates: Oatmeal, sweet potatoes, rice, broccoli, spinach.

 - Proteins: Eggs, tuna, skinless turkey or chicken, very lean beef.

 - Fats: Stick with the healthy oils such as fish oils, olive oil, canola oil, and flaxseed oil, as well as (natural) peanut butter – this is also a good source of protein.

 - Last but not least, water - get plenty of water to keep your system flushed of toxins and adequately hydrated.

If you follow everything in this article it will get you started on your way to a nutritious diet for lean muscle building.

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Monday, June 6, 2011

Easy Weight Loss Tips

If you’re looking for easy weight loss tips, you’re going to find here. These are going to be some tips you can put to use right away in your life, starting today, that will automatically force your body to start burning more calories than you’re eating.

If you’re willing to change the way you do something. You can achieve a lot in your life. If you change the simple ways in which you do every day things, you too can enjoy easy weight loss.

You can walk an extra mile or two a day with this tip, here’s how it works out in a typical day: When you go to work, grocery or coffee you park away from the door.
Parking far away from the buildings you go into is simple ways to burn more calories each day

There are plenty of ways to burn more calories each day — if you just look for them:

  • Take the stairs instead of the elevator everywhere you go.
  • Stand up for 15 minute periods while working at your desk.
  • Walk to places in town if you live in town instead of driving.
  • Put down the remote and GET UP to change the channel on the T.V.
  • Ride your bike to work instead of drive?

Changing your daily eating habits will put your body into weight loss mode easy. You can still enjoy all the different foods you want — just enjoy them at certain times per day. What I’m referring to here is intermittent fasting — it’s a simple way to eat all the foods you love — but lose weight at the same time.

I’ve written about Fasting for Weight Loss on this blog.

It’s easy, here’s the most concise, easy to understand way to lose weight without changing what you’re eating or dieting. Your ability to burn fat daily without trying is simply limited by your imagination. The fact is: we as a species were not created to need diets and exercise. 

I hope you enjoyed it and now you know what to do if you want really easy weight loss.

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