Successfully building lean muscle tissue can be a
challenge. So often people gain muscle only to add fat as
well. With 5 simple steps you can add size without adding
the weight you don't want.
1. Eat 4-6 small meals daily.
Spreading your calories out during the day keeps your
metabolism moving and your energy levels high. "It may be
the most important aspect in fat loss" says Bobby Hiatt,
online fitness trainer. It's also important to make sure
that each meal contains a balance of nutrients, namely
protein, carbohydrate and fat. Good sources of protein
include fish, lean meat, chicken, eggs, turkey, and whey
protein. Preferred sources of carbohydrates include fruit,
vegetables, beans, and whole grains. Olive oil, nuts
(including peanuts) and fish oils are a healthy source of
fat. If you're too busy to cook and prepare regular
high-protein, low-fat meals, then meal replacements (such
as Max-Meal High Protein) and nutrition bars (like Cyclone
Bars and Max-Meal bars) will help you to feed your body
with the nutrients it needs to burn fat and build muscle.
2. Choose the right carbohydrates.
Complex carbohydrates that are high in fiber (like whole
grains, fruits, vegetables, beans and nuts). Highly refined
carbohydrates like sugary cereals, cookies, chips, fizzy
drinks and chocolate bars have little nutritional value and
can easily be stored as body fat. Eat these foods in
moderation only. If you have cravings for chocolate,
Max-Meal bars will help to satisfy your cravings for rich,
delicious food without making you feel guilty.
3. Don't forget completely about the fat.
Despite the hype in the 80's and 90's, fat IS an important
part of everyone's diet and is necessary for fat loss. In
fact, the latest research shows that CLA, a type of fat
called Conjugated Linoleic Acid (known also as CLA), can
make losing fat and building muscle faster and easier. CLA
refers to a family of naturally occurring polyunsaturated
fats found primarily in beef, lamb, and dairy products.
Unlike stimulant-based fat burners, CLA is natural and
safe. Many previous trials show that CLA also has potent
muscle-building effects. Every fat cell in the body wants
to get big. What the CLA does is force that fat cell to
stay little by affecting a number of enzymes that are
ordinarily responsible for filling it with lipids. In other
words, CLA literally diverts the calories you eat away from
fat and into muscle tissue. .
4. Don't cut your calories too low.
Drastic calorie cutting attempts usually result in failure.
If you want lasting results and not just a quick fix, then
your best bet is to reduce the number of calories in each
meal, rather than skipping meals. A great and easy way to
do this is by replacing some of the starchy carbohydrate in
your diet with fruit and vegetables. For example, instead
of having a bowl full of cereal, cut the serving size in
half, and replace it with berries (such as strawberries or
raspberries). Using whey protein (such as Promax) and water
instead of milk will also help to increase the protein
content of your diet.
5. Give yourself one cheat day per week.
If you are eating "clean" 6 days a week, you deserve a
cheat day. Pick one day per week and save all your cravings
for that special day. Make a chocolate dessert, or have
some extra pasta with dinner. Whatever it is, after 6 days
of keeping your diet in order you deserve a day of eating
some of your favourite foods. Your body can handle it.
Remember that you can't gain a significant amount of fat in
just one day. It takes weeks of poor eating to add that
weight.
----------------------------------------------------
About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of http://www.liveleantoday.com -
visit the website for more information on weight loss, core
fitness programs, optimal diets, and online personal
trainer and dietician services. For more information on
products go to http://shop.liveleantoday.com .
No comments:
Post a Comment