How To Burn Fat / Build Muscle / Fitness / Weight Loss. The key to burn fat and build muscle in a weight loss diet is determining how and when to eat protein, fats and carbohydrates. The first step to burning fat and building muscle is to encourage your body to use its fat reserves for energy. That means if you eat a bowl of cereal for breakfast, your body will use the carbohydrates in the cereal to provide all the energy you need, burning no body fat. Most people eat more carbs and fats than protein, therefore, their bodies never get around to losing fat while maintaining muscle mass. In order to eat enough protein to maintain or build muscle (1/2 gram of protein for every pound of lean body weight), you need to eliminate foods that have sugar in them until you have reached your weight loss goal. This includes fruit and sweet vegetables like carrots and beets and starchy vegetables like potatoes and corn. Maintaining Muscle with Diet and Exercise. Protein is a building block used by every cell in your body. When you add more protein foods to your diet and greatly reduce the fats and simple carbohydrates (grains, starch and foods with sugar), you are encouraging your body to use stored fat for energy, while maintaining or building muscle mass. Any kind of aerobic exercise burns calories. Sustaining a fast walk for 3. This should be your minimum goal. To maintain and build muscle, power yoga or weight lifting are effective exercises. Eliminating Hunger By eliminating starches and sugar and keeping proper levels of protein, your pancreas and its proper release of insulin is stabilized allowing blood sugar levels to be easily maintained. When blood sugar levels are stable, cravings for sugary or sweet foods are all but eliminated, making it easier to attain your weight loss goal. Some examples of good protein are soy- based proteins, egg whites, chicken, turkey, fish and whey. Your body will continue using its fat reserves for energy throughout the rest of the day. For dinner, you can eat a small amount of vegetable protein and salad with salad dressing to taste or grilled, roasted or steamed vegetables. You can experiment with eating a very small serving of whole grains for dinner, which means, you are eating only one serving of carbohydrates in a day. Eliminating sugars from your diet is crucial during the time you want to lose weight. When you have reached your weight- loss goal, you can add carbohydrates sparingly back into your diet and still maintain good muscle tone. Foods to Eat to Gain Muscle & Lose Belly Fat . The best way to reach these goals, however, involves a healthy, balanced diet and regular strength- training and aerobic exercise. Fortunately, belly fat - - a common trouble area for overweight individuals - - is particularly receptive to to dietary changes and exercise. For best results, seek guidance from a registered dietitian. Whole Grains. Whole grains, such as brown rice, oats and spelt, are grains that have not been stripped of valuable nutrient content. They also supply plentiful amounts of carbohydrates, your muscles' main fuel source, and fiber, a non- digestible carbohydrate that promotes appetite control. Eating filling foods can ease the process of reducing your caloric intake, which is an important tool for shedding belly fat. For best results, replace refined grain products, like enriched breads, low- fiber cereals, instant rice and egg noodles, with 1. When purchasing breads, cereals and pastas, make sure whole grains are listed as the main ingredient. Fruits and Vegetables. Fruits and vegetables provide carbohydrates and rich amounts of vitamins, minerals and antioxidants. Many are also high in fiber, including berries, sweet potatoes, kale and broccoli. The American Dietetic Association recommends that men aspiring to build muscle and control body weight consume a calorie- controlled diet that emphasizes fruits and vegetables. Because fresh fruits and vegetables are rich in water and fiber, they contain fewer calories per serving compared to denser foods, like pretzels, candy and ice cream. In other words, eating more fruits and vegetables allows you to fill up on fewer calories, easing the process of belly fat loss. Lean, Protein- Rich Foods. Protein provides amino acids - - the building blocks of muscle. While the belief that more protein is better for increasing muscle isn't necessarily true, according to the ADA, your protein needs do increase to about 1. To avoid the health risks associated with saturated fat, such as abdominal obesity, heart disease and high cholesterol, choose primarily lean sources. Foods rich in protein, yet low in saturated fat, include beans, lentils, egg whites, low- fat dairy products, extra- lean meats and fish. For heightened benefits, opt for low- fat cooking methods, like broiling, steaming and grilling. Healthy Fat Sources. Fat supplies your muscles with energy during exercise. While people's specific needs vary, the ADA recommends that about 2. The healthiest fat sources are unsaturated, and include canola oil, extra- virgin olive oil, nuts, seeds, avocados and oily fish such as halibut, salmon and sardines. Limit unhealthy fat sources, such as margarine and other foods containing hydrogenated oils, which tend to promote belly fat. Because fat contains twice as many calories as protein and carbohydrates, keep your portion sizes modest. About the Author. August Mc. Laughlin is a health and sexuality writer with more than 1. Her work is featured in the Huffington Post, DAME Magazine, The Good Men Project and more. She specializes in eating disorders and loves connecting with readers and writers via her blog and social media. Weight Loss; More; Subscribe. Carb foods Muscle-Up Your Diet Here are 7 foods that will help you build muscle, lose fat. Including healthy fats in your diet is very important when you want to build muscle and lose body fat. Your 4-week guaranteed muscle meal plan Cut fat and build mass with this clean. Weight Loss. Burn Fat Fast. Everyone wants to know how to build muscle and lose fat at the same time. 2017 A Workout Routine ยท All Rights. Healthy Diet; Foods to Eat to Gain Muscle & Lose Belly Fat. Go Ask Alice!: Losing Fat and Building Muscle Mass;. The Good Men Project and more. Nutrition for muscle building, fat loss and. Intermittent fasting is an extremely popular weight loss tool. Lose Fat The 4-Week Lean Muscle Diet.
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