Gain Muscle Nutrition - Food Tips to Gain Muscle Right

Food intake is one of the major key to achieve the health and of course the body you want. Whether you are in the body building group or just plain wants to lose pounds. By eating the right food, you will sure that you will not only get the body you want but your health will also be in good hands. In this article you will learn many things about gain muscle nutrition.

Fist thing first, if you already consuming healthy foods, then just continue it or better to add more nutritious food on it. You must also select foods that are high in calories for added energy and stamina. Calories will help you gain healthy muscle. You should also include more starch rich foods such as potato, pasta, legumes and whole grains. You should include some protein rich foods on your diet such as tuna and grilled chicken.

Another thing you should consider in gain muscle nutrition, is that you should have small amounts of fats but avoid too much sugar and sweets. This will only make you gain more fat than muscle. Last thing is that you should stick to the program designed for you. Don't just stick to your diet, move around and do your work outs but don't forget to rest your muscle even once a week. Resting will help ease pain and aches and you will not overwork it. Follow these simple tips and you will soon have the body you want in no time at all.


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Article Source: http://EzineArticles.com/expert/Peter_Pettigrew/433543

4 Tips to Gain Muscle Lose Fat and Look Like a Fitness Model

So you're ready to lose fat

So you have been lifting weights for a while and put on some size but in the process through the extra calories you have been eating your now carrying a bit more fat than you would like. Lets face it to get a fitness model physique you need to have low levels of body fat but to do this you don't want to sacrifice your hard earned muscle.

With that in mind here are 4 tips that may actually help you gain muscle lose fat and give you the look that makes all the effort worthwhile.

1 - Give yourself plenty of time to get lean

If you leave the decision too late to start losing fat and you only have a couple of months to get in shape then this means a really strict low calorie diet and lots of cardio. This combination will get rid of fat quickly but make it very difficult to retain your muscle mass and is more likely to reduce it. Therefore to gain muscle and lose fat you want to have at least 3-4 months to get super-lean without losing or even gaining muscle. By going slower you only have to create a slight calorie deficit and aim for 1 to 2 pounds a week fat loss. This will mean building muscle is still possible.

2: Time to clean up the diet but keep it real

So first thing to do is clean up the diet. However if you have planned well in advance then this won't have to be as strict as you are only looking to lose small amounts of fat each week. Also if you go to severe too soon you simply won't be able to maintain this discipline for long enough. A good rule of thumb is to make 80% of your meals clean and low calories with the rest made up of treat/normal meals. To lessen the impact of these more relaxed meals I try to time it so I have them after a good hard workout. If working out in the evening then try to reduce the carbs in the day before so that you are more primed to burn body fat for energy rather than the energy from your food.

3 Keep the weights heavy to gain and retain muscle

The reason you want to carry on lifting heavy weights is to keep making strength gains and progressing enabling your body to hold onto that hard earned muscle. If you start going to light with higher reps your body doesn't have any reason to keep or build anymore muscle mass.

4 Time to crank up the cardio but use high Intensity Interval Training

I am firm believer that Interval Training is the most efficient form of cardio to burn body fat without losing muscle. You only have to look at the physique of a sprinter to see the effect of short intense bursts of effort followed by rest periods. Sprinters train using high intensity interval training and yet manage to have lots of muscle mass and low levels of body fat which is a clear indicator to me that this approach works.

A quick example routine of this is to warm up for 5 minutes then do 30 seconds of sprinting followed by 90 seconds at a recovery pace. Repeat this for 20-25 minutes. Apart from burning body fat I have actually gained muscle in my legs doing these types of routines.

These tips will help you gain muscle lose fat and develop a stand out physique so make sure to give them a try.


Howard Standring is a Personal Trainer who runs http://energiafitness.com based in Southern Spain.

I am Howard Standring a Personal Trainer who lives in Southern Spain. I coach and advice men and women of all ages to help them achieve a lean attractive body that lasts for life.

For more workouts, advanced fat loss tips and muscle building advice to look like a Hollywood star or fashion model visit my blog http://www.energiafitness.com.

Article Source: http://EzineArticles.com/expert/Howard_Standring/364079

Muscle and Weight Loss - Gain Muscle, Reduce Fat

This article is being examined by two groups of people: People who desire to lose some fat and people who do not, but want to build muscle.

Which one are you?

There are far too many disadvantages to being overweight. It causes negative stress on our heart and weakens our organs. It does little for our figure, making us less attractive than we really are.

The great news though is that it is possible to lose fat. In order to reduce the amount of fat it is important that you remain dedicated. You will need to start and maintain an effective diet or workout routine that you have chosen.

Fat does not appear overnight. Fat is like pockets of fuel which your body has stored away. Until you get around to using these layers of fuel, your body is going to just keep carrying them. You will have to burn those unnecessary calories up to reduce the fat reserve .

As scientists have repeatedly informed us, ensuring a balance in your diet and exercise routines will allow you to lose weight. Sadly, most scientists fail to outline how exactly this balance should be attained. Consequently, a high number of people embark on wrong diets with the expectation that it will accelerate the process of weight loss. In the end, they hardly ever work.

However, there is one way that shows real fat loss and that is, the human muscle. If the human muscle is an engine, then calories is the fuel on which it is run. The existence alone of your muscle - not use, ensures that you burn more calories every day, even if you do not do anything. Increasing your muscle mass means you will be able to burn even more calories every day. This will allow you to effectively alter your muscle-fat ratio to healthier limits.

Virtually everyone can use this muscle gain, fat loss approach. It does not matter how old you are or what your sex is. With muscle up and fat off, your metabolism will improve. Gaining weight will be harder once you have an increased metabolic rate. Eating some sweets will no longer mean a sentence to the fat farm.


Obviously, for you to get a successful muscle up-fat off result, it is important that you include a tested fitness plan as your workout routine. Using a successful training program will get even greater results. There a professional coach will be able to guide you on all the ways you can go about getting your body into the right class of fitness. I definitely recommend checking out the muscle and weight loss [http://muscleupfatoff.com/quick-weight-loss/muscle-and-weight-loss/] principle.

Robert Fox has reviewed several bodybuilding programs analyzing along the weight loss component, the fat reduction element or the quest to gaining muscle mass, on Programs for Building Muscle and Losing Fat.

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Article Source: http://EzineArticles.com/expert/Robert_M_Fox/506809

How to Gain Muscle and Lose Fat at the Same Time

In bodybuilding, there is a common belief that it is impossible to gain muscle and lose fat at the same time. Many bodybuilders believe that you should only focus on one of these goals. Either lose fat by doing loads of cardio and dropping your calories by 500, or else eat 500 calories more than normal and start lifting weights to gain muscle.

However, neither of these goals is totally ideal. If you lose fat by cutting your caloric intake and doing loads of cardio, you will produce a body that is thinner than before but not visually appealing. You will simply be a smaller version of what you were in the beginning. Gaining muscle means eating more food but that often means putting on some fat, too. Lifting weights while eating like that will produce a a much more muscular frame but with puffy, bloated-looking muscles and a stocky frame that is also not what most people are looking for.

The vast majority of people who hit the gym to transform their bodies, other than the serious meatheads who want to be the next Schwarzenegger, are people who are looking to create the hot, sexy, "GQ model" look, with well-developed but reasonably-sized muscles, a six-pack and a hard, lean appearance, so that the muscles look angular and "cut", as though you were a diagram of the human musculature. This appearance is not created by following either of the pieces of advice given above for building muscle or losing fat.

The secret to creating this look is to follow a program that emphasizes three stages -

1/ Heavy training that gets you strong

2/ Muscle building work to increase size

3/ Metabolic bursting, HIIT and steady-state cardio to burn fat

Do all three of these in THAT order and you will produce that "GQ" body. Let's go into details now!

1/ Heavy training - spend at least the first month pushing and pulling some serious weight. Focus on intensity (how much weight) and volume (how many sets). I would recommend 5 sets of 5 reps at a minimum of 80% of your 1-rep max. You can do some exercises at a higher number of reps to increase size a little bit but make sure that you spend most of your time getting strong. Increase the weight by 20% each week if you can. Just do a little cardio if you must (for example, if you are seriously overweight). Focus on the traditional heavy compound exercises that train the whole body - pull-ups, push-ups, pull-downs, squats, deadlifts, bench presses, rows and lunges.

2/ Training for size - spend the second month focusing on increasing the size of your muscles. Ease off on the heavy training by reducing it to no more than 20% of your time at the gym. Increase reps to 8-12 and decrease sets to 3-4 max. Decrease weights to 60% of your 1-rep max. Super-set upper and lower body exercises to maximize efficient use of time and regard the time when you are exercising your lower body as a rest period for your upper body m(and vice versa). Minimize rest periods overall to increase the workload on the body. You can incorporate more isolation exercises into your routine, such as bicep curls, pec-dec machine and other, more "wussy" exercises. Sleep at least 8 hours a night to maximize muscle recovery and growth. Take at least 2 rest days a week. Drink plenty of water to flush out lactic acid.

3/ Cardio - in the third month, focus more on fat loss. Start circuit training by doing "heavy" exercises like pull-ups, push-ups, pull-downs, squats, deadlifts, bench presses, rows and lunges at high rep ranges with absolutely minimal rest periods with lighter weights. Do all 8 of these exercises in one circuit and focus on trying to complete at least 3 circuits in one gym session. Then hit the treadmill or stationary bike. Perform a 5-minute warm-up at 60% of your maximum intensity, then do metabolic bursting with a Tabata Protocol of 2o seconds at a minimum of 90% intensity, followed by 10 seconds at 60% intensity. Repeat this 30-second process at least 10 times (giving you 5 minutes of bursting). Follow this with High Intensity Interval Training (HIIT) by performing 2 minutes at 80% intensity and 1 minute at 60% intensity. Do this 3 times (9 minutes total). Then perform steady-state cardio for 10 minutes at 60% intensity, then a 1-minute cool-down at 50%. This gives you a 25-minute cardio routine to begin with. The metabolic bursting is anaerobic, meaning that it takes place "in the absence of oxygen", which forces your body to go to its fat stores to give you the energy to complete the exercise. The HIIT, then moves the fat into the blood stream, where it is available to give constant supplies to the body during the longer high-intensity 2-min sessions. Finally, the steady-state moves the fat from the blood into the kidneys. Drink plenty of water. This will flush out the fat from the kidneys into the bladder. When you urinate, it will move out of the body and be gone! As the month continues, increase bursting to 20 times (10 minutes), HIIT to 5 times (15 minutes) but keep steady-state at 10 minutes. With a three-minute warm-up and two-minute cool-down, that gives you a 40-minutes workout to aim for by the end of the month.

Do all this and you will get the hot body of your dreams!


Oliver Chapman is an up-and-coming expert on Personal Development who specializes in Health, Wealth and Relationships. This article belongs to Health. To discover all of "Olly's Six Principles" to achieving your dream life, sign up for his five-part e-mail series and ongoing newsletter giving tips and advice by copying and pasting the link below into your web browser -

forms.aweber.com/form/70/719421870.htm

Visit his blog at [http://www.ollyspersonaldevelopment.com]

Article Source: http://EzineArticles.com/expert/Oliver_N_Chapman/1935522

Why Not Try the Quick Way to Burn Fat, Gain Muscle and Lose Weight?

If you are making changes in your workout and diet program for this year let me show you the quick way to burn fat, gain muscle and lose weight in order to jump-start your program. If you been doing a lot of long-duration low intensity aerobic exercise to burn fat, that's great if you combine it with alternate days of strength training to build or maintain muscle mass.

The problem with long-duration low intensity aerobic exercise is that it burns fat temporarily. As the old joke about Chinese food; an hour later your body thinks it needs more fat to keep it healthy so it sends out signals to increase fat storage after your workout is done. This is why performing long drawn out hours of aerobic exercise really won't get to efficient fat loss .

Instead of doing aerobic exercise for fat burning, incorporate a walking program three days a week to complement your high intensity interval training regimen. The walking program won't burn fat as fast but it will definitely help to switch your body over from burning carbs all day long for fuel and get you into burning stubborn belly fat.

If you mix it up a little bit by performing short duration high-intensity aerobics such as jump rope workouts for 15 minutes or wind sprints, you will have a well-rounded fat burning program. Just be sure to drink a lot of water and get lots of rest to allow your body to recuperate and repair your cells.

So you see utilizing high intensity interval training allows your body to fire up on all cylinders. Not only are you influencing your hormonal level to increase the production of muscle building factors, you're also increasing your metabolism while burning fat as well as initializing the thermic effect for long-term fat burning. I hope you're able to take this information and implement a quick way to burn fat, build muscle and lose weight.


This simple solution to get rid of fat [http://fatburningworkoutsforboomers.com] and build muscle at the same time requires careful coordination and diligence. You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free training on body fat burning, feeling great and getting fit.. click here [http://fatburningworkoutsforboomers.com].

Article Source: http://EzineArticles.com/?expert=Dennis_Francis

Lose Fat, Gain Muscle: Diet Tips From Scholarly Research

How to lose fat - where do I start?

There is so much conflicting advice and tips about how to lose fat and gain muscle. It can be difficult to know who to listen to. However, when it comes to losing fat and gaining muscle, the scientific research about diets and dietary intake doesn't lie. If you want to know how to lose fat and gain muscle, there are some great diet tips for success that can be found in scholarly research investigations. Successfully losing fat and gaining muscle may just be the most rewarding thing you do to feel good and look great.

How to lose fat - Fad diets aren't the solution

Fad diets are a dime a dozen on the web, but I'm afraid they usually do not lead to sustained fat loss. The severe restrictions on the amount of calories you can eat are difficult to sustain and legitimate concerns have been raised about the safety of some fad diets.(1) Some forms of dieting, particularly those with extremely low calories can reduce your metabolism (the amount of energy your body burns to maintain itself). This is terrible if you want sustained fat loss.

How to lose fat - Don't ruin your metabolism

To lose fat, you will need dietary intake that meets your body's nutrient requirements for good health (vitamins, minerals, protein etc.). However, you will need to consume less calories than your body uses in a way that does not decrease your metabolism. In other words, you want to eat less calories than you burn... without your body making adaptations to reduce the amount of energy it burns. A good tip is to spread your meals into 5 or 6 small meals rather than 3 large meals (breakfast lunch tea). This is a good approach to maintain a fast metabolism. Just make sure you don't end up eating more calories than you burn.

Low Carb, Low Protein or Low Fat diets?

Calories (or energy) in food come primarily come from three macronutrients, Carbohydrates (carbs), Protein and Fat. Carbs and protein both contain approximately 4 calories per gram, whereas fat contains approximately 9 calories per gram. The amount of calories you consume is dependent on the amount of carbs, protein and fat you consume in your diet (remember this includes your drinks). Although some people may find it easier to maintain lower calorie intake when they stick to a certain type of diet (often low fat, or low carb), a systematic review of many studies found evidence that fat loss is dependent on the amount of calories you consume, but it didn't matter what proportion of carb, protein or fat made up their diet.(2)

How to lose fat and gain muscle - Diet summary

So your dietary intake of calories must be less than your body burns (in order for you to lose fat), but the evidence does not suggest that either low fat or low carb will result in more fat loss than the other.(3) However, if you are looking to build muscle, a low protein diet would not be advisable. Your body needs protein to build muscle. It's worth noting though that the amount of muscle you build is more dependent on the exercise you do, than the food you eat. Nonetheless both diet and exercise play central roles in helping you to lose fat and build muscle.


Dr. Michael McPhail is a clinical researcher with a fervent dislike of health and fitness scams and bad health advice. He is interested in promoting better health and wellbeing. He writes reviews for websites reviewing health, fitness and weight loss related programs that are available online. If you are primarily interested in weight loss, check out his reviews here. If are primarily interested in gaining muscle you can check out his reviewshere.

References

1. Baldwin EJ. Fad diets in diabetes. Br J Diabetes Vasc DIs 2004;4:333-7.

2. Sacks FM, Bray GA, Carey VJ et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med 2009;360:859-73.

3. Day C, Bailey C. Which weight loss diet? Br J Diabetes Vasc DIs 2009,9:43

Article Source: http://EzineArticles.com/?expert=Michael_McPhail_Ph.D.

Why Not Try the Quick Way to Burn Fat, Gain Muscle and Lose Weight?

If you are making changes in your workout and diet program for this year let me show you the quick way to burn fat, gain muscle and lose weight in order to jump-start your program. If you been doing a lot of long-duration low intensity aerobic exercise to burn fat, that's great if you combine it with alternate days of strength training to build or maintain muscle mass.

The problem with long-duration low intensity aerobic exercise is that it burns fat temporarily. As the old joke about Chinese food; an hour later your body thinks it needs more fat to keep it healthy so it sends out signals to increase fat storage after your workout is done. This is why performing long drawn out hours of aerobic exercise really won't get to efficient fat loss.

Instead of doing aerobic exercise for fat burning, incorporate a walking program three days a week to complement your high intensity interval training regimen. The walking program won't burn fat as fast but it will definitely help to switch your body over from burning carbs all day long for fuel and get you into burning stubborn belly fat.

If you mix it up a little bit by performing short duration high-intensity aerobics such as jump rope workouts for 15 minutes or wind sprints, you will have a well-rounded fat burning program. Just be sure to drink a lot of water and get lots of rest to allow your body to recuperate and repair your cells.

So you see utilizing high intensity interval training allows your body to fire up on all cylinders. Not only are you influencing your hormonal level to increase the production of muscle building factors, you're also increasing your metabolism while burning fat as well as initializing the thermic effect for long-term fat burning. I hope you're able to take this information and implement a quick way to burn fat, build muscle and lose weight.


This simple solution to get rid of fat [http://fatburningworkoutsforboomers.com] and build muscle at the same time requires careful coordination and diligence. You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free training on body fat burning, feeling great and getting fit.. click here [http://fatburningworkoutsforboomers.com].

Article Source: http://EzineArticles.com/?expert=Dennis_Francis

Why Not Try the Quick Way to Burn Fat, Gain Muscle and Lose Weight?

If you are making changes in your workout and diet program for this year let me show you the quick way to burn fat, gain muscle and lose weight in order to jump-start your program. If you been doing a lot of long-duration low intensity aerobic exercise to burn fat, that's great if you combine it with alternate days of strength training to build or maintain muscle mass.

The problem with long-duration low intensity aerobic exercise is that it burns fat temporarily. As the old joke about Chinese food; an hour later your body thinks it needs more fat to keep it healthy so it sends out signals to increase fat storage after your workout is done. This is why performing long drawn out hours of aerobic exercise really won't get to efficient fat loss.

Instead of doing aerobic exercise for fat burning, incorporate a walking program three days a week to complement your high intensity interval training regimen. The walking program won't burn fat as fast but it will definitely help to switch your body over from burning carbs all day long for fuel and get you into burning stubborn belly fat.

If you mix it up a little bit by performing short duration high-intensity aerobics such as jump rope workouts for 15 minutes or wind sprints, you will have a well-rounded fat burning program. Just be sure to drink a lot of water and get lots of rest to allow your body to recuperate and repair your cells.

So you see utilizing high intensity interval training allows your body to fire up on all cylinders. Not only are you influencing your hormonal level to increase the production of muscle building factors, you're also increasing your metabolism while burning fat as well as initializing the thermic effect for long-term fat burning. I hope you're able to take this information and implement a quick way to burn fat, build muscle and lose weight.


This simple solution to get rid of fat [http://fatburningworkoutsforboomers.com] and build muscle at the same time requires careful coordination and diligence. You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free training on body fat burning, feeling great and getting fit.. click here [http://fatburningworkoutsforboomers.com].

Article Source: http://EzineArticles.com/?expert=Dennis_Francis