Build more muscle
Did you know that a muscular person burns more body fat than a regular guy in the street. Why? Because muscles need more energy and become more efficient at burning fuel for that purpose. The more lean muscle that you have the easier it is to burn fat and stay lean. Putting 4 or 5 pounds of solid muscle will do wonders for speeding up your metabolic rate. For the record, a pound of fat is also more bulky than a pound of muscle. So you can stay the same weight but look less bulkier, because you have substituted 5 pounds of fat for 5 pounds of muscle. By working out with weights you’ll help keep that mean and lean machine look definitely.
Workout in the morning
Working out in the morning is great for burning fat and here’s why. After an overnight fast your blood sugar levels are low as are your carbohydrate stores. Working out before you eat causes your body to start burning fat after as little as 15 - 20 minutes. So first thing in the morning is a great time for an aerobic workout or even a 1 or 2 body part session. On the downside is the fact that all this gives you a bigger appetite but the chances are that your metabolism will be raised throughout the day causing you to burn more fat.
Don’t diet too quickly
Set yourself a goal of losing 1- 2 pounds of body fat per week. No more because if you do the chances are that you will be losing muscle tissue as well as fat. This loss of muscle will cause your metabolism to slow down and you’ll find burning body fat that much harder. Losing 1- 2 pounds per week is a deficit of 3500 - 7000 calories or on a daily basis 500 - 1000 calories. It is recommended that you try to keep your reduction in calories in - between these guidelines.
Don’t starve yourself
Going for long periods without eating food will cause the body to go into ’ prepare for a famine’ mode and slow down it’s metabolic rate to preserve energy. This means that when you do eat again after a period of fasting, the food you eat is more likely to be converted to fat because the body doesn’t have the same energy requirements as it did when you are eating regularly.
Eat five to six meals a day
Little and often is the key to a good body building diet. By feeding your body frequently throughout the day you can not only starve of hunger pains but you can also maintain steady energy and blood sugar levels. It’s also a great way to provide your body with a constant flow of the nutrients it needs to build muscle and to provide a constant supply of energy. Try to consume a low fat, high protein and high carbohydrate at each and every meal. If it is not possible to eat 5 or 6 meals, substitute 1 or 2 with a good low fat protein shake using cross flow micro filtered whey or egg protein. After a workout take a good recovery drink such as Nitro FX or Great Stuff Premium.
Remember to exercise
We all know that exercise burns calories but now researchers claim that the metabolism is fired up for as long as nine hours after a workout. Test subjects, who’ve burned 600 calories over an hour of intense training, have continued to burn an extra 120 calories during the following nine hours.
Don’t forget your oils
Unsaturated fat, as found in olive oil and sunflower seed oil is actually very good for you and is an essential nutrient for the cells of the body. Fish oil, or oily fish such as salmon, herring or mackerel are also extremely beneficial to you. It would seem that the properties of fish oil are more readily used in the structure of cells whereas saturated fat such as butter or lard is not but instead is more readily stored as body fat.
Cut down on dairy products
Most dairy products are high in saturated fat ( bad fat ) and since fat contains more than twice as many calories as protein or carbohydrates, dairy products are the very first thing that should go when dieting. Out is butter, cheese, full fat milk, cream, ice - cream, cakes and desserts containing them. Drink only skimmed milk and eat only low fat cheeses and replace the rest of your fats with vegetable oils.
Pig out occasionally
After any period of dieting, your metabolism slows down and your fat loss decreases. Why not allow yourself one pig out day a week, then you can have all those nice things you’ve been carving without counting calories. Suddenly eating large amounts of food again will stoke up your metabolism so that the following couple of days, it will be higher and capable of burning more calories.
Start taking meal replacement powders
If you don’t have time for a meal why not take a replacement powder, such as MesoTech, Met - Rx or Nitro FX. These handy sachet drink mixes are low in fat but high in protein and carbs. Just add skimmed milk or water if you prefer, shake and drink. When mixed they provide around 400 calories and will help keep your protein and energy levels high throughout the day.
Don’t eat carbs before exercising
The chances are that you have got a plentiful supply of glycogen in your muscles from meals eaten earlier in the day. Eating more carbs before working out is folly because the body has to burn these carbs and the ones stored before it can start burning fat. The less carbohydrates in your system the sooner your body will start burning body fat.
Thermogenics help burn body fat
If you’ve already tried dieting and working out but you’re unable to shift those last 4 or 5 pounds, why not try a thermogenic aid such as Hydroxycut or Learn Burn. These substances contain natural herbal preparations that help to increase the body’s temperature and can help burn more properties. Good examples of thermogenics include Guarana or Kola Nut for caffeine, Ma Huang for ephedra, Citrus Aurantium for synephrine and Willow Bark for salicin. Another good tip is to get a caffeine lift from drinking coffee just before a workout. It will help mobilise fat stores quicker and is another aid to fat burning.
Take creatine whilst training
By combining creatine with a carbohydrate drink when training you’ll be able to recover quicker and workout longer and harder. This increased intensity will help build more muscle and burn more body fat. Body builders taking a creatine/carb supplement such as Peak Force or Turbo Charge would typically gain 2 - 4 pounds of muscle and lose 1 - 2 pounds of fat in a period of 10 - 15 days.
Eat proteins and carbs at meal times
A typical bodybuilder meal should be around 10 - 15 % fat, 20- 25% protein and 60 - 70% carbohydrates. This is the perfect recipe for building quality muscle. A good example of this would be porridge and eggs for breakfast, chicken, potatoes and vegetables for lunch and fish, rice with some vegetables for dinner. Don’t forget to add a little vegetable oil but make sure that you avoid butter and salt. By combining proteins and carbs at energy meal you’ll help optimise energy levels and provide your body with the essential nutrients it needs to bild muscle tissue.
Train twice a day
If you workout twice a day your metabolism is revved up by as much as 40% more than just training once a day. Any degree of increase on your metabolic rate will cause your body to burn more calories and this in turn will result in even greater fat loss.
Limit alcohol intake
An occasional beer or glass of wine may even be good for you but taken in excess it will do you harm and is potential for packing on those unwanted pounds. Whereas protein and carbs only contain 4 calories per gram, alcohol contains 7 and is very easily absorbed. Three pints of beer could increase your calorie consumption by as much as 1000 calories. These calories cannot be used for building muscle so any excess will almost certainly be stored as body fat.Don’t eat junk foodsJunk foods are inevitably of a high glycemic sugar and high fat nature. They are absolutely loaded with calories and very low in nutrition. They have little or no value to bodybuilders. Foods to avoid are: All saturated fats Biscuits, cakes, pies, sweets and chocolates Chips, hot dogs, bacon, sausages, hamburgers Tinned meats, ham, cheese ( except cottage ), butter, lard. Sugar Salt, white bread
Don’t eat carbs late at night
If you eat a high carbohydrate meal after 7 or 8pm at night, the chances are that much of what you have eaten will end up being stored as unwanted body fat. If your insulin levels are already elevated then your body will find it extremely difficult to burn fat but will be very prone to storing it. It’s advisable not to consume any high glycemic carbohydrate after around 7 or 8pm. However, if you do feel a bit peckish why not fill the gap with a nourishing low fat, high protein milk shake or meal replacement powder.
Make sure you read the labels
Always check the nutritional value of any food product before you buy it. Avoid any foods that contain hydrogenated oils because their fat structure will have been chemically changed. Avoid foods that list dairy, fat or sugar near the top of the list. Check out the overall fat content and remember tat if it has 30 grams of fat it will have 270 calories whereas 30 grams of either protein or carbs will deliver a more reasonable 120 calories.
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