Reduce Fatty Foods

If you are wondering about the best ways to make lean muscle mass gains, start with lowering your consumption of fatty foods.

Aim to decrease your fatty foods intake so that it’s no greater than 20% of your everyday calorie consumption.

Lean Muscle Woman

Image by Natalia Robba via Flickr

… But Increase Healthy Unsaturated Fats

We additionally suggest that you restrict your choice to healthy and balanced unsaturated fats.

It’s interesting to note that individuals who significantly limit their fat consumption (below the 20% level) will not look healthy and balanced; their hair will certainly be breakable, their skin will certainly be completely dry, and they will have a tendency to be cranky and subject to a lot of mood swings.

Eliminate Empty Carbs

You must also eliminate “empty” carbs, as well. For example, foods that are extremely high in sugar however do not have nutrients, such as cookies, candies, candy bars, as well as various other processed and refined foods.

Reducing those empty carbs will certainly make you really feel healthier in general, provide you a lot more power and energy, and will enable you to obtain the nutrients that you need to create lean muscle mass.

Get Your Lean Meats and Veggies

The most effective lean muscle building regimens correspond to reduced carbohydrate diet regimens, though we want you to take a less extreme approach. You will require carbs so that you have sufficient power to workout, especially if you are lifting weights.

Focus on foods that are high in healthy protein, like meat (such as skinless hen busts and also lean beef), nuts, as well as some vegetables, along with on veggies.

The healthy protein foods will help your body develop muscular tissue mass, while the veggies will provide you the nutrients and fiber that will maintain you health and lose fat.

With this diet plan, you can get and stay full by eating almost an unlimited amount of green, leafy vegetables. Fiber-rich vegetables will help you to feel full without worrying too much about caloric intake. 

Lean Muscle Food

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Tracking and Tweaking Your Foods and Macro-Nutrients

We suggest that you maintain a food journal for one week and afterwards evaluate your regular calorie consumption.

First, track all your macronutrients (inlcluding fat, protein, and carbs) for at least one week.

After you know your baseline, minimize the calories by 15% in order to shed fat.

If you want to gain lean muscle mass, you will also need to raise your calories by 15%.

Consume Natural and Organic Foods

A lot of people in the fitness industry rely on protein shakes and bars, me included. While those could aid you in some cases – specifically by enabling you to increase the amount of healthy protein in your diet regimen – you should not rely on them too heavily.

Aim to eat 80% of your protein requirements through real, whole, unprocessed foods. Prepare the food on your own from scratch, preferably with organic, natural, and raw components.

Lower the Glycemic Load

Reduced glycemic foods are the healthiest food option. The Glycemic Index is a measure of just how much your blood glucose (sugar) increases after consuming carbohydrate foods.

High glycemic foods trigger a rise in blood glucose, therefore increasing your insulin — resulting in feeling hungrier faster, which will result in a tendency to overeat.

High Glycemic foods are most grains as well as grain items (both wheat and white), cookies, sweets, candy bars, breakfast cereals, grain based processed snacks such as tortilla chips, corn, white potatoes (these are very starchy foods), bananas, dried fruits including exotic and tropical fruits, fruit juices, honey, and of course table sugar.

Reduced Glycemic foods are vegetables (including lentils, chickpeas, kidney beans, and also the majority of various other beans), fruits such as cherries, blackberries and other berries, plums, peaches, grapes, as well as dairy items such as milk, yogurt, and kefir. Other reduced glycemic foods include non-starchy veggies such as broccoli, Swiss chard, bok choy, lettuce, celery as well as kale.

Getting Results!

If you follow these principles, you will develop a more powerful, leaner physical body. You will also benefit from many side advantages of shedding fat: physical and mental toughness, enhanced power, increased endurance, a smaller midsection, noticeably sexier abdominals, as well overall improved wellness!

A lot of people are talking about Burn the Fat Feed the Muscle and how it’s right on target with what it teaches. The book teaches users how to set personal goals for their body and reach those goals.

Tom VenutoIt teaches users the importance of the mind in weight loss and how the mind can affect the body’s success. You’ll learn what kinds of food you should be eating and you’ll learn the best time of the day to eat these foods.

Calorie intake is also discussed in the course and this is an important step for people who want to burn fat. The reason is because of the way doctors help keep a myth going about caloric intake.

They assume that people who want to burn fat and lose weight can all follow the exact same calorie restricted diet as the next person. That never works – and following a calorie restricted diet not meant for you sets you up to fail. You need your calorie level planned for your body and that’s what the course teaches.

You’ll learn the role that your metabolism plays in your success – and you’ll learn how knowing your metabolism type can help you burn unwanted fat. Burn the Fat Feed the Muscle also shows users how exercise benefits the fat burning journey.

With the exercises taught in the course, you’ll understand which ones are the best for burning fat for your body. Cardio exercise is a topic that’s covered well. Included in the course are the types of cardio and when it should be done and how often it should be done.

Weight training is discussed with the exercises and you’ll learn that even if you’re a beginner, there are ways that you can train that will show you results fast. What a lot of users like about the course is that all of the information is said in a straightforward manner.

No beating around the bush, no room for excuses. People love the, “You either want it or you don’t” style of teaching. You must either choose a path – work hard to get the results you want or remain in the same shape you’re in right now.

The motivation in the course is top notch. Burn the Fat Feed the Muscle teaches that in less than 7 weeks, you can change your body forever. This course is perfect for those who want a better body but don’t want to take too long to see results. It’s for those want ripped muscles, six pack abs or a beach body. It’s for anyone who wants more energy, who wants to lose weight without starving themselves. It’s for you.

Fear. We are all familiar with the emotion, and yes, it is often something that can hold you back. Often it rears up like a ball and chain, refusing to let you make progress in your life because you worry about how you’ll handle certain situations.

To silence fear and empower you on a new level, you can implement a physical and mental fitness program. Becoming fit, fast, and fearless will help you improve your body’s strength as well as fortify your mind against self doubt.

Don’t mistake strong people as those who never feel fear. Absolutely, they do. There’s just a difference in how they handle and react to it. Instead of running from their fears, they turn their fear into a powerful weapon against obstacles that stand in their way.

What happens when you feel fearful? You have a physical reaction. Can you pinpoint what those sensations are and how they manifest in your body? Do you get a nauseous feeling in the pit of your stomach, a weakening of your arms and legs, and maybe even a bit of lightheadedness?

You can honor the reaction your body is giving you – it’s actually being kind trying to warn you that something you dislike is taking place. But then you have to thank it for showing up and advise your fears to sit back and watch you take control.

What are you scared of in life? Is it all of the unknown circumstances – the “what ifs?” that haunt your world? If this is a fear, then you can work on mindset exercises that help you quiet uncertainty and allow life to take its course because you know you can handle whatever may happen.

Is it something physical that frightens you? Maybe you had a run-in with a mean dog, or you got out of an abusive relationship. You can empower yourself with self defense training like martial arts and strength building exercises that boost your confidence in being able to handle these situations.

Sometimes people aren’t really sure of what they’re afraid of – they just know they experience on-going anxiety (sometimes over things like crossing a bridge or being in a place around too many people).

If this describes you, then you can tap into some training that will give you back control over your life – so that you refuse to allow a situation to dictate to you how you will feel or react any longer.

There are many supplements on the market that can help you to build muscle, but if you want to build muscle naturally you can do it using these techniques. Supplements can be effective at helping you to put on muscle.

However, if you stop using them you can lose some of the ground you gained. By focusing on gaining muscle with natural methods you won’t have to worry about backsliding if you no longer want to use supplements to enhance your workout.

One of the most important techniques for building muscle naturally is to keep your workout time to a minimum. Instead of spending all day at the gym, focus on working really hard for an hour. Working hard here means you need to feel like you gave it all your energy during that one hour.

Then you can give your muscles the break they truly need to recover. The time you’re in the gym isn’t actually the time you’re gaining muscle tissue. It’s after your workout ends and your body gets to work repairing and growing muscles.

You also may need to slow yourself down. If you tend to have a lot of energy and are always moving, you might want to reduce your activity level. It may seem counterintuitive, but if you’re moving all the time your body doesn’t have as much energy to build muscle.

Eating more is almost always necessary when you’re trying to put on weight naturally. You’ll need to eat more calories than you spend. And those calories need to come from healthy source such as whole grains, eggs, lean meats, fruits, and vegetables.

You’ll find that you need to eat at least five larger meals each day to truly gain weight and pack on muscle. This may be new if you’re used to just grabbing something on the go. But if you’re not eating enough, your body can’t build natural muscle.

Make sure you’re eating enough protein. You may want to add a protein shake to your regimen just to make sure you’re getting enough calories from protein. If you don’t even want to add a protein shake, just make sure that every meal includes a healthy serving of it.

In order to build muscle naturally, you also need to change up your routine from time to time. You can go for about four weeks with the same fitness program before your body gets used to it and stops growing and developing.

You don’t have to overhaul your entire workout, just switch up one or two exercises so you can shock your body back into building muscle. You need to throw it off balance so that it won’t stubbornly stay the same. By implementing these techniques you can build muscle naturally and still put on the pounds.

When you’re looking to gain muscle, lose fat, and stay healthy superfoods can help you to achieve your goals. Superfoods are full of antioxidants that provide your body with protection and support healthy tissue.

When you eat a diet high in superfoods you support muscle tissue development as well as healthy weight loss. The next time you’re in the supermarket, make sure to add some of these items to your shopping cart.

Greens are very important antioxidants that help to fight inflammation and support healthy bones and muscles. They also prevent cancer and heart disease as an added benefit. Adding spinach, broccoli, or kale to your diet will support muscle gain and weight loss.

Whole grains are also critical to good health and a strong body. They’re full of fiber that helps you to digest your food properly and they provide you with protein and carbohydrates that are burned slowly and give you sustained energy.

Some of the best whole grains you can add to your diet include quinoa, oats, and barley. These can be made into cereals or side dishes. Add some berries and you have a bowl of powerful antioxidants to help you reach your fitness goals.

You also want to make sure that you have plenty of healthy fats in your diet. Fish oil, flax seeds, and extra virgin olive oil all protect your body from heart disease. Bu they also support healthy hormone levels that support muscle growth. You can take supplements, use them in cooking, or add them to sauces and soups.

Raw carrots are a great superfood that provide you with high amounts of fiber and vitamins. They can take the edge off of hunger allowing you to lose fat and gain the muscle tissue that you seek.

Nuts are also incredibly powerful for gaining muscle and losing fat. They provide you with a healthy source of fat, fiber, and protein. They also give you many vitamins that support healthy muscle. Grab a handful of almonds, pecans, walnuts, or cashews to get the benefit.

You can also add nut butters, but look for those that don’t have preservatives or sugar added to them. Peanut butter, almond butter, and cashew butter are all wonderful additions to a healthy diet that supports muscle gain.

Changing your physique requires good nutrition and a healthy diet. When you want to gain muscle, lose fat, and enjoy good health these superfoods can help you to reach your nutritional goals.