If you’re trying to build muscle and lose fat through proper diet nutrition, you can easily get frustrated. Hopefully these 6 tips can help you get closer to this elusive goal.
Eat! Eat! Eat!
Believe it or not, it’s all about increasing the amount of food you’re eating, not decreasing it. It’s not about taking in more calories, but rather providing your body with the protein it needs at the proper times.
When you go for a long period of time, your body kind of freaks out. The next time you eat, your body will think that meals are going to come few and far between, so it will store whatever it can from that meal as fat.
It’s extremely important to keep your blood sugar levels .. well, level. When they fluctuate up and down, it’s nearly impossible to lose fat. When you go for an extended amount of time without food, your blood sugar level drops dramatically.
When you eat smaller meals more often, your body can better digest what you’re putting into it. This means greater nutrient absorption and utilization. When you’re body runs more efficient it craves food less often. Try to keep your meals 3-hours apart at the most.
Make It Clean
Make sure to consume plenty of lean proteins, complex carbs and fresh or frozen fruits and vegetables. Simple carbs like white flour products (bread,crackers) and sugar(cookies and cakes) can spike up your insulin level and prevent your body from burning fat efficiently.
Break Off the Love Affair with Sugar.
When you’re tying to avoid sugar, you suddenly realize how prevalent it is in our foods. It seems to be put into everything these days. You won’t always see it listed as “sugar”, but instead as maltose, sucrose or even fructose. You have to really keep an eye out for it.
The Perfect Drink: Water
You’re probably sick of hearing about water, but it really is God’s perfect thirst quencher. I know the people at Gatorade don’t like to hear that, but water does a great job. It will also help build muscle and burn fat. If you’re drinking at least 8 glasses of water per day, you’re doing a lot to help your body run more efficiently. This will result in better health and a leaner body.
Eat Protein
When you don’t give your body enough protein it will turn to it’s own lean muscle to gain energy. This obviously isn’t a good thing. So, keep putting lean and clean proteins in and you’ll be fine. Sometimes this is difficult to do. Try eating fish and chicken as much as you can. You can even throw in some lean beef every once in a while.
Rotate Your Carb Levels
Carb rotation or cycling is achieved when you drop your intake for a couple of days and then bring it back up for a day or two. This does a number of things. It doesn’t allow your body to think it’s starving. Just when it starts to think it’s not getting enough carbs you inject it with plenty. This also makes staying on your diet a little easier. You can power through a couple of days of very low carbs if you know that’s lal it is, a couple of days.
Through carbohydrate rations and decreased overall carb intake you will push your body into massive fat burning mode. Watching your protein intake and intervals will make sure you don’t lose your precious muscle tissues.