Build muscle, burn fat and get lean by getting the nutrition you need mainly from food.... I will talk about protein later this week....
don't depend on supplements to build muscle and you will save alot of money!Of course, you need to do weight training consistently to build muscle (3 days a week).... and, you need to feed your muscles for them to recover and grow bigger....as I said in
yesterday's post, you need to eat enough!
You won't build muscle and gain weight if you don't create a caloric surplus (eat more calories than you burn).... The extra calories will be used by your body to repair muscle tissue that is damaged during heavy weight training workouts, and to build new muscle....
and you will burn fat at the same time.The amount of calories you need each day is based on your basal metabolic rate (BMR ). Your BMR is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to build muscle and gain weight. If you maintain a caloric surplus (eating more calories than you burn), you will build muscle and gain weight.
For example, my BMR is about 2000 calories, so I would need to eat at least 3000-3500 daily calories to build muscle. My level of activity for a given day would determine how much I should eat.
Don't eat just anything. You don't want to end up with layers of fat covering your muscles! Eat protein with every meal for sure (more on protein later this week).Severely limit these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
.....more this week about building muscle and getting lean!"Exercise is not my life.....exercise makes my life better!""Get the permanent fat loss and weight loss results you want with My Fitness Hut's Fat Blaster Athletic Training System!"Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get the FREE Special Report: "10 'Must Know' Fat Loss Tips!"Check out my other great blogs:Her Fitness Hut BlogSports Fitness Hut Blog has been recognized by
Stanford University Wellsphere as the #1 Sports Fitness Blog and
NursingDegree.net as one of the
Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Follow me on Twitter and Facebook!
Of course, you need to do weight training consistently to build muscle (3 days a week).... and, you need to feed your muscles for them to recover and grow bigger....as I said in yesterday's post, you need to eat enough!
You won't build muscle and gain weight if you don't create a caloric surplus (eat more calories than you burn).... The extra calories will be used by your body to repair muscle tissue that is damaged during heavy weight training workouts, and to build new muscle.... and you will burn fat at the same time.
The amount of calories you need each day is based on your basal metabolic rate (BMR ). Your BMR is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to build muscle and gain weight. If you maintain a caloric surplus (eating more calories than you burn), you will build muscle and gain weight. For example, my BMR is about 2000 calories, so I would need to eat at least 3000-3500 daily calories to build muscle. My level of activity for a given day would determine how much I should eat.
Don't eat just anything. You don't want to end up with layers of fat covering your muscles! Eat protein with every meal for sure (more on protein later this week).
Severely limit these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
.....more this week about building muscle and getting lean!
"Exercise is not my life.....exercise makes my life better!"
"Get the permanent fat loss and weight loss results you want with My Fitness Hut's Fat Blaster Athletic Training System!"
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get the FREE Special Report: "10 'Must Know' Fat Loss Tips!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Follow me on Twitter and Facebook!