Losing Fat And Gaining Muscle The Easy Way
If you want to reshape your body to lose fat and gain muscle so you look ripped, read this article to discover the best 5 ways to get the physique you've always wanted with as little effort as possible. We're going to cover diet, training, and everything else you need.
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Fat Intake - stay away from saturated fats (unhealthy fats) and high sugar foods. That means cake,
ice cream, burgers, fries, fizzy drinks and so on. Instead, take in a few healthy fats each day: avocados, fish, nuts and seeds.
These fats keep your body running smoothly and actually help your body metabolise and burn off stored fat so you lose fat quicker. However, if you scoff down a load of bad fats, you'll just be adding to your stockpiles and you'll see no results.
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Protein Intake - you want to build muscle, so you'll need lots of protein. Eat more than you ordinarily would, and supplement with a protein shake every now and then if you need to. Aim for 1g of protein per 1 pound of bodyweight.
Good lean protein sources include: chicken, turkey, beef, fish and eggs.
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Carb Intake - your carbs should be moderate. Normally for a muscle building diet you'd pile up the carbs but don't forget we're trying to lose fat too, so keep them steady. Have a high carb breakfast, then a moderate carb lunch and a low carb evening meal.
Stick to slow digesting carbs rather than fast digesting carbs. Fast carbs cause an insulin spike in your body which promotes fat storage which is NOT what we want. Anything brown is fine - brown bread, brown rice, brown pasta, sweet potatoes and so on. The extra fibre slows down digestion and stops the insulin spike. It also helps keep you fuller for longer.
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Train Hard - when you're lifting, remember you're lifting to build muscle. This means you have to work your muscles hard so they regrow back bigger and stronger. Lift heavy weights (not TOO heavy that you hurt yourself of course). Aim for 3 sets of 10 good clean reps, and aim to fail on the last rep.
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Train Regularly - train every 2-3 days, around 3 times a week. Split your body up into different muscle groups so you're training a different group (or two different groups) each workout. This lets you train with proper intensity. If you did a full body workout you'd have to do it lightly so you were ready to do it again 2 days later.
* Bonus tip: learn from a pro. This is the best tip I can give you. Learn from someone who's done all the research, preparation and planning, and can take all the guesswork out of the picture for you. That way you can just concentrate on getting results, not wondering if what you're doing is right.
