How to build muscle and lose fat?
Lift and eat. It's really that easy. Eat more calories than you normally would. If you're a hardgainer you will have to eat a-lot. Diet plays a HUGE part in bulking up or losing fat. It's more important than the workouts itself. http://www.bodybuilding.com/fun/kelly3.htm Try this: Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you'’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you'’re heavier than 250 pounds, or you're very hungry and need to add food during the day. I suggest an additional protein shake for an easy quick fix. (If you'’re under 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.) Keep your carbohydrates low to moderate when trying to lose weight. “On a low day you'’ll have closer to 100 grams of carbs. A moderate day is about 150 grams of carbs. Rotate low and moderate days in order to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread. Drink at least a gallon of water per day. It'’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.
Should you lose belly fat before building muscle?
that is why u must loss ur belly fat and i have solution to ur belly fat Small Ways to Lose a Big Belly 1. Fried foods are garbage. Potato chips, French fries and onion rings are pregnant with saturated fat and calories, yet they contain zero healthy or muscle-promoting nutrients. If you're on a fat-loss plan, simply eliminate fried foods. That alone will allow you to shed lard quickly 2. Drink a glass of skim milk as soon as you wake up. Some quick protein before you even step into the shower will energize you and end those morning cravings for Egg McMuffins and pastry. 3. Do 2 minutes of pushups every morning. It's tough to exercise as soon as you roll out of bed, but you can burn off 21 calories a day--2 1/2 pounds in a year. 4. Toss a quart of water in your briefcase. Water helps you burn calories--96 calories just by carrying a bottle while you walk for 20 minutes. Serve it over ice in your office and your body will burn 31 calories warming it to 98.6. Then there's the aerobic effect of all those bathroom runs. 5. Want to look better naked? Try drinking half as much alcohol. Alcohol contains calories. You may drink like a fish, but booze isn't water. Even a light beer has more than 100 calories. Booze makes you store fat. Your body sees alcohol as a poison, and tries desperately to get rid of it. Your liver stops processing all other calories until it has dealt with the alcohol. So anything else you eat during the time you're drinking is more likely to end up as fat. Alcohol also lowers testosterone. With more abdominal fat, testosterone drops. more in this site http://www.westcoastorganics.com/pages/1...
Gain muscle and lose fat AT SAME TIME?!?
I'm 5 11 , 21 years old, 215 pounds and started going back to the gym to lose fat and build muscle at the same time. I was just wondering if 1400 calories a day plus 150-170 grams of protein a day would help me gain muscle and lose fat at the same time? I know I'll lose weight, but will I gain any muscle, considering I am eating so little calories? Majority of that protein intake is whey protein shakes.
Is it better to lose fat or build muscle first?
im a 17 year old male and i have more bodyfat than i would like(im not even close to being overweight).. also i want to put on muscle.. so my question is .. should i work on taking off the body fat first and then putting on muscle or the other way around. thanx
Can I lose fat and gain muscle at the same time?
Contrary to popular belief here, fat can't be turned into muscle. What you are suggesting is possible but not easy. You are right to up the protein intake, but ensure this is for every meal. Up the cardio as well. Don't lower carbs too much or you won't have energy to train. I assume you are training with weights or some other form of resistance training to gain the muscle. Don't worry about what weight you are. Concentrate more on your body fat percentage and aim to lower that. You may lose some muscle too but once the fat is off, you can concentrate on building up good quality muscle and keeping the fat off or to a minimum with diet and cardio.