Best Diet For Fat Loss And Muscle Gain?
December 6th, 2009 | 
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I want to lose weight but at the same time I want to gain muscle I workout 4 times a week and I include cardio exercises on it at least 3 times a week. what is the best diet for me my goal is to lose weight and at the same time to gain muscles.
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Tags: 3 Responses to “Best Diet For Fat Loss And Muscle Gain?”
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Hi,
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You can lose 47 pounds in 28 days without changing one thing you eat. I used it and I lost 60 pounds in 45 days. It is amazing and the best thing is that the fat is gone forever.
Please, read the informations and see the videos.
Bye!
The basic principles of nutrition stay the same regardless of your goals, age, sex, or physical condition. The main differences will lie in meal sizes and proportions of different macronutrients in meals. You should always:
* Have 5 or more small to medium-sized meals throughout the day.
* Drink lots of plain water throughout the day. 8 cups of water is the minimum.
* Get at least 25% of your daily calories from protein, with some in every meal.
* Get 20-40% of your daily calories from carbohydrates.
* Get 20-40% of your daily calories from fats.
* Eat minimally processed and cooked foods. Especially, eat a lot of raw vegetables.
* Avoid meals heavy in carbohydrates and/or fats.
* Avoid sweets and sugary foods, processed foods, fried foods, junk foods, and alcohol.
Best protein sources are lean meats, poultry, fish, cottage cheese, and eggs. Other dairy products also contain significant amount of protein, but are typically high in sugars as well so they should be limited. Beans, lentils, other legumes, and nuts contain fair amount of protein and should become especially significant sources of protein for vegetarians. One of the very few worthwhile “supplements” is whey protein powder which can help if you are having difficulty getting enough protein from “regular” foods.
Most of your carbohydrate intake should come from fiberous vegetables, fruits, and whole grains. Green veggies such as green beans, broccoli, and spinach are nearly perfect carb sources. Plain oats, brown rice, and other whole grains and legumes are also terrific complex carb sources. Moderate amount of fruits or berries are also great for you.
There’s only ONE WAY to lose fat – and that is to create a calorie deficit. However, there are two ways to create a calorie deficit – one is to decrease your food intake so you are eating less than you burn, the other is to increase your exercise and activity so you are burning more than you eat.
Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss and it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then you hit a plateau that you just can’t break through. Cutting calories even more at this point only digs you even into a deeper “metabolic hole.”
Eating more of the right foods (up to a certain point) actually increases your metabolic “heat” like putting wood on a fire. Food is energy; food is fuel, and it produces (metabolic) heat.
Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.
So if you eat more (healthy foods) and exercise more, you get a double increase in metabolism. If you eat less and exercise less you get a double decrease in metabolism. That makes complete sense doesn’t it?
The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training and strength training. But ultimately, you’re not likely to stick with exercise long term unless you choose activities you enjoy – so pick something you enjoy, even if it doesn’t follow the guidelines of “traditional” fat loss programs. It’s better to do something than nothing, and all exercise counts.
Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if you can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what you can’t do or what you don’t like to do, direct your attention to what you CAN do and what you would like to do.
Maybe you don’t like being couped up inside all the time. Maybe you’d prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe you like basketball or tennis. Maybe you’d enjoy classes, or yoga or pilates. Your options are nearly unlimited, but you have to do something or your body will begin to deteriorate.
As you increase your lean muscle mass, you’ll also get a permanent increase in your resting metabolic rate. Muscle is what drives your metabolism, keeps you young and makes you look more physically attractive. Others will notice how good you look, and you’ll feel better about yourself too. Yes, you may lose weight from diet alone, but you’re likely to end up a “skinny fat person” with a slow metabolism and very little lean body mass (not to mention, you’ll probably gain back all the fat)
Last, but not least, be careful what you say to yourself over and over because that tends to program your subconscious mind and create your self image. If you’ve been repeating to yourself for years, “I’m not big on exercise” or “I’m not an exercise person”, that eventually becomes a part of your identity. You always tend to behave in alignment with your identity in order to stay “true to yourself.”
Maybe when you look in the mirror after just a few weeks and see your body start to change you’ll begin to like enjoy exercise a LOT. It can get addictive, you know. The endorphins that are released when you exercise are like opiates. Ever hear of “runners HIGH?” Ever hear of an “exercise addict?” What would YOU rather be hooked on? Forget about popping pills, Your body is the most exquisite pharmacy on the planet. Exercise is a better fat burner, health creator, energy producer and anti-depressant than any man-made drug will EVER be. Exercise can be fun and FEEL GOOD too.
Human beings were meant to move. Bodies don’t lose their function by being used too much and “wearing out”, they lose their function by not being used enough and “rusting out.” So if the positive benefits of exercise don’t motivate you enough, then just picture yourself 10, 20 years from now and imagine what will happen to you if you DON’T start exercising today.
Check out my website, where I have reviewed the top weight loss products.http://www.my-linker.com/hop/weightlossr…
I hope this is beneficial to you reaching your goals!