5/28/2017 0 Comments Build Muscle Lose Weight Diet Plan![]() ![]() ![]() ![]() How to Build Muscle (with Pictures)Eat healthy fats. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 2. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 5. You'll find this fat in many omega- 3- enriched foods. Another great source is fatty cold- water fish such as salmon, tuna, trout, and sardines. A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by 0. For example, for a 2,5. The plan I am about to unfold is a bit extreme. If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat. A FREE guide to how to build muscle that explains which muscle building workout, diet and exercises work best for gaining mass fast! You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude or bring the house down with your favorite workout songs. ![]() Build Muscle & Lose Fat Simultaneously? If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat. Unfortunately, for most who've been training for any amount of time, training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months—if not years—on end. It's often noted that bodybuilders tend to be extremists. Whether this is just a natural personality tendency among us, or it is a result of the habits requisite to induce noticeable and lasting physical changes in our physique, it rings true for a large majority. Even when taking training out of the equation, what other group of people or athletes puts itself through the dietary rigors of a bodybuilder? You eat enough to feed a small country while on a bulking phase, yet turn around and barely subsist on enough calories to feed a bird while on a cutting phase. Anyone who's ever truly been on a real bulking phase or a cutting phase will know exactly what extremes I'm talking about. In order to gain muscle, the body needs food—and lots of it—coupled with a reduction of all extraneous activities. In order to shed fat after building this muscle, the body needs fewer calories and more tedious cardiovascular- type exercise. To try and embark on a mutual compromise between bulking and cutting typically brings compromising results in either direction. However, with science, information, and understanding of how the various systems of the body function, we can better understand and apply correct exercise and nutritional timing to better enable us to achieve the goal of increasing muscle mass and losing fat simultaneously. How would you like to create the best diet plan for free? You know, the diet plan that will best allow you to lose fat, build muscle or just be healthy. Eating to Lose Weight and Build Muscle: How the NFL Does It. The plan I am about to unfold here is, as only a bodybuilder would have it, a bit extreme. However, with dediction and hard work, it will enable you to achieve these two goals simultaneously by taking advantage of nutrients and exercise timing. What we are going to do is take advantage of the body's hormonal state as it pertains to day- to- day circadian rhythms, exercise and nutrient timing. The plan involves periods of both extreme underfeeding for fat loss, and extreme overfeeding for muscle gain coupled with both training for fat loss (cardio, HIT) and training for muscle gain (heavy weights). Basically you'll be in a fat- burning mode the majority of the time, eating lower carbs and calories, and performing fat- burning activities like regular cardio and HIIT cardio to help in this aspect. The rest of the time you'll either be sleeping, hitting the iron heavy and hard, or eating like a madman to drive protein synthesis, build muscle, and take advantage of the anabolic hormones induced by the weight training and feeding schedule. So let's take a look at the nuts and bolts of the program. Cardio. Some form of cardio should be done 3- 6 days per week, and alternated between longer, slow- duration cardio and HIIT cardio. ![]() Certain foods can actually help burn through fat and build. The NowLoss Diet shows you 4 easy steps to follow to eat whatever you want, whenever you want and still lose weight fast whether it be healthy or unhealthy foods to. Everyone wants to know how to build muscle and lose fat at the same time. If so, what's the best way? Here's everything you need to know. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. ![]() Walking on a slightly inclined treadmill for 4. Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be done on weight- training off- days (2- 3 times per week). For the HIIT portion, there are many different methods of implementing this. I like to keep the work: rest intervals a little longer than most at 1: 2. As an example, after a 4- minute slow jog/cycle warm- up perform 2. If there is one key to HIIT cardio, it is to keep it creative. ![]() Basically, the more you struggle with fat gain and/or loss, the more cardio and HIIT sessions you'll need to perform, with three cardio and three HIIT cardio sessions being the max. Those somewhere in the middle of the metabolic continuum should perform three HIIT sessions and ditch the regular cardio sessions. Those with excellent metabolisms might find they need only one or two HIIT sessions per week. Weight Training. The actual content of your weight- training sessions is not nearly as important as the timing. It is important for this program that your weight- training sessions be done sometime in the late afternoon/early evening, to allow you to burn fat throughout the day. This is the time when you eat a lower calorie/low carb diet. Also make sure you schedule the weight training early enough in the evening so you are allowed a minimum of six hours between your weight- training session and bedtime. This is the time you will overfeed to drive protein synthesis and replenish glycogen stores. Doing so too early in the day would halt fat- burning for the rest of the day and put a damper on your training and fat- burning economy. The weight training should be done 3 times per week on alternate days, M/W/F or Tu/Thu/Sat being ideal. The training sessions should consist of heavy, basic compound movements with some overlap. In other words, don't make any sessions arms- only. You want workouts that stimulate a lot of anabolic hormones and muscle mass. As an example, here is how I currently have my 3 times per week routine set up. My training is usually done with mixed goals of performance and vanity, so it tends to be a bit unconventional for many. Keep in mind it is just an example. Friday: Shoulders, Traps, & Arms. Print. 13 sets, 8- 1. I normally like to keep sets per exercise around 4- 6 and reps between 4- 8 and use antagonistic supersets when possible. In my case, I do smaller muscle groups such as forearms, abs, calves, and rotator cuff on my weight- training off- days; however, this is definitely not something that needs to be done. Do abs and calves whenever you want, just make sure your workouts are hard, heavy, intense, and cover your entire body. Diet. Now for the really interesting part, the diet! The diet is divided up into two separate phases: the low calorie low/carbohydrate portion and the high calorie/high carb portion. Here are the guidelines: Low- calorie/low carb portion. Duration: All day on weight- training off- days and 1/2- day on weight- training days. Caloric intake: 1. Macronutrient ratio: 5. High- calorie/high carb portion. Duration: On weight training days only. From the beginning of the weight- training session until bedtime. Caloric intake: The same amount as you would take in during a normal low- calorie day, but these calories are to be consumed in a time span of 6- 8 hours. At a bodyweight of 1. At a 5. 0p/3. 0f/2. Let's first use and illustrate a weight training off day, Tuesday as an example. Tuesday. Preferably sometime in the late afternoon or early evening, perform HIIT cardio or sprinting. The timing for the HIIT on weight- training off- days is not terribly important, but keep in mind that the evening is usually a time when the metabolism begins to slow. By performing intense exercise at this time, we stimulate the metabolism so the metabolic rate over the course of 2. After this, have a protein drink along with some liquid carbs which would be equivalent to about half of the total 8. Since the body is most responsive to carbohydrate consumption following activity, try to get more carbs in post- workout, regardless of when you perform it. Throughout the rest of the day, the body would be in a hard- core fat- burning state. Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day. Wednesday. Again, our hypothetical trainee gets up and this time does the optional slower, longer- duration cardio for 4. After this, have a protein- carb drink. The amount of carbs would be less than the preceding days of HIIT cardio post- workout consumption, maybe 2. Another important thing to remember is, since this is a weight- training day and this training session is around 3 p. Instead of 1. 60. Once 3 p. m. Just prior to the workout we'd have a serving of some type of stimulant and begin sipping on a carb/protein drink. After the workout we would have another high- carb/protein drink of dextrose/maltodextrin and whey and head home for more great FOOD and CARBS! The macronutrient total from 3 p. Keep fruit and fructose consumption to a minimum, and definitely make sure you stay away from fat. Having high insulin levels coupled with fat intake will drive fat directly into storage. Continue to pig out on carbs until bedtime and then wake up the next morning for another 1. Why It Works? The weight training and preceding dieting phase not only burns fat but also puts the body into a glycogen- depleted state which heightens insulin sensitivity so the body is ready to suck up on all the nutrients delivered during the short- term carbohydrate overfeed. In addition to increasing cellular hydration, which is important for protein synthesis, the body responds to this overfeeding by increasing levels of the anabolic hormone insulin. Having high insulin levels all the time could be a bad thing and lead to fat gain, but for such a short period of time after an intense workout we're able to maximize the anabolic power of insulin for anabolism and muscle building with little danger of spillover into fat storage. Studies have shown that carbohydrates consumed during massive short- term carbohydrate overfeeding have a small effect on de novo lipogenesis, or conversion to fat from carbohydate. Also, during this time and after, the body will respond to this short- term overfeed with larger amounts of the hormones testosterone, thyroid and leptin. Leptin is the hormone which normally drops during a diet and causes our fat loss efforts to reach a stand- still and causes our body to begin cannibalizing muscle tissue. By boosting leptin through over- feeding, we also ensure that our fat loss efforts continue unhindered throughout the plan while all the other hormones are optimized for muscle gain. Regular cardio is done earlier in the day not only to burn more calories and fat but, more importantly, to give a big metabolic stimulus throughout the day. Diet is optimized to allow fat burning during these times. Likewise, the timing of the weight training sessions coincides with the time when the body would normally begin to go from an anabolic to a catabolic state.
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