As a general rule of thumb, make sure you are feeding your body with, at the very least, one gram of protein per pound of your bodyweight.
Also, keep in mind that BCAAs (branched chained amino acids) are especially important as well. To keep your metabolic rate revved up, eat five or six small meals throughout the day rather than two or three large meals; start with breakfast and try not to eat carbs late during the day.
Satiety is the feeling of fullness and satisfaction after a meal and some diets fail because you dona€™t feel full after eating.
When hunger is not satisfied, many people tend to overeat or snack more often, which doesna€™t help when you are trying to lose a few pounds or control your weight.
DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. Get it right now and join over 160,000 others to receive more free resources and occasional updates! There is no doubt that building muscle is possible through the right combination of diet and exercise, as is fat loss. The first step towards gaining muscle mass and losing fat is to ensure that the calorie consumption is regulated.
Eat A Balanced Meal Make sure you have healthy, nutritious food intake which is well balanced and comprises adequate carbohydrates, fats and proteins. You need to consume some amount of fat as fat soluble vitamins are crucial for gaining muscle mass. Tips For Working Out Make sure that you have plenty of rest and recovery as this can play a crucial role in healing muscles and ensuring muscle recovery and repair which is crucial for gaining muscle mass.
Great, but how should you structure your training and nutrition approach in order to lose fat without losing muscle, so that your hard-earned gains remain intact? Building quality muscle certainly requires a good deal of hard work and patience (not to mention that it happens a lot more slowly than fat loss does), so it’s understandable why you might be concerned about this.
If you want to burn fat and maintain muscle as effectively as possible, you’ll want to make sure that your basic weight training approach remains the same as it was when you were aiming to gain muscle. In reality, altering your workout plan in this way is completely misguided and will actually increase the chances of muscle loss throughout your fat loss phase.
Resistance training targets only the muscles that are involved in the exercise and NOT the fat surrounding that area. Fat loss only occurs on a total-body scale as you keep yourself in a calorie deficit over time. Every time you perform a weight training workout, your goal is simple: to provide the most powerful stimulus to your muscles possible. Training with a sufficient level of intensity by performing each set about 1-2 reps short of muscular failure.
Maintaining an adequate rest time between sets of around 1.5-3 minutes in order to keep training performance maximized.
Continually striving for progressive overload by gradually increasing the weight lifted on your exercises over time. Following all of these basic steps will give your body the proper incentive it needs to hold onto its existing muscle mass despite being in a calorie deficit.
Altering your plan with lighter weights, higher reps, more isolation movements and shorter rest periods is only going to weaken the training stimulus on your muscles and have the opposite effect that you’re striving for.
If you’re creating a proper calorie deficit through your diet and are sticking to an intensive weight training plan, there’s really no need to perform huge amounts of cardio to get the results you’re after. Yes, cardio is a useful tool for burning additional calories and promoting a variety of physical and mental benefits, but going overboard can impair workout recovery and increase your total calorie deficit to an excessive level that may promote muscle loss. 2-3 weekly cardio sessions is a good basic starting point for most people, and you should only throw in additional sessions later on if your rate of fat loss stalls and it becomes necessary. You’ll also want to space your cardio sessions away from your weight training sessions whenever possible, with a 6-8 hour gap being ideal. If you do want to combine them because you have a busy schedule and want to be as time-efficient as possible, always perform cardio after your weight training workout is over.
Weight training should always be treated as the number one priority if you want to lose fat without losing muscle, and you don’t want to enter your weight training workout already pre-fatigued from a full cardio session. As a final note, the amount of cardio you’ll require also depends on what your activity level is like outside of the gym. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel.
Although a calorie deficit is a mandatory pre-requisite for fat loss, trying to speed up the process by using a very large deficit is rarely a good idea. Larger calorie deficits can be okay for some people in the short term, but for most individuals, aggressive deficits will quickly result in significantly lowered training performance, energy levels, mood and appetite control, and in turn will increase the chances of excessive muscle loss. A much better approach for most dieters is to stick with only a moderate calorie deficit of about 500 calories below maintenance level, with a focus on losing fat at a gradual pace of about 1-2 pounds per week. This calorie deficit and rate of fat loss are large enough to produce significant ongoing results, but small enough that the majority of your muscle will be left intact.
If you don’t know your current calorie maintenance level, you can roughly estimate it by multiplying your body weight in pounds by 14-16, going with the higher or lower end depending on your overall activity level.
This will give you your calorie maintenance level, and you’ll then simply subtract 500 calories from that to calculate how much you should eat per day. Treat whatever caloric figure you end up with as an initial starting point, and then measure your weekly weight loss.
Protein is important for the obvious reason that it is responsible for the building and maintenance of lean muscle tissue. In order to burn fat and maintain muscle optimally, make sure to consume between 0.8-1 gram of protein per pound of body weight daily.
Anywhere within this range will likely be enough to eliminate any concern of muscle loss, and if you want to be fully on the safe side then just go with the upper figure of 1 gram per pound.
I wouldn’t recommend going much beyond this amount though, as any more than 1 gram is almost certainly unnecessary and could even be potentially counter-productive. The more protein you eat beyond what you actually require, the fewer carbohydrates you’ll be able to fit into your daily calorie totals, and this could prevent you from maximizing your energy levels, mood and focus throughout your fat loss phase since carbs play a central role in these factors. Also keep in mind that the idea that lifters require more protein while cutting is not necessarily true.
This is because you only require enough protein to maintain your existing muscle mass when cutting, whereas during a bulking phase you require protein both for maintenance and for building additional tissue. Don’t forget about fat intake either, as dietary fat plays a key role in keeping testosterone levels elevated and also prevents negative effects on mood and appetite which may impact your training performance. 20% of total calories from fat would be the minimum, and I wouldn’t recommend going below this for any extended period of time.
2) Keep your cardio frequency on the moderate side by starting off with 2-3 weekly sessions spaced 6-8 hours away from your weight training workouts. 3) Stick to a controlled calorie surplus of about 500 calories below your maintenance level and focus on losing fat gradually at a rate of around 1-2 pounds per week. If you want to burn fat without losing muscle, these are the 4 most important steps to follow.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. Protein is without a doubt the most vital nutrient for those trying to build lean muscle and melt off body fat. Protein is a macronutrient that is made up of a chain of smaller building blocks called amino acids. Almost every single process within your body that is geared towards building muscle and burning fat relies heavily on this all-too important nutrient. Next to water it is the most abundant bodily substance and can be found in every single one of the trillions of cells you are made up of. It is also important in the production of enzymes, blood health maintenance and proper immune system function. Below is a list of the best sources of protein for building muscle and losing fat due to their strong amino acid profiles and bio-availability. Eggs are a very versatile protein source and can be scrambled, hardboiled or fried making for a great breakfast food.
Not only does one whole egg contains about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals. Keep in mind that one whole egg does contain 5 grams of fat, and although there’s nothing inherently wrong with fat itself, consuming too many whole eggs may shoot your overall calorie intake too high.


Red meat contains the highest concentration of muscle-supporting micronutrients of any protein source out there. Poultry is an excellent protein source and can be used to make an endless number of different meals.
Although not typically mentioned in bodybuilding and fitness discussions, lean pork is actually a very high quality protein source with an extremely high bio-availability. Milk also provides a great spectrum of amino acids and contains short-chain fatty acids which help to support muscle growth.
In addition to all of this, milk is a great source of calcium as well as other valuable vitamins and minerals. Don’t overlook other sources of seafood that you could include in your diet as well, such as shrimp, lobster, crab and scallops.
Whey is a natural component of dairy that is extracted during the process of turning milk into cheese.
It is ranked #1 on the biological value scale (meaning your body will absorb the highest percentage of the overall protein content) and provides the most effective amino acid profile for supporting muscle growth and fat loss. Whey also delivers a wide array of health benefits, such as strengthening the immune system and regulating mood.
Whey can be used to make a wide variety of delicious shakes, snacks and other recipes and is an incredibly convenient way to meet your daily protein needs. A simple, straightforward and highly effective guideline for supporting muscle growth, fat loss and recovery is to consume 1 gram of protein per pound of body weight daily. The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not.
Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e.
So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each. One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. I also see a dependence on less productive movements in the gym over more productive choices.
The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. These are considered the building blocks of the muscle building process and can be absorbed through supplementation or through red meats. The trick for weight control is to choose foods that are nutritious, enjoyable and satisfy your hunger at the same time.
On the other hand, research has indicated that foods that are high in satiety and nutrition can help you to feel fuller whilst consuming fewer calories. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Building muscle mass and gaining muscle while losing fat is possible through careful adherence to a strict diet and exercise plan. For gaining muscle mass, you need to ingest about 1.5 to 2 grams of protein for every kilogram of body weight.
Lift heavyweights for fewer intervals and ensure that you bench press heavy weights in basic movements. Cardio training involves running, spinning, sprinting, cycling, jogging, walking and swimming. Ensure that you have rest periods between sets and do high intensity interval training exercise. And this is achieved using the exact same principles you were using during your bulking phase. So, if you weighed 200 pounds with 25% body fat, you’d be carrying 50 pounds of fat and 150 pounds of lean mass. From there, increase or decrease it if necessary until you’re consistently landing in the appropriate weekly weight loss range. If protein intake drops too low, you won’t maintain muscle at your maximum capacity throughout your cut. Then, since fat contains 9 calories per gram, divide that number by 9 in order to get your daily grams of fat. Only increase the amount of cardio later on if your rate of fat loss stalls and you don’t want to reduce your calorie intake any further.
Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. After you consume and digest protein it will eventually be broken down into individual amino acids to be used for literally thousands of functions throughout your body.
If you do not provide your body with a sufficient amount of high quality protein each day, building muscle will be next to impossible. Your body already needs protein for natural everyday processes, so your consumption of protein must increase as you train intensely with weights.
Certain protein sources are superior to others in that they contain an amino acid breakdown that is more conducive to supporting lean muscle growth.
This refers to the percentage of the total protein content that will actually be absorbed and utilized by the body.
They are ranked second on the biological value scale next to whey protein, with nearly 100% of the total protein content being utilized by the body. The egg white itself contains virtually zero fat, so a mix of whole eggs and egg whites is usually best. Pork tenderloin contains just 1 gram of fat per ounce, which is about the same amount as a skinless chicken breast. It contains about 8 grams of protein for one cup and can be easily added to meals to ensure that your total daily protein requirements are met.
Not only is fish high in protein, but it also provides the body with a high amount of the omega 3 fatty acids EPA and DHA, which are critical to your overall health as well as improving muscle growth, fat loss and joint strength. It makes for a great snack and tastes great when mixed with fresh fruit, peanut butter, canned salmon or even on its own with a bit of salt and pepper. Though often referred to as a “supplement”, whey is actually a completely natural food product and can be incorporated into your diet in the same way as any other food. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression.
Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner.
Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many.
Therefore, eat nutritious foods that satisfy your hunger and people tend to eat the same weight of food every day; regardless of the calories that are in it.
Be more proactive in ensuring that your calorie intake is optimal for gaining muscle and losing fat.


Take Omega 3 fatty acids as a supplement as this is great for ensuring that your muscles heal and recover.
In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals.
Of particular importance are the branched-chain amino acids, l-leucine, l-valine and l-isoleucine, with l-leucine being the most critical of all. For example, only about 76% of the protein in rice is utilized by the body compared to the 97% absorption rate of egg protein. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for.
When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. No place do I find such clear examples of people adding complexity where it’s not required. For example if you add vegetables to your meal instead of starchy carbs, you are adding the weight of the water content of the vegetables. There is no doubt that staying well nourished also props up your ability to be able to exercise at greater levels of intensity. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering.
They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire.
I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.
The more complicated the program, the more variables there are to keep track of – which makes success far less likely.
One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome.
The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Thus, the weight of the food within the meal is the same but with fewer calories, leaving you feeling just as full and satisfied. Strength training is optimal for  gaining muscle mass and increasing the size of your muscles.
See to it that you have a period of warm up before you exercise, as this significantly reduces the risk of energy and ensures that you have better reflexes during the workout session. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle.
You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people. Another tip is to eat foods with a low energy density most of the time and to eat smaller portions of foods with a high density.
Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Don’t think for a second there is any one supplement out there that will make or break your success. There’s a lot of ways to lose weight, shed body fat and improve body composition, but the question is, which method suits you better?For the past 9 months, I have experienced great success implementing an intermittent fasting approach into my diet. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise program. Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I have been able to stay lean, maintain muscle mass, and keep my body in the low body fat percentile without the negative hormonal side effects that comes along with it.Does it work?In my opinion a diet only works if it’s a nutritional regimen that can co-exist synergistically with your lifestyle, schedule, and is something that you can do long-term, and be happy with. I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. I started flirting with the thought of intermittent fasting because I felt that my diet dictated too much on how I lived my life.
The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list.
They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training!
I was just burnt out on the whole eating every 2-3 hours, having to prepare my food constantly, plus most of us don’t really have the financial luxury to spend all that money on food, so I was basically looking for a way to save money also. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.
I know what you guys are probably thinking… “This idiot probably lost so much muscle mass from intermittent fasting! You have to eat every 3 hours so you don’t lose muscle bro!”  Well, sorry to disappoint but see for yourself…I started my cut in October to prepare for the Wheelchair Nationals in Florida on March 17. I definitely was able to put on a little bit of lean muscle during my cut.How I made it work…I go to school and work early in the day, so I just put all my focus on that during my fasting hours. I get about everything done by noontime, so I get like 2-3 hours to rest or run errands if I need to before I train. He found success and was seeing progress, but with his busy and hectic schedule of being a corrections officer, he found it very difficult on some weeks to maintain his regimen and fell off and on his diet. After introducing him to an intermittent fast, progress started to pick up again, and the intermittent fast also was more doable because it worked well with his schedule.Consistency holds the key to your successAs you can see, some individuals progress at their own pace, and there are a lot of factors that determine that pace, but the most important thing is that they are making forward progress and finding success in their own right. Intermittent fasting or not, one of the key reasons why these to individuals found and are still seeing success, is because of consistency.
Site by: PiXLMiX* These statements have not been evaluated by the Food and Drug Administration.
The effect of any specific exercise on a medical condition should be determined by your health car professional.



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