Diet To Build Muscle And Lose Fat

Muscle Building – The fastest way to build your muscles is to get consistently stronger. Perform barbell exercises for all the major muscle groups. ie: barbell curls, dead lifts, bench press, shoulder press, squats, and bent over rows etc. Increasing your poundage very slightly every week is very important but you must not at all costs sacrifice strict form in the process.

To let your muscles recuperate and grow give them at least 72 hours rest between workouts. One full body workout performed 3 times per week will give you good muscle gains before you go onto a split routine.

Correct Nutrition – This plays a huge part in building your muscles and melting your body fat.

Protein - Fish, eggs, meat, poultry etc. Also include whey protein bars and shakes.

Whole Grains - Wholemeal pasta and rice, wheat bread.

Fruit - Strawberries, raspberries and all low GI fruits.

Vegetables - Mostly eat green vibrous ones.

Fats – Saturated fats, fish oils, olive oils. Omega 3 sources.

Water - Divide your weight by 2. The number equals how many ounces of water you must drink every day.

Burn Your Fat - Strength training exercises will burn your fat. Because lean muscle tissue burns more calories than fat does, even when you are sedentary. Here are some additional fat burning tips:

Cardio Exercise - After your strength training workout do cardio for 30 minutes. Do this three times every week. Start to include high intensity interval training (HIIT) in your third week to speed up the fat melting process. Research shows that done properly this kind of training can burn fat up to nine times faster than regular steady state cardio.

Very Important - With this diet to build muscle and lose fat you must never go hungry. Plan to eat at least five - six times per day. This will keep your metabolism in over drive and ensure you have enough protein to build your muscles.

Get Motivated - Write down your goals (read them daily x 3) and put up a vision board where you can see it every day. These two tips are essential in helping you achieve your best shape.