Proper nutrition is important for increasing muscle mass and lose fat. Gain muscles gaining guide mass requires an adequate intake of protein and energy, resistance training and consume more calories expended while to lose fat you need to eat fewer calories than those used in the day. Achieving these goals simultaneously can be difficult, coupled with the inability to reduce fat in specific areas. However, it is possible to increase muscle mass and minimize fat gain in the body with a combination of weight training, a healthy diet and aerobic exercise. Consult your doctor before starting any exercise or fitness regimen.
Consume more calories. Eat a well balanced diet that contains large amounts of protein, carbohydrates and healthy fats. Avoid empty calories found in sodas, candy and fried, not help the muscles to grow, but can make you fat increase.
Eat more carbohydrates to increase energy. Consume between 2.3 and 3.6 grams per pound of your weight. Whole grain breads and pastas, brown rice, fruits and vegetables are good sources of carbohydrates.
Add fats in moderate amounts. Although it is a vital source for high intensity exercise and resistance, fats are an essential macronutrient. Aim for a diet containing 20% to 35% of healthy fats from fish, nuts, seeds and vegetable oils. Limit the intake of trans fat and saturated fat in whole milk, butter, cheese high in fat and animal fats.
Eat protein to help build and maintain muscle. Consumes 63-77 grams per pound of body weight. Lean meats, skinless chicken, fish, eggs and low-fat dairy or soy are good sources of protein.
Take plenty of water. Consume at least 64 ounces per day to avoid dehydration. Fluid intake is important before, during and after exercise to maintain optimal performance.
Make more resistance exercise to increase muscle gaining secrets review mass. Lift heavier weights to the point of muscle exhaustion. Do three to six sets of 12 repetitions. Take 30 seconds to 1 1/2 minutes to rest between them. Beginners should gradually increase the weight load and intensity.
Make compound exercises that work for large muscle groups, such as squat, deadlift, bench press, push-ups and bars. Do not lift weights on consecutive days.
Add cardio to help lose fat. Make them at least 30 minutes on days that do not lift weights.