Losing fat and building muscle fast,walking a mile a day for weight loss,lose 10kg in 30 days diet plan,2 day liquid diet weight loss diet - Test Out

05.09.2015
One of the biggest questions in bodybuilding and weight lifting is this – Can you build muscle and lose fat at the same time?
The short answer to this question is YES, it is possible to build muscle and lose fat in the same time period. However, doing both at once can be a decent change of pace when you want to re-composition your body. A few years ago, most bodybuilders would have scoffed at the idea of PURPOSEFULLY not eating for sixteen, twenty-four, or even thirty-six hours.
If you want to be a successful bodybuilder – muscular AND lean – you’ve got to properly manipulate your carbohydrate intake.
For re-comp purposes, it’s not enough to simply focus on eating complex carbs like oats, sweet potatoes, and the like. Overall, a time-carbed diet for body re-composition involves eating only protein and fats during most of the day. As you can see, nutrition is the most important part of gaining muscle and building fat at the same time. Just remember, though, that this is not the most efficient long-term method for getting big, strong, AND lean. Losing weight is a billion dollar industry in America, there are thousands of devices and programs you can buy that promise to get you “6-pack abs fast” but they don’t work!  If it were as easy as buying a pill, shake, or ab machine then the shopping malls across America you would see all men with rippling washboard abs and all women with flat tummies but what do we see instead?  Obesity everywhere! Lets clear up one huge misconception right now, ab machines and ab exercises will NOT get you 6-pack abs!  95% of the work in getting 6-pack abs is losing bodyfat and no ab exercise will do that.  If you have a beer belly, you could do ab exercises all year long and still never get 6-pack abs. There is no such thing as spot fat removal despite what the late night infomercials try to sell you. By the way, I’ve tried hard here to give you all the information you need to know in order to lose bodyfat and get 6-pack abs in one single, concise page. Its important to note that there are reasons that some people may not want visible 6-pack abs as their top priority. Its not just cardiovascular exercise that is important, weight lifting is just as important in my opinion in the quest to lose bodyfat. A word of warning, don’t fall into the trap of thinking that because you are exercising so much you can eat what you want – you cant.  No matter how much you exercise, you can eat more than you burn off and end up gaining fat rather than losing it unless you accompany your cardio program with good nutrition. People often ask if they can skip the cardio if they have really, really good nutrition – NO! The second part of losing fat is eating less, and remember this does not mean hunger and deprivation! The #1 easiest way to lose fat is to eat your calories rather then drinking them, this simple tip can help you lose 5lbs fat a month or more without any additional changes to your nutrition. Calorie counting and portion control is a great technique that works for virtually everyone, the general public and bodybuilders alike. There are many national companies that can help you lose weight, for some people these are an awesome way to lose weight. The carb cycling nutritional method can be as effective at burning fat off quickly as the low-carb diets with none of the harmful effects but its not for everyone.
Low carb diets are very effective in losing fat fast which is why they have been so popular in the past – people use these all the time to get ready for high school reunions and weddings. Yes, fasting results in very rapid weight loss but it is dangerous and can result in death. Lets start with something basic that applies to all the above nutritional methods of fat loss – eat many small meals. Its very important that you recalculate your caloric needs every few weeks using my calorie calculator to avoid weight loss plateaus. Here are some easy nutritional meals, all these are really quick and have only two or three ingredients. OK, I know I said that losing weight and getting 6-pack abs was as easy as 1-2-3, but there is a fourth element as well. Cravings are a very common problem when people try to lose bodyfat, almost everyone has them regardless of what nutritional plan they are using. Muscle B Intermittent Fasting: Just Another Fast Passing Fad, Or A Legitimate Diet Strategy? However, it is not physiologically possible for your body to accomplish both tasks at any one moment in time. This means your weight stays the same while you add a few pounds of muscle and strip a few pounds of body fat.
Recently, however, many lifters have begun to realize that short-term fasting won’t make your muscles waste away to nothing. Combined with eight hours of sleep, an eight-hour fast in the morning allows your body to go without food for sixteen hours straight.
Some bodybuilders have begun to use a twenty-four or thirty-six hour fast once every week or two.
Carbs are powerful nutrients, to be sure, but they can easily blow you up like the Michelin man if you’re not careful. This is fine if you want to build muscle and stay relatively lean, but you’ve got to get a little more sophisticated if you want to actually LOSE fat while you get stronger.
You therefore want to limit your carb intake to the times you really need them: pre and post-workout. There are a few changes you might make to your training, and you probably want to be doing some form of cardio. Spend three to four months maximum on this goal before getting back into full-on muscle building mode, and keep your diet strict to stay lean while you gain weight. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. You can have rippling muscular abs but if they are covered with an inner tube of fat then nobody is going see them.
The changes you need to make to lose weight and reduce your bodyfat are much smaller than you fear and they are easier to live with than you could possibly imagine!
If for some reason it doesnt make sense to you, then consider buying the excellent book from Tom Venuto Burn The Fat – Its a well written book which you can read in 6 hours which covers this topic in much more detail than I do here.
To burn off the calories you need to do at least 30 min of cardiovascular exercise every day.
Weight lifting burns off calories too but more importantly it helps increase your muscle masss which increases your basic metabolic rate so you burn off more calories 24hrs a day. Most people fail to achieve their weight loss goals not because they eat too much but because they don’t eat enough! There are many nutritional methods of weight loss and all of them will work, at least in the short term. Its recommended by the American Heart Association and it works great for the general pubic (but not serious bodybuilders). Portion control doesn’t mean diet and deprivation, it means eating enough so that you are not hungry but not so much that you gain fat.


Weight watchers is not necessarily any better than the above free methods of weight loss but its a lot easier.
When done properly, this nutritional method has plenty of vegetables and fiber and is very healthy. More important than death (at least to a bodybuilder) is that fasting results in muscle loss as much as fat loss – nobody wants to lose muscle, fat is what people want to remove. The only magic here is figuring out how so many people were duped into this dangerous diet.
It depends a bit on which nutritional plan above you are following but  the bulk of every meal will be probably vegetables and whole grains, some form of lean protein (beans, dairy, meat), and a small amount of fruit.
Well, a healthy snack is anything that fits into your nutritional plan for the day without making you exceed your calorie allotment or the number of grams fat, protein and carbs that you have decided is appropriate.
In a pinch, mix the protein powder(or organic protein powder) with nonfat milk, soy milk, rice milk or orange juice for an inexpensive meal replacement. There are several ways this works, the main way is that the two glasses of water you drink before your meal makes your stomach feel full so you eat less. Fiber is good because it physically jams up your stomach and makes you feel full without adding any calories. Those two spoons of sugar and those two tablespoon of half and half in your coffee just cost your 70 calories. The fourth critically important thing for losing fat and getting 6-pack abs is getting enough sleep! This is why it’s almost always more efficient and productive in the long run to focus on one goal at a time.
This method isn’t so great if you’re looking to make dramatic changes in your muscle mass or body fat levels, but it can be pretty helpful if you just want to get a little leaner while still making strength and size gains. In fact, it can be amazingly effective for losing fat fast without sacrificing muscle mass.
If you maximize the potential of fasting, that means sixteen straight hours of fat-burning! In fact, it’s common to wake up the morning after a day of fasting and look visibly leaner! Intense weight training allows your body to take full advantage of carbohydrates for muscle burning and keeps them from being converted to body fat. For the four-to-five hour window before, during, and after training, load up on carbs, but keep it clean. However, the basics of training for muscle growth are the same no matter what diet you’re on. Another reason to lose the weight gradually is so that you don’t burn off muscle – who wants to lose muscle?
Muscle is very “expensive” for the body to maintain and the more muscle you have, the more calories that are burned off every hour maintaining it.
Cardio is one of the most important things you can do to keep your body healthy, inside and out.
Where they differ is in how healthy they are and if the results are long term and lasting or not. This method doesn’t result in any deprivation feelings or require any study or hard thinking, just simple substitutions.
Many people find the weekly meetings very helpful because the sense of accountability helps them stick to their nutrition.
It does contain more protein that I personally think is healthy for long term use though but its fine for short term weight loss. I am not referring to religious fasts here like Ramadan that are fasts from sunrise to sunset. In rough numbers, it looks like drinking those two 8oz glasses of water before every meal can help you lose an additional 20lbs a year.
70 calories doesn’t sound like much but if you eliminated the sugar and cream in those two cups of coffee, you could lose 15 pounds of fat in a year! If you are sleep deprived, you will burn off muscle instead of fat – nobody wants to do that! Swap chores with your spouse so that they do the shopping, don’t allow yourself into any store or restaurant where there might be a temptation.
It seems everyone wants to have their cake and eat it, too…not that you should be eating cake if these are your goals! You spend a few years gaining lots of muscle, along with just a bit of fat, and then you take a few short months to blast that fat away with strict dieting and some cardio. You can then squish your normal meals into the remaining eight hours of the day and still have great training sessions with powerful post-workout nutrition. You can certainly get through the day without food, but don’t even think about trying to train with zero calories! Second, fasting can improve your body’s insulin sensitivity and make it easier to use food for muscle-building – not fat gain.
Plus, you’re not going to burn fat WHILE you’re lifting no matter what, so you may as well take advantage of carbs at this time. Sugar, white flour, and other crap foods are still going to keep you from reaching your goals. If you choose to attempt a body re-comp, keep training heavy, stick to your diet, and you’ll soon reap the rewards of your hard work. Well for one, the American Heart Association says its what you should do to help avoid heart disease – very boring reason.
If you can cut out all foods with artificial flavors, sugars, simple carbs, fat, and salt for one month your taste buds will recover so that natural foods like vegetables, legumes, and whole grains are flavorful and tasty again. Just make one or two healthy substitutions in a day and in a year it will result in losing tens of pounds of fat! Although you will lose weight if you eat only Twinkies and stay within your calorie limits, you will lose lots of muscle too – not to mention the serious and potentially life threatening health issues this may cause. The reason that weightwatchers is successful for people long term is that it teaches them about nutrition and what is good food! In my opinion, this technique is not appropriate for teens and people who are over 10% bodyfat – I would instead recommend the previous technique, calorie counting. What I am referring to here is total nutritional fasts where the person consumes no calories (or minimal calories) for days or weeks on end.
The grapefruit has nothing to do with the weight loss, if you eat 800-1000 calories in Twinkies you will have the same results. There are very few things that are good snacks for every person on the planet but these would probably include: carrots, celery, and air-popped popcorn without butter or salt.
If you are sleep deprived you will lower your metabolic rate which means you wont be burning off as many calories.
We will be able to refrain from eating our favorite food a week or two then in one eating-orgy we will chow down so many calories that we will undo all of our progress to date.


A great strategy for re-comp is to fast the day before you train your weakest or smallest body part.
Eat a slight surplus of calories just for this time period to balance out the deficit from the other parts of the day. If you have cravings for your favorite food, then you are human – I address how to handle cravings at the end of this section.
With the advent of smart phones and websites like mine, calorie counting has become easier than it used to be.
IMO, education is the #1 most important factor in being able to keep the fat off long term. Second low carb diets are very unhealthy, the human body is not build for low carb nutrition and it causes an array of nasty health issues.
I would define any diet where you consume less than your BMR (Basic Metabolic Rate) as a fast.
If those dont appeal to you then consider buying this bodybuilding cookbook (read my review).
The other way that drinking lots of water helps you lose weight is that it appears to reduce the energy intake (EI), that is, it reduces the number of calories energy you body extracts from the food you eat. Part of what tells your brain that you have had enough to eat is the amount of bulk in your stomach, juice has no bulk so it takes a lot more.
The problem is that eventually you will be faced with a situation where your favorite bad-food is available to you. Your calorie intake for the whole day should maintain your body weight, but timing your nutrients just right will allow you to alternate periods of fat loss and muscle gain. Most of the fad diets out there are unhealthy, dangerous or both and lead to deprivation and hunger which eventually leads to binging and guilt – the typical unhealthy yo-yo weight loss pattern.
You obviously burn off lots of calories while you are exercising, what isn’t so obvious is that even this small amount of cardio elevates your metabolic rate so that your body burns off more calories the other 23 hours of the day too! If you dont understand my nutrition section then consider buying the book Bodybuilding Revealed which has the best coverage of bodybuilding nutrition I have seen (Read my review). You need to be able to look at something in the store or on a plate in a restaurant and tell within 10% how many grams fat, how many grams carbohydrate, how many grams protein and how many calories.
Just go to my calorie calculator, answer 5 questions, and it will plan a perfect and healthy weight loss meal for you! With their program you can eat your own foods using their point system or you can buy their premade TV dinners.
Although I present most of the same concepts here on my website, his book does a much, much better job. It appears that those two 8oz glasses of water before each meal make you lose fat 44% faster!
The reason this is important is that your body has a feedback mechanism that is used to tell you when you have eaten enough food but it can take 10 minutes for your stomach to tell your brain to turn off that conveyer belt to your mouth. The message is clear, if you are trying to lose bodyfat and get 6-pack abs you must get enough sleep. You’ll lose a ton of fat during the fast, and you’ll take full advantage of those extra nutrients for muscle building. There are great iPhone apps like “Lose It” where you just select the food item and quantity you ate and it tracks the calories. If you don’t feel like the information I present here on losing fat makes sense to you, I highly recommend his book Burn the Fat. Now I can polish off those two huge glasses of OJ in about 2 minutes when I’m thirsty and the brain cant react fast enough to shut down the drinking at the proper time.
At least with this method, you only need to exercise your iron-will for very short periods and not 24hrs a day.
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.
Yo-yo dieting is way too much work, just learn to make a few simple healty substitutions and and the weight comes off and stays off for good! There are other commercial programs but the reason I dislike those is that they require you to eat their pre-made food. Bear in mind the 44% number in this research was obtained with older folks, it may or may not be the same for younger people.
Our bodies were not designed for high calorie beverages, cavemen didn’t have OJ and coke, they had to work hard to gather their meager calories. 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. This is a good option for bodybuilders and professional athletes who need to maximize their performance. This makes it much easier to lose the weight but because no education is involved, the weight balloons back up after getting off their pre-made meals because their clients have not learned how to eat in the real world. I started flirting with the thought of intermittent fasting because I felt that my diet dictated too much on how I lived my life. You wont be able to do your cardio or make any progress lifting weights if you are dehydrated!!! Can you eat whatever you want as long as it has the protein required and doesn’t exceed the calories in the above chart?
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. 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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Comments to «Losing fat and building muscle fast»

  1. parin_iz_baku writes:
    The ideal daily protein consumption for men with the first diet.
  2. faraon writes:
    Not heard the your weight reduction is speedy on keto (let's.
  3. Dj_Perviz writes:
    Nutrient dense foods; the less cravings you will away with spikes and dips.