Everybody wants “that” body, the flat toned stomach, ripped abs – basically the dream body and the great life that comes with it. Nutrition is the largest influence on making all that a reality, and in this article I’ll explain how you can gain muscle and lose fat at the same time.
It will take work, and lots of it, but it’s 100% possible for ANY OF YOU after you gain some knowledge and know what foods to eat.
Remember Subway’s fit and healthy promotion? Their core ambassador, Jared Fogle, who helped launch Subway into becoming the multi-billion dollar company it is today, simply by eating Subway and exercising right. Jared preached the concept of eaten under his caloric intake, in Layman’s terms, eating less than what you burning; and hence losing fat. Essentially, weight loss and nutrition is dependent upon four main factors.
Eating at a caloric deficit is a necessity when burning off extra fat. Unprocessed foods are one way of cutting down on your caloric intake; virtually anything that doesn’t come out of a box; and contain an abundance of sugar and/or sodium. Lean read meat, poultry, protein and vegetables (typically, anything that decays is good for you). As well as seafood and fish which both promote healthy fat and essential amino acids.
Your caloric intake is made up of 3 essential food groups – Carbohydrates, protein fats. Protein intake will vary dependant on your body size and exercise routine. If you’re on the smaller side, under 150 pounds you should be taking in 15 to 20 grams per meal of protein combined with an intake of 50-100 grams of carbs. For the medium sized person, weighing between 150 and 180 pounds, working in an intake of 20 to 30 grams of protein, as well as 100-200 grams of carbs. For those weighing up around the 200+ mark, 30 to 40 grams of good protein is what you want to be aiming for, as well as the combination of 200 to 300 grams of carbohydrates.
This is where carb cycling comes in, you need to work out a process to split your intake up. On days that you do interval cardio (two to three days a week) you could eat non-starchy carbohydrates such as vegetables (beans, salad) as well as fruit (apple, grape fruit). On the days where you do weight training (two or three times a week), you eat the starchy carbs such as brown rice, sweet potato, barley, lentils and yams.
Try not to do weights on the same day as cardio, this allows you to maintain the micronutrient intake we just spoke about above. The best time to do interval cardio workouts are right away in the morning, when you’re in an energised state; this is the day you throw in the non-starchy cabs. Carb cycling is a great method used by many fitness experts; the system will work for everyone – whether you’ve been in the gym for years and looking to pack on some good muscle between contests or entirely new to the fitness scene.
Remember that the foods you eat, the way you think and how much effort you put into exercising will depict how far you get.