Weight Loss Muscle Gain Nutrition


Unintentional Weight Loss Wasting - Tufts University

In addition to weight loss, patients with wasting can experience changes in body tissue, specifically a loss of muscle (body mass) and an increase in fat. The link between HIV infection and weight loss, while not completely understood, has many causes. With or without diarrhea, malfunction of the intestine may lead to an inability to absorb nutrients (malabsorption) and may also contribute to weight loss. Progressive resistance exercises can also help increase weight and build muscles in HIV patients with wasting. To treat loss of muscle strength and body mass, HIV-infected men with low levels of testosterone may be given the hormone, either by injection, skin patch, or a gel rubbed directly onto the skin. Called hormone replacement therapy, testosterone can increase muscle strength and body mass without negatively affecting CD 4 cell counts, especially when patients do resistance exercises while they are taking the drug. The problems with excess testosterone, however, are that it reduces HDL (good) cholesterol and exacerbates liver disease, which is common in HIV-infected patients. Growth hormone, also given by injection, may be given to HIV patients to reverse the loss of muscle tissue that occurs in wasting. Body-building steroids, called anabolic analogues, may help patients gain weight and increase muscle mass, but because there are questions about their safety over the long run, especially their effect on the liver, health experts hesitate to use them long-term. Careful assessment of the reason for weight loss can lead to the development of a program for weight gain for most HIV-infected persons. Diet and/or exercise may be recommended in combination with one or more of the drugs discussed, depending on the reason for the weight loss. more...



Intermittent fasting diet for fat loss, muscle gain and health

Importantly, they compared the effects of intermittent energy restriction (IER) to continuous energy restriction (CER) on bodyweight, body composition, and other clinical parameters. I'm mentioned on the same page as Mosley and Varady, and I'm reading it just as I finish up this paragraph. But to this day, no one has debunked the findings, and the researcher is still active; polluting the journals with more bullshit for every new study that gets published. The key point of all this, is that science can't be trusted for shit, unless you do your due diligence and read the fine print. It’s worth noting that the studies in our analysis (and in this entire body of literature) lacked sufficient protein. I spoke to the lead author, Grant Tinsley, and here's what he had to say about that. MB: This is all nice and dandy in theory, if it weren't for the fact that. I'm willing to go out on a limb and say that it's closer to a 100% when it comes to the supplement industry. The results obtained in these studies are unlikely to be relevant for real-world eating habits and real-world results. The effect of intermittent energy and carbohydrate restriction v. more...



Top 10 Foods to Gain Muscle Mass

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? So the time and effort they spend on training is wasted. Because they think nutrition is complicated and they avoid the topic. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain. To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength: This should be a STAPLE of your diet if you want to gain muscle mass. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D . And please note, eggs are not harmful for your health, as numerous studies have already shown. There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. It’s more important to get high quality protein from whole foods , and use whey protein as a boost. more...



Weight Gain Nutrition

These products are clinically proven to flush out the toxins in your body, melt away body fat and pack on tons of muscle. In this special report, you'll learn about these two promising new products, Alpha Xtrm and Testo Factor X. Like Alpha Xtrm and Testo Factor X to lose excess body fat while gaining Action Star muscle. Jack Evans from Los Angeles reported that he lost 4 KG fat and gained 9 KG of muscle in just 5 weeks using only the Alpha Xtrm and Testo Factor X muscle building stack. Combine Alpha Xtrm with Testo Factor X and you've created an automatic muscle building machine. At Muscle & Health, we decided to try the Alpha Xtrm and Testo Factor X diet for ourselves. To try out the Alpha Xtrm and Testo Factor X I decided to get a free trial of Alpha Xtrm. While most Alpha Xtrm products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. The free trial bottle of Alpha Xtrm was delivered in a few days from ordering and with surprisingly inexpensive shipping. Alpha Xtrm is one of the most concentrated and purest muscle building products on the market. This one is the hemo-dilator that builds lean muscle. Testo Factor X has been clinically proven to: (This is the fat burner and detoxifier. Taking Alpha Xtrm in the morning and Testo Factor X later on really sped up my shred.) more...



Understanding Nutrition and Weight Loss

Home > A Healthy Downstate > Understanding Nutrition and Weight Loss. Understanding Nutrition and Weight Loss. Good nutrition is vital to successful weight loss and management, and for good health. Several benefits of good nutrition are: improvement in cholesterol, reduction of blood pressure, and increase in overall energy. The fact is, this "yo-yo" cycle often leaves you discouraged and no closer to your weight loss goal. A good weight loss and management program incorporates sound nutrition practices, behavioral changes, and physical activity. A balanced diet supplies the nutrients and calories the body needs if eaten in appropriate amounts. A reduction in body weight of approximately 10% in the first six months and keeping it off for one year is reasonable. Monitor your eating habits by keeping a food journal for a period of one or two weeks to familiarize yourself with your eating habits: how much you are eating, where, why, with whom, and what mood are you in when you eat. If you are eating a 2000 kcal/day diet or more, reduce your caloric intake by 500 - 1000 kcal/day to promote a safe weight loss of 1- 2 pounds/week. A good rule of thumb in selecting meats with less fat is to look for the words "round" or "loin" when shopping for beef, and the words "loin" or "leg" when shopping for pork or lamb. Good nutrition takes practice and there are certainly long term results when you improve your nutrition. Resolutions for a healthier you can be made at any time, and the sooner the better. more...



How to Gain Healthy Weight and Build Muscle the Right Way

How to Gain Healthy Weight and Build Muscle the Right Way. And if you want to gain healthfully, it’s not about eating ice cream sundaes and chocolate and six slices of pizza,” says Marjorie Cohn, a Registered Dietician and the author of Belly Fat Fix and co-author of Overcoming Binge Eating For DUMMIES. While unhealthy foods pack a lot of calories, loading up on junk could cause high cholesterol in the long run, and will only succeed in helping you gain fat — not lean muscle. Gaining healthy weight can help you tone up your biceps, improve your strength or just look that-much-better in your jeans. The first step: figuring out how many calories you consume each day simply to maintain your weight. Then, by increasing calorie intake by 200 to 500 calories per day, you can achieve a healthy weight gain of a quarter pound to a pound each week, according to Politi. To ensure your extra curves are made of muscle, not fat, you’ll need to eat well-rounded meals and snacks, stacked with healthy foods and low on empty calories. Politi advises eating 50 to 60 percent of your daily calories from carbohydrates, 15 to 20 percent from protein and 25 to 30 percent from healthy fats, such as avocado, healthy oils and nuts. Adding them to a salad, smoothie or serving of grains can up the calories in your dish without making you feel more full. “I actually encourage a lot of shakes,” Cohn says, noting that a simple protein shake , enhanced with healthy oils, such as coconut oil, can allow you to slowly sip your way to an extra 500 calories a day. Structuring small meals around workouts, when you’re burning the most calories, may also help you avoid feeling overly stuffed. “It’s not promoting muscle gain,” Cohn says, noting that consuming unhealthy foods will cause you to gain fat rather than get toned. By filling yourself with nutritious foods, you’ll ensure that the extra calories you’re consuming will keep you healthier than ever. more...



Healthy Ways to Gain Weight : Nuts, Starchy

Your friends envy you when you tell them your doctor wants you to add pounds, but you may have already learned the hard truth: It's trickier than it sounds. Especially if you want to do it the healthy way. "You can't just throw high-calorie junk foods into your diet," says Kim Larson, a dietitian in Seattle. You want to eat stuff with lots of calories, of course, but they've got to have nutrients , too. Larson says there's nothing wrong with the go-slow approach. "Gradually, over a few weeks, we have to increase the amount of food that the gut is able to handle," she says. Your first step to put on the pounds: Swap out the foods you already eat for higher-calorie versions. Bid farewell to products that have "light," "diet" and "low-cal" on the label. "Make sure that your cereal has at least 200 calories per cup," Farrell says. more...



28 - Day Fat - Burning Diet and Meal Plan - Muscle and Fitness

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio . Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to. Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. "The diet is 65% of what you need to get in shape,"” he says. You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. This is your mantra for the next 28 days. There'’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Up your protein only if you'’re heavier than 250 pounds, or you're very hungry and need to add food during the day. The hardest thing is to develop the new habit of preparing your meals and taking them with you."” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. You"’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. "Many of my clients have their cheat meal on Sunday, so then they'’re ready for Monday and the week to come,"” he says. Afterward, get right back on the wagon with your next scheduled meal. I tell them, just keep looking at that picture and think of what you'’re going to look like in a few weeks."When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. more...



Weight Loss Vs. Fat Loss - Metabolic Effect

Curious to know the difference between “caloric weight loss” and “hormonal fat loss”? The weight you lose and calories you burn may or may not be fat. Following the “eat less, exercise more model” is playing the weight loss game. Caloric weight loss may work in the short run to make you smaller, but even that won’t last as almost everyone rebounds and regains the weight. The caloric weight loss game is not a smart lifestyle approach to a permanent body change. The fat loss way is a hormone centered approach. I know not everyone is a biochemist, and that the idea of “hormonal fat loss” versus “caloric weight loss” is a novel concept. You don’t need it to tell you if your hormones are balanced for fat loss. The right approach for fat loss is to exercise smarter and eat intelligently in a way that maintains muscle and focuses on fat loss exclusively. Want to learn more about the Fat Loss Lifestyle? ME’s  Lifestylers Club  offers all the tools, resources, and accountability necessary to lose fat, maintain that loss, and never look back. more...



Best Weight Loss and Muscle Gain Supplements

In this special report, you'll learn about these two promising new products, Alpha Xtrm and Testo Factor X. Like Alpha Xtrm and Testo Factor X to lose excess body fat while gaining Action Star muscle. Jack Evans from Los Angeles reported that he lost 4 KG fat and gained 9 KG of muscle in just 5 weeks using only the Alpha Xtrm and Testo Factor X muscle building stack. Combine Alpha Xtrm with Testo Factor X and you've created an automatic muscle building machine. At Muscle & Health, we decided to try the Alpha Xtrm and Testo Factor X diet for ourselves. To try out the Alpha Xtrm and Testo Factor X I decided to get a free trial of Alpha Xtrm. While most Alpha Xtrm products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. Alpha Xtrm is one of the most concentrated and purest muscle building products on the market. This one is the hemo-dilator that builds lean muscle. Testo Factor X has been clinically proven to: (This is the fat burner and detoxifier. Taking Alpha Xtrm in the morning and Testo Factor X later on really sped up my shred.) more...



Double Up Your Protein to Lose Weight

And many may think that adding more protein to their diet will pack on muscle, which may lead to weight gain. But in addition to be satiating, increasing your protein intake may help you lose weight while maintaining fat-burning muscle, according to new research. After 31 days, the group consuming twice the RDA of protein saw the greatest reduction in fat mass while maintaining muscle. more...



Weight Loss Program, Diet Plan, Exercise and Training Diary

Welcome to Weightplan, the health and fitness community that can change your life. Created by some of the world's top health and fitness experts, Weightplan is a highly valuable health, fitness and nutrition resource which provides professional expert advice to help you fulfil your health and fitness goals. We're all different, with unique and individual fitness and weight loss goals, Weightplan is designed to offer professional advice and support, it's like having your own virtual personal trainer available to you 24/7. more...



Weight loss - Wikipedia, the free encyclopedia

Weight loss. [1] [2] [3] [7] [8] [9] Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy. Unintentional weight loss can be the characteristic leading to diagnosis of diseases such as cancer [1] and type 1 diabetes . [7] Around 25% experience moderate to severe weight loss, and most others have some weight loss. [7] Greater weight loss is associated with poorer prognosis. People with HIV often experience weight loss, and it is associated with poorer outcomes. Medical treatment can directly or indirectly cause weight loss, impairing treatment effectiveness and recovery that can lead to further weight loss in a vicious cycle. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss in individuals who are overweight or obese can reduce health risks, [19] increase fitness, [20] and may delay the onset of diabetes . Weight loss occurs when the body is expending more energy in work and metabolism than it is absorbing from food or other nutrients. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.[ citation needed ] The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well. more...



The Build Muscle and Gain Weight Fast Guide

With a little intelligent bodybuilding training, you CAN build muscle mass and gain weight fast. Whether you choose to follow the weight gain plan of someone who has successfully gone before you (check the top program reviews ) or design a program yourself, this site CAN help you achieve your muscle building goals. Don't underestimate the importance of any of the five main parts of a successful weight gain program. The amount of information on weight gain is increasing but BEWARE. And that is what a lot of the growing information on weight gain is - do what the rest of the fitness and weight loss people do (the same weight lifting workouts, the same routines) but just eat more. On this website, you will find the ways to gain weight that will work. We will go against the grain and gain weight fast. Besides, we'd likely be old and gray by the time we met our muscle mass building goals. My hope is that by using the Guide, you will avoid the years of frustration I endured during my quest to gain weight and build muscle (along with the money I wasted on worthless systems). I have every confidence that your weight and muscle gain goals will be met. more...



Healthy Eating 101 : Improve Your Fat Loss

That is, the protein, carbohydrate, and fat content in the foods you eat. Consider this your final answer, and the guide you need to finally determine the most effective plan for you. Carbs are dependent on how much protein and fat you consume in your diet. That is, you’ll eat carbs to fill in the remainder of calories needed in your diet. Add your protein (800 calories ) and your fat (900 calories) and then subtract it from the total number of calories you want to eat (2500-1700 = 800 calories). Divide the remainder number of calories (800) by 4, and you’ll have a target number of carbohydrates you should eat (200 grams). Protein is the major structural and functional component of all cells in your body. The most common claim is that your body can only handle 20 to 30 grams per meal and that the rest will go to waste. Unfortunately, there isn’t a gold standard for the amount of fat you need in your diet. The most recent report by the Food and Nutrition Board of the Institute of Medicine recommends that you eat at least 20 to 35 percent of your total calories from fat. If you still want a target, divide your weight in half and eat that many grams of fat. As a result, the other foods you eat (proteins and fats) can be converted into energy, meaning that your general survival does not depending on eating carbohydrates. more...



Best Supplements For Muscle Gain, Weight Loss, Workout

The 5 Best Supplements For Muscle Gain, Weight Loss, Workout & Health. This is probably why I am constantly asked about which supplements that are best for weight loss, or muscle gain, or supporting workout recovery, or for just overall health and function in general. What this means is that the supplements I use and recommend all have 2 things in common. Here are my recommendations for the 5 best supplements… For all of these reasons and more, protein supplements are one of the few types of supplements that are backed by proven science. Whey protein is scientifically proven to be the best (and fastest digesting) protein source for that meal. Just like fish oil, a multivitamin is one of the few supplements that can (and maybe should) be taken by everyone, even if you have no interest at all in muscle gain or weight loss. And yes, I give you my pick for the best brand, too. Those are my picks for the 5 best supplements. Because they are the ONLY five supplements that are safe and scientifically proven to be effective for muscle gain, weight loss, workout recovery or just your health in general. Sure, there might be a few other useful ones (for example, Calcium and Vitamin D), but for the most part, whey protein powder (and protein supplements in general), fish oil, creatine, a multivitamin, and l-glutamine are the big ones. more...



Calories and Macros Calculator : How to

Calories and Macros Calculator: How to Calculate For Fat Loss or Muscle Gain. This is essentially your maintenance calories, the amount of calories YOUR body burns based on the measurements and activity level that you enter in. From there, it then shows your target calories that you should consume depending on your goal (-20% calorie deficit for fat loss, and +20% calorie surplus for muscle building). The resulting macro numbers are your protein, carb, and fat daily targets. The only way to lose fat is to be in a calorie deficit (expending more calories than you consume), and the only way to pack on muscle is to be in a calorie surplus (consuming more calories than you expend). When it comes to counting calories for your fitness goals, it’s also important that you are consuming the right amounts of macronutrients (protein, carbs, and fats) for optimal results. To figure out how much of your calorie intake is coming from carbs, you would simply eat your remaining number of calories after protein and fat have been added together. Step 2: Figure out your protein and fat requirements. Carb Intake = Total Calories – Protein Calories – Fat Calories. Therefore –> 1,900 total calories – 536 protein calories – 603 fat calories = 761 carb calories. Once you figure that out, you will then adjust your daily calorie intake depending on your goal — eat less calories for fat loss, or eat more to bulk up. The amount of fats and carbs that you eat will mainly depend on your personal preference. So if you like carbs, eat more of that and less fat. more...



Muscle Gain and Weight Loss

Muscle Gain & Weight Loss. Adding muscle to your body helps you to lower your body fat percentage in a variety of ways; however, these effects are often indirect and can be confusing. With a little bit of straightforward information, you can connect the dots between muscle gain and weight loss and increase your results (and your motivation to exercise). Too much fat hides your muscle and gives you a soft, shapeless appearance. Muscle gives your body its strength, shape and definition. The more muscle you have on your body, the more calories you burn 24 hours a day, seven days a week. This helps you lose weight that is fat without sacrificing muscle gain. During weight loss, you want to lose the fat and keep (or even add) muscle. The ability to gain muscle and to lose weight varies from person to person depending on their genetics. The same goes for how you lose and gain fat. more...



Weight - loss and Nutrition Myths

"Eat as much as you want and still lose weight!" A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off. Combined, these habits may be a safe, healthy way to lose weight and keep it off. Fact: Fad diets are not the best way to lose weight and keep it off. Combined, these habits may be a healthy way to lose weight and keep it off. TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Fact: To lose weight, you need to burn more calories than you eat and drink. Together, you may be able to create a plan to help you reach your weight and health goals. It tells you how many calories and servings are in a box or can. TIP: Choose cuts of meat that are lower in fat, and trim off all the fat you can see. You can also find out more about nutrition and weight loss by talking with a registered dietitian through the Academy of Nutrition and Dietetics. Nutrients that may be lacking in a vegetarian diet are listed in the sidebar, along with foods and beverages that may help you meet your body's needs for these nutrients. Information, tips, and interactive tools about healthy eating and physical activity, as well as healthy eating on a budget, are available from the U. How to Understand and Use the Nutrition Facts Label. Food and Drug Administration's website guides you in using the label to select healthy food for yourself and your family. more...



Healthy Ways to Bulk Up - Shape Magazine

Most of the people I meet ask for my advice about how to lose weight, but some of my clients are actually trying to pack on pounds, and it’s not as simple as it may seem. That is one way to gain weight, but it’s not the best way. I sometimes work with clients who’ve lost weight due to dental surgery, a digestive problem, stress, or an illness, and are trying to get back to a healthy weight. And as a sports nutritionist, I also work with pro athletes who tend to lose weight over the course of a grueling season. In all of these cases, the goal is to gain weight while optimizing health, and there’s a science to it.  After all, the old phrase, “You are what you eat” is absolutely true – nutrients from food are literally the raw materials your body uses to construct new cells. A junk food-filled diet devoid of nutrients doesn’t give your body much to work with  - I always say it’s like constructing a house with cardboard and tape instead of bricks and mortar. Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart. Sometimes my clients tell me they “eat all the time” but when they actually start keeping a food journal they realize just how erratic their patterns are. A wider varied provides your body with a broader spectrum of nutrients to work with throughout the day. Smoothies are ideal (over milkshakes) because you can bolster them with all kinds of good stuff, like wheat germ, nut butter, carrot juice, and protein powder. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. more...



Muscle Gain - Paradise Nutrition

Muscle Juice - High-calorie weight gainer supplying 55gm protein (whey, casein and egg) with P: C ratio of 1:3. On Cardio/ Rest days: 2 scoops Muscle Juice in water. Meal 4: Evening: 2 scoops Muscle Juice in water. Meal 6: Bedtime: 2 scoops Muscle Juice in water. Meal 2: Mid-morning: 2 scoops Muscle Juice in water. Meal 4: Pre-workout: 2 scoops Muscle Juice in water. Post-workout meal (only on Weight training days): 1 tsp Creatine Monohydrate with 3-4 tbsp glucose in 300-400ml water. Meal 4: Evening: 2 scoops Massive Whey Gainer in water. Meal 4: Pre-workout: 2 scoops Massive Whey Gainer in water. Post-workout meal (only on Weight training days): 2 caps Kre-alkalyn with 3-4 tbsp glucose in 300-400ml water. Meal 2: Post-workout On Weight training days: 3-4 tbsp glucose in 300-400ml water. more...



Protein for muscle gain and weight loss

Spread protein throughout the day for muscle gain and weight loss: Nestlé study. Balancing protein intake throughout the day - rather than having the bulk as part of an evening meal - helped participants in a study to boost muscle gain by nearly 20% and lose weight, Nestlé researchers have found. “Our data demonstrate that the quantity of protein consumed over the day is not the sole determinant of the potential to stimulate muscle protein synthesis in conditions of [a low-calorie diet] and suggests that the distribution of daily protein intake may also be important,” they wrote. However, the researchers claim that numerous scientific studies recommend higher protein intake to support the maintenance and regain of muscle in older adults. Twenty obese men aged 60 to 75 years participated in the study and were randomly assigned to two groups: those receiving a balanced protein distribution (25% of total protein for breakfast lunch, dinner and an evening snack) or those receiving a skewed protein intake (7% - 17% - 72% and 4% of protein respectively). Total protein intake was the same across all groups (1.3 g protein/kg/day). During the first two weeks, muscle and fat decreased in both groups. Fat reduction was the same for both groups but muscle loss was slightly less in the balanced protein group. The addition of resistance training slowed down muscle loss, and myofibrillar protein synthesis was around 19% higher in the balanced protein group than skewed. The researchers also found that combining exercise with a balanced protein diet restored the low rate of protein synthesis of the first two weeks to the levels seen with ‘normal’ energy intake before the study began. more...



Eat to Lose Weight and Build Muscle

"If you're only [focused on training] you might not get the body you want, and you may increase your risk of injury," says Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center and team sports dietitian for the Pittsburgh Steelers. Barry Rubin, head strength and conditioning coach for the Philadelphia Eagles, says having an unhealthy body weight will only slow you down and make you more sluggish and susceptible to injury. That means getting enough protein and the right balance of nutrients in your diet. Who has trained many pro athletes, says, "It's so important post- workout to get something in your body to start that anabolic phase." Bonci says the goal with eating protein is to optimize performance and build lean muscle mass. Ideally, you want to get in a serving of protein both before and after a workout, she says. When you eat your protein, don't take it solo. "There's got to be some sugar in that protein to increase the absorption." Carbs not only help your body grow muscle, but they also provide you with fuel for your workout. A lot of NFL pros get their protein on the go. A quick protein fix in bar or shake form is great when you're at the gym. more...



Eight Ways To Achieve Fat - Loss and Muscle Gain

Are you looking to lose the fat and gain muscle? If you are not real and serious about losing fat, all the other steps will not help you. Not necessarily from the cardio you just did, but from the fact that doing cardio increases your metabolic rate so that the rest of the day you will burn off more calories as well. Doing cardio for the sakes of doing it will not burn fat. The more you move, the more you burn. The more your whole body moves, the more energy you expend. What weight training will do is help you burn fat in the future. So when you are at rest, even sleeping, the more lean muscle mass you have, and the more calories you will expend. The more lean muscle tissue you have, the more calories you will expend at rest. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest. more...



Importance of Nutrition in Muscle Gain and Weight Loss

 Nutrition in Muscle Gain and Weight Loss. The best way to improve your overall fitness level is to combine nutrition and exercise efforts. Nutrition in muscle gain and weight loss is very important. Accomplishing your fitness goals as a general rule relies 80% on nutrition and 20% on exercise. It is all about the way your body processes the materials you put in, and how you tell it to process is through exercise. So here is the golden rule: 80% of your muscle gains will come from your diet, and the other 20% come from the actual exercises you do to build that muscle. You will see this in the best athletes and hear it from the best coaches. As you become more comfortable and regular with your exercise, training (and training well) becomes more important—but still does not overtake nutrition as the most vital part of your process! Always remember, nutrition in muscle gain and weight loss is very important. By focusing on cleaner eating and a gradual process for losing weight, you’ll see that you have the energy to exercise and to do so more effectively, which will make your weight loss process more complete. But just hitting the gym and ignoring the importance of nutrition in muscle gain and weight loss can really slow you down.  Fuel your body with proper nutrition, and nothing can hold you back from becoming the absolute best, or even slow down how frequently you meet your goals. To streamline your fitness process, focus on the nutrition and the exercise plans you create. Nutrition and meal planning is vital for effectively meeting your goals! more...



Nutrition For Weight Loss and Muscle Gain

These products are clinically proven to flush out the toxins in your body, melt away body fat and pack on tons of muscle. In this special report, you'll learn about these two promising new products, Alpha Xtrm and Testo Factor X. Like Alpha Xtrm and Testo Factor X to lose excess body fat while gaining Action Star muscle. Jack Evans from Los Angeles reported that he lost 4 KG fat and gained 9 KG of muscle in just 5 weeks using only the Alpha Xtrm and Testo Factor X muscle building stack. Combine Alpha Xtrm with Testo Factor X and you've created an automatic muscle building machine. At Muscle & Health, we decided to try the Alpha Xtrm and Testo Factor X diet for ourselves. To try out the Alpha Xtrm and Testo Factor X I decided to get a free trial of Alpha Xtrm. While most Alpha Xtrm products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. The free trial bottle of Alpha Xtrm was delivered in a few days from ordering and with surprisingly inexpensive shipping. Alpha Xtrm is one of the most concentrated and purest muscle building products on the market. This one is the hemo-dilator that builds lean muscle. Testo Factor X has been clinically proven to: (This is the fat burner and detoxifier. Taking Alpha Xtrm in the morning and Testo Factor X later on really sped up my shred.) more...



How to Gain Weight and Muscle

When you want to gain both weight and muscle mass, you will need to make dietary and exercise changes to help you reach your long-term goals. You do not want to gain an unhealthy amount of weight or use unhealthy foods to help support your weight gain. Having the right combination of calories and exercise will help you gain weight safely and build muscle mass. Talk to her about why you want to gain weight and muscle mass, and tell her about the kinds of things you’re going to change in your lifestyle. Try to be as specific as you can with your goals. If you're trying to gain weight and build muscle, you'll need to consume adequate protein to support your goals. The trainer may recommend a variety of exercises to help support your weight goal and fitness goals. Talk to your trainer about your goals and ask how they can help you build muscle mass. To increase your muscle mass, you'll need to work each and every muscle group. This may help keep you motivated and also give you a guideline for your week. more...



Nutrition rules : what to eat to gain strength

Since there’s a lot of confusion about what to eat and why, here are 8 simple nutrition rules that will help you build muscle , lose fat & get stronger. You get energy from the first hour and you’ll be less hungry the rest of the day. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong & healthy breakfast. Eat at fixed times every day and your body will get hungry at those fixed times. Eat Protein with Each Meal. You need protein to build and maintain muscle . The easiest way to get this amount is to eat a whole protein source with each meal. Eat the yolk. Eat Fruits & Veggies with Each Meal. Eat Carbs Post Workout Only. Avoid white carbs and eat whole grain. If you’re a skinny guy who wants to gain weight : eat carbs post workout and post post workout. Eat Healthy Fats. Eat healthy fats with every meal and avoid artificial trans -fats & margarine. Eat Whole Foods 90% of The Time. more...



Nutrition Muscle Gain

In this special report, you'll learn about these two promising new products, Alpha Xtrm and Testo Factor X. Like Alpha Xtrm and Testo Factor X to lose excess body fat while gaining Action Star muscle. Jack Evans from Los Angeles reported that he lost 4 KG fat and gained 9 KG of muscle in just 5 weeks using only the Alpha Xtrm and Testo Factor X muscle building stack. At Muscle & Health, we decided to try the Alpha Xtrm and Testo Factor X diet for ourselves. To try out the Alpha Xtrm and Testo Factor X I decided to get a free trial of Alpha Xtrm. While most Alpha Xtrm products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. Alpha Xtrm is one of the most concentrated and purest muscle building products on the market. This one is the hemo-dilator that builds lean muscle. Testo Factor X has been clinically proven to: (This is the fat burner and detoxifier. Taking Alpha Xtrm in the morning and Testo Factor X later on really sped up my shred.) more...



The Female Guide to Getting Lean - Breaking Muscle

While no two women are exactly the same, there are a few general tips that I can throw out there for you that do the trick whether you're leaning up for aesthetic or performance reasons. If you weigh 200lbs and are only eating 1,200 calories, you are not eating enough. You may trick it once or twice, but it will learn how to overcome what you are trying to do to it. You don't have to completely eliminate them; doing so would only set you up for failure. Do you have a food log? Do you know what foods are considered high in carbohydrates? Natural sugar is still sugar, and it still makes you fat if you eat too much of it. They just have a little more fiber and digest more slowly, so you don't get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them. How are you going to do that if you don't know how many sugars and carbohydrates are in what you're eating? Increase Your Protein and Don’t Fear Fat. Increased protein helps maintain the lean mass (muscle) you already have. You want to keep this, as it increases your metabolism. more...



Muscle Gain Calorie Calculator - The WeighTrainer

The numbers below represent the daily caloric requirement for maintenance and to support maximum drug-free muscle growth with minimum bodyfat deposition. It is assumed that the highest scientifically verified rate of muscle gain in drug-free trainees, past the beginner stage, is 3.73 g per kg of lean body mass per week, and genetically gifted beginners may gain as much as 6.76 g/kg/week. It is assumed, from the concensus of research, that 1.63 kcals are required for the deposition of 1 gram of skeletal muscle tissue in the body, and that this muscle gain will be accompanied by adipose gain in one-third the amount, with an energy cost of 7.91 kcals/g (assuming the body already has the necessary fat cells for fat storage). The closer the trainee is to his maximum genetic potential the slower the rate of gain will be. more...



Diet Plans : Considerations for Muscle Gain

Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types. The second rule of eating is picking a goal and sticking to it for more than a month. It will help you understand what you we know about good diet design, as well as what factors might relate to seeing the most results out of your body. This means breaking down your meals into types of foods, and then just filling in the gaps with what you want to eat. You see, research in the New England Journal of Medicine has suggested that those on a weight loss diet tend to under-report how much they eat by as much as 47 percent and overestimate how much exercise they perform by 51 percent. Recording your foods does not have to be a long-term approach; just the opposite, it’s a short term investment that will offer you eating freedom for the long-term. At the same time, it will allow you to be honest with what’s happening in your body and why you might not be seeing the results you want. While it’s certainly possible to lose fat and gain muscle at the same time (despite what many people might suggest), maximizing your results is about maximizing your focus. If muscle gain is what you want, getting the most out of your plan might mean adding a little bit of fat. As I tell my clients , the goal is to eat for the body you want, not the body you have. For instance, going to low carb as you push intensity can stimulate your hunger hormones at the same time as decreasing the hormones that suppress hunger. This leaves you wanting to eat everything and the kitchen sink, all while experiencing a drop in the hormones that regulate your metabolic rate. Or more importantly, they set up your body for rapid weight and fat regain once the dieting phase is over. The worst thing that can happen is for you to read the numbers above and think, “I’m set for life.” It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat. more...



Healthy Ways to Gain Weight If You're Underweight

Healthy Ways to Gain Weight If You’re Underweight. Your family doctor can also help determine if you’re underweight based on your height, weight, what you eat and your activity level. A deficiency in vitamin D and calcium along with low body weight can lead to weak bones and osteoporosis . In women, low body weight can lead to irregular periods, lack of periods and infertility. Low body weight can cause hair to thin and fall out easily. If you’re an athlete, you are probably aware that frequent workouts can affect your body weight. Certain prescription medicines can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness. Further, even if the fat, sugar and salt common in junk food don’t show up as extra weight, they can still harm your body. Your physician also will be able to help you track your progress and make sure that healthy changes are taking place. more...



Metabolism and weight loss : How you burn calories

Metabolism and weight loss: How you burn calories. Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories. And if so, is it possible to rev up your metabolism to burn more calories? Although your metabolism influences your body's basic energy needs, it's your food and beverage intake and your physical activity that ultimately determine how much you weigh. Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning. Your basal metabolic rate accounts for about 70 percent of the calories you burn every day. For the most part, your body's energy requirement to process food stays relatively steady and isn't easily changed. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day. Metabolism and weight. It may be tempting to blame your metabolism for weight gain. more...



Build Muscle and Lose Fat Simultaneously

If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat. The goal of many bodybuilders is to gain muscle and lose fat simultaneously. In order to shed fat after building this muscle, the body needs fewer calories and more tedious cardiovascular-type exercise. The plan involves periods of both extreme underfeeding for fat loss, and extreme overfeeding for muscle gain coupled with both training for fat loss ( cardio , HIT ) and training for muscle gain (heavy weights). Basically you'll be in a fat-burning mode the majority of the time, eating lower carbs and calories, and performing fat-burning activities like regular cardio and HIIT cardio to help in this aspect. Basically, the more you struggle with fat gain and/or loss, the more cardio and HIIT sessions you'll need to perform, with three cardio and three HIIT cardio sessions being the max. It is important for this program that your weight-training sessions be done sometime in the late afternoon/early evening, to allow you to burn fat throughout the day. This is the time you will overfeed to drive protein synthesis and replenish glycogen stores. Also, during this time and after, the body will respond to this short-term overfeed with larger amounts of the hormones testosterone, thyroid and leptin. Regular cardio is done earlier in the day not only to burn more calories and fat but, more importantly, to give a big metabolic stimulus throughout the day. This is a sign that the body is shedding fat while building muscle. If cardio and HIIT sessions are to be scaled back it is best to eliminate those sessions on the weight training days (regular cardio) rather than eliminating those done on the off days (HIIT). For this reason it is important to compare measurements after a refeed to those after the previous refeed and not after a day of eating low calories/low carbs as those numbers will be different. more...



Healthy Weight Gain - Academy of Nutrition and Dietetics

Healthy Weight Gain. You may need to gain or regain weight if: You are very thin and want to look and feel better. You are an athlete who wants to build strength and muscle to perform better. You are older and have unintentionally lost weight. When done in a smart, healthful way, many of the same basic principles apply to both gaining and losing weight. If you are thin but healthy, take a close look at your parents and siblings. The secret to healthy weight gain is to make all your calories as nutrient-rich as possible. For smart weight gain, you need the nutrient power of all the food groups: (See My Plate .) Make an appointment with a registered dietitian to develop an eating plan that will help you gain weight in a healthy way with the foods you enjoy. more...




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