Weight loss
A regular program of both cardiovascular and resistance training is needed for weight loss. Three key elements needed for continued weight loss are:
1) Control "emotional eating"
2) Proper diet
3) Regular exercise
After workout meal
During the first hour after a workout is the best time to replenish glycogen(energy) stores and supply the muscle with protein for repairs to begin.One option is powdered vanilla flavored whey protein powder and powdered orange Gatorade. Add water for a good tasting post-workout drink.
Protein Builds Muscle
Protein is the nutrient which muscle is built from. Therefore adequate consumption of protein is necessary to gain muscle.
Fat-restricted diets
Diets that notably cut fat intake are usually healthy diets. A body needs a small amount of fat to function properly and transport fat-soluble vitamins(A,D,E,and K).
The Need for Carbs
Carbohydrates are the nutrients which fuel your muscles. You must also have an adequate intake of carbohydrates in order to build muscle. Males should intake around 2-5 g/lb bodyweight, females slightly less. This number should be adjusted depending on bodyweight, training intensity and goals.
Consider Supplements
Consider adding supplements to your nutrition plan in order to help you maximize your musclebuilding gains. This is because with a hectic lifestyle it?s hard to get the necessary nutrients from food alone, and it also makes eating frequently more convenient.
Protein restricted diets
Protein is needed for muscle repair. Without protein the body cannot rebuild itself. Protein restriction leads to muscle soreness, general fatigue, and overall weakness.
Muscle
One pound of muscle burns fifty calories per day at rest, while one pound of fat burns no calories. A combination of cardio and weight training is much more effective in losing fat and keeping it off than cardio alone.
Drink Water to Build Muscle
Drink at least 10-12 8oz glasses of water each day, as muscle is nearly 70% water.
How Much Protein
You must consume adequate protein to build muscle, approximately 1 g/lb of bodyweight. This is for individuals who are training significantly and looking to build quality muscle mass. Even if you are not training a lot, you still need sufficient protein to build muscle, and may need to adjust your intake if you are on a restricted diet.
Weightloss Formula
Weightloss is a numbers game. To lose weight, simply burn more calories than you take in. 3500 calories = one pound. Reducing the daily calorie intake by 500 calories x 7 days a week, will equal a one pound per week loss.
Carbohydrate restricted diet
The body uses carbs as its primary source of energy. The brain needs 30 grams of carbs per day just to function, not to mention the heart, muscles and other vital organs. Carbohydrate restricted diets are defeating your purpose.
Which protein is best??
To build muscle, whey protein has the highest biological value(BV), which refers to how well your body uses it. Whey protein is also great for people with lactose intolerance and it mixes well with water or juice.
Consistent Nutrient Supply
Building muscle requires a consistent supply of nutrients in your body. Therefore, eating smaller more frequent meals is better. Eat between 4-6 meals per day, each with a balance of carbs and proteins.
Protein Important First Thing in The Morning
It is especially important to consume quality protein in the mornings, as your body has used its supply during the night to rebuild. Without consuming adequate protein in the morning, your body will begin to dip into the protein stored in your muscles thereby negating the process of building muscle.