Build Muscle, Burn Fat And Get Lean

Build muscle, burn fat and get lean by getting the nutrition you need mainly from food....I will talk about protein later this week....don't depend on supplements to build muscle and you will save alot of money!

Of course, you need to do weight training consistently to build muscle (3 days a week)....and, you need to feed your muscles for them to recover and grow I said in yesterday's post, you need to eat enough!

You won't build muscle and gain weight if you don't create a caloric surplus (eat more calories than you burn)....The extra calories will be used by your body to repair muscle tissue that is damaged during heavy weight training workouts, and to build new muscle....and you will burn fat at the same time.

The amount of calories you need each day is based on your basal metabolic rate (BMR). Your BMR is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).

The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to build muscle and gain weight. If you maintain a caloric surplus (eating more calories than you burn), you will build muscle and gain weight. For example, my BMR is about 2000 calories, so I would need to eat at least 3000-3500 daily calories to build muscle. My level of activity for a given day would determine how much I should eat.

Don't eat just anything. You don't want to end up with layers of fat covering your muscles! Eat protein with every meal for sure (more on protein later this week).

Severely limit these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these types of foods: oatmeal, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!

.....more this week about building muscle and getting lean!

-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES
My Fitness Hut


About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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