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NUTRITIONAL TIPS FOR MUSCLE BUILDING AND WEIGHT LOSS

NUTRITIONAL TIPS FOR MUSCLE BUILDING AND WEIGHT LOSS

Muscle building and weight loss don’t work at the same time?

Admittedly, it is not easy. With the right nutrition, however, you can be successful in both disciplines at the same time.

Take the following 12 tips to heart.

1) Eating eggs for breakfast can help you consume fewer calories throughout the day than if you don’t. Fat burning is also stimulated. Combine whole eggs with the pure egg white so that you can benefit from the different nutrients from both. Egg yolk may contain a lot of cholesterol, but at the same time, it also contains healthy fats and many nutrients. One (whole) egg can contain approximately 80% of all the vitamins and minerals that a person needs.

2) Vary the energy content of your food every day! Human metabolism and fat burning only stay active if you bring variety into play. Do not eat the same thing every day – and the calorie content should also vary slightly every day. For example, low-calorie natural ingredient herbal methods can be a solution for weight loss. Check out the Xpert Konjac Avis content written by XpertKonjacAvis.com’s dietician writer Lirienne Chicoine.

3) Natural milk products contain about 70% more omega-3 fatty acids than the same products in conventionally processed form. Omega-3 fats help lower LDL cholesterol levels and thus prevent heart disease and some types of cancer. Even natural milk is a little more expensive and has a shorter shelf life – it is worth changing!

4) Drink lots of water! The liquid sweeps toxins out of your body, which in turn helps make you look wirier. Your veins become visible and your skin does not look “watered down”, but gets a thin and smooth look.

5) Carbohydrates after training! Simple carbohydrates, about 40 to 100 grams, help to replenish your muscular glycogen stores, which you emptied during your workout. The following insulin tip has an anabolic effect and muscle growth is stimulated. At the same time, regeneration is improved, which is why you shouldn’t be “afraid” of carbohydrates if you use them at the right time.

 6) People who start muscle training and complete a workout every day – consisting of six exercises with three passes each until muscle failure – and then drink a shake can build up over two and a half kilos of muscle mass in just eight weeks. This was confirmed in a study.

 7) Adequate intake of essential fats can also promote fat loss instead of preventing it – as is often assumed. About 30% of your daily calorie intake should consist of fats, with omega-3 fats preferred. You can find these in olive oil, peanut butter, and walnuts, for example, but also in salmon and other fatty fish. 

8) Drinking two cups of cold water can boost your metabolism for a short time and thus increase the metabolic rate by about 30%, which is due to an increased release of the hormone norepinephrine. 

9) Eggs contain proteins with the highest biological value.

10) Avoid white rice. Not only does it contain significantly less valuable nutrients than unpeeled brown rice, but its glycemic index is so high that it consumes a lot of insulin. The only time you should eat white rice is immediately after your workout. Here, the insulin injection should be considered useful, since the insulin puts the body in an anabolic (= muscle building) state. However, switch to brown rice as it has a lower glycemic index and also contains valuable nutrients such as calcium and magnesium, which can have a positive effect on your bone density. 

 11) Are you in a hurry after training and do not have a post-workout shake on hand? Then eat a simple bagel with jam. This combination contains about 60 grams of carbohydrates, which replenishes your emptied glycogen stores after an intensive training session. 

12) Get saturated fats back into your diet. Saturated fats cause your testosterone levels to rise, which promotes muscle mass gain. Don’t be afraid of high-fat meat, cheese or egg yolk!

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