Fitness model bodybuilders have known for decades that increasing lean muscle mass is the best natural way to burn calories fast - resulting in fast weight loss and body fat percentage reduction.
To do this you need a balanced nutritionally dense diet while incorporating a well rounded high intensity fitness program. This is easy to do but you have to focus, get determined and follow the fat loss plan below.
Effective Fat Loss Diet
Here's a simple fat loss muscle gain diet plan for women and men to follow. Eat five times a day and spread your meals out three hours apart. Instead of worrying about how many calories each food item has, focus on nutrient dense super foods and balance (lean proteins and carbohydrates (complex) and healthy fats).
Example of nutritionally dense super foods include
o Proteins - lean meats, fish, egg whites, soy protein
o Complex Carbohydrates - yams, whole grains, brown rice, and green leafy vegetables (i.e. spinach)
o Healthy Fats - olive oil, almonds, fish oil, and avocados
To bust through fat loss plateaus, cycle your calories with load and burn days. You'll need to eat more calories and consume more carbohydrates on your load days, while on your burn days you will be more in line with a low-carb lower calorie diet.
Again your mantra is nutrition density and balance; ensuring your body gets proper vitamins and minerals needed to repair itself. These are the characteristics of a great muscle gain diet.
Building Muscle/Fat Loss Workout
A muscle gaining workout will increase your metabolism allowing you to burn calories faster. To build muscle quickly you will need to perform this 3x3x3 workout plan:
o Weight Training - 3 times a week - 30 minutes
o Cardio Training - 3 times a week - 15 minutes
o Core Training - 3 times a week - combine with cardio
To burn fat faster, make sure to work your large muscle groups (i.e. chest, back, legs). The best fat burning exercises are the bench press, squats, and leg press. These surefire exercises are performed by successful bodybuilders for a complete workout routine.
The elliptical cross trainer, will not only build your cardiovascular strength, it will also help you tone your smaller muscle groups in your arms and legs. A proven fitness tip is to set the elliptical to 'interval training' for a more efficient calorie burn.
Core training will consist of working your abs and lower back. The benefits of strengthening these muscles is better posture and balance. Not to mention slimming your waist line.
Tip: be sure to rest between weight training days; this is needed for your body to repair the shredded muscle tissue.
Muscle Gain/Fat Loss Supplements
In many fitness inner circles there is much controversy regarding fat loss or muscle building supplements (i.e. creatine). First be warned, you must avoid all steroids and pills that promise near instant results - these are always bad news to your long term health.
You will find conflicting evidence, when it comes to nutrition supplements, and the impact fat loss boosters have on your quest for burning fat. For now take a multi-vitamin designed for your gender; you will insure your body is getting everything it needs to function properly.
There is evidence that thermogenic fat burners will boost your metabolism and aid in burning more calories. Studies show that you can expect to lose seven to 10 pounds over a short period of time.
You will want to try a thermogenic that is free of ephedra or stimulants (like caffeine). A widely available thermogenic is Hydroxycut - caffeine free. Be sure to check with your doctor before taking any fat loss, muscle building or weight loss supplement.
The best natural supplement for fat loss and muscle gain is drinking lots of water. Make sure you are drinking at least a gallon of water a day to rid your body of toxins found in adipose tissue.
Know the difference between fat loss and weight loss
Many fitness trainers will measure your progress two ways (scale weight and body fat percentage).
Your body fat percentage is the most important out of the two body measurements. You can measure your own body fat percentage at home with a specialized weight scale.
When you see that your body fat percentage is going down this usually means your lean muscle mass is increasing.
On the other hand, you may be experiencing weight gain, because you are building muscle.
The best indicator of progress is whether or not you're fitting in your slim clothes (think skinny jeans) and your body appears to be more muscular (think six pack abs). These are what fitness models go by to know if they're experiencing fat loss and muscle gain.
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