Calculating Daily Calorie Intake

Your body can only build a limited amount of muscle at a time and many times those excess calories will be stored in our bodies as fat. A good way to avoid gaining fat in the course of gaining muscle is by calculating your daily calorie intake to maintain your current body weight and then adding some extra calories to stimulate muscle growth. You can do this by multiplying your current bodyweight times 15 and if you are a body building then you multiply by 18 to 20 times your bodyweight.

Example to maintain current weight: 150 lb x 15 = 2250 calories

Example for body builders: 150 lb x 18 = 2700 calories

It’s always good to eat a healthy balanced diet with lots of protein if you’re going to be working out. Avoid eating fatty greasy foods like French fries.

On the other hand, in order to burn fat build muscle, you need to eat less calories than you burn which is vice versa to what I just said above.

Cutting process when you burn fat build muscle

Once you are happy with the amount of muscle you have gained, you can start the body building process which is called “cutting”. Cutting is when you do a lot more reps then you were doing before but with smaller weights. This allows your muscles to become more visibly defined and noticeable as well as losing that excess weight you packed on when you were bulking up. If you moderate the amount of food you are eating, then the cutting process will become easier because you have less fat to burn and you can show off your ripped body faster.

Why it is important to eat small meals throughout the day

It is better to eat six small meals a day instead of three big meals a day. The reason being is because if we don’t eat every three hours or go long hours without eating, our bodies go into starvation mode. The body starts to worry when the next meal will be. That’s when our bodies start to store fat and the muscle is the first thing that goes.  Another reason is because eating smaller meals with complex carbs and lean protein will reduce the chances of overeating all in one meal.

Results of lack of food

Our metabolisms slow down because our bodies are trying to burn as little calories as possible when we don’t eat enough. Sometimes your metabolisms slows down so that you don’t lose any calories from not eating and resulting in when you do eat, most of the time you will eat a lot of food all in one meal or go into a binging mode. As for the decrease in muscle, a person who is skinny because they don’t eat can still be fat because once they start eating again they can gain weight faster due to muscle deficiency. Muscles are actually good because they keep working even when your body is in resting mode. Personally I think it looks better to be healthy looking and toned then to have bones sticking out. In the past I have tried to cut my calories drastically or only eat one meal a day which has made me feel more sluggish and I never seem to lose weight from doing that. I have also noticed when I have worked out a lot to get in shape, I always had to increase my food intake but I always avoided junk food and this resulted in myself having  a nice toned body and I lost weight as well.

Good times to eat

You should eat as soon as you get out of bed to get your metabolism going. After that you should eat a healthy meal or snack every three hours after that. For example wake up at 6 a.m. then that’s when you eat, then you eat at 9 a.m., 12 p.m, and so on. The less frequently you eat, the more sluggish and tired you will feel. Moderating what you eat and how much you exercise is the closest way you’re going to get to burn fat build muscle.

The basic plan behind building muscles is to build up and utilize more and more muscles groups as possible which indirectly induce a faster and surer means of eliminating fat. It is thus, of utmost importance to build muscles so as to lose fat and so as to again, remain fit!

Essentially, there are two vital components of staying fit- a proper diet and exercise. We all know of these two components and must have even heard it ‘n’ times, but do we regulate it in our lifestyle? Here are some general quickies which one can easily remember to ingrain in one’s lifestyle and be motivated towards the ‘burn fat gain muscle’ phenomenon!

Eating Right!

Doctors, nutritionists and even our elders advise us on this- eat right! But do we? If no, then it’s time to get into action for it’s our body at stake- fat can be fatal and this is no good news!

People generally tend to deprive themselves of eating to burn fat- this is one of the biggest ‘faux pas’ to dieting. The virtual key is to choose and eat food that is right. The ‘burn fat build muscle’ task sure takes a lot of discipline in what and how much one eats. The plan needs to kick-start with a proper nutritional diet which you could plan with your trainer, fitness personnel or doctor. Including good amounts of proteins and carbohydrate-rich foods in your diet is most important.

Plus, elimination of all fatty foods from the diet is also not right! Altering the pattern of food intake also helps: cut down the meal portions and eat less every time but consume those little portions at regular intervals. Of course, we also know that junk foods, sugary items and too much salty food can harm your efforts in burning fat.

As a part of routine, the following would pointers help:

• Plan a colorful diet; it not only ensures the addition of all nutrients but also keeps you motivated against the junk you’re trying to restrain.
• Staying hydrated helps to a great extent
• Never fill yourself up completely on any meal
• Ensure not to consume any meal 2 hours prior to bed

Build Muscles: Exercise Well

The desire to burn fat build muscle can be advanced to higher levels by exercising the right way. One of the most recommended ways in to do a lot of cardio exercises. However, it is always suggested to consult your trainer or gym fitness personnel or doctor before you strain any muscle of your body; each one of us is unique physically! Cardio exercises are suggested because it is during these exercises that the body tends to exert more energy and thus burn down the fat.

Cardio exercise, in their simplest form, includes activities such as walking, skipping, cycling, etc. Some of them also prefer trying some weight lifting; it fosters the development of strong muscles displaying a sculpted look. But that requires professional help because one has to be careful about the amount of weight to be lifted. Alongside, having a proper and balanced resistance program is also vital, as a part of the burn fat build muscle task.

Consistency is the key that applies to both- dieting and exercising. Staying fit and healthy tops the wish-list of most of us- it’s certainly attainable provided we strong willed, determined and sure!

I always get asked  this question is running the best way to lose weight i could say it is the simplest way because you don’t need no equipments. There are lots of ways to build muscle at the same time losing weight. But most of the people want to loose weight in the shortest way of time.  According to many body builders this is impossible because when it comes to building of muscle a person must need to work hard and doing lot of effort as well. Therefore body building while losing weight has so many ways. In this article we are going to discuss how to loss weight and build muscle in a right way.

Weight Loss Body Building

The basic simple way to have a perfect body shape is exercise. Exercise is one of the most effective ways to firm your body such as losing weight while building your body. Doing this routine everyday could adjust your body muscle. Your muscle will use to it and that could precisely help you to reach your desire body. Moreover, you will need to have types of exercises and do it alternately everyday. 4 to 5 types of exercise are done for your daily activities.

Weight Loss Muscle Building

Losing weight is connected with what you are eating.  If you want to loss your weight at the same time build your muscle you must follow and do the balance diet. The best way is to put daily routine activities for building muscle to your room or a picture of your desire muscle. By looking at it every morning it could be your inspiration to work hard for your muscle. The primary ways to build your muscle are doing hard exercise like barbell, bent over rows, bench press and so on. That exercise can make you stronger and a strong person can make your muscle build easily. This is also the best way when it comes to weight loss.  If you have a proper balance diet and exact exercise you will probably have the muscles that you have longed been dreaming.

Throughout my high school years I was always over weight. Some what lazy you can say I tried exercising but never seen good results no matter what I did the scale always read the same. Spending lots of money on machines and books that sale you lies. It got me to a point where I couldn’t find a way out, always looking in the mirror asking myself why am I so overweight.

I was So close to giving up.

When I first heard about the book I was thinking to myself  “Oh no not another one” but after receiving real good feed back coming from the Truth About Abs I had too give it a go. I was tired of false information from other previous guides I checked out. Within the 3 days of reading this book , I’ve seen how this manual was very unique from the other ones I have read.

The truth About abs review

The book shows an effective way to combine cardio and a diet planning. You can’t build muscle over fat, you need to burn the fat in order to see the muscle. When finding out I had abs hidden under my layers of  fat, I had to take action and let them out ” lol”. Every muscle in your stomach area is covered by a layer of fat. So no matter what exercise  you do, you won’t see your abs until you get rid of the layers of fat. The resource on the truth about abs taught me an effective way to exercise and get a full body workout. Only working out  a half an hour a day and only 3 days a week, is what I needed to achieve awesome abs and a toned body. What a great investment I made on this book thinking back that I was so close to giving up. So with all this said, if your looking for real results then the Truth about abs is for you.

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Weight Loss Body Building

The basic simple way to have a perfect body shape is exercise. Exercise is one of the most effective ways to firm your body such as losing weight while building your body. Doing this routine everyday could adjust your body muscle. Your muscle will use to it and that could precisely help you to reach your desire body. Moreover, you will need to have types of exercises and do it alternately everyday. 4 to 5 types of exercise are done for your daily activities.

Weight Loss Muscle Building

Losing weight is connected with what you are eating. If you want to loss your weight at the same time build your muscle you must follow and do the balance diet. The best way is to put daily routine activities for building muscle to your room or a picture of your desire muscle. By looking at it every morning it could be your inspiration to work hard for your muscle. The primary ways to build your muscle are doing hard exercise like barbell, bent over rows, bench press and so on. That exercise can make you stronger and a strong person can make your muscle build easily. This is also the best way when it comes to weight loss. If you have a proper balance diet and exact exercise you will probably have the muscles that you have longed been dreaming. And with this I end the topic of burn fat gain muscle hope you enjoyed it as much as I did.

The most underrated dieting tool is water which if you drink more of. You can lose ten pounds faster it increases your metabolism’s burning capability. Keeping everything in your body going smooth which helps lubricate your joints for exercising. It also moves fiber out and adds bulk which in return makes you full for a longer time. Water cleans toxins out of your system giving your liver more capability to eliminate and sort out the the nutrients that are needed. Drink about 64 ounces of water  a day make sure it’s purified it makes it easier for the body to process. It is one of the easiest way to lose weight that is why it is called weight loss 4 idiots that anybody can do.

Eating To Much.

I learn that your stomach is about the same size as your fist. Which mean that you don’t have to eat too much to be satisfied. Catch yourself when you are eating when not hungry which does happen. Most of the time when your sitting down and watching t.v and you just have a bag of chips. Your not hungry but your still eating it a habit that some people have.

You can still eat food you love.

Most of the foods people love to eat have fats but fats are needed to be healthy. Now you just track the days you eat the food you love of course you don’t want eat it every other day. You want to balance what you are eating as well instead of eating sum cookies take an orange. Vegetables and fruits will always help you in your diet. You can eat more but in parts in your day between 120 – 150 calories every two hours. Which keeps your metabolism running and allowing you to burn way more calories. Then just having 3 meals in a day to get the full affect of losing weight.

Getting on a bike riding around your neighborhood for a good hour is a great exercise. As well you can benefit from listening to music which for me is a plus. Doing squats going up and down stairs mostly all types of exercise are good anything that makes your heart rate go up you want your pulse high just enough so your body can start burning fat fast . Now I do advise that you do exercise 2 -3 times a day for a good half an hour or more if you can. You always want to switch up your exercise don’t stick with the same exercise workout  routine . Always keep your body wondering what you will do next to get the secrets of fat burning  just check out the free report I provide for my guest thank you and have a nice day.

What needs to be done.

1. When trying to build strong muscle you need to get rid of the unwanted fat. Now of course we do this by exercising but you want to focus on cardio. Have a routine as in running, jogging, jump rope or riding a bike. When you go out and do these activities make sure to have enough water with you. By drinking water you sweat more body weight. Try challenging yourself you always what to try to set up. When you exercise take that extra mile or extra ten minute walk or jog.

Just watch it!

2. Look over the carbs you are eating we all know what’s bad for us. Eating a cake or a late night snack are not good carbs to choose to bite on. Instead we want to choose healthy carbs to eat such as fruits, Vegetables, whole grain bread etc. Be aware that choosing not to eat the right carbs for your body could lead to weight gain. And totally messing up your chance on losing weight. This in the long run could end up to heart disease or diabetes so make sure to eat healthy.

Know what your muscle needs.

3. So we are trying to build muscle now we need to get are proteins in order. You have to have a good amount of proteins. Know that proteins make the muscle grow and without it would make building muscle hard. Eat proteins in the morning and around the time you have your meal and before and after every bodybuilding workout routine you may do.

Take these tips into consideration as they could lead to losing that unwanted fat and add that muscle look we are all looking for.

Watch what you drink.

Experts only advice you to have 48 grams of sugar per day. So drinking a Soda is no good, because a 12 oz of soda contains 41 grams of sugar. Keep in mind that muscle weighs more than fat. When stepping on a scale don’t get discouraged if you gained a pound or two. Pay no mind to the scale it could lead to you giving on your diet.

A way you can slow down your metabolism.

An estimated 1200 calories per day for women, and 1800 calories per day for men. So going for 500 calories a day will result in you gaining weight. Your body will think it’s in survival mode and hold onto your fat. Doctors say that 2 pounds each week is a healthy way to reduce fat and yes i know 2 pounds seems like nothing. That’s 8 pounds a month but it takes time. Don’t get discouraged if you are not losing weight quick. You have a goal to drop pounds if you see you drop 1 pound a week then keep on doing it. Whole point on a diet is losing weight which is just what you are doing.

You are probably confused right now, but just because you can’t see your abs doesn’t mean you don’t have them. They are hidden under the layer of fat that you are carrying but it’s there. Now the only thing you have to worry about is getting rid of the extra fat that you carry.  keep in mind there is no need to use weight loss pills in order to lose weight. The right way to get ripped abs will not happen overnight.

The secret is learning how to balance between your exercise and Nutrition.

Make sure to cut down on your carbs as well on sodium, fast and fried food and alcohol. A recommended drink is green tea it will bust the chance on getting your six packs sooner. So let’s move on to a couple exercises you can do at home.

The squat is one great way to reduce stomach if it’s done consistently and the right way. When squatting don’t elevate your heels it’s not good for your knees. Make sure you have flexibility on your ankles. You have to sit back when doing a rep. While keeping your back straight and your butt out. You should warm up before you use any weights with squats.

Here is a video that will show you exactly how to squat.

Another exercise is laying flat on the floor on your back. With your feet together and the tip of your toes going up. Now push your lower body up 6 inches away from the floor stay in that position for about 20 seconds. Do 3 reps or 4 whatever works better for you.

Here is a picture on how it’s done right.