It’s something all bodybuilders and fitness athletes try to aspire towards, burn body fat and retain muscle. It’s never easy to do. To put on muscle you need to eat and regularly throughout the day. To burn body fat you need to eat right and clean. If you have been struggling so far to do both, the following tips will be very useful for you.
Tip No. 1
Eat clean foods. You have heard it before, but you you’ll hear it time and time again, eating junk foods that are low in nutrition will always contain high levels of saturated fats. By eating clean, I mean foods that are high in nutritional value, low glycemic index carbohydrates, quality protein and healthy fats. Instead of eating white rice or white bread, try switching to brown instead. Avoid fast foods such as burgers, fries or other fried foods in unhealthy oils. If you want to see results, changes to your diet are vital.
Tip No. 2
Eat small meals throughout the day, preferably 5-6 meals. Each meal should contain quality carbohydrates, protein and healthy fats. By eating small meals you will essentially kick-start your metabolism to speed up. When your metabolism speeds up, you will start burning more body fat.
Tip No. 3
Do resistance workouts and follow a cardio program regularly. 4-5 times a week is generally okay. Try doing intense and low intensity workouts and keep changing your workout routine so your body’s muscles keep getting stimulated. With regular workouts your body will adapt to muscle tear and growth and you will start seeing more muscle tone in your physique.
Tip No. 4
Take certain supplements to boost your immune system, muscle growth and recovery. When you workout regularly via resistance and cardiovascular training adding supplements will ensure you get results. Think about supplementing with Creatine, L-Glutamine, L-Arginine, multivitamins and a pre-workout drink.
If you are a beginner who is starting out on bodybuilding or an experienced fitness athlete, the supplements will add benefit to you. Just take L-Glutamine for example, this supplement helps combat the effects of fatigue, muscle soreness and the breakdown of muscle tissue.
Tip No. 5
Drink plenty of water. Drinking tea, coffee, soda or juices does not constitute for the water intake per day. Try drinking between 2.5 – 3.5 liters per day at a minimum. Your water intake should be consistent with your body weight. If you weigh 200 plus pounds, drink around 3-4 liters per day. Pure water helps you digest high protein meals and speeds up metabolism. If you are consuming higher than normal levels of protein daily to build muscle, drinking plenty of water will eliminate any risk of kidney damage. Water also plays an important role in flushing out any toxins and hydrates the body.
Tip No. 6
If you want to increase muscle size and limit any injuries, you need to stretch before, during and after exercise. Many people often skip stretching but need to realize that by stretching you are expanding the muscle tissues and fibers and therefore your muscle grows. Always do a very light stretch before any resistance workout and continue stretching between different workouts.
Tip No. 7
Want to burn muscle and burn body fat? You need to start consuming a quality whey protein powder. There are many protein powders on the market, if you want real quality go for one’s that contain higher levels of whey protein isolates.
Tip No. 8
If you want to burn fat and get a certain amount of anti-oxidants that fight free radicals at the same time, you need to start consuming green tea. 2-3 cups of green tea will certainly boost your metabolism and help digest food fast.
Tip No. 9
Start doing a cardiovascular workout first thing in the morning. Before your cardio workout, drink a whey protein shake. By doing cardio having only consumed a protein shake, your body has no carbohydrates to burn and will straight away attack the body fat and use it as energy!
Tip No. 10
Try to consistent and be patient. Your body will react to all the changes you will make over time, but the key is being consistent. Always keep a close eye on your diet and exercise and you will see results.