Both build muscle and lose fat need to have a focused routine. Fortunately an important aspect both build muscle and lose is to have a high intake of protein. Protein forms the building blocks of the body from skin and bones to the muscles themselves, and it forms a key element in muscle repair and recovery after exercise. Protein actually keeps the body feeling full, which helps a person on a diet curb cravings for food. Having a solid exercise routine and a healthy diet will also help to lose fat and build muscle.
. Protein shakes.
Consume 1 gram of protein for every kilogram of body weight. Protein helps you to feel full longer and encourages muscle recovery and development.
Supplement snack or one meal a day with a protein shake. Choose a shake that has vitamins to ensure that you still get essential nutrients. Drink a shake within half an hour of training to assist in muscle repair and recovery.
Do three muscle training workouts a week that includes lifting weights, sit ups and push ups. Be sure to do some form of cardiovascular activity, such as walking, cycling, aerobics classes or jogging for half an hour to 45 minutes, three to five times a week.
Eat six small meals a day instead of three main meals. After breakfast, eat about every two hours, making sure the main meals are smaller and snacks consisting of fruits, vegetables, nuts or a protein shake.
Drink 8-12 glasses of water a day. This will flush toxins from the body and organs, helps keep you hydrated and eliminate waste from your body.
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