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What’s the secret to gaining muscle and not gaining fat? I know that cardio is involved, and I include it in my workout. But how do you eaat the foods required to build muscle and still keep your middle lean?
lots and lots of lean protien. Soy protien is a great one. They also have a powder mix at vitamin stores that is Whey protien, also very good if you want to build muscle without the fat. basically PROTIEN PROTIEN PROTIEN. Stay away from refined sugars such as snack cakes, donuts, ect. Drink lots of water, and remember lots of rest. References :
the majority of the carbohydrates consumed must be low GI which means they come from whole food sources like whole oats, lentils, beans, etc. also the body fat must be monitored in order to make changes in the diet. and of course you have to count calories so that you actually "know" how much you are consuming.
body fat must also be under control before starting any diet where there is a caloric excess. the level of body fat is a direct indication of the level of insulin sensitivity. when insulin sensitivity is high a person will be lean, when insulin sensitivity is low a person will have a high percentage of body fat. when insulin sensitivity is high more nutrients will be transported into skeletal muscle and less into fat cells. the opposite occurs when insulin sensitivity is low. this is why lean people stay lean about those with high body fat constantly increase body fat while keeping even the same caloric intake. References : BS Exercise Science
IFPA Certified Master Trainer
25+ years of resistance training experience
17 years of martial arts training
February 9th, 2009 at 7:03 pm
What’s the secret to gaining muscle and not gaining fat?
I know that cardio is involved, and I include it in my workout. But how do you eaat the foods required to build muscle and still keep your middle lean?
February 10th, 2009 at 12:05 am
you have to lift hard and if you are dieting correct and doing your cardio the fat will stay off
References :
February 10th, 2009 at 12:07 am
lots and lots of lean protien. Soy protien is a great one. They also have a powder mix at vitamin stores that is Whey protien, also very good if you want to build muscle without the fat. basically PROTIEN PROTIEN PROTIEN. Stay away from refined sugars such as snack cakes, donuts, ect. Drink lots of water, and remember lots of rest.
References :
February 10th, 2009 at 12:09 am
the majority of the carbohydrates consumed must be low GI which means they come from whole food sources like whole oats, lentils, beans, etc. also the body fat must be monitored in order to make changes in the diet. and of course you have to count calories so that you actually "know" how much you are consuming.
body fat must also be under control before starting any diet where there is a caloric excess. the level of body fat is a direct indication of the level of insulin sensitivity. when insulin sensitivity is high a person will be lean, when insulin sensitivity is low a person will have a high percentage of body fat. when insulin sensitivity is high more nutrients will be transported into skeletal muscle and less into fat cells. the opposite occurs when insulin sensitivity is low. this is why lean people stay lean about those with high body fat constantly increase body fat while keeping even the same caloric intake.
References :
BS Exercise Science
IFPA Certified Master Trainer
25+ years of resistance training experience
17 years of martial arts training
February 10th, 2009 at 12:11 am
lean protein after a workout helps build healthy muscle
References :