How to Get a Muscle and Fitness Magazine Body - without spending all day in the gym

Before fitness a priority in my life I'd like to see in the muscle and fitness magazine covers and I think it would be nice to see that, but I do not have time to count calories and spend all day in the gym.

The truth is that they get to spend all their time counting calories and exercising a look at muscle and fitness magazines. After a few simple dietary rules and more time you spend in the gym, you'll be on your way to a muscle and fitnesssupervisory body in no time.

First, a word of caution. Before beginning any diet and exercise always consult your doctor.

Reduce the speed of your diet

We use a variant of the slow carb diet by Dean Karnazes, using a world-class marathon runner. I found the blog author Tim Ferris, losing 20 pounds of fat in 30 days. No fear, no calorie counting, only the following rules:

Drink plenty of waterTea, diet soda or your favorite.


Eat protein like egg whites, chicken and lean red meat.


Avoid white carbohydrates. Do not eat bread, rice, cereals, potatoes, pasta or fried foods. Remember that if you do not eat ..


Eat plenty of fresh vegetables. Remember that vegetables are not calorie dense, so make sure you eat vegetables, keeping their energy level.


Break your meals into 4-6 small meals throughout the day.


Take a day where you eat what you want.

When planning meals, you keep things simple. Here are some foods you like and eat again and again. I know that does not seem exciting, but will keep you busy though.

The muscle and gain fitness and lose fat HIT less

Pack on the muscle that we apply the principles of HIT (High Intensity Training). Arthur Jones, the creator of Nautilus exercise equipment demonstrates the value ofHIT training with their experiments in Colorado. In this test, Casey Viator gained 63.21 pounds muscle in 28 days. I'm not saying that we can achieve these results, but I think I'd be happy with even a fraction of that kind of profit. Complete the following exercises:

Leg Curl


Leg Extension


Leg Press


Lateral Raise


Jersey


Bench Press


Biceps Curl


Triceps extension


Trunk curl

Training Rules

Run a series ofeach of the past years, but a complete failure.


2-3 minutes rest between sets


Exercise 3 times a week, but one day of training does not go all the way to failure. For example, the work on Monday, Wednesday and Friday. Last Wednesday it would stop muscle failure in each set.


Drink a protein shake 45 minutes before and 45 minutes after exercise.


Get plenty of sleep (when the muscles actually) Grow.

That's it. I know it sounds simple, but if you follow the above plan look like you just stepped from the pages of Muscle and Fitness magazine.

Build Muscle - Why you need to eat fat, muscle mass

In its quest to ensure that, if building muscle is all that many bodybuilders in the form 'a bit fat "phobic mood. They think that if you eat fatty foods is low, it should be easier to stay thin.

Let's face it, after trying for months to build muscle, is the last thing I want to do, turn around and spend a few months to lose the fat that you won on the road. Muscle is an excess of calories, but if it workshope to obtain significant benefits.

What you need to realize that the amount of calories you eat that determines whether the fat gain, not where the calories come mainly.

Therefore, there is big difference if you eat 300 extra calories a day from the calories of pure fat and pure carbohydrates - that is, of course, assuming that your basic protein and carbohydrate requirements are met.

If the proteinPoor, then certainly a problem, but for the most part, which is in bodybuilding, protein deficiency is not something they need to worry.

Fat and muscle

Although you can still carry the temptation to grain pasta, rice, bread, and can not be even faster.

Although these foods are certainly a lot to your weight gain will continue to help your glycogen stores so you can work with any intensityMeeting, we must not overlook the fat intake.

Skip can not have any phobia fat is crucial for the results they expect to see.

Testosterone

One of the main reasons why fat should be completely avoided in the diet, it will go a long way to promote optimal levels of testosterone.

You already know that testosterone flowing through your body, be seen for muscle growth is better, then it makes sense only ifYou can do means to increase due to dietary
should in any case.

Appetite

When was the last time I ate three sandwiches at a meeting? Integer, right? Let's face it, for those of you in 4000 + calories a day to get to eat strictly carbohydrates and proteins are very difficult - if you feel as I like to explode.

For these three sandwiches could have downed a cup of peanuts for about the same calories.

Would not it be easierin your stomach? I thought so.

The inclusion of fat in your diet, you will be much easier to have always occur in the calories needed for weight gain.

Energy

Finally, the final ground are fat in your diet, body building because the power will be when it comes to energy. Fat contains more calories per gram than other foods so if you expect to increase your energy, do not remove the fat.

Fat is a gootherwise the body of energy than carbohydrates or protein, but is still the most concentrated source of energy out there.

So look at your current diet. Are you brave enough? Otherwise, your muscles can not generate much as possible. Will not give you the best results from your workout?

What are good foods for muscle building? - 7 elements crucial to eat to build muscle

What can I do to have a healthy muscle building diet?

Have maintained a healthy body and a happy life, should be a reasonable amount of calories your body needs to be used. There are some key features to achieve a healthy body and muscular.

1. Focus on fruits

To achieve a healthy body, you should be fresh fruit, hygiene, canned or frozen and dry, and avoid fruit juices. To get around 2000 calories, you will need 2 cupsof fruit a day, like 1 small banana, 1 large orange 1 / 4 cup dried apricot and peach.

2. Plans vegetables vary

You have to change plans for the use of vegetables. Eating vegetables like cabbage, ladyfingers, broccoli, green leafy vegetables, orange vegetables like carrots, sweet potatoes, pumpkin, beans and peas, such as beans, kidney beans, blacks beans, chickpeas, peas and lentils, etc.

3. Get Your Calcium-rich foods

You must have 3Cups of milk fat or no fat petite. You can take the same amount of low-fat yogurt and low fat cheese as easily as 11 / 2 ounces of cheese equals 1 cup of milk a day. If you do not like to consume milk, can be lactose free milk or calcium-enriched products and beverages.

4. Make half your grains

They should be 3 ounces of whole grain cereals, bread, biscuits, rice and pasta every day. One gram of 1 slice of bread, 1 cup cornflakes, lunch, 1 / 2 cupcooked rice and spaghetti. You should have seen yourself that cereals such as rice, oats, wheat and corn are known as the whole building muscle diet plan in the list of nutrients.

5. Take plenty of protein

You must select at the top of meat and poultry products and cook food for the schedule. Do not forget your options for high protein diets, which vary with the freshest fish, white chicken, lean beef, beans, peas, nuts and seeds, etc.

6. Improving unsaturatedFats

They should be more than 15% of calories from saturated fat. In general, fats are produced from monounsaturated and polyunsaturated fatty acids in fish, nuts and vegetable oils.

7. Limited amount of salt

Should not exceed 2300 mg of sodium (about 1 teaspoon of salt) on a daily basis. Salt water can not muscle weight.