How to Eat to Gain Muscle and Lose Fat

Many people find themselves in an endless search for an effective way for losing excess body fat. A lot of people have a right and exercise enough discipline, are not independent of their efforts. There are several reasons for failure, some obvious and some are very confusing. I hope to debunk some myths and uncover some truths about body fat loss. In addition, I will outline some exercises that I found to be of inestimable value to weight loss.
The first misconception about weight loss is that you eat fatty foods, foods to lose well, green leafy vegetables, fruits, etc. Although these foods are a wide range of vitamins and minerals should not replace food to its high protein content and will inevitably lead to muscle loss and metabolic slowdown. Vegetables should be eaten only a protein-rich foods, not as a substitute. Fruits on the other side should be avoided altogether, if it comes to losing fat because they are full of sugar.


Another big mistake about the weight loss is that cardiovascular exercise will result in fat loss and muscle gain. Conversely, cardiovascular exercise is a negative calorie deficit, leading to loss of muscle mass. This has been in long distance runners are observed in several long term studies. Train with heavy weights and consume large amounts of protein, avoid excessive muscle loss, you must do two things. Training with heavy weights to maintain muscle mass and a high protein intake will prevent muscle breakdown. You lose muscle when you lose fat, no matter what! But with the right technology and nutrition, you will be able to minimize muscle loss.
Proper nutrition can make or break any weight loss plan. If you eat poorly, not even the most intensive training program that will save. Before starting a diet, I recommend something to gain lean body mass. You need to consume more calories than you metabolize to build muscle. In other words, you have to eat too much when you are trying to build muscle. But you have to overeat the right kinds of food. These foods should be the same as the food you eat in your diet, the fat of the section (below) to be, but in large quantities. Then I have recommended some great exercises to be performed, while eating lots of food with high protein content.
Some exercises that I recommend, before starting the diet of the application, bench press, pull downs, and squats. These are great exercises to build muscle in large amounts before taking the plunge and start cutting the fat. These are basic exercises to mean the displacement of more than one joint in the body needs to complete. Among these three exercises almost every working muscles in your body. If you feel comfortable performing these important exercises you can start including cardio. But I would not recommend doing cardio until you have a solid base of muscle mass. Otherwise you may lose muscle mass, leading to a slower metabolism and weight gain.
How important is gaining muscle mass, you have to shift gears to reduce excess body fat. To accomplish this, you need to eat foods rich in protein while limiting fat and calorie intake. This can be very difficult. If, however, are the food is the same as if you were to build muscle, such as food, tuna sandwich, salad, multigrain bread, eggs, protein bars, chicken breasts, etc. To be successful you need have the perspective that food is fuel, not pleasure. After a week or two of court, who are regularly hungry (because it will be the body to maintain your current weight) and probably bored with the food selection. Hang in there, because the results will come quickly if you train hard and eat well
As a precaution, keep in mind that a weight loss program is a temporary change in eating habits. Long term negative calorie deficit will ultimately lead, a feeling of weakness and lethargy. How to achieve your desired goals of weight loss, I recommend increasing your intake of calories back into the maintenance level.
In summary, the steps to successful fat loss and increased lean body mass, gain muscle by exercising and eating lots of healthy protein foods then keep trying and eating lots of protein and calories cut and, finally, to increase the level of maintenance calories (neutral calorie intake, ie, no weight gain or loss) and continue to exercise. These steps are very easy to understand but very difficult to perform. Good luck!