Building Muscle on a Calorie Deficit

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Because the human body is designed to sacrifice muscle when losing weight as a survival mechanism, only a certain body type will permit the simultaneous growth of muscle and loss of overall mass. If you’re significantly overweight, your body may be able to support increased muscle mass even on a caloric deficit, provided it has less fat to maintain. If you’re relatively lean and/or muscular, however, it is much more difficult for your body to increase muscle mass while experiencing a caloric deficit.

While a caloric deficit implies that you’re eating less food overall, it is possible to increase your protein intake during a caloric deficit by adjusting your diet to include more protein-rich foods. To succeed in building muscle and losing weight simultaneously, consume 1.6 g of protein per kilogram of bodyweight daily. To meet this goal, you’ll likely have to rely heavily on protein sources, such as meat, fish, beans, eggs and tofu. You may also consider a powdered protein supplement.

To build muscle while losing weight, you’ll have to train with a high degree of intensity. Since the body’s natural inclination is to sacrifice muscle when losing weight, training is the only way to provide a stimulus that lets your body know that muscle is needed. To maximize this stimulus, focus of heavy, compound exercises, such as the bench press, shoulder press, bent-over row, squat and deadlift. For each exercise, perform three to four sets of eight to 12 repetitions for maximum muscular hypertrophy potential.

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Turmeric

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Turmeric (Curcuma longa), the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

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Getting Lean And Ripped Without The Bulky Fat Look

Bruno_Ripped

The days of trying to bulk up as much as possible and look like a bodybuilder are out. Now the body image most men are looking for and most women find attractive is that of professional sprinters and swimmers. They are lean and toned with just the right amount of muscle and body fat to turn heads wherever they go. This is not a simple look to achieve, though. You must follow the right training protocols and make sure your diet is in check.

Top 4 things you should do

1. Cardio sprint training

When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Any form of exercise that is very intense will help with your fat-burning process as the body will expend a great deal of calories repairing the damaged muscle tissue once you are finished your workout. Try to incorporate at least two sessions of interval training into your week — one focusing on longer intervals of one minute with two minutes of rest, and the other focusing on shorter intervals of 20 to 30 seconds with one to one and a half minutes of rest. Note: The shorter the interval, the more intense it should be.

2.Plyometric training

Plyometric training uses exercises that require you to move very quickly using only your body weight. They are great for developing explosive power and strength. Since you are not acting against a heavy weight load, you will not get the same hypertrophy effects that result in the bulky muscle look. Typical plyometric exercises are:

Box jumps: Jump onto as high of a box as you can, and then back down again. For added difficulty, try doing this off one leg.

Squat jumps: Begin by moving from a standing position down into a full squat, then rapidly push off the ground using your thigh muscles to propel yourself as high as possible. Land once again in a full squat position and repeat 10 to 15 times.

Clap push-ups: Perform the normal push-up action, but use your muscles to propel your body off the ground in the up phase. While in the air, clap your hands together and then land back into the push-up position to complete the downward portion of the exercise.

3. Circuit speed training

Circuit training is another good option for those looking to get lean and toned. It works in a similar way to supersets, but instead of working opposing muscle groups, you complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Additionally, you may want to focus on increasing the velocity in which you perform the concentric (working portion) of your exercise, as this will help develop your fast twitch muscle fibers more.

4. Supersets

Supersets are an exercise technique in which you perform one set of an exercise for one muscle group, and then another set for an antagonistic group. For example, complete one set of bicep curls followed by one set of overhead tricep presses. Since these muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.

Top 3 things to avoid

1. Taking long rest periods during sets

The general guideline for building a great deal of mass states that you should allow ample rest time between sets to let your muscles recover. This enables you to lift maximally on your next set. While this principle still holds true for putting getting big, reducing this rest time will increase your metabolism, helping you get leaner.

Since your goal is not to achieve your maximum size, the shortened rest breaks will not hinder you in getting good muscle definition. You still need to rest enough so that you can challenge yourself, but there is no need for two-minute rest periods anymore.

2. Neglecting all forms of cardio

If you want to get that lean look, you have to do some cardio training. Former methods enforced the principle of boycotting all cardio as it burned precious calories that could potentially go toward muscle growth. This is fine if you don’t wish to control your body-fat levels, but in order to see your hard-earned muscles, cardio is essential.

3. Eating everything in sight

Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

*Also note
If you are looking to develop a defined yet muscular body, put some of these principles into effect. You do not have to be huge to be strong, and most people these days prefer a more toned appearance over a bulky look. Don’t forget to stretch, make sure your diet is free from all junk and processed foods, and make sure you are eating five to six times a day to keep your metabolism up. Once you have mastered both the workout and the diet, your physique will get noticed.

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The Town of Allopath

If you’ve ever wondered why we keep getting sicker and sicker and fatter and fatter this video is the answer. If you place no limits on the junk food you eat you will inevitably get sick

That old man had a crazy idea. “And that crazy idea is that PREVENTION is the answer! Not the mere treatment of symptoms.”

You are what you eat and an apple a day keeps the doctors away. In over a hundred years of FDA drugs there has not been 1 cure for any disease merely the alleviation of symptoms. The only thing Big Pharma has gotten from the barrel of oil their drugs are made of is antibiotics.

Video by Dr. Mercola and coded here by Dr. Fishman

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7 Ways To Achieve Fat Loss

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Maximum Fat Loss And Muscle Maintenance Foods

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Egg whites

Finally, the last food you want to make a staple of your ab diet are egg whites. As a quick and relatively cost effective form of protein, they are rapidly digested by the body so your muscle cells can get the amino acids they need.
Additionally, there are a vast number of ways to cook and prepare egg whites, further increasing your meal options while on the diet. As many dieters already know, when meal selection becomes scarce, that’s usually about the same time that dietary adherence also falls by the wayside. Anything that helps to avoid this issue is going to serve to keep you on track. The fact that egg whites don’t take long to prepare further increases the chance you’ll turn to them instead of a double cheeseburger from your local drive-thru.

Peanut butter

Peanut butter is one of the foods that many dieters find themselves craving as they progress on their diet. And it can actually be a terrific choice when it comes to food selection in your quest for visible abs.

Two big advantages that peanut butter has to offer are that it is has a very high satiety effect and it is chock full of healthy fats. It will only take one or two tablespoons to give you hunger control that lasts for hours and help meet your good-fat requirements.

Since you likely won’t be spreading this over a bagel, consider mixing it into your oatmeal, using it to create a tasty Thai sauce recipe for your vegetable stir-fry or just eating it plain, as is.

Be sure when you purchase your peanut butter that you look for the natural variety, as they will contain fewer added sugars that can be particularly problematic when trying to lose fat around the waist.

Spinach

Since you’re likely to be eating a lot of salads on your way to getting ripped abs, you need to try to make the most of these. Spinach is a nutritional powerhouse — it contains a high amount of carotenoids, such as beta-carotene and lutein, as well as quercetin, which is a phytochemical that presents antioxidant effects. In addition to that, you’ll also get folic acid, vitamin K, magnesium, manganese, and more protein from spinach than from many of the other vegetable options.

As a side note to your spinach intake: try to eat it cooked once in a while as the cooking process really serves to bring out the antioxidant effects it carries.

Unsweetened oatmeal

When it comes to the carbohydrates you do take in, you want to make the most of your allotted calories. While there are other sources that are slow digesting, free of sugar and will work for fat loss, oatmeal is going to provide you with more volume per calorie, thus helping you feel full.

At only 147 calories per cup of cooked oatmeal, it beats rice and baked potatoes, which come in at 216 and 180 calories, respectively.

To enhance the flavor of plain oatmeal, try adding in artificial sugar, cinnamon or even mixing in protein powder to really boost the taste and make it more of a complete meal.

Coconut oil

One type of oil that many people rarely even think about eating is coconut oil, and it can actually be beneficial when added to your selection of ab foods.

The primary reason why coconut oil is a good ab food is due to its composure of medium chain triglycerides that are handled by the body differently than most other fats. They are able to be used as energy much quicker than the usual fats are, thus, if you are not eating very many carbohydrates for energy, this can help to prevent that energy slump you experience.

Don’t make the mistake of not factoring the calorie content though, it is a fat and will still supply your body with nine calories per gram. Be sure they are replacing other fats or carbohydrates in your diet, so that they’re not just added in with the ones currently there. Another interesting thing about coconut oil is that for the first week or so of consumption, it slightly bumps up the metabolism before the body adapts to it. So, even if you decide not to incorporate it into your plan long-term, using it for a week might just help give your diet that extra kick you need at this point.

Apples

If you’ve cut down your carb intake, and as you move toward the 5% to 8% body fat range, hunger will likely be an issue. Your body simply does not like being this lean and it’s going to fight you. Hunger is a good way of doing so.

Further to the point, on diets that are very low in calories (like diets full of ab foods), you are definitely going to be in a catabolic state (tissue breakdown). This can spell trouble for the muscle mass you’ve worked so hard to attain and it needs to be minimized.

The liver is the primary determinant (after total calorie intake) of whether you are in a catabolic or anabolic state. As such, the type of carbohydrates in fruit is treated slightly different than, say, the carbohydrates in rice or bread, and will send a much stronger signal to the liver to not be in a catabolic state.

You may still not be able to cross over into an anabolic state since that’s near impossible if you are eating under maintenance, but you can minimize the damage done to your tissues. Fruit will help you do this; shoot to eat one to two pieces a day.

Apples as ab food work great because they won’t raise blood sugar very much and will supply you with plenty of fiber, which helps with the hunger issue.

Low-sodium cottage cheese

Protein is an integral component to a fat-loss diet because it’s the single macronutrient that is going to promote muscle maintenance. You can cut both fat and carbohydrates down, but without enough protein your results will be less than optimal.

However, all proteins are not alike. When dieting to very low caloric digits, hunger is going to be calling your name. You want to minimize this by selecting ab foods that are going to digest the slowest and keep you satisfied the longest. Dieting on ab foods gets tough when 20 minutes after a meal, you’re ready for the next.

Cottage cheese is a terrific source of casein protein — one of the slowest digesting protein sources out there. When shopping for your cottage cheese, opt for a low-sodium variety. While salt is not necessarily always a bad thing, depending on your current health status and the rest of your diet, in the case of abs, we need to minimize water retention as best as possible.

At about 500 mg of sodium per half-cup of regular cottage cheese, water retention could prove to be an issue.

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Muscles & Alcohol

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Alcohol and growth hormones

One major issue with the consumption of alcohol has to do with its effects on the release of growth hormone. Growth hormone is the substance in the body that plays a very large role when it comes to building muscle, stimulating other cell growth and development, and promoting optimal bone growth. When this hormone is low, you aren’t going to get the same amount of muscle development as you would when it’s at an optimal level.

Growth hormone is predominately secreted during the early sleeping hours of the night and because alcohol tends to disrupt the natural sleep rhythms that occur, it will decrease the amount of growth hormone released. This decrease can be up to as much as 70%, so it will really short-circuit the progress you are able to make.

Alcohol and testosterone

The next factor to consider is alcohol’s effect on testosterone. As you likely know, testosterone is another huge hormone associated with muscle growth and is the reason why men carry a great deal more muscle mass than women (since men have more testosterone flowing through their bodies).

When you consume alcohol, however, a substance is produced in the liver that is toxic to the release of testosterone. This substance decreases the concentration of testosterone in the body, resulting in lower muscle mass and definition.

Alcohol and recovery

Another area that alcohol affects when it comes to muscle building is your ability to recover. Since alcohol is a toxin to the body, energy is going to have to be expended in order to remove it from the system and to recover from any negative effects it has had on the tissues.

Since this takes time and energy reserves, you won’t have as much energy in store to recover from your workouts, therefore you will not be as fresh when you return for your next gym session.

Alcohol and dehydration

Dehydration is another issue you have to watch out for if you choose to drink alcohol while trying to build muscle and work out. Since alcohol acts as a diuretic in the body, unless you are sure to replace the extra fluid with water or another non-alcoholic beverage that doesn’t contain caffeine, your natural water balance will be disrupted.

Dehydration has a number of negative effects on the body, from inducing feelings of fatigue to causing low physical performance, making you feel hungrier (which is especially problematic while dieting), and disrupting the ability of the muscle cells to produce ATP — which is your primary source of muscular energy.

Alcohol and glycogen synthesis

Aside from ATP, the next source for muscular work is stored muscle glycogen. Unfortunately, though, when you consume alcoholic beverages, alcohol synthesis will take precedence over glycogen synthesis, resulting in decreased stores in the muscle cells.

When you go to do your next workout, your body will have less energy to run on, causing fatigue to set in early.

When your workouts are ended prematurely , you won’t derive as many benefits in terms of increases in strength since the necessary overloading stimulus (which is partly defined through volume of weights lifted) will not be increased.

Alcohol and aerobic ability

If you aren’t as concerned with your strength levels and figure this means alcohol is a safe bet for you, you may want to think again. Even when it comes to aerobic activities, alcohol affects performance.

In this scenario, alcohol can cause an increase in blood pressure throughout the body and a corresponding increase in heart rate.

Since your heart will already be working at an increased rate during aerobic activities, the additional stress from the alcohol will only amplify the heart rate and make the exercise feel harder than it should.

Alcohol and body fat

Finally, the last issue surrounding alcohol consumption is that it contains calories, and these do add up quickly. Typically, you’ll likely find yourself drinking beer, wine or hard liquors, which do contain fewer calories than the fancier, sweeter-tasting cocktails that women often drink, so at least that’s an advantage.

Still, at seven calories per gram, after three or four drinks, these calories would equal a good-sized meal. Unless you are going to cut down on food intake in order to make room for these calories (which is rare, as usually you’ll actually find yourself snacking on high-calorie items such as nuts, pizza, wings or nachos), fat gain will result.

Alcohol and muscles don’t usually get along, so consume with care.

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Top 10 ways to change your diet

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1. Plan Ahead: You need to plan so you know what to do now and what you’re going to do going forward. Without a plan even the best diet and exercise program can get derailed when you run into adversity. You should know what kind of diet you are going to use to lose weight. Low carb, low fat and low calorie diets all work well, which path will you be following? Each of us will lose weight differently on different diets.

2. Learn how to Grocery Shop: Grocery shopping goes hand in hand with planning ahead. You need to know what choices you are going to make BEFORE you get to the grocery store. If you don’t know what you’re looking for then the marketers will surely sabotage your diet efforts once you get in the store. Learn what to buy and how to make a list and you’ll be one step ahead in your diet planning.

3. Understand there is no magic bullet: Some people will get discouraged and lose their initial enthusiasm when they begin an exercise or diet program because they expect overnight success or a ‘magic bullet’. It’s important to understand that no exercise program or diet book can cure a lifetime of bad eating habits. Nothing will happen overnight, but small daily changes and successes will add up in the long run. If you continually encourage yourself and work towards improving your habits on a daily basis you will make improvements and create a healthier you.

4. Understand Motivation: You should know why you want to lose weight. General reasons like ‘looking better’ or ‘becoming more healthy’ are not enough to keep you motivated and keep that fire burning for the long haul. If you want to change your behavior and keep your motivation high you’ll need specific reasons to lose weight that are goal oriented. I want to lose 20 pounds in the next 3 months is a specific and measurable goal. Weight loss sounds good until Friday at 5 PM rolls around and it’s time for you and your friends or co-workers to go out and “kick back” after a long, hard week. Remember, you need to find the fire within, the motivation to drive you daily, to reach your goals.

5. Self-Monitor: One of the most valuable things you can do is to self-monitor your own behaviors. Self-monitoring is the observation and recording of a specific behavior. This can be as simple as placing a check mark on a calendar when you achieve a certain behavior or as detailed as writing down everything about a behavior (i.e. time, date, location, specific details, emotions). Often people are not aware of their own behaviors and self-monitoring can increase awareness. This is especially true for your diet. I would be willing to bet most of us have no idea how many calories we eat in a day or where they come from. The simple exercise of writing down or tracking what you eat for a week can be very enlightening.

6. Problem-Solve: Studies have shown that those who used behavior change and problem-solving strategies when losing weight did better at maintaining weight loss than those who merely used behavior change strategies. Problem solving means you find the real problem that is keeping you from reaching your goals. Once you’ve found the problem you can then create possible solutions to overcome the problem taking into consideration your lifestyle, personality and the likelihood of success. Choose one of the strategies and evaluate how successful it is in helping you solve the problem. If necessary change to a different strategy, but make sure you are working on overcoming the problem daily.

Seek out the best solution for each problem you face. Long hours at work, social settings, traveling for business, etc.; each present different challenges to your weight loss efforts, and will require unique strategies. Be creative.

7. Work with a friend(s) or your spouse: It’s been proven that social support improves weight loss and the ability to keep the weight off. You can use this to your advantage by getting a group of friends and/or family members together on a plan and working towards a goal. You are much more likely to exercise regularly if you know there will be friends there to meet you. It helps to keep you more accountable and can also help because of the peer pressure or competitive nature of people. And the support of friends and family can be just the little extra you need when trying to break through a barrier or plateau to the next level.

8. Train like you mean it: Don’t simply go through the motions when you’re in the gym. Make this time count! By training hard you’ll not only burn more calories right now, but you’ll also boost your metabolism to burn more calories later. You want to keep your rest between sets to 60 seconds or less and you shouldn’t be spending more than 60 minutes in the gym. Train hard and get out! Remember your goal is weight loss and you won’t get that by socializing or slacking off.

9. Learn to Read Food Labels: This goes hand in hand with rule #2, learning to grocery shop. You would think this would be easy, but it does take some degree of understanding. For example, the nutrition information shows the nutrients based on each serving. There may be 2 or 4 or even 10 servings per package so you need to know that and how to determine your proper portions and the quality of the foods. It also helps in finding the proper proportions of macro nutrients which is very important in most diet plans.

10. Eat Breakfast: I’m sure you’ve heard that breakfast is the most important meal of the day and if you haven’t then I’m telling you now. Don’t skip breakfast. Not only has research shown that those who eat breakfast regularly consume higher levels of many nutrients, but it has also shown time and time again that those who eat breakfast daily have lower body fat levels and body weights. Breakfast gets your body started, gives you energy and charges up your metabolism. It is also the best time of the day to eat carbohydrates when you’re on a low carb diet because the carbs will provide your body with energy throughout the day. It’s not good to skip any meal, but breakfast is the worst meal of all to skip.

CONCLUSION
No matter when you decide to start losing weight or what diet plan you use there will always be difficult situations and barriers to changing your eating and exercise habits. As with any area of your life significant changes take desire, willpower, motivation and a change in your mindset. It’s easy to fall back into your comfortable patterns and skip the gym or stop for a pizza for dinner instead of taking 20 minutes to prepare a healthy meal. It’s up to you, but realize that if you don’t make the change now then when will you? The time to change is right now!

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