Four Foods That Burn Fat And Build Muscle For A Better Body

There are many fat burning foods but some are better than others. All of them, however, are great choices if you are starting a lose fat gain muscle program. When you want to gain muscle to get stronger or just look a little more buff, you must concentrate your nutrition on foods that will work with you, not against you. The following foods will do just that.

Fruits To Take Off Fat

When it comes to fat burning foods, citrus fruits are on top of the list. They are vitamin rich and they are natural. You need not worry about processing because, especially if you buy organic fruit, they are as nature made them. You have a choice of many different fruits for your lose fat gain muscle program. Grapefruit is excellent for burning fat. Some people don't care for the bitter taste of some grapefruit. For them, oranges and tangerines may be the fruits more to their taste. You can substitute juice for the fruit. For instance, if you have a salad, instead the fattening salad dressing, lime juice can be a great choice.

Vegetables Add Fiber And Vitamins As They Take Off Fat

With vegetables you have just as much variety as you do with fruits. You can eat them cooked or even better, raw. When you do cook them, steam them for a few minutes to the point where there is still a little crunch to them. You can also stir fry them in olive or soybean oil. The deeply green vegetables are loaded with iron and minerals. Peas, green beans, broccoli and spinach are low on calories as well as carbohydrates. They only add good nutrition to your lose fat gain muscle plan.

Oats And Beans Are Great Complex Carbs

Grains are necessary in your food pyramid of daily meals. Fat burning foods will give you vitamins and minerals and work to provide you with energy. Yet, they are low on calories have the ability to release energy slowly, rather than in one flash. Oats and whole grains fulfill the role of fat burners beautifully. Beans have some carbohydrate content but their reputation lies in their protein content. Beans will build muscle while keeping hunger away from you.

Low Fat, Low Calorie Meat Builds Muscle

To conserve calories and keep fat at a minimum, poultry is probably the best kind of meat to eat. It has all the vitamins and minerals, and all the protein to be superb providers for the building blocks of muscle fibers. Meat does have some cholesterol but if you don't eat meat excessively, it is excellent nourishment for your work toward a better body.


Sereyvorn Keng is a health consultant, fitness enthusiast and a proven expert in muscle building. He used to be that skinny-kid before transforming his mind and body, through solid weight training and proper nutrition.

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Learn How To Build Muscle - Bodybuilding Tips

Bodybuilding Tips - What are the Best Ways to Build Muscle?

Muscle growth, otherwise known as hypertrophy, is a highly discussed topic. Many of us work out to change the way our bodies look, but many people struggle with finding the right formula to build muscle fast. Building muscle fast takes the right weight lifting program coupled with the right cardio program, the right diet, and ample rest to achieve top notch results. Without the right combination, it can take much longer to see the changes you want. Before we get into the best exercises for muscle growth, let's talk a little bit about what actually happens as your muscle are growing.

What is Hypertrophy?

"Muscle hypertrophy is an increase in muscle fiber size, observed as a muscle achieves a larger diameter or cross-sectional area" (Kravitz). In other words, new muscle fibers are not created, rather the contractile proteins in muscle grow in size. Muscle growth can also occur with an increase in fluid interspersed in the muscle. This is known as sarcoplasmic hypertrophy. There is a lot more to bodybuilding and the science of muscle growth than this, but this is a simple explanation of what's happening to the muscles on a cellular level. Now that you have a basic understanding of hypertrophy, let's move on the top 3 bodybuilding tips!

My Top 3 Bodybuilding Tips:

1. Muscle growth, or hypertrophy, relies on three factors - mechanical tension, muscle damage, and metabolic stress. Mechanical tension is the intensity of the exercise. Muscle damage leads to soreness of the muscles, which leads to repair by satellite cells, which leads to hypertrophy (Kravitz). Metabolic stress (that nasty burn in the muscle) triggers hormonal influences which lead to muscle growth. To tie this in to bodybuilding tips, your workout should consist of exercises that yield these three factors. While each person's body is different, to optimize muscle growth, you need to find exercises that trigger all three of these events.

2. Maximal growth occurs between 80%-95% of 1RM. If you want to build muscle quickly, get rid of the 5 pound dumbbells and start lifting heavy. While drop sets or burnouts can be an effective part of your overall routine, you have to incorporate heavy lifts to stimulate muscle growth (mechanical tension).

3. Get enough rest and fuel. This is technically two tips, but I'll give you a bonus bodybuilding tip! Rest is seriously underestimated in the fitness world. By rest, I don't mean time between sets (although that is an important aspect of weight lifting). Muscle growth occurs outside the gym. Every time we exercise all we're doing is tearing our body down. If you don't get adequate (7-8 hours) sleep, you will stop seeing results. Hypertrophy can't happen if your body doesn't have time to repair. The same goes for days in between lifts. You should never work the same muscle groups two days in a row. If you want to exercise every day, set up a split program. For example, work the chest, triceps and abs on day 1, back, biceps and legs on day 2 and rest on day 3. Nutrient timing is also crucial to maximizing muscle growth. If you get in a badass workout and then wait 4 hours to replenish your body, you're missing out on critical growth times. It is absolutely imperative that you consume carbs and protein within the 45 minutes after your workout to see the best results. Muscle growth is a common goal for many people who exercise, however, few actually achieve the results they really want. As a trainer, I hear every day about how peoples' bodies have always been a certain way, or they just don't have the right metabolism to get good muscle definition, or a plethora of other excuses. While some of these may factor in to how easy or difficult it is to change their bodies, it's usually a lack of effort or know-how that leads them to failure. With the right workout routine in place, a proper diet, and ample rest, just about everyone can achieve the body they want with a little hard work and dedication.

So What is the Best Bodybuilding Workout?

The best bodybuilding tips I can give are great bodybuilding exercises. The best bodybuilding workouts utilize multi-joint exercises. Multi-joint exercises stimulate hormonal changes that increase muscle growth more than single joint exercises. For some examples, check out my article about the best full body exercises. Another good bodybuilding tip for your exercise program is to incorporate a lot of your larger muscle groups. If you really want to put on a lot of muscle quickly, target some of the biggest muscles like the chest, triceps, and lats. For example, the bicep is a much smaller muscle compared to the tricep, so if you want your arms to look bigger, be sure to hit your triceps!


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Burn Fat and Build Muscle With Quick and Easy Salads

Salads are great in the evening as part of a fat loss program. If you are looking to burn fat build muscle you need to eat plenty of protein in the evening but must watch your carbohydrate intake. Your evening meals are not the time to load up on complex carbohydrates but you can fill up on fibrous vegetables. The trick is to make sure you don't use more than the allotted amount of dressing. If you have made yourself a very healthy low fat high fiber and protein salad it's o.k. to add 50-75 calories in salad dressing, especially if it is based in olive oil. Using a light version will enable you to use a bit more dressing. Toss your salads in a bowl and add the dressing. This will give you better coverage over the whole meal rather than just dumping a couple tablespoons over the top.

Here are some quick and easy ideas to help you burn fat build muscle while not spending too much time trying to prepare meals.

The Buffalo Salad

Cut up 1 grilled or baked chicken breast and toss in a bag or bowl with buffalo sauce. Franks Red Hot Buffalo Sauce doesn't have any calories but has plenty of flavors. Add your vegetables to a bowl. Use plenty of fresh lettuce and add in spinach. Cut up a tomato or add cherry tomatoes and some sliced or shredded carrot. Toss in your favorite low fat blue cheese dressing and add the chicken. This is one of my all time favorite meals for when I want to burn fat build muscle while enjoying my foods.

The Caesar Salad

This is about as simple as you can get. 1 Grilled chicken breast, romaine lettuce, and a sprinkling of parmesan cheese is all you need for this one. Avoid throwing croutons on your salad but if you must have croutons then put four or five on there to add a crunch to your salad. Add in tomatoes and peppers for extra vegetables if you wish. Usually Caesar salads don't include a huge variety of veggies but it's your salad so make it however you want.

To burn fat build muscle as a lifestyle you will want to make sure to incorporate plenty of salads into your late dinner eating. If you tend to not have your dinners until after 7pm you should start eating more salads because the fibrous carbs will digest slowly and they will not convert to fat. I have yet to meet any obese people that live on salads for dinner so fill yourself up on vegetables and live lean!


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Burn Fat and Build Muscle With Quick and Easy Salads

Salads are great in the evening as part of a fat loss program. If you are looking to burn fat build muscle you need to eat plenty of protein in the evening but must watch your carbohydrate intake. Your evening meals are not the time to load up on complex carbohydrates but you can fill up on fibrous vegetables. The trick is to make sure you don't use more than the allotted amount of dressing. If you have made yourself a very healthy low fat high fiber and protein salad it's o.k. to add 50-75 calories in salad dressing, especially if it is based in olive oil. Using a light version will enable you to use a bit more dressing. Toss your salads in a bowl and add the dressing. This will give you better coverage over the whole meal rather than just dumping a couple tablespoons over the top.

Here are some quick and easy ideas to help you burn fat build muscle while not spending too much time trying to prepare meals.

The Buffalo Salad

Cut up 1 grilled or baked chicken breast and toss in a bag or bowl with buffalo sauce. Franks Red Hot Buffalo Sauce doesn't have any calories but has plenty of flavors. Add your vegetables to a bowl. Use plenty of fresh lettuce and add in spinach. Cut up a tomato or add cherry tomatoes and some sliced or shredded carrot. Toss in your favorite low fat blue cheese dressing and add the chicken. This is one of my all time favorite meals for when I want to burn fat build muscle while enjoying my foods.

The Caesar Salad

This is about as simple as you can get. 1 Grilled chicken breast, romaine lettuce, and a sprinkling of parmesan cheese is all you need for this one. Avoid throwing croutons on your salad but if you must have croutons then put four or five on there to add a crunch to your salad. Add in tomatoes and peppers for extra vegetables if you wish. Usually Caesar salads don't include a huge variety of veggies but it's your salad so make it however you want.

To burn fat build muscle as a lifestyle you will want to make sure to incorporate plenty of salads into your late dinner eating. If you tend to not have your dinners until after 7pm you should start eating more salads because the fibrous carbs will digest slowly and they will not convert to fat. I have yet to meet any obese people that live on salads for dinner so fill yourself up on vegetables and live lean!


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If you have been getting out of shape and you want to reverse your K-Fed Weight Gain you need to see how to start losing fat fast today.

Article Source: http://EzineArticles.com/?expert=Rick_Porter

Build Muscle - Quick Diet Tips to Help You Build Muscle and Get Stronger

If you want to build muscle, you are going to have to eat to build muscle. Make no mistake about it, you can have the best workout in the world but if you aren't eating in a manner that is conducive to building muscle, you aren't going to see results.

Some people will choose to come up with one of those complicated muscle building diets that have you planning exactly what time you're going to be eating, exactly how many grams of carbohydrates, protein, and fat you're going to have at each meal, what you will want to avoid at all costs, and so on.

BUT, is this really the only way to build muscle successfully? - Have your life be dictated by your eating schedule? Thankfully, not.

You can most definitely still build muscle effectively without calculating every single morsel of food you place in your mouth. Not everyone wants to have their life revolve around their food schedule.

So, how can you adopt a more flexible approach? Here are some quick tips that you can start doing today to help you build muscle faster.

1. Switch all your bread servings to bagels. If you normally have toast in the morning for breakfast, switch this to a bagel. If you are taking a sandwich for lunch, opt for a bagelwich instead. Bagels are much more calorie dense and contain good carbs that will help with muscle building.

2. Add olive oil to your pasta. When you're having a pasta meal for dinner, after you've finished straining it, add a couple of tablespoons of olive oil before adding your sauce. This really won't affect the taste all that much but it's a simple trick to get more healthy fat into your diet.

3. Sprinkle protein powder on your morning cereal. Next time you're dishing up a bowl of cereal as a quick snack, sprinkle over it a scoop of protein powder. This will add a little extra flavor while both increasing your protein intake and upping the calorie count.

4. Have peanut butter with your fruit. If you're going to have fruit as a snack, smear some peanut butter over this. Peanut butter is another excellent source of healthy fat and goes well with both bananas and apples, making it the perfect addition.

5. Eat your oats raw. Oatmeal is a great food for helping you put on muscle mass, but it's also very filling. To increase the amount you are able to eat, try eating it raw like cereal. This is a very simple solution to upping your calories all while keeping the volume of food consumed down.

6. Add avocado to your salad. While salad would generally be something you should avoid while trying to build muscle because it contains so few calories, if you drizzle on some olive-oil based dressing and ensure that you add some avocado, which greatly increases the taste and calories, you can have a very good addition to your main protein source that helps you to gain weight.

Additionally, consider some of the higher calorie toppings for your salads such as raisins or other dried fruit, nuts, or shredded coconut.

So, try any of these quick and simple tips to help build muscle faster. If you aren't seeing the scale move despite your efforts in the gym, concentrate on making little tweaks in your diet that will add calories and help provide the raw materials for new muscle to be built.


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What to Eat to Build Muscle and Lose Fat - 10 Super Foods to Help You

If you are training hard at the gym then you may as well turn your hard earned efforts into maximum results. You can do this by ensuring you eat the correct foods that will build up you muscles and burn fat too. Protein plays a very important factor but do not ignore the absolute importance of fats and carbohydrates in your eating programme. Lets take a look at 10 superfoods that will help you get amazing results as long as you are consistent with your eating and workouts.

Consuming the correct amounts of protein will not only help you build muscle but maintain it. Plus protein aids fat loss as it has a higher thermic effect than both carbs and fats. Eating the right fats will burn fat too, as your body holds on to fat if it doesn't get enough of them. The correct carbs will fuel your muscles to give you lots of energy for your gym training.

~ 10 Super foods to include in your diet:

#1. Whole eggs - A really cheap but also very rich source of protein. Don't throw away the yolk as it contains a lot of the protein as well as vitamins A,D & E. Eat them fried, poached, scrambled or hard boiled for variety.

#2. Tuna fish - A mainstay in any muscle building programme. Cheap, high in protein and contains zero carbs. Tastes great chilled with salad & a low sugar salad dressing. 20 grammes of protein per can 100g.

#3. Yogurt - Superb for digestive health. Buy plain natural yogurt then blend in berries with some flax seeds for flavour with extra nutrients.

#4. Green tea - A winner for speeding up the fat loss process. Antioxidant protection for cancer prevention, improves your blood sugar levels and is a natural diuretic. Try replacing your coffee with green tea 2- 3 times per day for great results.

#5. Apples - Boost your weight loss with the pectin in apples by upping satiety. A strong antioxidant when eaten with the peel still on the apple.

#6. Red meat - Superb protein source & a proven muscle builder. Has creatine, zinc, vitamin b12, plus omega 3 as its nutrients. Go for steaks, delicious & the best red meat to eat.

#7. Turkey - Close to zero grammes of saturated fat per 100g, which is why it tastes so dry when you eat it. Great source of protein.

#8. Oats - Cholesterol reducing properties that also have slow releasing carbs for long term energy. A popular way to take your oats is post workout in a shake with whey protein.

#9. Broccoli - High in fiber but low calorie so it aids in fat loss. Contains some anti cancer phyto-chemicals too.

#10. Water - We could write a whole article on the benefits of water. For weight loss it constantly flushes out fat storing toxins from your body. Keeps you hydrated during and after your workouts too. Aim to drink 8 glasses per day using a water filtered product.

By including these 10 super foods you will be on your way to building muscle and burning fat together, a winning combination.


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What Is an AMRAP Workout? Burn Fat and Build Muscle Fast

Have you exhausted yourself doing the same old routine week after week? Are you looking for something new to mix up your workouts? It's time to answer the question "what is AMRAP!" Whether you're a beginner and just starting to workout or at a more advanced level, you're likely heard this acronym thrown around by many trainers.

So what is AMRAP? It's a term and style of workout that become popular by crossfit enthusiasts. It stands for As Many Rounds (or sometimes Reps) As Possible. Workouts are structured where you have a set amount of time to do as many exercises as you can. Most AMRAP routines are around twenty minutes long, but you will come across some set at 10, 15, 30 minutes or other variations of length for the workout. Most trainers feel that AMRAP workouts are the best fat burning workouts you can do!

A good example of a beginners AMRAP circuit workout would be a 6-minute time frame. Perform 5 deadlifts, 10 pull-ups, and 20 double unders (double unders mean swinging the rope up a bit higher than usual while swinging the rope twice under your feet). Perform as many rounds of this routine as you can in a 6-minute time frame. AMARAP workouts can vary greatly. It's really not about the individual exercises as much as it is about the sequence, duration, and combination of all the exercises in the routine. As you get better, you can even begin to customize your own AMRAP workouts. Incorporate all muscle groups for an intense workout that will leave you feeling exhausted by the time you finish!

Incorporating AMRAP workouts or HIIT workouts into your routine is a great way to mix it up and challenge your muscles to grow in a new way! Don't think you can just turn your current workout into a fat burning AMRAP routine just like that. You most likely will need to lower the amount of weights you'd use normally. Remember the goal is the high intensity, low rest period concept rather than focusing the amount of weight you're moving. Take a standard bicep curl for example. You may be able to lift a 20 pound dumbbell, however if you're doing a bicep exercises in an AMRAP workout, you'd want to lower that weight significantly so you can perform a higher quantity until failure.

AMRAP style workouts are one of the best you'll find to burn fat and tone muscle! You're journey to a healthier and sexier you starts today!


Zuzka Light (zuzkalight) is America's Hottest Fitness sensation. With 20 million YouTube views and a newly redesigned website and blog Zuzka Light, Zuzka is taking the Fitness World by storm!

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