The concept behind loosing weight is simple. Eat less calories than you burn. And, you can fast track that by adding muscle, as the more muscle mass you add, the more your metabolism burns fat. But, you need to make sure your diet both fulfills your nutritional needs, as well as helps you add muscle. Here’s a sample diet plan for weight loss and adding muscle.
Keep in mind that this diet plan does take a bit of planning, as well as commitment to stay on it. And, this plan doesn’t replace a healthy exercise and strength training program.
First, what you’ll notice is that there is fat in this diet. This plan requires that you eat a high protein, high fat, low carbohydrate diet for 5 and a half days. Then for 36 hours you carb-up. The high protein, high fat part of the diet is what sparks the increase in blood serum levels. Your body will then become a fat burning machine, as your body will use fat as its source of energy. After about 5 days, your body becomes “fat adapted”. So, keeping a high fat, high protein, low carb diet during the week means that when you introduce carbohydrates back into your diet on the weekend, your body sees that as something different – and stressful. It then releases growth hormone into your system, helping to build muscle.
What does this mean during the week for your carbohydrate intake? How much carbs can you eat – since you still need some for some energy and to also still feel OK. Try for about 30 grams of carbs for day to start with. You can add some if you still don’t feel like you have any energy – and remember, this is only for the 5 day period. Try this for a week, as you need to make the metabolic switch to burning fat for fuel first. Once this is completed you will be able to tell from your workout performances whether or not you need some more carbs (if so increase in 5 gram per day increments).
Then on the weekends, you can “carb up” a bit. This allows you to enjoy life after being so strict during the week. Have some pizza, Chinese, whatever you feel like. Limit these “junk meals” to 2, and the rest of the time, try to eat a mostly high-carb, moderate fat, moderately-low protein diet.
You’ll notice that as you do this, the water in your body will change, causing you to feel “bigger” then “smaller – this is normal. Make sure on your high protein / high fat days, you also stay hydrated!.
Try this for a couple of weeks while you’re strength training, and see if it makes a difference in your weight loss and muscle growth.
IF you need strength training equipment for your home, visit any of Fitness 4 Home Superstore’s 3 Phoenix Area locations – we can help you find the perfect home gym for your workouts!
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