Nutrition Backpack

It is commonly believed that if you add too much muscle quickly, you will add fat at the same time. That occurs in the muscle gaining process. It is inevitable and you have to know and agree with that if you want to gain muscle mass. Calories are a must and the more the better if you want to gain bigger muscle mass to your body. For the extra calories, you can’t direct where they go, some of them will go for growing your muscle, some won’t. And the left calories would generate fat.

If you want to make your body shape changes in a short period of time, you should focus on gaining muscle mass in a period of time and then focus on losing additional body fat in another period of time.

In order to slash your extra fat, you have to increase your metabolic rate. Muscle level controls your metabolic rate. So getting muscle mass first is good for dropping your fat. For this reason, build a bulking phase of muscle is a good start.

Based on what we get here, your goal of gaining weight should be: gain small amount of fat and big amount of muscle as you can. In this step, your main purpose is to not rid of fat completely but to get them as little as possible.

It can be accomplished by three ways.

Count the exact additional calories you need.

Instead of talking about “optimal nutrition”, we are going to talk about “super nutrition” here. Getting extra calories is needed to make your muscles larger, but eating as much as you can of random foods beyond what you need to make your muscle tissue larger will cause you to gain more fat than you should.

15 to 20 percent of extra calories of your daily needs are a good point for your muscle growth. If your calorie intake is in this range, you don’t need any more calories.

Be careful your nutrition sources.

Most of the extra food should be in the form of lean proteins, carbohydrates that are high in fiber and unsaturated, healthy fats. Don’t just eat everything you like. You should eat something good for you. Such like eating lean meat and high fiber carbohydrates for stabilizing your blood sugar level and stay away from high amount of saturated fats.

Start your cardio sessions.

Cardio workout is less important for build bulk muscle, but it will help you gain less fat. You don’t need to go overboard, it is just an additional workout. Just keep cardio workout high strength and short. 10 to 20 minutes long workouts are perfect type for keeping from losing muscle mass.

Once you’ve gained big muscle mass that you are pleased, and then it’s time to switch to fat loss exercises and focus on that to help you drop extra body fat and keep your muscle mass level. You will gain muscle and fat at the same time. It is an inevitable truth. The best course of action is just to keep the fat gain at a minimum instead of attempting to avoid it altogether.

Do you recall the old saying, “breakfast like a king, lunch like a lord and dine like a pauper”?

You’ve probably heard it before but never really given it much thought.

It may be old advice but it’s very good advice, particularly the bit about breakfast. When it comes to fitness nutrition, eating a good breakfast really is the key to an effective and healthy nutrition plan.

A lot of people go without breakfast entirely. Many do so because they are convinced that this helps to control their weight. It doesn’t. Others claim to be too busy to make time for breakfast. This is just lack of planning.

Think about it; by the time you waken up in the morning your body has not had any food for probably 7 or 8 hours. Your blood sugar is at its lowest level and without refuelling, your body’s engine is going to be very sluggish and you cannot function effectively.

So a good breakfast is essential to a healthy lifestyle. In fact, it should account for at least one-fifth of your daily food intake.

A granola bar and a cup of coffee just will not do.

Breakfast should be a sizeable meal and it is important to plan it well to make sure that you get the balance you need to maximise your fitness.

Oatmeal (or porridge) is an ideal part of the meal. It is a complex carbohydrate which means that it releases energy slowly and keeps your blood sugar level steady. And it’s versatile too.

Adding fresh or frozen fruit makes it more appealing and boosts your vitamin intake as well. Or try adding dried fruits or cinnamon, vanilla or honey to give even more variety.

Protein plays an important role, but it is important to choose wisely to avoid adding too much fat. Eggs cooked with little or no fat, lean grilled bacon, low fat yogurt and skimmed milk all provide high levels of protein and can be used in a wide variety of ways to make healthy breakfast dishes.

One way to keep the protein levels up and the fat down is to use egg whites instead of whole eggs – or you can mix one whole egg with two or three whites to make a lower fat omelette or scrambled eggs.

Take time to plan your breakfast in advance to make sure that you start your daily nutrition plan well.

You might prefer to get help from a nutritionist or use a scientifically developed program like plan:one, which uses dynamic nutrition technology, to help you improve your nutrition plan.

You will soon notice real benefits in your fitness.