Oct 292009
I work out daily and have put on a stone in a month using protein shakes and a reasonably healthy diet. I have put on muscle mass but can notice a slight increase in fat around the bottom of my stomach and my face. I want to get rid of the fat but maintain the muscle mass, or even increase it! What sort of diet and what specific types of training should i be doing and for how long each day?
2 Comments to “How Do You Increase Or Maintain Your Weight Without Increasing Levels Of Fat On Your Body?”
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You cannot grow muscle with zero fat, but you can try to minimise fat gain, and you must eat extra energy to grow muscle because gaining weight only happens when you eat more, just as losing weight only happens when you eat less. Food, is like a drug, and just like babies that eat regularly in the day to grow fast, you need to be eating more to grow. You do not need to eat much more than usual, but it should be enough that you gain 1-2lbs every week or 2weeks. That means eating more than you need to stay the same weight by 1750-3500cals per week, or 250-500cals per day extra. If you gain too slow/too fast you then add 250-500 more/take 250-500cals away per week, or 35-70cals per day. The choice is yours about how much muscle you want, because if you work out hard and get good sleep for recovery, eating only a little will slow your growth, eating more will boost it to the maximum rate. The faster you gain muscle, the more you will also gain fat, the slower you gain muscle, the less fat you gain, so it is upto you if you want to get big fast and then diet off the fat later, for a month or so. If you gain about 1lb a week or 2weeks, that is reasonable, and there shouldn’t be too much fat. Think of growing muscle like looking after a new baby plant. It needs food, water and to rest at night to grow. Good foods are for energy: brown bread/rice/pasta, potatoes,cereal,nuts,fruit. For health:fruit,veg,beans,oily fish. Make sure you eat at least 1g animal protein per lb of your bodyweight, if you weigh 100lbs, get at least 100g protein a day from animal produce like: lean meat,chicken,other birds,fish,eggs,milk. Make sure you drink at least 2litres water a day.
The best is to have a tea spoon of honey, daily in the morning once u get up from bed. this burns the extra fat. after some time, have atleast 2 glasses of water, to clear the acidity produced during the night
I found this site useful for some tips for other healthy sources…
may be u could search and find it here…http://www.health-capsule.blogspot.com