diet

How to gain lean muscle

After loosing weight, you might wanna get some lean muscle and you always tend to get a toned body as well as a flat stomach, so you might wanna get some easy tips before starting your routine and a journey that will absolutely end with a beautiful goal that you always wanted to reach.

Image 

Want to lose fat and gain lean muscle? here are some tips! 🙂

1. Train with challenging weights in the six to 12 rep range

Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps you surpass this stage and train your muscles for endurance rather than lean muscle 

2. Train at least three times a week with weights

Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to be challenging but don’t forget to get some rest days in order to let your muscle grow in a healthy way without any damage.

3. Eat plenty of protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. 

4. Reduce your intake of carbohydrates but don’t eliminate them 

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery – so don’t eliminate them even. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.

5. Eat more veggies

Not only are veggies low in calories and packed with nutrients. i personally eat them after my workouts, of course baked with some olive oil to keep them moving and have a long side with it some meat or chicken and maybe a soup if you prefer!

6. Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.

7. Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t get enough sleep you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings. Resisting craving is very important in this point in order for you to avoid eating un-healthy food stuffed with un-necessary Calories.

8. Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too much cardio is counter-productive – especially the popular long, slow kind such as long distance running or cycling. Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body re-composition is your goal.

9.  Hide the scales

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Be patient

Body recomposition takes time – 12 weeks is a great time frame. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat. But being patient is always the key to your results. if your upset because you didn’t find results in a short time span this will probably ruin your program and you may even stop, so give it a little time and trust me at the end you WILL be happy! 🙂


 

 

 

 

 

 

 

 

Advertisements

Chicken Fingers With Honey Mustard

Image

Tired of your boring normal Grilled chicken meal that you eat everyday with the bordem that is brought with it. I would love to tell you that I’ve personally tried this recipe and i totally loved it, juicy, crispy and tasty. I can guarantee you, You will always enjoy preparing it unable to wait to INDULGE! 

Ingredients:

  • Four (4) boneless and skinless chicken breasts
  • two eggs (2)
  • 1/2 teaspoon of crushed garlic
  • 1 cup of grated Parmesan cheese 
  • 1 cup of Panko breadcrumbs 
  • 1 Teaspoon of Oregano 
  • 1/2 teaspoon of salt
  • pepper
  • 1/2 a teaspoon of paprika
  • 1/4 a cup of butter melted 

Honey Mustard sauce 

  • 1/3 cup of light mayonnaise
  • 2 tablespoons of mustard
  • 1 Tablespoon of Liquid honey

Directions

  1. In a small bowl, stir together mayonnaise, Djon and honey, Cover and Refrigerate up to 1 day!
  2. Between sheets of plastic, pound the chicken with flat side of meat pounder or with a rolling pin until 1/2 inch thick
  3. In a bowl whisk eggs and garlic
  4. In a shallow bowl combine cheese, breadcrumbs, oregano, salt, pepper and paprika 
  5. one at a time, dip chicken strips into the eggs, letting excess drip back into the bowl. Dredge in cheese mixture, coating generously and pressing to adhere   
  6. Arange them all in greased baking sheet, drizzled with butter
  7. Bake them in 425F oven until golden, crispy and no longer pink from inside for about 15 to 20 minutes. Serve with the prepared dipping sauce 

Dieting habits never to forget!

here are some functioning dieting tips that will help you reach and maintain your goal easily and in an accurate way and for sure to help you never give-up!

Image

  1. Don’t Ditch the Scale

here I’m referring to the food scale, having a portion control is very important, although you can use the size of your palm but this will not be as accurate as the measuring scale and i would highly suggest the digital scale so, don’t ditch the scale, measuring cups or spoons these tools will help you keep your portion in control

2. Don’t reward yourself with food

Everyone knows that dieting can be really harsh, but rewarding yourself with food will not really get you anywhere and it’s easy to feel that you deserve a reward after completing a successful weight loss goal, but those Splurges will start to add up! just like when you were on a diet, you need to exercise some self-control. Set the Cheat day one a week to satisfy you and keep your cravings under control. here is an amazing idea, if you wanna celebrate success you can always go for a spa or buy yourself another new gym outfit to show off your hard work! 😉

3. Continue to Eat Whole Natural Foods

Food that is closest to the natural food is free from added sugar, preservatives ,extra calories and things that you don’t need as part of a healthy diet. remember it shouldn’t be a diet it’s a way of life all year around! if you want to maintain the hard work you put in, you need to continue giving your body nutrients rich food that will support a lean, muscular physique and to keep your body fat away from creeping up! Continue to stick to a high protein diet including lean sources of meat, egg whits, poultry and non-fat dairy products. Choose fibrous carbohydrates like sweet potato, brown rice, whole grains and vegetables like broccoli and kale and good fats like coconut oil, nuts and  peanut butter

4. Don’t Give Up Food Prep

Meal preparation is a very huge part of anyone thinking of successful weight loss plan when it comes to transforming your body, Don’t stop planing and preparing your meal in advance and establish days for grocery shopping and meal prep. cook and portion out your proteins and carbs, these are the two food that take time to prepare. Food can be stored and frozen in correct portions for a complete meal at a time. There should be NO excuses for healthy meals and eating something you shouldn’t

 5. Take Your Food With You

It may not seem so much fun but this is another habit not worth ditching, bring your prepared meals when your off to work or going to your university, and always always remember to bring healthy snacks when traveling or out for the day. Choose healthy snacks like whey protein, single serving almond pouches , veggie sticks, and pieces of fruits.

6. Stick To A Set Macro-nutrient Profile

Restrictive diets generally use set macro-nutrient profiles that are very low in carbohydrates and high in proteins and moderate in fats. Following a very low carbohydrate diet for an extended period of time can be effective for weight loss. However, sustaining a diet like this for a long time can be hard to bear. It can cause dips in energy levels, brain fog and  bad mood. Thus, it’s important to change your macro-nutrient profile if you have been using a restrictive diet for a while. But, it doesn’t mean it needs to be a drastic shift!

7. Continuous to self monitor.

No one likes the scale or weighing in, but if you don’t continue to keep track of your weight using the scale, selfies, a measuring tape or how your clothes fit, it will be hard to actually know how your body is changing. It’s easy for weight to creep up and get out of control before you even realize it’s happening. That said, don’t become weight obsessed; a once a week check in can help keep things under control!