3 Best Tips For Building Muscle

Building muscleYou always feel jealous with the picturesque muscles of the fitness models in magazines? You always get a bit of depressed and ashamed feeling because of your oversized? In fact, although six pack abs is always a dream with many guys, it is very difficult for them to get that.

In this article, I will show you 3 wonderful diet tips about how to achieve the highest success in building ideal muscle. Besides, I also guide you to avoid some mistakes for better muscle building. Now, you just continue reading and following what I show you below.

3 Tips To Build Muscle Fast

I’m going to show you the five most common mistakes guys make with their diet when trying to build muscle that prevent them from EVER gaining size. I also show you how to avoid each mistake, and what to do instead so that you get the strong, muscular body you want.

1. Eat more meat

For per kilo of your body weight you need eating 1 gram of protein to maintain all of your body’s activities in a day long. This is minimum intake you should eat to build muscle. According a research in a men’s health magazine, a 170-pound man will need 170 grams of protein per day. And this amount of protein can come from a cup of cottage cheese, 8 oz of beef, 1 section of turkey chicken, 2 eggs and a glass of milk… Additionally, combining equally the rest of daily calories between carbohydrates and fats is very important.

2. Eat small meals each 3 – 4 hours

Eating enough frequently can help increasing the rate of formation of new proteins, thus boosting your muscle building faster. Using your amount of calories you should eat a day  and divide equally by 5 or 6, that is the number of food you need eating each meal. Try to do about 5 to 6 small meal per day, you will surely get a best six pack abs. However, make sure that you eat enogh protein for each meal – around 18 to 22 grams each 4 hours.

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3. Drink a cup of milk before bedtime

If you eat carbs or protein before going to bed, it can be stored in your body as bad fat instead of muscle. Try to drink a cup of milk without sugar combining with a bowl of fruit or cup of cottage cheese to get more muscle. When you wake up in the next morning, eat the same meal, your results will be better.

Biggest Mistake You Need To Avoid

most of people also think that the more protein they eat, the more muscle they get, so they are willing to spend too lots of money for protein powders, protein shakes which advertised widely in the market. It is big mistake. Protein is exactly very important to increase muscle, but it is not the kings of diet. Consuming a moderate amount of protein can bring you a beautiful muscle mass, but if you eat too much, the results will be quite the opposite. Remember: Just eat enough protein to better muscle building.

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Top 5 Best Ways to Lose Weight

lose weight fastLosing weight is not usually easy for me, for you and for anyone who has a weight problem. However, it can be really fun if we know the way to lose body fat and know how to get a perfect body. If you know exactly what foods to eat and how to do workout for losing weight, you never feel tired and worried about it anymore.

So, what exactly should we do now? Today I will show you top 5 best ways that help you control your weight and body fat. You can lose weight without any difficulty at all. ( dieta para emagrecer em uma semana )

Top 5 Tips To Lose Weight Quickly

Tip 1: Drink Water

Water can boost metabolism in the body and flush toxins out your body to burn more and more excess fat. Many researches show that, drink from 8 to 12 glasses of water daily can burn up to 250 calories all day. On other hands, drink a glass of 250 ml water about 15 minutes before each big meal will not only increase the ability of burning fat in your body, but can fill your stomach to stop cravings.

Tip 2: Replace refined carbs with veggies

Refined carbs I want to talk you here such as white rice, white bread, honey, milk, sugar… These things will really get stored in your body as fat at some body parts like the abdomen, hips, thighs and biceps. They will gradually turn into stubborn fats which are very difficult to eliminate out your body.

The best solution is just replacing them with green vegetables. Most of experts confirmed that green vegetables contain more vitamins and fiber and they are very good for your weight loss. Specifically, eating 40g of fiber per day can boost metabolism faster, help burning more calories and get a better health.

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3. Don’t eat at nights

At nights the body prepares itself for sleep and it naturally begins to slow down. So you are more likely to gain weight when you eat at nights because your metabolic rate slows down and you are no longer active so you don’t burn many calories. So avoid eating food after 9 pm.

4. Increase Your Metabolism

Eat 5 small meals every 3 – 4 hours everyday. Many scientist proved that, by eating frequently, your body’s metabolism will be boosted naturally. It means that your body will burn more and more fat, it will become a fat burning machine all day long.

5. Eliminate processed foods.

Such as burgers and Pizza, cakes, pastas, and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy.

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