Muscle and Size
If you are serious about building muscle then you need to know how to train, as well as what to eat and when. As with any fitness goal, nutrition is key in attaining the desired physique and the 3 phases of muscle growth can be categorized as: The Energy Phase, Anabolic Phase and The Growth Phase. Specifically, this translates to: 1) Fuel your workout with plenty of carbs, enough protein, amino acids and vitamins. 2) Recover correctly (within 45 min post-workout) by ingesting a 3:1 ratio of carbs:protein, with vitamins, minerals and antioxidants. 3) Continued nutrition with increased protein intake in order to maintain a high anabolic state, necessary for muscle repair and growth.
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Contrary to popular believe, a successful fat burning diet does not require a massively reduced calorie intake. In fact if you are to do this, then the only results you will see are a slowed metabolism, reduction in muscle tissue and even more fat storage in the long term. The idea is to keep caloric intake within normal confines (for you as an individual) and ensure each and every calorie is nutrient dense. Combine a nutrient dense diet with appropriate training, plenty of water and supplements such as thermogenics, EFAs and digestive enzymes and the results will be very pleasing! But more importantly, following these guidelines will mean the fat will stay off!
In order to build lean muscle you must first build muscle by following the 3 phases outlined in 'Muscle and Size'. When you have reached the desired size, your training routine and diet needs to change in order to burn any excess fat and 'sculpt' the muscle, whilst maintaining as much of the size as possible. In this instance carbs will be dropped off somewhat and the body will be 'persuaded' to use any stored fat as an energy substrate.
Training for endurance includes adaptations that improve aerobic power through development of the cardiovascular system. The 3 phases outlined in 'Muscle and Size' and 'Lean Muscle' also apply here, but nutrition requirements differ slightly, in that simple carbs can be used to provide a much needed energy boost. Remember that the key muscle to train here is the heart; increase in size makes the heart a more efficient pump. Pumping more blood per beat, results in greater blood flow and oxygen delivery to the working muscles during endurance activities.
Good nutrition and exercise doesn't just have to translate into having an athlete's physique. By eating a healthy, nutrient dense diet, being aware of food industry dangers and getting regular exercise, you can enrich your life and ensure longevity. A healthy diet and exercise, with a certain amount of supplementation, will help fight off disease and may even change the way your genes express themselves. Just because you are genetically predisposed to certain aliments, doesn't mean to say you can't change the outcome of this predisposition.