Eat To Build Muscle – Getting Proper Nutrition

Eat To Build MuscleProper nutrition is without doubt a very important component involved in the process of building muscle. Believe it, how you eat and the foods you eat will determine ultimate muscle building success. You can’t gain muscle without training, but if your muscle building nutrition is not good you will not get pleasing results when you train.

What are the elements that need to be focused on to make sure that your nutrition plan to build muscle is good? First, the fundamental principles must be soundly implemented. Next, you have to customize your nutrition to fit your individual needs. The fundamentals such as the calorie surplus and the macronutrients are a must, but it’s also important that the nutrition you provide to yourself is arrayed in a way that makes sense to your body.

We know that the most important muscle building nutritional elements are the calorie surplus and the breakdown of fat, carb and protein. Everyone must include these components in their nutrition plan. But the optimal amount of each and the right types, comes down to the individual in respect to his/her body type, personal taste, specific goals, activity level etc.

The best outcome that one can get from any muscle building program is optimal muscle gains with minimal fat gain. For that reason we need nutrition customization to address our differences when eating to build muscle.


A calorie surplus is a fundamental factor for gaining muscle. It means you need to consume more calories than your body burns daily. There are different recommendations of how to find this calorie number. One way is to multiply your body weight by a specific value, typically a number between 16 and 20. The second method is to calculate your total daily energy expenditure (tdee) and add a certain number to it to give you a surplus, typically 500-1000.

Both of these methods are pretty good guidelines to estimate a calorie surplus that you could start out with for gaining muscle. But in order to come up with a calorie number that is close as possible to your optimal daily intake to gain lean muscle, you have to take your body type and your training program into consideration. Why? Your body type will determine how your body manages excess calories, and your training activities will require the right amount of calories for energy.

All calories are not created equal. Your total daily calories must be divided into the three macronutrients: fat, carb, and protein.


Dietary fats play a very important role in muscle building nutrition. They help to maintain elevated testosterone levels and improve overall health. Fat is more calorie-dense than carb or protein. One gram of fat has 9 calories, while one gram of carb or protein contains 4 calories.

Your body type, goals and personal food preferences will determine your ideal fat intake. Due to it’s high caloric value, most people will need to keep fat intake low when eating to build lean muscle, but definitely not out of the diet. Some folks may even do well on moderate to high fat intake in their muscle building diet. So the bottom line really is individualization of your your nutrition plan to get optimum muscle building results.

Some great sources of healthy fats that are high in omega 3’s and 6’s that you should include in your muscle building diet is fatty fish, fish oil, nuts, natural nut butters, avocado, flax seed oil and olive oil.

Protein To Build Muscle


Protein provides the building blocks for muscle. Because weight training break s muscle tissue down, getting enough protein is important to help rebuild muscle bigger and stronger. How much protein you need to build muscle will also depend on a few factors including your body type and age.

Recommendations of protein intake range from about 1.00 grams to 1.50 grams per pound of your body weight per day. Once again these guidelines are good, but getting the right amount of protein to meet your individual needs is the right approach. Good protein foods to eat to build muscle include: Beef, Poultry, Fish, Eggs, cottage cheese, milk, yogurt and whey protein.


Carbohydrates are the body’s primary short term fuel source. You need carbs at a sufficient level to fuel your intense workouts, and they are also required by the body to keep muscle glycogen levels full. Remember that you’ll need lots of energy to push your workouts hard to make progressive overload happen. Carbs will be the right source of calories for that energy.

Carbohydrates should make up 40% to 60% of the macronutrient ratio of your diet. The idea is to adjust your carb intake to fit your body type and specific goals. 60% carbs may not be a problem for some people, but for people whose body type make them sensitive to the effects of glucose and insulin may be required to lower their carbs to a moderate level.

However, carbohydrate levels cannot be too low because this may leave you feeling sluggish and lacking energy for your muscle building workouts. Some very good carbohydrate foods to eat to build muscle include oatmeal, rice, potatoes, yams, pasta, pita, bread, fruits and vegetables.

Always Remember To Individualize Your Nutrition Plan

Do not confirm your eating plan for building muscle to a standard format or set of rules. Some elements are fundamental such as a calorie surplus and macronutrients, but the other aspects should be customized to best fit your body and personal preferences. It is recommended to eat 5-6 meals daily for building muscle, but this isn’t carved in stone like many other components.

Ultimately, what matters most is how you feel, how you are performing, whether the quality of the food you eat is good, whether your body composition and overall health is good, and whether you are meeting your muscle building goals.

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The Best Exercise Plan To Lose Fat And Get All The Additional Benefits

Exercise Plan To Lose FatIf you know the fundamentals of how to lose fat you’ll know that a caloric deficit is that crucial thing that leads to fat loss. And you’ll also know that achieving a caloric deficit can be done by consuming less calories in your diet as well as exercising to burn off calories in your body. But what’s the best exercise plan to lose fat?

Any type of exercise or physical activity burns calories. But results from exercising varies based on the structure of your exercise plan. The best exercise plan to lose fat does not consist of just one type of exercise. There are a few different exercise methods that can be incorporated in a fat loss training plan that can be designed in various ways. A variety of effective fat burning workouts can be done with or without gym equipment.

What Makes An Exercise Plan Good For Fat Loss?

I’m aware that everyone is different in their goals, interests and personal preferences. But in my opinion the best exercise program for losing fat should maximize fat loss and deliver all the additional benefits that exercise training could give: effectiveness, efficiency, improved health, higher fitness and a better-looking body.

Here are the various exercise methods that can be incorporated in an exercise plan to get all these benefits.

Steady State cardio

Steady state cardio is the most popular exercise method used for losing fat. It involves doing any type of cardio or aerobic exercise at a specific pace or intensity level for an extended period of time.

Steady State Cardio Exercise

For example, walking for 30 minutes or running for 20 minutes are 2 forms of steady state cardio. This way of exercising is very effective for burning calories plus it produces good health and fitness benefits. You can create your exercise plan based on steady state cardio alone and lose fat. But there are a few drawbacks for doing this type of exercise by itself.

The drawbacks for doing steady state cardio is that if the intensity is too low and the duration is short it will not be effective enough to get good fat loss results. On the other hand, if the intensity is too low and the duration is too long you could end up losing a lot of muscle mass. High intensity steady state cardio is better for fat loss than low intensity cardio but the risk of muscle loss is imminent if the duration is too long.

High Intensity Interval Training (HIIT)

High Intensity Interval Training or HIIT is a special way of exercising for fat loss that involves alternating between high intensity bouts of exercise and low intensity exercise for recovery. HIIT is much more effective at burning calories than steady state cardio, and it’s much more time-efficient. According to reports it is about 50% times more effective.

You’ll burn a lot more total calories from an HIIT workout than you would from a steady state cardio workout of the same duration. HIIT also helps improve fitness conditioning and leads to better health.

You can also use HIIT alone to lose fat and get the additional health and fitness benefits. Also, with very high intensity steady state cardio like sprint intervals you do not have to workout for long durations to get huge fat loss results. This decrease in duration also makes steady state cardio less risky for losing muscle mass. I believe it’s the best cardio workout for fat loss, but it’s main drawback is it is very physically demanding on the body, therefore not everyone would be able to do it.

Weight Training

Weight training is most commonly known to be used for gaining muscle mass, but many people do not know the tremendous benefits that weight training have for fat loss. Apart from burning calories to help with losing fat, lifting weights is the only exercise that will maintain or build your muscles. If you want to lose fat and at the same carve out a toned athletic body, strength training with weights is a crucial requirement. Weight training is also effective for improving health and fitness condition.

Weight Training Fat Loss Plan

Without weight training while you are in a calorie deficit you’ll just get a skinnier, smaller body. But you’ll not get the additional benefit of reaching optimal body composition fast if you do not strength train. So if your goals include shaping and toning your body, not just losing fat, strength training needs to be integrated in your exercise program for fat loss, not just for building muscle. Also, you can burn calories effectively with weight training. So it can be used by itself in an exercise plan to lose fat.

However, despite the all-round benefits of weight training it may not be an optimal exercise plan to lose fat for many people. If you are already lean and just want to maintain your leanness or gain muscle, then lifting weights alone can work fine. However, for maximizing fat loss and reaching peak condition, including cardio especially HIIT will be very beneficial.

Creating The Best Exercise Plan For You 

Since you now have an idea of the benefits and the limitations of each exercise method you can now choose or design an exercise plan that will be best to reach your goals.

It’s easy to see that each one of these exercise methods can be used to lose fat by itself and deliver other good benefits, so if you combine all three methods in one fat loss program you will get all of the benefits including losing fat effectively, gaining strength, improving your health, increasing your fitness level and transforming your entire body shape. But the fact is, not everyone will want all of these benefits.

Therefore, in reality, the best exercise plan is one that is designed to suit your goals, preferences and interest. You may find it best to use just one method, a combination of any 2 methods, or combining all 3 methods in one fat loss program to get the outcome that you are after.

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Visual Impact Frequency Training Review And Discount For Customers

Visual Impact Frequency Training Review 2014Rusty Moore is releasing his new workout program for 2014 called Visual Impact Frequency Training. But the first launch is for his customers and followers at a discount price for only a short time. This program is the first of it’s kind to enter the fitness market and it’s a really interesting product.

=======>Click Here To Visit The Site For The New Visual Impact

If you are a reader of this blog, you’ll know that I strongly recommend Rusty’s fitness guides for men and women. His approaches are aimed at getting fit while making sure to get a body that looks nice and fashionable. Many people want this for obvious reasons. As a result, a number of people who read the reviews of the Visual Impact programs on this site appreciated learning about Rusty Moore and his programs, and eventually became his customers and followers.

Therefore, I think I have an obligation to do this post to inform readers of the special deal that Rusty is offering his customers for his new training program for a very limited time only. In case you are a customer or follower of Rusty moore, but missed the message about the new program, no need to worry. This Visual Impact Frequency Training Review will tell you what you need to know in order to learn if this program is right for you.

Visual Impact Frequency Training Workout Plan

What Is The Visual Impact Frequency Training Program?

At it’s core, the program is aimed at adding density and definition to your physique without adding muscle size. The workout is for both men and women who want the benefit of this training approach. Interestingly, The Visual Impact Frequency Training routine involves training 4-6 days per week, hitting the same muscle groups each and every day. It runs for 8-12 weeks.

The training is done in a way to minimize fatigue and maximize tension. Therefore, despite the high frequency (everyday) training you would NOT be at high risk of overtraining.

Why The High Frequency Routine?

The high frequency training is the cornerstone of the program, so it’s not optional if you want the maximum benefits. According to Rusty, the magic happens with “Compressing Time Frames”, which means getting 6 months worth of density and definition training compressed into a 2 month time frame.

Visual Impact Frequency Training Program Pdf

This plan is not your typical mass building program that requires progressive overload. The Visual Impact Frequency Training system is focused on increasing the nerve impulse and strength to a muscle without increasing size, while creating a condition ideal for fat loss.

Yes, you’ll gain strength on this program, but not muscle mass. The aesthetic benefit of the workout is ending up with a body with maximum muscle tone and spectacular definition. It’s also possible to effectively drop body fat on this program to get really lean.

Will This Program Work For You?

Statements made by Rusty is that the people that would benefit the most from Visual Impact Frequency Training are experience lifters who want to maximize physique definition. He doesn’t think this workout plan is ideal for weight training beginners. If you are a beginner, then you may want to check out Rusty’s other courses that’s suitable for newbies: Visual Impact For Men and Visual Impact For Women.

======>Click Here To Visit The Site For The New Visual Impact


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