Fitness N Muscle

Breakfast is the most important meal of the day. In the morning when you wake up your body is in starvation mode due to not having eaten since the night before. This is the most important meal because you need to feed your body with the nutirents it desperately needs. These nutrients will feed your muscles, and provide you with your first source of energy for the day. A meal in the morning will give a good boost to your metabolism which will help with fat loss if you're getting the right nutrients.

 Especially if your into bodybuilding, you will never want to start the day without a good breakfast. This is because your muscles haven't been fed the nutrients it requires for the past eight hours approximately and you need to get it as soon as possible after you wake up so your muscle can continue its recovery. If you don't eat right after you wake up, your body will use your muscle as a source of energy. This has a catabolic effect on your muscles, meaning that you will be losing muscle. The reason for this is because when you wake up, your body's main source of energy, carbohydrates, is completely depleted; therefore, your body has no choice but to turn to your muscle as a source for energy.

If you make it a habit to not eat in the morning, your body will slow down it's metabolism so it can preserve energy. This is because your body knows its not going to recieve any food for a while, so it must slow down your metabolism to preserve the fuel that it already has. Slowing down your metabolism is detrimental to your fat loss progress.

Weight lifting is a must when it comes to losing weight/fat. Not heavy lifting, just light lifting, going to about 20 reps, reaching failure. Including some weights in your workout or any kind of resistance will assist in weight loss because the more lean muscle you gain, the more your body will burn calories per day. Your body burns an extra 30-70 calories a day with 1 pound of muscle. The more lean muscle, the more your total calories burned increases and the more it will benefit you. In the long run, this will make your weight loss/fat loss progress a lot easier because it will help you burn a lot of extra calories throughout the day, which will total to a large amount in a month or year. Weight lifting may not burn as much calories in one workout period as cardio might, but you will experience the after burn effect which will continue to burn calories, for many hours after your workout!

Weight lifting is also recommended because it will give you a nice body structure. Then once you lose weight, you will look fit and healthy. Also, when you do high intensity cardio or when you diet, you will likely be losing lean muscle which is not what you would want, so you want to make sure you try and make some muscle gains through out your progress. Having muscle can also assist and benefit you in many other areas. It will help prevent muscle/bone injuries, which can be caused in a sport activity or in any kind of labor-intensive activity. Weight lifting will also promote balance and energy, which will be advantageous in any sport activity or labor type of work.

When doing your weight lifting, you want to make sure you go in the higher rep range. This is what makes your workout more effective, because you are using more energy, which means you are burning more calories. You also want to make sure you exercise the biggest muscle groups by doing compound exercises - this means doing exercises that use multiple muscles. For example, for legs, you can do squats of 20 reps. I would say doing an exercise like squats is better than cardio because you are getting a cardiovascular workout while building muscle at the same time! Doing squats incorporates many large muscles, and by doing many repetitions, you are burning a lot of energy. This is what makes you burn a big amount of calories, and give you a bigger after burn effect. When you are lifting weights, try not to really do any isolation exercises of small muscles like bicep curls, because this is not really benefiting you at all with weight loss. This is true because the bicep is a really small muscle compared to the rest of the muscles in your body and it doesn't really burn calories, due to it being a small and easy movement. It would be better to work biceps by doing exercises that work your back muscles as well, like chin ups.

It is recommended that you make your muscles rest after a weight training workout and not work the same muscle groups the very next day. It is best to alternate between muscle groups everyday. However, you can do your cardio on every workout day. But make sure to give your body rest at least once or twice a week (i.e. where you do no exercise at all). If you are planning to lift weights and do cardio in a workout session, start with the weight training first and then cardio. This is because you want to make sure you have all your energy for the lifting and not waste it on the cardio.

Healthy fats are not the same as bad fats- they have the opposite effect. Healthy fats are a must for body building and for fat loss. These healthy fats is what keeps your body healthy and strong while the bad ones are what get you fat and weak.

Healthy fats are what feed your muscles and assist in fat loss. It also benefits in slowing digestion of protein and other nutrients. Without these fats, you will have difficulties putting on muscle and losing fat, so you will have a tough time reaching your goal. Healthy fats fight some cancers, while bad fats can cause heart disease. The good fats are monounsaturated fat and polyunsaturated fat. These fats should be consumed daily, but too much of any kind of fat can cause weight gain. A source of healthy fats would be almonds, flaxseed, and fish oil.

Bad fats are what come from junk foods like chocolate and chips. These fats have the opposite effect of healthy fat. These can cause cancer, clogged arteries, fat gain and a lot of other health risks. These fats are called saturated fat and trans fat.

Cardio is very important for a healthy lifestyle and it is recommended that you do cardio everyday because of the many health benefits it provides. How much cardio and intensity you need all depend on your goals: how fast are you looking to burn fat?; how much do you want to lose?; and,  do you want to increase your endurance? The results you will obtain from doing your cardio at low intensity are different from the results you will obtain from doing your cardio at high intensity. Low intensity will burn a bit less fat than high intensity. Low intensity will burn 90% of calories from you fat sources, which is recommended more for bodybuilders who want to preserve muscle and get lean. High intensity cardio will burn a lot more calories and calories from fat in TOTAL but only 75% of the calories will be from your fat sources and the other 25% would be coming from mainly muscle.

If you are looking to just burn calories from your fat sources and not any other source, then you should consider only doing low intensity cardio. This will make sure that your are only going into your fat sources for energy. For bodybuilders, the plan to increase muscle growth in the quickest time possible, it is recommended to stay away from high intensity workouts because you will slowly be losing your hard muscle gains. This is due to the loss of extra calories when doing high intensity cardio. You also want to make sure your low intensity cardio sessions are not for overly long duration - they shouldn't exceed 45 minutes. Excessively long cardio sessions will burn too many calories which will prevent the growth of muscle, considering you need to consume enough calories for your muscle to grow .

When contemplating doing high intensity cardio, you should always consider what your goals are first. This is because high intensity cardio is not the best idea for everyone. If you are looking to lose fat as fast as possible, then it would be the best idea. But remember to make sure you are eating the right amount of calories you require per day if you chose to do high intensity cardio (considering you would be burning more calories per day). This is especially true if you are doing high intensity cardio while trying to preserve muscle mass, which is extremely difficult.

Pre workout supplements are really effective because the supplement give you a boost of energy and strength. Combine these together and you get a longer and more effective workout, which make you increase your strength, reps, and amount of exercises. The more strength you have, the more you will grow, thats why a pre workout supplement is useful. Pre workout supplements will also aid in fat loss because of the longer durations of exercise and more intensity you can put into it. It is also a advantage for any kind of athletic activity or fat loss program. It is more beneficial if you are the kind of person that doesn't have the energy to workout or the pump or are looking to workout for a longer period of time. Another advantage of a pre workout supplement is that after your workout you won't feel tired, so you can still go do some cardio for a long duration. Only use a pre workout supplement if your workout is going to be about 30 minutes or longer because otherwise you would be just wasting your money.

Pre workout supplements can start working after 15 minutes of drinking it, but it can also take up to 45 minutes, so we recommend taking it 30 minutes prior to your workout. If your workout is late at night then it is not recommended to take a pre workout supplement because it may give trouble sleeping. This is because the energy can last up to a few hours.

Fruits and Vegetables are a MUST for trying to gain muscle or lose weight and you should consume about 5 vegetables and 2 fruits throughout the day.

Fruits and Vegetables are full of antioxidants, which clean your body and help you lose fat. Without them it will be impossible to lose weight. You especially need the vegetables for vitamins and minerals that help with aging, blood circulation, your immune system, your brain, cholesterol, blood pressure, metabolism, and much more. This is all necessary for a healthy and active lifestyle. Vegetables are also low in calories, have fiber, and boosts you're metabolism, which is all a must to burn fat. When it comes to losing fat you also have to watch what kind of fruits you consume, because they are high in sugar.

For Bodybuilding It is just as important as protein, because your muscles will be fed with a huge amount of vitamins and minerals which need to be fed to your muscles. The antioxidants also clean out your system which means better absorption of protein and nutrients. fruits & vegetables also contain calcium, which is good for your bones and joints which help prevent the most common injuries when it comes to muscle building, like your shoulders and back.

There are many ways for your body to become a fat burning machine. We have provided a list that will give you some tips:

1. Increasing Your Metabolism

2. Vegetables/Antioxidants

3. Green Tea

4. Cardio - Low intense to preserve muscle

5. Drink Cold Water

6. Compound High Reps Exercises

7. Sleep

8. Stress Free

9. More Meals But Consume Fewer Total Calories

10. Eat Less Carbohydrates & More Protein

It all depends on how intense your workouts are and how often you workout. The reason for this is that the more you workout (i.e. the more days you workout a week), the more you will tear your muscle fibers, hence, the more protein your muscles will require to repair and grow. The recommended amount per day is 1 - 1.5 grams of protein per pound of body weight.  Some people will recommend up to 2 grams per pound but don't get caught up on this number. Just make sure that each of your meals has 15-25 grams of protein and don't forget that you should be eating 5-6 meals a day. You also need to consume enough carbohydrates and healthy fats to build muscle - these are also very important if you want your muscles to grow.

Raising your metabolism is the best way to burn fat. The faster your metabolism, the more your body burns fat.  If you don't eat well or exercise on a regular basis, then your metabolism will be slower and this is a easy way to put on fat. There are many ways you can boost your metabolism, such as:

1. Drink  a lot of water

2. Eat 5-6 small meals a day. Don't eat carbohydrates late at night because this is when your metabolism is slower, and therefore, there is a greater chance of carbs being stored as fat.

3. Exercise regularly

4. Drink Green Tea

5. Add Ground pepper, Red pepper, and any other kind of hot spices to your foods.