Diet

What are the best diets for gaining muscle?

Note: If you have not read out post on gaining lean muscle start there.

If you are dreaming to put on muscles on your body, then it becomes essential on your part to hit the gym. But, you do require a well balanced diet, so as to derive the necessary energy and nutrients to grow optimally and to recover fully.  Trying to figure out the best available diet for muscle growth can be tough for first timers. With the given below tips, it becomes possible for to enjoy having the best diets and gain muscles in very less time.

Best diets to help gain muscle

  • Eggs: It possesses the highest sources of proteins and is considered to be super food. Yolk contains higher amounts of nutrients and healthy cholesterol that will help increase testosterone levels.
  • Fish: It is a fabulous source to derive healthy fatty acids and excellent source of protein. Omega 3 fatty acid can help enhance your testosterone and energy levels.
  • Beef: It comprises of good amount of protein as well as essential nutrients. This is quite similar to that of the human muscle tissue, absorbed & converted quickly to muscle mass. It also contains saturated fats in good amounts to help enhance anabolic hormone levels.
  • Fish oils: For many, consuming fatty fish on a regular basis can be real tough. Hence, it will be wise to supplement it with fish oils. Omega 3 tablets or cod liver oil can ensure to have fatty acids in sufficient amounts. This will increase muscle mass and also gain overall health.
  • Vegetables: These are natural gifts of nature and should be consumed regularly to enjoy its health benefits. They possess high nutritional contents and offer the body with the necessary boost to pack on muscle mass in large amounts in short period of time. Fiber also will help to digest the proteins consumed.
  • Fruits: Fruit is essential to be included in the diet as it offers the body with plenty of health fiber and vitamins. It also your body to run its processes to its optimum levels.
  • Nuts: They are fabulous source of minerals and vitamins as well as healthy fats. Nuts should be consumed in-between meals. Almond butter can be included to shakes to derive that caloric boost.
  • Olive oil: It is a wonderful source of mono unsaturated fats, providing you with fat soluble vitamins and energy. It should be included to your shakes and meals to offer increased hormonal and caloric benefits.

The above essential muscle building diets when included in everyday diet can help increase muscle mass.…

Diet

South Beach Diet – What are its 3 Main Phases?

A popular meal plan, the South Beach Diet has been designed by Arthur Agatston – a cardiologist – and Marie Almon – a dietician. The two designed this plan to work as a substitute for other famous diet programs that are ruling the scene but have various deficiencies. They initially developed this meal plan for preventing cardiac disease. However, its appeal has now broadened and is used for weight reduction as well. This diet plan is categorized into 3 phases, with each one being progressively accommodating in nature.

First Phase

This phase persists for the first 2 weeks of the program. In this phase, fruits, processed carbohydrates and sugars are removed from the system. This stage of diet program is meant to eliminate the cycle of hunger. Thus, it can help you in easier weight reduction.

Second Phase

You can continue this phase as long as you wish to lose weight. In the second stage, vegetables and fruits are introduced again into the diet. Dr. Agatston holds that South Beach diet is not a low fat diet. It is not a low carbohydrate diet either. However, the restrictions that are imposed at the beginning significantly reduce the fat and carbohydrate intake of every dieter. This kind of meal plan informs you about the right foods that you should have in order to reduce the risks of high cholesterol, obesity and cardiac problems. You have to remember that this is a long-term diet that takes longer to show effects, but can give you the enviable figure that you dream of.

Third Phase

It is referred to as the Maintenance Phase, and it is supposed to last for the rest of your life. You can adopt it and follow it throughout your life, if you are serious about your weight loss goals and want to look as well as feel great. However, this type of diet needs your attention and time. The best thing about this stage is that you can get the freedom to dine out and also have fantastic foods at the same time.

The South Beach diet has been designed on the observation that people in the US are crazy about carbs. Thus, in the initial 2 weeks, the diet attempts to remove fruits, grains and other bad carbs. Once this phase comes to an end, fruits and foods are added back into the diet with the focus now being on low glycemic index foods.

Fitness

How do you gain lean muscle?

It might be that you are interested to develop lean muscle. If so, then mere workout will not help you to achieve this objective. Your diet also pays a crucial role. Without proper and balanced diet, it will not be possible to gain measurable lean muscle mass.

Workouts help to boost development of muscle tissues. But without proper diet and protein stores, the body is likely to lack essential driving force towards pushing the muscle in its development process. Therefore, your body is to be provided with appropriate muscle building diet. This will help achieve more muscular, leaner look.

Some essential muscle developing diet tips

To derive a leaner, muscular look, you need to follow the below mentioned diet tips.

  • Drink plenty of water. Most bodybuilders prefer diuretics to help lose fluid retention. This is to attain profound muscle cuts. Natural fluids in the body are depleted with strenuous workout. Hence, you are to focus on drinking plenty of water to prevent dehydration.
  • Lean meat is a good source of protein and is an excellent basic lean muscle building block. Meats like steak along with protein rich foods are staple food for several bodybuilding experts. Ensure avoiding taking fats of such meats, since it can jeopardize your bodybuilding objectives.
  • Include complex starches (carbohydrates) in your diet. Starchy foods like pasta, whole grain cereals, wheat bread, potatoes, sweet potatoes, yams, vegetables and brown rice, etc. offer you with vital energy to help you to perform different types of activities and to develop lean muscle.
  • Consume fiber rich foods regularly. Fiber is beneficial for those eager to lose weight and develop lean muscle. Fiber helps to prevent body from excess fat absorption. Also, it maintains cholesterol levels and is an excellent source of carbohydrates. It is must have for those eager to develop lean muscle. Fruits, vegetables, wheat and oatmeal are some examples of food rich in fiber.
  • Choose healthy fat source like cold water fish, avocadoes and nuts. Consume fat of around 40-100g every day. Otherwise, take fish oil or fatty acid supplement.
  • Soybeans are excellent source of protein. They carry low fat content as well as zero cholesterol. These are preferred by people for ages who want to develop lean muscle and experience increased weight loss.

The above mentioned diet plans will work and provide effective results only if it is used in balanced manner.