I started my muscle building journey as quite the obese guy. I realized then that to gain muscles effectively, i have to first of all lose some of the fats. So i embark on some weight lost techniques which until today, i am keeping to as it helps too in my muscle building.
1.Give up on junk food.
By junk food I mean those protein bars, shakes and highly processed foods. Eliminate them, period. These options are ideal for easy grab-and-go and in fact, for most busy people, avoiding them completely is not an option.
However, if you have the time and option to cook, moving all your meals to consist of “real” food instead of processed foods can go a long way. Focus on eating 5-6 smaller meals per day, with the first 2-3 each containing one serving of lean protein, one serving of fruit or vegetable and one serving of starchy carbohydrate (like sweet potatoes or oats). Each of the last 3-4 meals should consist of lean protein and vegetables only.
The reason this small switch will yield noticeable results is because bars, shakes and other highly processed foods commonly contain artificial and/or natural sweeteners like sucralose (Splenda), glycerine and sugar alcohols, for example, as well as additives, colouring and preservatives-all of which may cause water retention, digestive upset, GI inflammation and bloating
2.Be conscious of dairy food
Dairy is a great source of branched chain amino acids (BCAAs), calcium and vitamin D, but it may inhibit fat loss in some susceptible individuals (those who are sensitive to dairy) via an overly insulingenic mechanism.
An individual does not have to be lactose intolerant for dairy to have an effect. It can be as simple as a small allergic reaction, slight gut inflammation or an exaggerated retention, bloating or simply hinder fat loss.
This may not apply to all people so monitoring individual responses to dairy is necessary.
3.Eliminate all sweeteners (natural and artificial)
Similar to tip 1, sweeteners can cause GI upset and water retention. Be aware of natural sugar alcohols like xylitol, erythritol, maltitol and sorbitol as well as artificial ones. This suggestion includes suralose in coffee, diet sodas and drinks, gelatins, candy and gum.
Stevia, however, is an herb and will be your best option if you want to keep a zero calorie sweetener in your diet.
4.Eat more green vegetables
These include spinach, kale, Swiss chard, asparagus, Brussels sprouts, cucumbers, celery and mustard/collard greens.
These vegetables are high in B vitamins, full of water and relatively high in fiber (compared to total carbohydrate). Green leafy vegetables help shed water and help optimize the acid-base balance in the body for efficient fat burning, by providing plenty of potassium, magnesium and calcium.
5.Discern on “clean” carbs and pay attention to gluten
Some people may need to be aware of gluten-containing grains like whole wheat breads, pastas and cereals since they can cause slight to moderate allergic reactions in susceptible people
This kind of metabolic dysfunction can disrupt the ability to burn fat. Instead, choose mostly hypoallergenic carbohydrates like yams, potatoes, brown rice, quinoa, beans and starchy vegetables (squash, zucchini, eggplant, etc.).
Fruits like melons, apples, pears, grapefruits and berries are also great clean carbohydrate choices.
6.Reduce consumption of all beverages other than water
Limit all juices, sodas (even diet), sweet tea, milk, sports drinks, energy drinks (even sugar-free) and zero calories, sweetened waters. Drink plan water in a recommended amount of 6-8 glasses per day.
Other permissible fat burning beverages include 1-2 cups of unsweetened green tea per day (a good option to provide the extract EGCG) and organic coffee, taken black (1-2 cups/day).
As a disclaimer, to take note that these tips will only work with your consistent daily work-out, adequate sleep and well managed stress.