Step 1: Eat More Often
Eating more often won’t increase your metabolism, but what it does do is keep your energy levels and blood glucose levels balanced. Avoiding dips in blood glucose will ensure your hunger and cravings remain to a minimum. Eating more frequently, also helps keep you in a state of anabolism, which means your muscles are getting the nutrients they need to build muscle, and the more muscle you have the higher your metabolic rate. Aim to eat about 5 to 7 meals per day of roughly the same calorie levels. Eat within 30 minutes of getting up in the morning to kick-start your metabolism, and then eat every 2 to 3 hours after that.
Step 2: Eat More Protein
When it comes to burning fat, protein is king! The simple process of eating a higher protein diet actually results in quicker weight loss versus high carb diets of the same caloric value. Additionally, protein is highly thermic, which means it takes more energy to breakdown and use protein in the body than it does other macronutrients.
Research showed that a high protein, low calorie diet combined with an intense weight lifting program resulted in significant muscle gains and body fat losses. Those on the high protein diet lost 10.5 lbs of fat and gained 2.5 lbs of muscle!
Eat a diet that provides at least 40% of your calories from protein. Include high quality protein sources such as chicken, salmon, dairy, whole eggs and lean beef.
Step 3: Lower Your Carb In-Takes
Carbs are essential to any diet plan, but eat too many of them and you will end up getting fat and fluffy instead of lean and trim. Carbs help drive your muscles during a workout, and because of this we have a supply of carbs readily available to help facilitate this role in the muscle. Eat too many, and don’t work out enough and those carbs will have nowhere to go but get stored in your fat.
Lowering carb intakes help force your body to use fat as fuel instead of storing it. The result a lean, trim and muscular physique! Make carbs about 20 to 30% of your total daily calories depending on how much fat you have to loose and how active you are.
Step 4: Eat More Fat
Low fat diets are out, research shows that fat is just as essential as protein and carbs when it comes to a healthy, balanced diet. The good fats including poly and monounsaturated fats have been shown to have a thermic effect in the body due to the active ingredient – oleic acid. These fats help increase the body’s thermogenesis by acting on specific fat burning pathways. In addition, fat in the diet is necessary for hormone production including testosterone. It has been shown that men following higher fat diets of approximately 30 to 40% of their daily caloric intake not only had higher testosterone levels but also had smaller waistlines!
Be sure to include lots of good fats in your diet from sources such as avocadoes, whole eggs, nuts, seeds, olives, olive oil, and coconut oil.
Step 5: Commit to the Program
If you want to build a lean and trim muscular physique you need to make sure you’re making eating right a permanent habit. That means, preparing your food daily, watching your macros and calorie in-take and eating consistently. If you’re lacking in the motivation area to shop, prep, cook and clean-up daily, then find a meal prep company to help take the hassle out of meal prep, and give you m ore time to spend on more important things like lifting iron! Let Fuel-Up help you, simply pick your meals and we will cook, prepare, portion and have them delivered directly to your door. Click here to find out how Fuel Up can help you get started toward building the body you want!