4 Fatty Foods that are Essential for Fat Loss and Offseason Growth

Bodybuilders frequently have this notion that they must take extreme diets to make their physique to extreme levels. Back in the day, there was a thought that a zero-fat diet was the best possible way to rip up. However, it was found to be unsuccessful so the high-fat diet replaced the previously failed diet program and became the norm. But in the end, most bodybuilders have figured out that either of these extreme diet programs will lead to a successful result on their bodybuilding phase.

Whether you want to lose bodyfat or increase muscle mass, the strategy is to have a diet that’s somewhere between the two extremes. Moderation of taking the right types of fats can help build muscles and in most cases, reduce your bodyfat. So if you’re into the cutting or growth phase, you need to consume 20% of their calories from fat. Here are some healthy sources that you can take.

Whole eggs. Probably one of the best sources of protein and a staple to bodybuilders, eggs provide excellent amino acid profile. Both the yolk and white give great protein with the whites being faster to digest while the yolk may take longer to digest because it contains dietary fat which provides more sustained amount of protein. One egg yolk contains 6 grams of fat with half of it being saturated so eating six or more a day would result to too much saturated fat. The solution is not to eliminate, but to reduce the number of yolks so for every five or six egg whites you consume, add one yolk not exceeding three on daily basis. With six egg whites and one yolk, that’s 24 grams of protein and 6 grams of fat.

      Red meat. To cut up, you will need to reduce your calories but omitting too much fat might compromise your testosterone levels. As to cutting out dietary fat and also carbs and total calories, your testosterone levels go down and if that happens, you will lose muscle mass as well. Red meat contains fats that assist testosterone levels that include conjugated linoleic acid (CLA), a fat that allow body to tap into fat stores as energy source and promotes muscle growth. Mass seekers can have an intake of red meat twice a day as well as dieters, provided that they do not consume more calories than their daily target.

      Salmon. An excellent source of omega-3 fatty acid is salmon. Omega-3s help spare the loss of glutamine and supports the immune system. They help fight muscle inflammation and lead to enhanced glycogen storage. There’s also an indication that they promote the loss of bodyfat and retention of muscle during dieting stages. Omega-3s are so essential that even dieters should also take this four times a week even if it’s a small portion.

          
      Low-fat cheese. Myths that dairy products are fattening food are simply just myths. Low-fat cheese contains many anabolism-promoting peptides, small amount of CLA, also found in red meat, calcium, vitamins and minerals. Research shows that it also contains calcitriol which help burn fat on low-calorie diets, and casein protein.

Bodybuilders fear fatty foods but they really shouldn’t. For building muscle growth and keeping bodyfat within reason, they need proper provision of nutrients as well as control in calorie intake. Fatty foods may be caloric, but they provide nutrients that many bodybuilding foods lack so having them included in your diet are great choices during mass-gaining phase, and by tweaking for some adjustments, are also essential for cutting phase. In the end, you need to take proper balance of food intake to stay anabolic and keep bodyfat in check.

Burn Fat in 10 Easy Ways

With the rise of different diets' popularity nowadays, you're left to think and select on what's the most effective among them. It varies on every person actually, like if this person lost weight because he/she followed this popular diet, it doesn't mean it will work for you. In some cases you'll hear someone talk about losing weight because of eating less or skipping meals, well, I don't recommend it as it will cause you to eat more once you start to crave in. When you stressed out because of your restrictions, cravings to eat more kicks in and it's not going to be good. By continuing your crash diet, it will have a great effect towards your body as you'll have shortage of nutrients, creating an imbalance that may lead to some serious illnesses in the future. You'll also start to burn muscle tissues and slows down your metabolism, which may give fat the advantage to infiltrate the territory. Eat more nutrient-dense food to keep you full all day and fill out empty calories. Eat sensible, eat a balance meal. If you want to lose weight and burn those fats, here are some ways to help you.

1. Sleep 7 or longer hours. Studies show that people who sleep for only 5 hours or less are likely to gain more weight because it creates imbalance in the hormones. They also get more stress and visceral fat.
2. Eat more protein. Eating high protein foods like eggs, broccoli, chicken, etc. helps in muscle recovery and maintains lean muscle. Keep 30% protein in your diet as too much may lead to kidney strain.
3. Do resistance training. Try lifting free weights, pump up the iron, do heavy and light sets. Or try calisthenics, using only your body weight to increase strength and flexibility.
4. Drink water. Water keeps you hydrated and studies show that by drinking at least 8 cups of water, it can raise metabolism and shed some pounds without extra effort.
5. Eat vegetables, ideally, go for organic ones. Vegetables are packed with vitamins, minerals and fiber so you can go full without getting to worry about incoming fats.
6. Rev up your morning by eating breakfast. Don't skip this as it is an important part of your meal plan. It jump starts your metabolism throughout the day so having a hearty breakfast is better.
7. Try other sports. Doing the same activity over and over, our body adapts to it thus reaching a plateau and in essence, burns less calories. If you're used to walk always, try jogging or biking. Your body will get a shock with some varied new activities which in turn, up your metabolism and burn those calories more.
8. Go for fish. People who include fish in their diet tend to have lower levels of leptin, a hormone that when it gets higher, metabolism becomes lower, therefore is prone to obesity. Fish is also rich in Omega3, which can lower elevated triglyceride levels.
9. Coffee or tea. Caffeine can accelerate your metabolism which can burn more calories.
10. Go citrus. Fruits like oranges, lemons and tangerines are rich in vitamin C which increases your metabolism and help you to burn fats efficiently.