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Prepare to Add Muscle and Lose Body Fat....Eat!

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January is getting close. With January comes the new year resolutions made to the mirror (how you look). Many people will vow to change the way they look and most of those people will become active in a gym or health club in hopes of accomplishing their goal of a getting a "better looking body". Sadly, many of these people will not know how to go about getting a better body and they will ultimately get frustrated over no progress...and quit. Here are some simple instructions of how to change your body into a leaner, more muscular and attractive in 2014:

Go on a clean diet that consists of low fat, moderate carbohydrates (complex and fibrous carbs), and moderate to high protein intake. A clean diet means eat only fresh or frozen foods, no processed or packaged foods whatsoever. Include carbs in your diet. Again, do NOT cut out your carbs completely. Carbs are required to build muscle. Carbs cause an insulin release. In addition to transporting glucose into the muscle cell, insulin also transports amino acids into the muscle. So you want slow and steady insulin production (and NOT insulin spikes caused by eating simple sugars and refined carbs like bread and pasta). The best way to get slow and steady insulin production is to consume slow burning complex carbs throughout the day.

Some of the best complex carbohydrates to eat throughout the day are potatoes, rice, oatmeal and corn. These should be eaten in the proper portion that matches your diet composition (low fat, moderate carbs and high protein). A good estimate on the percentage of each macro that should be eaten for fat loss and muscle preservation is 5% from fat, about 1 to 1.5 grams of protein for every pound of bodyweight you have, and get the balance from a combination of complex carbs and fibrous carbs. As mentioned earlier, your complex carbs should consist of potatoes, rice, oatmeal, corn, etc (no fruit while you are on your "fat burning mission"). Your fibrous carbs should consist of foods like broccoli, asparagus, cauliflower, cabbage, lettuce, etc.). The fibrous carb will help to slow down digestion so that the starchy or complex carb converts to glucose (blood sugar) even slower.

Eliminate dairy from your diet until you reach your goal (to eliminate the simple sugars found in dairy). Absolutely NO sweets! Do you want a hard body or not? If you truly do, eliminate sweets. They cause insulin spikes and absolutely cause you to store body fat. Simple sugars and refined carbohydrates like bread and pasta are the enemy!

Eat 5 to 6 small meals per day broken down fairly evenly (no big meal). And above all else, stay disciplined and do not deviate from this until you have achieved the body you want. Do resistance training at least 3 days per week. Add 20 to 30 minutes of cardio 3 times per week as well, but if you must miss a workout, miss the cardio workout, never the resistance training workout.

For much more detailed information on how to finally get the body you want in 2014, email or visit or You can do it! Your new you awaits.



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