you are fat and you are trying to build muscle and lose weight,
your main objective will be to be able to shed the fat off initially.
Your main focus will be on cardio training while at the same time
trying to tone your muscles with some strength training exercises
and weight training. When your body has more muscles, it will
have a much more elevated metabolism rate which in turn will enhance
and sustain your body's fat burning mode.
But one critical
factor that you need to pay strict attention to is your nutrition.
You will need to change your eating habits to healthy ones if
you want to achieve your goal. High sugar foods, fatty foods containing
saturated fats and processed foods should be avoided. You will
need to stick to whole foods and fat burning foods which will
aid you in your goals.
diet is what you need where the main emphasis will be made on
quality protein, complex and fibrous carbohydrates and essential
fatty acids and plenty of water. Some foods that bodybuilders
consume have effective fat burning properties and can give you
a metabolism boost which contributes to efficient fat burning.
So if you want to get rid of the excess calories, you have to
exercise plus take great care of your nutrition, because if not
you will be hindering your progress. If you don't want to hamper
your objectives, try including some of those fat burning foods
in your nutrition plan.
a great food for bodybuilders because it's highly nutritional.
It contains soluble fiber, protein and practically no fat. Look
for oatmeal made from whole grains, not processed. Consuming oatmeal
has many health benefits like preventing colon cancer and heart
disease, lowering bad cholesterol levels and will aid your body
in burning more fat.
are extremely beneficial for your health, contains high amounts
of quality dietary protein from plants, vitamins, minerals, essential
amino acids and will stimulate your body fat burning mode. You
can consume soya beans in forms of tofu or bean curd and soya
milk(without added sugar).
is without any doubt one of the best oils that you can incorporate
in your diet. Opt for the extra virgin olive oil. Olive oil is
rich in monounsaturated fats notably oleic acid, omega-3 and omega-6
essential fatty acids. Olive oil has been linked in the reduction
of coronary heart disease and the regulation of cholesterol levels.
Olive oil contains fat burning antioxidants which help your body
burn more fat. Olive oil is best used without heating it up for
instance directly in salads, already cooked pastas, soups, cooked
like garlic and onions are not only good for health due to their
antioxidant properties which can prevent cancer but they are also
beneficial in burning fat. So adding garlic and onions to your
meals will not only enhance your fat burning metabolism but will
also add more taste to your food.
and fruits, you can't consider your diet a balanced one. Vegetables
and fruits provide fiber, iron, essential vitamins and minerals
which your body needs to function properly. Vegetables and fruits
also have fat burning abilities. Some examples of these vegetables
are spinach, broccoli, cabbage, green beans, asparagus, tomatoes,
cayenne peppers, brussell sprouts and for fruits, oranges, pineapples,
grape fruits, and cantaloupe.
Cuts of Meat & Eggs
be the building block of your muscle gains and fat loss too. It's
vital that you consume protein on a regular basis to achieve your
goals. Protein will make you build muscle, increase your metabolism
rate and make your body more proned to fat burning. But only lean
protein with as less fat as possible is recommended. Stick to
lean cuts of beef, pork, skinless chicken breast, skinless turkey
breast, white fish, salmon, tuna, mackerel, herring, trout, sardine.
Fish notably the last six mentioned are rich in polyunsaturated
fats which are actually good fats and also contain omega-3 fatty
acids which have outstanding health benefits. Avoid fatty sauces
which can accompany your meats.
Fat Dairy Products
Low fat dairy
products make great fat burning foods. Some examples are nonfat
yoghurt, low fat/skimmed milk and low fat cheese ie cottage cheese.
a great protein food, highly nutritional and should be included
in your diet plan. Eggs also contain essential vitamins, minerals
and trace elements and a vitamin called B12 has been linked to
be effective at fat burning. Limit the consumption of the egg
yolks though as they are high in cholesterol. Most of the vitamins
and minerals are found in the egg yolks so avoiding the egg yolks
completely is not recommended. Eating them moderately is advised.
good sources of protein, iron and fiber. Beans like kidney beans
or baked beans can be bought in cans but one downside is sodium.
So they are to be consumed in moderation. A healthier method some
people use are buying kidney beans in their raw state and cook
them with water in a pressure cooker to make a soup. Can stir
fry some garlic, onions with some thym lightly and mix with the
soup. Add some salt for seasoning. Good fat burning foods but
one downside is they can cause gastrointestinal disturbances.
Pump up your
energy with the right kinds of carbohydrates. You need complex
carbohydrates. Some complex carbohydrates come from whole grain
foods which are foods that haven't been processed and stripped
of their vital nutrients. They are filled with vitamins, magnesium,
zinc, iron, fiber and antioxidants. They have great health benefits
and assist in fat burning. Some examples are whole grain bread,
whole grain pastas. Other complex carbs like sweet potatoes also
known as yams are highly recommended. Low in calories and high
in fiber, beta carotene and vitamins, making you full but without
making you gain a single pound, sweet potatoes are great foods
to be included in your meals.
This is in
no way an exhaustive list of fat burning foods. But these are
some of the best fat burning foods out there. For best results
for your fat burning goals, eat 4-6 meals every 3 hours instead
of the normal 3 big meals. These meals should be in small quantities.
Eating like that will boost your metabolism which will just have
a positive effect in fat burning.
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.