1-Reduce Body Fat will help out you to gain more strong muscles :
Focus on Aerobic exercises
Apart from managing the calorie intake it’s also essential to burn off the stored up fat in order to reduce your belly fat accumulation. The only way to burn off fat is to use up the calories, you obtained from food intake, in a manner that requires the body to take the calories from the “fat cells” to supply your energy needs.
30-45 minutes of aerobic exercises per day should be your goal, but you can start off with 15-20 minutes of exercise initially to get your body adapted to the routine. Make sure you find a way to enjoy this exercise routine instead of doing it as a “chore” – get some cool gear, join a good gym or just choose some nice location where you can exercise while enjoying the surroundings.
Abdomen exercises for better toning
If you can perform a few abdomen exercises per day, along with your aerobic exercise routine, you will be able to achieve the result of having a toned stomach faster. Stomach crunches or sit-ups (you can check out various sit up routines on some instructional youtube videos) and squats are two main routines that help tone the muscles around the abdomen region. Try doing 30 repetition & 3 sets everyday for each routine (you can increase the sets or reps as you go along).Eating an all fruit breakfast
One of the best ways to reduce body fat is to take up an all fruit breakfast routine where you eat only fruits in the morning, till noon. Citrus fruits are virtual fat burners because of the presence of Vitamin C in them. You should start off your morning with a glass of lemon juice, in warm water and follow it up with a breakfast of cut fruits (focusing more on citrus fruits). You can get more information on this post on how an all fruit breakfast can help reduce fat - burning fat through fruit breakfast.Reduce consumption of foods with saturated fats
Of the three macro nutrients – carbohydrates, proteins and fat – it’s seen that fats have double the calories of the previous two. If you eat one gram of carbohydrates or one gram of proteins you would gain 4 calories while 1 gram of fat would cause you to gain 8 calories. But your body does require healthy fats (mono saturated fats with essential fatty acids like omega-3 and omega-6), so what you need to reduce is the consumption of saturated fats. Foods that contain a lot of saturated fats are – cheese, butter, lard, cream, red meats and palm oil. Also make sure that you consume healthy fats in moderation mostly through “whole food” sources like grilled fish, olive oil, avocados and lean cuts of poultry.Focus on eating whole foods
One of most effective ways to control body fat is to eat a diet focused on whole foods rather than consuming processed and refined foods. Whole foods like whole cereals, lentils, vegetables, nuts, fruits, poultry, fish, white meat and eggs are rich in essential minerals, vitamins and provide marco-nutrients in sufficient quantities to meet the calorie requirements of the body. Processed foods like pastries, cakes, milk chocolates, ice-creams, burgers, pizzas, candies, refined flour breads, refined sugar sweets etc are not only calorie intensive but use an unhealthy mix of fats and refined carbohydrates that are generally bad for the body.2-By Using Protein Meals Natural Resources :
How much should you have and which foods really pack a protein punch? Find out how to get all you need and when to up your intake...
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.
For sporty individuals a daily dose of around 1g of protein per 1kg of body weight is recommended. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
Like simple and complex carbohydrates, proteins are absorbed at different rates in the body. Whey protein is digested quickly so is a good option just before and after exercise. Casein, the primary protein in milk, releases its amino acids slowly, so is particularly useful in the morning, between meals and at bedtime. Protein shakes and powders contain these proteins and are helpful before and after sports, but you can get the protein you need from natural sources too. Here are some foods to get your protein fix:
King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.
Take a look at our favourite egg recipes for inspiration
Read more about the health benefits of eggs
Milk
Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie - such as this cranberry & raspberry smoothie recipe.
Choose the right milk for you with our guide
Yogurt
A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.
Try this creamy yogurt porridge for breakfast to see you through the day or fuel up after exercise with simple Greek yogurt and fruit or this instant frozen berry yogurt.
Fish and seafood
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.
Try our delicious fish & seafood recipes
Soya
If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and reduce the risk of heart disease.
This dairy-free cherry soya yogurt is a great option
Read more about the helth benefits of soya
Pistachio nuts
Nuts such as pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.
This clementine & honey couscous recipe with pistachios makes for a great breakfast or speedy snack.
Pork
High quality proteins also contain branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.
Take a look at some of our favourite pork recipes
Chicken and turkey
When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.
Take your pick of our chicken and turkey recipes
What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below...
For sporty individuals a daily dose of around 1g of protein per 1kg of body weight is recommended. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
What to eat
Proteins are made up of a collection of 20 amino acids. Of these, eight are classed as ‘essential’ and need to be sourced from food, while the other 12 are classed as ‘non-essential’ and can be produced inside your body. ‘High-quality proteins’ such as eggs and meat offer more muscle-building amino acids than other protein foods, so are considered more valuable sources of protein, particularly if you do lots of exercise.Like simple and complex carbohydrates, proteins are absorbed at different rates in the body. Whey protein is digested quickly so is a good option just before and after exercise. Casein, the primary protein in milk, releases its amino acids slowly, so is particularly useful in the morning, between meals and at bedtime. Protein shakes and powders contain these proteins and are helpful before and after sports, but you can get the protein you need from natural sources too. Here are some foods to get your protein fix:Good protein sources
EggsKing of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.
Take a look at our favourite egg recipes for inspiration
Read more about the health benefits of eggs
MilkDairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie - such as this cranberry & raspberry smoothie recipe.
Choose the right milk for you with our guide
Yogurt
A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.
Try this creamy yogurt porridge for breakfast to see you through the day or fuel up after exercise with simple Greek yogurt and fruit or this instant frozen berry yogurt.
Fish and seafoodFish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.
Try our delicious fish & seafood recipes
Soya
If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and reduce the risk of heart disease.
This dairy-free cherry soya yogurt is a great option
Read more about the helth benefits of soya
Pistachio nutsNuts such as pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.
This clementine & honey couscous recipe with pistachios makes for a great breakfast or speedy snack.
Pork
High quality proteins also contain branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.
Take a look at some of our favourite pork recipes
Chicken and turkeyWhen it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.
Take your pick of our chicken and turkey recipes
What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below...
