I will tell you about one of three most important things in health they are the foods that you eat, the thoughts that you think and the exercise you do. Everybody wants a perfect set of abs and an athletic frame well nutrition is the biggest factor to get the body you want. I will tell you how to gain muscle and lose weight. Anybody can lose weight but once they have they do not look strong and healthy I will be telling you about getting energy from your food that will keep you looking strong and live a longer life there are three steps you would need to do.
The first is taking in fewer calories from process food and get more quality calories this come from natural foods like lean red meats, lean proteins, vegetables and fish.
The second is to start eating smaller meals but eat more often like every three hour 5 to 6 meals a day. You do not do this in one week you build your body up to it slowly for example if your eating two big meals a day you would have three smaller healthier meals with the foods from the first step.
The third step is you have to make sure you check how much protein and carbohydrates are in each meal for a smaller person you would want 15 to 20 grams of protein in each meal, for a medium person 20 to 30 grams of protein, for big people 30 to 40 grams of quality protein.
The carbs for smaller people 50 to 100 grams of carbs, the medium person 100 to 200 grams, the lager person 200 to 300 grams these are combined with your protein in each meal. With carbs swap them around each week for one week have non starchy carbs for example salads, green beans, apples and grape fruits the second week have starchy carbs like whole wheat pasta, brown rice, sweet potato and oat meal. When you are training make sure the first week you are eating non starchy carbs do cardio training and the second week when you are eating starchy carbs do intensive workouts this will help you lose weight quicker.
