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The truth is that without good nutrition, all the training in the gym could prove worthless. If you want to build muscle, you need to pay attention to what you eat. However, this doesn’t mean that you constantly need to be on your toes, charting your day to day meals. With these adjustments in your nutrition, lifestyle and training you can say goodbye to extreme dieting and food deprivation for good. Try incorporating them in your everyday life and start melting down excess fat fats.

Don’t consume carbs alone

Although there are some people who would beg to differ, there is nothing wrong with consuming carbs, as long as you are training hard and not consuming too many calories overall. However, eating carbs alone can cause a significant amount of trouble in the body fat department. When you consume carbs by themselves, without protein, the body transforms them into glucose very fast. This results in increased insulin production, which increases your appetite and slows down the digestion of fats. According to the research, including protein in your nutrition slows down the digestion of carbs. Try including protein with every carb meal.

Avoid sleeping after you eat carbs

Eating before you go to bed is probably one of the worst ideas you can have. When you sleep, your metabolism rate slows down, and you burn fewer calories than usual. As a result, your bodies transform the carbs into fat, storing it in our cells. If you have to eat before you go to bed, it’s much better to help yourself with a small protein meal. Another negative effect of consuming carbs three hours before going to bed is that it inhibits the growth hormone production in our bodies.

Keep money well hydrated

Mild dehydration can result in slowing down your metabolism by 2%. Although some of you might argue that this figure is not much, in the long run, it can account for the difference in truly muscular body and an average one. On the other hand, consuming enough water can significantly boost your metabolism. Having in mind that our bodies are mostly comprised of water, we can see why this ingredient is so important for normal bodily functions. Drinking water also increases your satiety, preventing the cravings for food. Thirst can be easily mistaken for hunger, leading you to think that you need to eat instead of water. You should aim for drinking half-litre of water before each meal. It will add to your feeling of satiety.

Consume fats

Although fats are packed with calories, they are also very important for your health and your testosterone production. So if you aim to keep on coming, you need to include fats, especially saturated fats found in beef and milk, in your diet. However, you also have to restrict their intake. You should also include foods that provide you with monounsaturated fats and polyunsaturated fats. The body uses these fats found in nuts, olive oil, avocado and fatty fish mainly as fuel. We recommend restricting your total daily fats intake to 20-25% of your total calories.

Supplement your food

Supplementing your diet can help you shed the fats in more than one way. These supplements are known to increase muscle size. The bigger your muscle, the more energy they require, and it becomes more difficult to add body fat. In fact, the supplements themselves have many fat-burning properties. Arginine, for example, in addition to stimulating the growth hormone production, helps you burn fat.

Train more frequently

One of the greatest benefits of frequent training is that you increase your overall metabolic rate, resulting in more spent calories. Of course, you should also pay attention to recovery. When you’re not providing your body with sufficient time to rest and recover, you hinder muscle growth. However, you can easily overcome this problem by splinting your training wisely. This creates a workout protocol consisting of five to six lower volume sessions, instead of three longer training sessions. The six-day workout protocol relies on training fewer body parts per session, which helps you avoid over-training and exhausting your body.

Consume more fibers

Including fiber in your daily nutrition will definitely help you stay lean. Fiber regulates the bowel movement and is especially beneficial for your digestion. It has fantastic absorptive properties swelling up in your guts and adding to the feeling of fullness. By stimulating the muscle cells’ glucose receptors, fiber also participates in lowering insulin levels. The increased presence of this hormone in the bloodstream acts like appetite booster. One of the best things about fiber is that you need not always consume it from whole foods. You can also blend them into a smoothie. Just avoid adding sugar.

By Damilola Faustino

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