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[M777]Muscle Building Fat Burning Diet

by Tony Schwartz, Ton

Dietary fat got a bad rap during the 80s and early 90s. Just about everyone who was health conscious was following a low-fat diet. Not only were people depriving themselves of fat, but they were replacing the fat with carbohydrates. This carbohydrate binging led to expanding waistlines and set us up for the low-carbohydrate craze that is only beginning to die-down now.

As you may have guessed, demonizing one macronutrient (proteins, carbs, and fats) in favor of another is not a good strategy for health, fat loss, or muscle building. Each macronutrient has its own beneficial functions in the body. If we want to have a diet that is optimal for health and fitness then we need a combination of all three macronutrients, but we need to know how and when these macronutrients should be eaten.

In a previous article I covered how carbs have place in everyone’s diet, and especially for those whose primary goal is muscle gain. Now, let’s take a look at the role fats play especially in a hardgainer muscle building nutrition plan.

There are three broad types of dietary fat:

1. PolyunsaturatedThree are two main types of polyunsaturated fats, omega-3s and omega-6s. The typical diet tends to be high in omega-6s (from vegetable oils and other sources) and low in omega-3s. In fact, the typical diet has an omega-6 to omega-3 ratio of around 20:1. The problem with this is that we evolved eating a diet with a ratio of around 3:1 or even 1:1, so this is what our genetics are designed for. The modern change in the omega-6 to omega-3 ratio can lead to a variety of health problems, and is one of the reasons fish oil (omega-3) is so beneficial.

2. MonounsaturatedFound in high concentrations in olives, avocadoes, and nuts, monounsaturated fats are the basis of the popular “Mediterranean Diet." These fats are very healthy for you, and may actually improve many cardiovascular conditions when eaten in moderation.

3. SaturatedSaturated fats are typically thought of as the worst fats for health. They are found in things like meats and dairy products, as well as some plant sources like coconut oil. While these fats are typically thought of as artery-cloggers, some saturated fats are necessary for optimal health and a good physique.

So how much of each type of fat should you be consuming? The fact is that no one really knows.

I’ve found that an equal division between polyunsaturated, monounsaturated, and saturated fats works well. For the polyunsaturated fats I like to keep a ratio of 1:1.

The minimum amount of fat that I recommend consuming is ¼ of your bodyweight, assuming you are relatively lean. For a 200 pound man this would be 50 grams of fat per day. This is the bare minimum in my book.

The exact amount of each will depend on the structure of the rest of your diet and your goals. But whatever your specific situation, shoot for at least the bare minimum.

For a specific hardgainer muscle building nutrition plan based on your goals, check out the Athletic Muscle Building Nutrition Guide.

This means multiple joints are used in these lifts

This also means more calories burned when performing these exercises because more muscle is being used.

Using multi 'joint movements allows you to work much more in the same amount of time. Instead of doing a Tricep pushdown (Triceps) and a lateral raise (shoulders) you can perform a shoulder press and work both of those muscles in half the time and with more intensity. Here are the seven:

1. Squat:

This exercise is a great full body movement guaranteed to work many muscles in the body and burn tons of calories with emphasis on glutes, quadriceps and hamstrings. To perform the Squat take a shoulder width stance look straight ahead with your chest up. Initiate the movement by bringing hips down and back, to a chair or bench in order to have a point to aim for and return to the starting position.

2.Deadlift:

This exercise is a great fat burning muscle-building exercise. It's a multi- joint movement that trains the whole body with concentration on the glutes, hamstrings, and low back. To perform the lift using a barbell have the bar against your shins grip the bar shoulder width, feet shoulder width as well. Keep your chest elevated and your butt back to keep back straight. Start the lift by pushing through the ground and stand up with the bar.

3.Pullups:

First grab the pull-up bar shoulder width. Then pull yourself to the bar. The ultimate goal is to get your chin above the bar.

4. Military press:

Take two dumbbells and keep them at shoulder height. Press the dumbbells above your head. Try to keep the dumbbells in line with your ears as the dumbbells go up. Lift to almost lock out and repeat.

5.Lunge:

Start with feet about hip width. Step forward with either leg. The trailing leg should move toward the ground but doesn't have to touch ground. Bring lead leg back and repeat. Make sure upperbody is upright and chest is up.

6.Sled Pulls:

I know some people don't have access to sleds but it's such a great exercise I included the sled on the list. If you have accessto one, drag the sled forward, which brings emphasis on glutes, and hamstrings or backwards, which brings emphasis on quadriceps.

7.Barbell Rows:

First grasp the bar with a shoulder width grip. Then bend your knees slightly with your glutes extended and your chest elevated this will keep your back straight. Then pull the barbell to your belly button and repeat. Note: Keep upperbody stationary.

Give these seven amazing multi- joint movements a try . They are guaranteed to add some intensity to your workouts and some muscle to your body. Your metabolism will increase as well even when you sleep.

Article Source : Pg. 29

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Both Tony Schwartz & Eric Bonilla are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Tony Schwartz has sinced written about articles on various topics from Fitness, Build Muscle and Fitness. Learn more about and get a FREE report on. Tony Schwartz's top article generates over 60500 views. to your Favourites.

Eric Bonilla has sinced written about articles on various topics from Build Muscle, Flat Stomach and Fitness. Finally, learn how to build muscle & burn fat. Take the guess work out. Get the body you deserve.