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8 Weeks To An Effective Fat Loss & Muscle Building Diet

May 12th, 2008 · No Comments · Build Muscle

build muscleChange is hard, especially when it comes to making drastic changes to your eating habits. But because nutrition is essential to build muscle and to get the results you want from any bodybuilding program, dietary modifications are absolutely necessary.

While the cold turkey approach might work for some, it’s not likely to last. It’s that old “diet mentality” where you’re either on or off a particular diet. What you’re after is something that’s going to work for the long haul.

Here’s a step by step plan that works a solid muscle building diet into your life over the next eight weeks. And best of all, it’s virtually painless.

Weeks 1 and 2

For the next two weeks make a conscious effort to cut the fat from your diet. Stop eating fried foods completely and opt instead for baked, steamed, boiled or grilled cooking methods. Use cooking spray and non-stick surfaces so that the use of oils is not needed. Choose low or fat-free salad dressings instead of regular. Forego fatty meats and select lower fat options instead. Chicken, fish and egg whites are your friends.

Weeks 3 and 4

fat guy eating excessive junk foodAt the beginning of week three, cut all refined sugars from your diet. This means no sodas, candy, cakes and other sugary sweets and snacks. Although this might be tough at first if you have a sweet tooth, it will get easier. After just a few days you won’t miss the sugar at all.

Be sure that you continue to follow the low-fat eating habits gained from weeks one and two during this time as well.

Weeks 5 and 6

For the next two weeks you’re going to increase your water intake. And, since you’re not drinking sodas anymore this shouldn’t be too difficult. You need to drink something, right?  Rather than diet sodas, juices and booze, just drink water. Be sure to drink water with each meal as well as during workouts. If you get thirsty… you guessed it, drink more water.

And remember, you’re continuing to build a diet here so keep practicing the good habits you’ve developed over the past month or so by eating lean and avoiding sweets.

Weeks 7 and 8

The next couple of weeks might be the most difficult of all, but they’re also the most important. It’s time to determine your caloric needs and plan out your meals for each day. Meals should be eaten throughout the day, usually broken down into 5 or 6 meals spaced approximately three hours apart. They should be balanced with the right number of calories, protein and carbohydrate components based on your particular training goals.

Of course, the healthy habits gained during the first six weeks apply now as well. Every step of the way you’re building on the good dietary habits you’ve already developed.

Week 9 and Beyond

bodybuilder with huge musclesApproximately two months have now passed and you should be noticing some positive changes taking place.

For the next couple of weeks, focus on weekly eating plans going forward and work on resolving any area where you may be experiencing difficulty. Now is the time to tweak everything and perfect it. By doing so, you’ll make tremendous progress over the next several weeks as your muscle building diet and workout come together and produce phenomenal results.

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