Entries Tagged 'Bodybuilding' ↓

The art of building muscles rely on one philosophy: consume more calories than you’re burning!

Your muscle building efforts are totally useless if you’re not consuming foods to trigger your caloric intake. You can work out in a gym for long hours but forget getting larger and stronger without diet support.

After knowing this fact, many of you would think that cramming more and more food down your throat will help you increase your calories. Sure this will, but not for building muscles, but for building fat! Here is when food choices become an important matter because if you’re not consuming the right foods, you may end up gaining fat instead of muscles.

Try the following foods replacements to boost your calories for building muscles:

• Replace Cooked Oatmeal with Raw Oatmeal

Cooked oatmeal has high amount of water content making you gain just 300 calories from it, while raw oatmeal topped with some fruit or milk dressing will enable you to stuff in more calories, up to 700, into your stomach before it gets full.

• Replace Fresh Fruits with Dry Fruits

Consuming 4-5 servings of fruit is a great way to detoxify your body and give you natural nutrients for muscle building. But similar to oatmeal, the proportion of water in fruits is high which fill up your stomach faster. So, instead of taking fresh fruits a better muscle growth approach is to eat dried fruits tossed in your salad, pancake or muffins.

• Replace White Fish with Salmon

White fish is a great source of protein required for muscle building but only if you consume it in large quantity which is not possible practically. A much better replacement of white fish is salmon which is rich in essential fatty acids and contains twice the calories as white fish, great with perspective of your muscle growth.

• Replace Egg White with Whole Eggs

Egg white is an excellent protein source and you must have seen many bodybuilders taking it with milk and other shakes. A better way to enhance your calories is by taking the whole egg including the egg yolk instead of simple egg white. Egg yolk is abundance in minerals like calcium, iron, phosphorus, zinc too boost your muscles.

• Replace Low-Sugar Yogurt with Cheese

Dairy products are essential for maintaining bone and muscle health, and for this purpose people consume low-fat yogurt to put on muscles and not excess fat. Yogurt consumption is both healthy and great, but the problem is that it only gives 100 calories a cup. If you switch to cottage cheese from yogurt, you’ll get the same dairy quality with double calories.

• Replace Bread with Bagels

Most of your breakfast options and afternoon meals concentrate around bread toasts, and you’ll be astonished to know that a single bread slice provides around 80 calories only. If you replace bread with bagels you’ll not just get more calories but will also be able to enhance your muscle growth faster. A whole grain bagel tarnished with peanut butter gives you about 500 calories, way higher than that of plain bread.

Make these quick modifications to your everyday diet for better muscle building and growth.

If you think that sex will hinder your ability to exercise in the gym, you’re not thinking alone. Many people believe that sex can encapsulate their muscle building progress and many more are wiling to leave sex for workout! It’s insane, isn’t it?

While it’s true that there’s a strong relationship between sex and muscle building, but whats more genuine is the fact that you understand what this relationship actually is. Sex sure impacts your muscle growth…but POSITIVELY, not negatively. Find out how.

Sex Enhances Zinc and Testosterone Required For Muscle Growth

Whenever men encounter an orgasm, zinc and testosterone hormone is released in the semen which ensures proper semen production and fewer chances of infertility. Moreover this zinc and testosterone release is also responsible for muscle development and higher energy for better sexual performance.

If the level of zinc is insufficient in the body, you’ll experience lower sex drive along with lesser muscle mass. This doesn’t mean you stop having sex, instead it means that you should add more zinc-rich foods in your regular diet for both better sexual performance and muscle growth. These foods include sea food, cashews, nuts etc.

‘Sex Decreases Strength’ Is the Wrong Approach

Immediately after long passionate sex most men feel relaxed, weak and sleepy. This is because ejaculation intensifies the release of oxytocin in the body which brings mental tranquility and peace. However, this condition may only remain for about a few minutes before you regain your strength and hormonal balance back.

If you think to engage yourself in a physical activity right after having sex, that would be a wrong idea. Instead, wait for 2-3 hours and start working out with a relaxed mind…howzzat?

Sex Improves HGH and Libido Levels

Apart from enhancing zinc and testosterone levels, frequent sex can improve HGH human growth hormone production in the body. The more men execute sex, higher will be their HGH release causing increased libido levels. If men don’t have sex regularly, libido may start decreasing overtime.

Studies have verified that when HGH hormone levels are elevated in the body, it has a positive impact on libido levels and assists in curing various sexual problems including infertility, erectile dysfunction, lack of sexual stamina, and so on.

Sex and Focus Levels

Last but not the least, sex is considered to impact your focus and concentration levels when you’re in the gym. Sexual thoughts can keep hunting you during your workout time and not let you focus on your exercise sessions, but this is only if you’re unable to maintain a balance between the two activities. Its important for you to free your mind from sex when you enter the gym, and the only way to do this is by having sex and not letting the thought of “oh man I’m so frustrated that I can even bang up on a wall” dominate you!

Bottom Line

If you think that sex is impacting your muscle building, just revise the above listed points in mind. Both exercise and sex are important for a healthy living, so why compromise one for the other? If you can understand this, you’ve overcome your confusions already. Best of luck at the gym and the bedroom!

Did you know that sleeping is equally important for your muscle building just like proper diet and regular exercise? In fact, sleep is the key element of your recovery process, during which the muscles grow. So make sure you are getting an adequate amount of sleep daily.

Role of Sleep in Muscle Building

Why is sleep so important for building your muscles? Sleeping relaxes your body and it is this resting period between workouts that helps your body recover faster and grow stronger. Another reason why sleep is so important is because the release of Human Growth Hormone (HGH) inflates during sleep, which leads to muscle strengthening.

Tips to Improve your Sleep

If your sleep is being affected by work, stress, studies, and late night parties – these 10 tips will not only help you fall asleep but also improve your sleep quality:

• Switch Caffeine with Decafs and Herbals

Caffeine impacts your body for hours after its actual consumption. Instead, it’s a much better option to drink decaf or herbal teas past afternoon.

• Don’t Act Efficient Before Going to Bed

People normally workout before going to bed which is miserable for your sleep. Exercise sure is important and beneficial for your muscles, only if you do it at least 1 hour prior to sleeping.

• Avoid Sipping Fluids before Bedtime

Avoid drinking any kind of fluid (even water) before going to bed otherwise your sleep will be disturbed by continuous visits to the washroom all night.

• Follow A Plan and Stick With It

In order to improve your sleeping quality, stick to the same diet and exercise patterns on weekends as well. Don’t deteriorate your plan on weekends because it’ll disturb your entire routine and cause hurdle during your sleep.

• Take ‘Short’ Power Naps

We all love getting those extra ZZzzzzz on the couch after a long working day, and we all love spending lazy weekends on the bed. But make sure these naps don’t exceed 15-20 minutes if you don’t want them interfering in your sleep later in the night.

• What Is Your Sleeping Position?

Identify which position best supports your sleep and then lie on your bed that way. Among all the positions, Back sleep is considered the best and most effective one for both your sleep and overall health.

• Dress Wisely

Get into your bed with the most comfortable clothes on. Dress in a way that you don’t feel cold or hot because these feelings can disturb you and keep you up all night. Wear loose fitted night dress and pay special attention to its material, cotton is better than synthetic materials.

• The Right Pillow Matters

Improper pillow can cause pain in your neck area and completely upset your sleep. Make sure the pillow you’re using is comfortable and of a good height.

• Time to Switch-Off the Lights

A dim light may add a sexy effect to your room, but it may affect your sleep. Make sure the room in which you’re sleeping is completely dark and peaceful.

• Treat Yourself!

I remember my aunt used to give me a chocolate every Saturday before going to bed, and I’ve experienced the best sleeps of my life on those days. But hey, this doesn’t mean you can have a chocolate too! Your good snacks-list includes small turkey portion, yogurt, ice cream, or peanuts.

Follow these tips for enhanced muscles and a better night’s sleep, but please avoid using any kind of sleeping pills!

Do you want to know which HGH supplements work most naturally and effectively? Beyond hundreds of HGH products in the market available today, we have extracted only the “three” best ones for you – these are the products that truly show results!

Considering the rising demand of anti-aging products, I started exploring which HGH supplements had higher prospects of triggering HGH among people in a natural manner. Based on my research, not all products worked equally for every person and there were some limitations to the use of each product, but what I did found was that ONLY three HGH products worked well, if not 100% then 90% at least, for more or less everyone using them.

These three superior HGH products include:

i. GenF20 Plus

Entailing 98% success rate, GenF20 Plus is a well-known HGH supplement from which many have benefited. This product is fully refunded with a free 67-day money back guarantee. The best thing about GenF20 Plus is that it’s safe for usage because it is manufactured by an FDA certified lab and contains natural ingredients in the form of amino acids, peptide and vitamins.

ii. GenFX

Popularity of GenFX can be gauged by its 90% success rate among users. Natural impact of the supplement combined with affordability is what makes this product a perfect purchase for anti-aging and performance enhancing. GenFX is safe because it doesn’t require a doctor’s prescription for usage.

iii. GHR1000

Being new in the market, GHR1000 follows 85% success rate. GHR1000 contains HGH growth factors and HGH amino acid releasers which encourages natural production of HGH. Composition of high quality natural ingredients ensures users to feel much younger, energetic and confident with its use.

Here’s a table to explicitly give you an overview of customer reviews regarding each of my selected HGH supplements:

Which of the three HGH Supplements is better?

The above mentioned categories do not depict the users view only, but I’ve also contacted and observed the company manufacturing these products for a better understanding. Upon questioning and probing, I reached a conclusion that out of these three products, GenF20 Plus is the best option followed by GenFX.

Why Do I Say This?

The reason why I prefer GenF20 Plus and GenFX is because these supplements are completely natural and contain excellent herbs in their ingredients. These are the two main features I found all the other HGH products deprived of, and that’s what bent me towards these two supplements.

Safety of GenF20 Plus and GenFX

If you were to not take an HGH supplement, what would be the reason? If I’m not wrong – safety would be it! And this is what makes GenFX and GenF20 Plus blockbusters. Not only are these products 100% safe, but are also approved and lab authorized by FDA.

When I contacted several companies manufacturing these wonderful HGH products, I was amazed by the clarity of their answers in telling me exactly which herbs are being used and how effective these will be. Also, both products come with money a back guarantee which adds to their safety once more.

Now you are thinking “why give preference to GenF20 Plus over GenFX when both offer same results?”

Although company answers made me put both these HGH supplements in the same line, but customer reviews distorted my number 1 choice. After all, what matters in the end is not how a product is produced but how does it impact the users in practical. GenF20 Plus with 4.8/5 star user rating while GenFX with 4.0/5 star rating made me position the prior as number one.

Care to give it a try?

You always have a money back guarantee in case of dissatisfaction, so I recommend you should at least give the products a try. But remember, one at a time! You never know if the combination becomes risky…

Keeping a body in perfect shape is the first priority of any youngster at present. Gyms and dieticians are heavily earning as more and more people are getting conscious about their physical fitness. Diet plays a vital role in improving the weight condition of any under weight persons. But th4e 1question arises what kind of diet is good and what ki9nd of diet is bad for a healthy body. Don’t worry; internet is full of such resources that can help you in making the right decision for your better health. The muscular mass depends on various factors like protein synthesis manner, testosterone levels, stress levels and insulin levels.

Here are some tips about various factors tat can guide you in improving your weight while keeping you away from obesity.

Multiply the calorie intake:

If you are under weight then try to increase the calorie intake by almost double. By doing this you are increasing the capacity of your body to digest and more useful elements will add your blood for better results.

Eat according to your food timing:

It’s not at all good for you to skip your food at the set time. You should eat every 2-3 hours for consumption of right level of calories. The energy required for various life activities should be supplied through food rather than burning of fat reserves inside the body.

Eat in big plates:

If you want to increase the calorie consumption then why don’t you try the big plates? Big plates will contain large quantities of food and you will eat enough. Though it’s a tricky way but it is effective and proven method.

Eat after workouts:

Eating good food just after exercise is beneficial in improving the less weight situation. Eating after exercise will help in regulating the release of Human Growth Hormone that is essential for maintaining good body weight.

Eating foods rich in calories:

Eating foods that are rich in calories are good for gaining weight. These foods include peanuts, butter, oats, red lean meat, dry fruits etc. The results of good weight gain can be seen in short span of time.

Keep a check:

Keeping a check over the numbers of calories you are consuming is necessary. It will guide you in the right direction of deciding what to eat and to what level you are approaching your target.

Keep cardio at moderate levels:

Cardio is effective in enhancing the appetite while improving the rate of metabolism. The thing to remember is to keep it under controlled limits as excess of this kind of exercise may lead to stop in muscle mass building.

Don’t try empty stomach exercise:

Working out without eating is not at all good for weight gaining persons. The recommended meal before training is three times. There is another option to eat a heavy meal immediately after your daily work out.

If you are worried about your weight gain then try to eat more but make sure that the timing is good for keeping your body well equipped with fuel all the time. Weight gain can be best supplemented with diet and exercise and you can do that with no difficulty.

Good luck for your weight gaining mission!

Why hasn’t obesity targeted Asians? If it’s not kung-fu, then it’s definitely the green tea!

Green tea has rocked the supplement section of every superstore, as now you can find every weight-loss product loaded with at least one green tea extract if not more! I believe, using green tea via supplements deprive you of the full capabilities of the plant. So if you want to benefit from this latest greatest supplement, it’s much better to consume it separately.

Ingredients of Green Tea and Their Benefits

Here are the basic constituents of green tea along with their potential benefits:

Tannins: Tannins are a cluster of simple and complex phenol, polyphenol, and flavonoid compounds that facilitate the digestion process by decreasing tissues and restricting proteins in the skin and mucosa.

Catechins: Belonging to the family of polyphenols, catechins are found in large quantities in green tea. A single cup of green tea supplies 10-40mg of polyphenols and its antioxidant capabilities are far greater than one serving of vegetables of fruits. If consumed after workout, its assists in controlling the free radical damage to your body.

Flavonoids: The intense color that reflects from fresh fruits and vegetables are basically the plant pigments, called Flavonoids. This specific green tea elemnt prevents against infection and diseases, thus reducing your chances of being sick and not working out.

Theanine: Thiamine is a unique amino acid found in green tea that can calm and relax the brain. This way, your tough workout periods remain calm and peaceful despite the hard trainings.

Role of Green Tea in Bodybuilding

I believe green tea to be a better substitute of ECA stack before workout. If you feel stressed, hyped and angry after consuming ECA stack, it’s better to replace it with green tea instead. Green tea works wonderfully because it lets you perform vigorously, yet the presence of Caffeine and Theanine keeps you relaxed and at ease throughout the training.

According to a current finding, post-workout green tea can speed up your metabolism by at least 3% if you consume 3 glasses daily. That is why supplements containing green tea extracts are mostly preferred by bodybuilders, HGH Human growth hormone supplements being the most popular ones.

Green Tea vs. Other Kinds of Tea

The root source of all teas is similar, whether green tea or black tea. Tea plant is a component of Camellia family and all kinds of teas are the products of this one plant. What’s the difference then? The diversity of teas lies in the way they are fermented. Longer the fermentation, more caffeine content will be present. As compared to other teas, green tea has the least quantity of caffeine because it is fermented only a little bit.

Since fermentation annihilates the useful essence in the tea plant, Green tea health and fitness benefits are associated with the less fermentation time.

Bottom line: Green tea can act as a great supplement for bodybuilders to decrease their body fat by converting it into muscle mass!

Have you ever come across the pictures of oral cancers that are an outcome of smoking? If not, take a look at the ones given below:

Don’t make faces…if you are a smoker, you can end up in these conditions too! I’m not trying to scare you here, but what I’m trying to explain is that smoking is the biggest wall between you and your good health.

Let me backup this philosophy with facts. National Institute of Health accredits smoking as the ultimate killer of nearly every organ of your body, causes lung diseases, heart diseases, and several other kinds of cancers. Estimates reveal that around 87% of the lung cancer deaths are caused by smoking. Also, smoking hampers one’s status both socially and personally.

Smoking is dangerous, yet all smokers continue puffing fumes of smoke – why? The answer is simple: ADDICTION! The nicotine substance present in cigarettes is highly addictive, making you peaceful and attentive simultaneously. Similar to caffeine, the more nicotine you take, the more you develop its craving and habit.

What I’ve noticed is that people actually develop a habit of smoking. They just can’t seem to dominate their obsession of holding a cigarette between their mouth and then inhaling/exhaling the smoke. This kind of obsession peaks when a person is feeling bored, lonely, or stressed. Other than this, smokers consider it an obligation to smoke when friends are gathered, after meals and while driving.

Bottom line: nicotine addiction along with smoking habits are the main culprits of not letting one quit smoking.

Bodybuilding Can Help You Quit Smoking

Bodybuilding helps facilitate your quitting efforts by enhancing your will power, so you can decisively say goodbye to cigarettes forever. With tough bodybuilding trainings, your body naturally stimulates the production of HGH hormone in your body, and in return uplifting your metabolism and immune strength to overcome smoke cravings.

Other than this, bodybuilding comes with a sense of responsibility and helps you distinguish between what you have to intake and what not. Being a bodybuilder, you know how to manage your cravings and stay away from unhealthy foods like hamburgers and fries, thus it becomes easy to stay away from smoke as well.

Do you think your smoking and drinking habit is hampering your bodybuilding efforts? The solution in the form of “so what are you waiting for, go ahead and quit…!” won’t be too easy to follow and I won’t be giving you that either. Why? Because I know that instant quitting won’t solve your problems, instead you’ll be exposed to a number of metabolic problems.

These were the findings of a research in which regular smokers and drinkers (both men and women) stopped taking the two elements after prolonged periods of regular use:

• Problems Facing Men: Quitting alcohol caused HDL (good) cholesterol levels to decrease, while quitting smoking caused an increase in body’s insulin, glucose, triglycerides, waist and BMI.
• Problems Facing Women: Quitting cigarettes caused an increase in HDL cholesterol, waistline and BMI.

Outcomes of Regular Nicotine Use

Your daily nutrition plan is capable of controlling nicotine to alter your body weight, and reveal that chronic nicotine use causes adaptive changes in central and peripheral molecules which regulate our diet intake and metabolism rate.

This fact equally pertains to bodybuilders who want to enhance their muscles or retain their already existing muscle mass. Nicotine can greatly shrink one’s body weight, while smoking cessation may cause a sharp increase in your body weight. Why retreating away from nicotine cause you to gain weight? It’s because abandoning nicotine may release orexigenic peptides called neuropeptide Y and Agouti-related protein in the hypothalamus, while hamper the production of metabolic protein.

• Neuropeptide Y (NPY): Large quantity is produced in the brain, and is a powerful element to make people regain their eating habits.
• Agouti-Related Protein (AGRP): primary element of the metabolic process that normalizes eating habits and body weight.

Bodybuilders, Nicotine and Muscle Building:

The above facts display that for bodybuilders looking to boost their muscles and get lean muscle mass, smoking is hard to be adopted. Even if the bodybuilder indulges in a smoking habit, a smoking cessation clinic might be the only helpful way out!

In order to determine the effectiveness of medical assistance in smoking cessation, a study was conducted in France where smokers who were given 1 year hospital treatment were analyzed. This study didn’t undertake patients suffering from schizophrenia and the one-time visits.

Two treatment methods were employed:

• Nicotine substitutes
• Cognitive-behavioral therapy

The study confirmed that medical assistance is successful in helping men detract from smoking while women still required another approach for complete smoking cessation. This demonstrates that bodybuilders who don’t drink or smoke in the first place have higher chances of building muscles, while those who underwent the cessation process may find it somewhat hard build muscle since their body has already endured a change in metabolism, appetite, and human growth hormone levels.

Bottom Line…

Being a bodybuilder, you must be aware of what you’re putting into your body since that is the focus of your entire workout and diet programs. If you learn to take control of what you consume and adopt only the positive habits, no one can stop you from reaching your ultimate goal – BUILDING MUSCLE!

If you are smart enough, you must have realized that muscles don’t swell up overnight. To build muscles, you have to put in your time, effort, tolerance, and most of all – your diet!

Body building may seem an easy job to you. You must think “how hard is it to put on a few muscles? A few fatty foods and my job done!” but hey, you’re mistaken pal…fatty foods will enhance your fats but NOT your muscles. In order to grow your muscles larger and decrease fats, here are some common diet blunders to avoid:

1. Losing Patience

Eager and impulsive diet never helps. If you think that jumping from one diet to another without letting any of them show their results is going to assist you, you’re wrong! You must remember that it takes almost 20 days for your body to adjust with any nutritional changes. Therefore, give a chance to your present diet and do the tweaking later.

1. Random Snacking

Another blunder bodybuilders make is to eat irregularly. Did you know that snacking at odd hours actually counter-attacks you because it doesn’t allow the nutrients to firmly flow throughout your body? If you want to build muscles, your body’s nitrogen levels must remain steady. In order to ensure such consistency in eating, what you can do is plan-out your meal timings and follow them strictly. Pre-cooking may also help.

1. Eating Like an Animal and Never Stopping!

Overeating is another mistake bodybuilders make while building muscles. It may be true that for building muscles you have to intake a lot of calories, but excess calories that are not absorbed will convert into fats instead of muscles. This means, in order to build muscles you have to consume enough calories which you can convert into muscles with training exercises and which are not left lingering in your body as fats.

1. Calorie Count

If you don’t count the calories you’re consuming daily, you may be at a risk of overeating or under-eating. You may not like the idea of tracking every calorie you intake, but it’s highly recommended that you do if you don’t want your muscle-building plan to flop. Not only calories, but also each macronutrient that you consume must be counted.

1. Imitating Professional Bodybuilders

The biggest mistake a beginner bodybuilder commits is by following the lines of professional bodybuilders. You must understand that professional bodybuilders have been working out for years, dieting for months, and taking supplements like HGH human growth hormone to build muscle naturally – and being an amateur, you can’t do all this within the blink of an eye! Therefore, stick to a realistic bodybuilding plan and keep following it consistently till you begin to see the “real” results.

Avoid these five diet blunders while you’re on a bodybuilding regime to build muscle fast and get amazing results in return!

How does your body build muscles and lose fat? In order to build muscles and lose fat, you first have to increase your body fats and then work out to shape them up into muscles. But did you know that consuming a number of proteins, veggies, fruits, carbohydrates, and healthy fats can also help you with muscle building and fat loss efforts?

Body builders and other people on HGH hormone therapies to enhance muscles and get rid of fats should include the following foods in their daily diets. These foods have miraculous capacities of increasing your muscle and decreasing your fat levels simultaneously.

1. What Hens Lay?

Yes, you got it! Eggs are a good source of proteins, cholesterol, and vitamins A, D and E. the cholesterol present in the egg yolk isn’t harmful, instead it’s a dietary cholesterol responsible for decreasing your bad cholesterol (LDL) and regulating the good one (HDL).

2. Fish Grease

Fish oil decreases joint and skin inflammation and burning, decreases body fats and enhances the level of testosterone. An average person may require an amount of 9000mg EPA/DHA daily, which can’t be fulfilled through fatty fish consumption and you may have to take fish oil supplements as well.

3. Sea Salmon (The Latin Salmo Salar)

This long and thin fish is loaded with omega-3 fatty acids and a bit of proteins as well. Eating salmon assist you in strengthening muscles and reducing fats.

4. Red and Black Colored Berries

Full with antioxidant capacities, berries like cranberries, raspberries, blackberries, blueberries, strawberries etc. have the ability to put-off cancers and eye related diseases.

5. Yogurt – From the Family of Dairy Products

Yogurt possesses bacteria that are essential to maintain your gastrointestinal health. However, make sure to consume plain yogurt with fresh fruit chunks instead of frozen yogurt with added sugar and preservatives.

6. Cancer-Shattering Flax Seeds

Rich with dietary fiber, proteins and omega-3, flax seeds lower cholesterol levels and prevents breast and prostate cancers, especially among women. Additionally, don’t take flax oil because its useless and doesn’t contain any fiber.

7. The Natural Extra Virgin Olive Oil

Extra Virgin Olive Oil is obtained directly from the fruit of the olive tree, processed just a little, and contains no other oil. It’s basically pure and protects against heart diseases and cancer.

8. Nuts-Combo!

Combining a number of nuts like almonds, walnuts, peanuts etc gives you lots calories and is a good source of fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, and other vital minerals. If you’re a very skinny person, these will work for you.

9. Strong Red Meat

If you want big muscled body, red meat is the way to go. Full of Protein, vitamin B12, heme iron, zinc, creatine, carnosine and also omega-3, red meat intake may make you gain weight instantly.

10. Broccoli – Plant from the Cabbage Family

Broccoli is one of the most nutritious vegetable that is high in soluble fiber while low in calories, thus facilitating weight loss. Other cruciferous vegetables like cabbage and cauliflower can also be taken for weight loss.

11. Popeye Loves It!

No wonder Popeye felt all energetic and powerful after gulping in some spinach. Spinach not just prevents cancer and heart risks like other green veggies, but also prevents from strengthens muscles and bones.

12. Turkey Meat With “0” Saturated Fats

If you think that saturated fats from meat are not healthy and can make you gain weight, then eat turkey. Average beef has around 4.5g saturated fat/100g while turkey meat has zero!

13. King Of Grains - Quinoa

When compared to rice and oats, the amount of fiber and the taste of quinoa are much better. For maximum impact, choose a whiter grain and consume it after exercise routines with meat and spinach.

14. Oat Flakes

Oats enhance your weight loss regime by reducing cholesterol, while supplements muscle building through providing low-gi carbohydrates for energy.

15. Tomatoes

Tomatoes are loaded with lycopene which is an effective element for cancer prevention. Moreover, tomato paste contains 4 times more lycopene than fresh tomatoes, so it’s more advisable to eat pizzas or pastas with tomato sauce.

16. Oranges – From Citrus Fruits Group

Rich in Vitamin C, magnesium, and anti-oxidant beta-carotenes, oranges have the ability to strengthen immune system, lower blood pressure and keep weight under control. Drink juice of freshly squeezed oranges instead of processed orange juice containing added sugars and preservatives.

17. An Apple a Day Keeps The Doctor Away!

Apples assist in weight loss by increasing satiety. Apples are also one of the most powerful antioxidant that keeps the blood circulation smooth and a person healthy.

18. What’s Up Doc!

Carrots are healthy, bugs bunny knew it and so should you! Enriched with vitamin A, carrots enhance poor eyesight and night vision. Carrots are also a good source of fiber, and have low calories for weight stabilization.

19. Keep Yourself Hydrated – Plain Water Works!

The more water you drink throughout the day, the faster your metabolism rate will be, and the faster you’ll be able to shed-off fats. Moreover, water intake also prevents you from dehydration during strength trainings and regains your energy levels.

20. Green Tea

Antioxidants and natural diuretics are present in abundance in green tea. Green tea speeds up the fat loss process and helps purify your body from toxic buildup.

BOTTOM LINE…

All the 20 foods listed above can help you build muscle and lose fat, provided that you consume them on a regular basis. If you have in mind any other foods that can help build muscles and lose weight, please share with us.