Tips on how to lose body fat and gain muscle?
I am 18 years old and i am 6ft and weigh 190lbs. I am trying to lose body fat. I exercise a lot but dont seem to be losing weight. I think it is the way i eat, even though i dont each a lot of sugar or fast food, i have a problem with over eating. Does anyone have any tips on how i can change this?
slow down your eating so that you wont end up over eating by eating consistently through out the day with small meals: a handful of nuts, an apple and have your other 3 meals a day but the beautiful thing is that you will need less food as you did before because of the other small meals filling you up. How you can slow down on eating is to concentrate on how the food tastes be a food critic! Try to distinct and enjoy every different flavor and when you do this you will eat slower and enjoy it more! and remember no matter what you don’t have to clean your plate you can always save it for later and don’t ever feel bad about it no matter what. It’s your body in the end and you have the choice to do what you want with it 
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References :
http://leping.thefatburn.info
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slow down your eating so that you wont end up over eating by eating consistently through out the day with small meals: a handful of nuts, an apple and have your other 3 meals a day but the beautiful thing is that you will need less food as you did before because of the other small meals filling you up. How you can slow down on eating is to concentrate on how the food tastes be a food critic! Try to distinct and enjoy every different flavor and when you do this you will eat slower and enjoy it more! and remember no matter what you don’t have to clean your plate you can always save it for later and don’t ever feel bad about it no matter what. It’s your body in the end and you have the choice to do what you want with it
References :
eating healthy meals throughout the day will also keep your metabolism up. Nutrition class in college and interest.
You could try out a ketogenic type of diet which is known to be one of the best ways to loose weight. On this kind of diet, you eat only food rich with proteins and fats, and low on carbs. It may sound weird how taking more fats will help you reduce your body fat, but by eating the types of food mentioned, the body enters a state called ketosis where your primary source of energy becomes fat. That way, all the fat that you eat is used as an energy source, as well as your body fat. Many body builders use this kind of diet to significantly lower their body fat. If you are interested in this kind of diet, check out the link mentioned below.
Hope that helped, cheers!
References :
http://www.dietketogenic.com
In addition to what Marko said, all the fat you’re consuming in the ketogenic diet helps raise testosterone levels, which is good for both gaining muscle and burning body fat.
References :
hey Ryan,
Keep pushing the cardio workouts so you boost your metabolism and help burn some calories, also keep pushing the weights, change up your routine every 4-6 weeks. I also take a protein smoothie after my workouts, with about 20 grams of protein. It is great fuel for the body and muscles and will also keep your somewhat full. As you gain muscle, it should also help burn some fat. Remember to take your shake within 30 min of your workout for best results.
The link below is where I get my protein, they have a forum page with some great workout discussions and some good smoothie recipes.
Good luck.
References :
http://www.buybulkwhey.com/
http://www.youtube.com/watch?v=MrGGH4dCIfQ