How to makeyour muscles show?
So, you have reached a decisionto show some muscle. Good idea. Showing muscle, no matter how developed theyare, means that you have to be lean, and that, in turn, means that you will notbe dragging excess fat around. This not only makes you look better, but it alsoreduces the risk of getting all kinds of diseases related to being overweight.Even if you are not fat but have a few extra pounds, by losing them, you willmake the job easier for your heart, as each kilogram of fat less means eightkilometers (about five miles) less of blood vessels through which the bloodshould be pumped.
What diet to use for this?
A proper diet is essential.Remember that your body needs not only energy from fats and carbohydrates tokeep it running, but also additional protein, mineral and vitamins, necessaryfor normal growth and repair of cells and tissues and for proper function ofthe metabolism. You cannot just starve, as this will cause more harm to yourbody than anything else. Your body will need to receive both fats andcarbohydrates and proteins, daily, only in adequate amounts and in suchproportions that should boost fat loss. A good diet for this purpose is a bellyfat diet. This kind of diet will work for most people, although somemodifications of the diet might be necessary, depending on your physique andthe goals that you have set. The goal of this diet is to both increase leanmuscle mass and reduce body fat. As we mentioned, it is important to know whatto eat and what not to eat. Let us review basic food types that will beincluded in this diet.
Protein is the essential compoundfor muscle growth and if you do not eat enough protein you will not just failto gain any muscle mass, regardless of how hard and how much you exercise, butyou ill loose it instead as proteins from the muscles will be “drafted” toserve as energy reserve and as repair material to be used all over the body.Many amateur bodybuilders make a capital mistake by not eating enough proteinin their diet. Actually, at least one gram of protein should be consumed perone pound of body weight on a daily basis. It is a good idea to use leansources of protein, that is, to use foods rich in protein and low in fat forprotein intake. Foods that fit the description include, for example, chickenbreast, turkey meat, eggs and tuna. In example, 4 oz of turkey meat and chickenbreast each, one can of tuna and three egg whites contain 100 grams of usableprotein. (Remember that meat contains plenty of water and other compounds andonly slightly over twenty percent of protein).
Carbohydrates are the chiefenergy source in the body. You should not eat too much carbohydrates as excesscarbohydrates get converted to fat. But, if you need to gain mass, then addextra 2-3 grams of carbohydrates per one pound of body weight. If you are losingbelly fat then aim constrain the daily intake of carbohydrates to about 1 gramper one pound of body weight.
Fats are very caloric, andcontain twice as much calories as an equal amount of carbohydrates. Therefore,daily calorie intake from fats should not exceed 10-20 percent of the totalcalorie intake.