They are calories, protein, carbohydrates, fats, water, and vitamins and mineralsРІР‚Сњ. РІР‚СљThere are six aspects of nutrition that are of primary concern when trying to build muscle and lose fat.РІР‚СљIf you can get one more rep on an exercise than you did last week (while maintaining proper form), pat yourself on the back, because youРІР‚в„ўve made progressРІР‚Сњ.РІР‚СљWhat does your ideal body look like?Р’В What would your ideal state of health be like?Р’В Why do you want to achieve these goals?РІР‚Сњ.РІР‚СљBefore you lift a weight or cut a calorie, you must have specific, tangible goals set in your mind as to why youРІР‚в„ўre doing itРІР‚Сњ.MatthewРІР‚в„ўs recommends eating 4-6 meals per day to begin with.It doesnРІР‚в„ўt even matter what you eat-if your calories are right, youРІР‚в„ўll lose weightРІР‚Сњ. When you give your body less calories than it burns throughout the day, it must make up for that deficit by burning its own energy stores (fat), leading to the ultimate goal, fat loss. РІР‚СљWhen you give your body more calories (potential energy) than it burns off, it stores fat.Law #2: Eat on a Schedule That Works Best for You.Law #1: Eat Less Than You Expend = Lose Weight.РІР‚СљWhat people are actually objecting to with counting calories is trying to figure out what to eat while on the run every day or what to buy when rushing through the grocery storeРІР‚Сњ.РІР‚СљIn order to lose fat, you must keep your body burning more energy than youРІР‚в„ўre feeding it, and the energy potential of food is measured in caloriesРІР‚Сњ.Doing Low Weight and High Reps Gets You Toned.MatthewРІР‚в„ўs rule of thumb: Lift hard, lift heavy, get sufficient rest, and feed your body correctly.РІР‚СљYou could do the perfect workouts and give your muscles the perfect amount of rest, but if you donРІР‚в„ўt eat correctly, you wonРІР‚в„ўt grow-periodРІР‚Сњ.РІР‚СљThe amount of sleep that you get plays a crucial role in gaining muscleРІР‚Сњ.РІР‚СљStudies have shown that, depending on the intensity of your training and your level of fitness, it takes the body 2РІР‚вЂњ5 days to fully repair muscles subjected to weight trainingРІР‚Сњ.This type of training causes optimal microРІР‚вЂњtearing for strength and growth gains, and forces the body to adaptРІР‚Сњ. РІР‚СљBuilding muscle and getting stronger requires lifting heavy weights, and doing short, intense sets of relatively low reps.This is the process by which muscles grow (scientifically termed hypertrophy)РІР‚Сњ. РІР‚СљBy lifting weights, you are actually causing tiny tears (known as РІР‚СљmicroРІР‚вЂњtearsРІР‚Сњ) in the muscle fibers, which the body then repairs, adapting the muscles to better handle the stimulus that caused the damage.Law #4: Muscles Grow Only if TheyРІР‚в„ўre Properly Fed.Law #2: Muscles Grow from Overload, Not Fatigue or РІР‚СљPumpРІР‚Сњ.Law #1: Muscles Grow Only if TheyРІР‚в„ўre Forced to.The 6 Biggest Muscle Building Myths & Mistakes Thus, when youРІР‚в„ўre referring to the calories contained in food, youРІР‚в„ўre referring to the potential energy stored in the foodРІР‚Сњ. One calorie is enough energy to raise the temperature of one gram of water by one degree Celsius. РІР‚СљA calorie is a measurement unit of the amount of energy that can be produced by food.

РІР‚СљMost personal trainers are a waste of time and moneyРІР‚Сњ.

РІР‚СљNo matter how bad you might think your genetics are, no matter how lost you might feel after trying and abandoning many types of workouts, you absolutely, positively can have the lean, ripped body that you dream aboutРІР‚Сњ.

РІР‚СљGetting ripped boils down to nothing more than manipulating a simple mathematical formula: energy consumed versus energy expendedРІР‚Сњ.

РІР‚СљFor optimal muscle growth, you must lift in such a way that causes optimal microРІР‚вЂњtearing and then you must feed your body what it needs to grow and give it the proper amount of restРІР‚Сњ.

РІР‚СљIf you donРІР‚в„ўt eat enough calories and get enough protein, carbs, and fats throughout the day, you simply donРІР‚в„ўt growРІР‚Сњ.РІР‚Сљ70РІР‚вЂњ80% of how you look is a reflection of how you eatРІР‚Сњ.РІР‚СљEvery time you buy one of the big bodybuilding magazines, youРІР‚в„ўre paying to be lied toРІР‚Сњ.РІР‚СљMost everything you see in the world of workout supplements is utterly worthlessРІР‚Сњ.РІР‚СљEating enough protein every day is rockРІР‚вЂњbottom fundamental to building muscle and increasing strengthРІР‚Сњ.РІР‚СљBuilding muscle and getting stronger requires lifting heavy weights, and doing short, intense sets of relatively low repsРІР‚Сњ.

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