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20 Super Foods You Need to Build Muscle & Lose Fat

20 Super Foods You Need to Build Muscle & Lose Fat
To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats. Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym. Lots of you struggle to get these foods. 1. Don’t worry about cholesterol in eggs. 2. 3. 4. 5. 6. 7. 8. Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Putting it All Together.

The Best Exercises For Losing Weight When you want to lose weight, you want to burn the most calories in the least amount of time. Cardio workouts that use the large major muscle groups like the legs and core, and that force you to bear weight, are usually the most effective for weight loss. Ultimately, choose an exercise that you like so you are more likely to make it part of a regular routine. Vary your routine regularly to reduce the chance of injury and to keep your body from becoming too efficient at one modality which may result in a lower calorie burn. The Very Best Beverages for Runners Tea or CoffeeAside from providing a performance-boosting caffeine jolt, both drinks are rich in antioxidants. Studies show that tea drinkers have a lower BMI, waist size, and body fat percentage than those who don't drink it. Regular coffee consumption may stave off diabetes, heart disease, and even Alzheimer's disease. Drink a cup of tea or coffee 45 minutes before a run for an energizing boost. Water or Sports DrinkPure, simple, and calorie-free, water should be your go-to choice for hydration. But when you're running long and feeling drained, sports drinks are ideal.

Sexy Legs Workout Posted by Cags R under Fitness & Training on 21 November 2012 at 1:00 AM With the holiday season fast approaching, you want to make sure your thighs and calves look hot in the tights for your elf costume - right fellas? That's why this week we're challenging you to this fast and effective bodyweight workout which will strengthen your legs - and as we all know, strong is sexy! Check out how to make the most of this workout for your lower abs, glutes and legs with this guide: how to perform exercises for the sexy legs workout and add the workout to your training now! Potatoes Bad, Nuts Good to Stay Slim Everyone knows that people who chow down on french fries, chug soda and go heavy on red meat tend to pile on more pounds than those who stick to salads, fruits and grains. But is a serving of boiled potatoes really much worse than a helping of nuts? Is some white bread as bad as a candy bar?

How to Carb-Load for Marathon Week This week, thousands of runners are focused on one thing: tackling a marathon. Whether you are in training for a late spring marathon or gearing up for this week’s Boston Marathon, the subject of fueling has probably come across your mind. At this point, you’ve likely ironed out your pre-race and mid-race fueling, but you might still be wondering exactly how to carb-load in the days leading up to the big event. Here are some simple tips to keep in mind to get to the starting line properly fueled and confident.

Travel Workout: 20 Minute Sweat HIIT Bodyweight Workout! Looking to get a good sweat in? This 20 minute HIIT workout should do the trick! We tried this workout for the first time yesterday morning and it kicked our butts! If you’re looking for a little longer of a workout, check out our Cardio Crush Workout. Bedtime Snacks That Help You Burn Fat According to Doug Kalman, R.D., director of nutrition at Miami Research Associates, our bodies burn more calories digesting protein than carbohydrates or fats. Protein also keeps blood sugar levels even. Turkey breast is a good source of lean protein, but tuna or salmon are even better. These fish contain omega-3 fatty acids, which help prevent stress chemicals that contribute to fat storing. How to Avoid All-Day Post Long Run Hunger Dear Susan- I am training for my first marathon. My long run this past weekend was 18 miles. Everything is going pretty well with my training except after the long runs I find I am so hungry that I eat everything in sight all day long!