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If you’re male and want to improve your body composition, you might be wondering what foods you should be eating to help you shed the fat around your belly and get lean muscle mass instead. The short answer? If you’re trying to lose weight, then you don’t need to eat any differently than you already do. However, if you just want to see some lean muscle growth on top of your fat loss, this article will help explain how to do that safely and effectively. To help men reduce body fat percentage and see lean muscle growth, follow these nine steps below!
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- Fitness Programs
- Follow a strength training regimen that focuses on big, compound lifts like squats, deadlifts, bench presses, and overhead presses. 2. Keep your rest periods between sets short (30-90 seconds) 3. Perform high-intensity cardio before or after weight training sessions 4. Eat protein at every meal 5. Consume plenty of healthy fats from sources like avocados, olive oil, coconut oil, etc. 6. Drink plenty of water 7. Track your progress 8. Get enough sleep 9.
- Food Diets
- Shift your focus to eating nutrient-dense, unprocessed foods like vegetables, fruits, nuts, seeds, whole grains and lean protein.
- Drink plenty of water – aiming for at least two litres a day will help you feel less hungry so you eat less. 3. Cut out sugar-sweetened beverages like sodas or fruit juices because they can lead to weight gain by causing you to overeat.4.
- Workout Techniques
- Do aerobic exercise at a moderate intensity.
- Use a weight lifting routine that emphasizes muscle growth, not strength building.
- Limit your intake of refined carbohydrates.
- Eat plenty of vegetables and protein.
- Get enough sleep
- Nutrition Plans
#1. Drink lots of water: Drinking enough water is essential to maintaining a healthy lifestyle. Drink at least 12-16 oz. of fluid every hour, day or night.
#2. Eat breakfast: A well-balanced breakfast will ensure you're fueled up for the day ahead without overeating later on in the day when hunger strikes.
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- Supplements
Supplements can help to support your diet, and even if you're eating well, they can provide additional benefits that you might not be getting from food alone. - Multivitamin - provides the essential nutrients that your body needs on a daily basis in order to function properly.
- Protein powder - helps build muscle mass.
- Fish oil or cod liver oil - supports heart health by providing omega-3 fatty acids that reduce inflammation.
- Weight Loss Drugs
Weight Loss Drugs, such as Lipozene or Xenical, are often prescribed by a doctor. These pills can help the body shed pounds by acting on enzymes that break down fat cells. Weight Loss Drugs are generally safe for most people; however, they may have dangerous side effects such as vomiting, diarrhea, headache, dizziness and gas. They should not be taken if you have high blood pressure or take blood thinners like Warfarin (Coumadin).
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- Exercises To Burn Belly Fat
These are some of the best exercises you can do to burn belly fat: burpees, jumping rope, planks, push-ups, running in place.
- Interval Training
If your goal is to build muscle, then you need to create a calorie deficit. Interval training will keep the heart rate elevated, which will burn more calories throughout the day. If your goal is fat loss, then interval training can be used as an effective exercise strategy.
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- Cardio For A Better, Stronger And Healthier Heart
Cardiovascular exercise is essential in reducing your body fat percentage. You should include 30-60 minutes of cardio each day, depending on your fitness level. Cardio exercises such as jogging, running, biking, swimming or walking all work well.