Here are Pro bodybuilder Evan Centopani’s top 12 Must Have Foods For Cutting Goals. Use the list as a starting point as you discover the foods that give you the results you want.
► Iron Intelligence – Evan Centopani’s Muscle-Building Plan:
| Easy-to-follow Weight Loss Tips |
• Focus on holding onto or adding muscle, not just burning fat.
• Follow a balanced nutrition plan with consistent eating habits, and track your calorie and protein intake, at least at first.
• Aim for 1-2 pounds of loss each week, but not much more.
• Exercise at least 60 minutes, 3-4 days per week, with some strength training in the mix.
• Perform cardio workouts or high-intensity interval training 2-3 days per week.
| How Do I Lose Weight Without Losing Muscle |
One reason the answer to “How to lose weight?” is so messy is because it’s actually the wrong question to ask!
Why? Because the number on the scale isn’t describing one thing, it’s describing two things: fat mass and fat-free mass. One of them is fair game for burning, and the other is something you really want to hold on to! So the question we should be asking is: “How do I lose fat while keeping, or increasing, fat-free mass?”
Your fat-free mass includes your muscles, organs, bones, and connective tissue. It also includes water weight. In other words, this is what would be left if you removed every single fat cell from your body.
Muscle mass is a major component of your fat-free mass, and it should weigh more than your fat mass. Furthermore, muscle mass has a huge positive impact on your metabolism or “metabolic rate” which is how many calories your body burns for energy. The more muscle mass you have, the more calories you burn, even when you’re not exercising.
However, muscle is also the physical engine that powers you through activity, both in the gym and in life. It also helps to support and strengthen your joints, helping to improve balance and reduce the risk of injury. Holding onto it should be a high priority, especially when dieting. And no, not just for bodybuilders!
But let’s talk about fat. It gets a bad rap, but your body needs it, too! There is an essential amount that each body needs to be healthy. That amount will vary between body type, age, sex, physical activity level, and fitness goal.
For the general population, the levels accepted as “healthy” are 21-32 percent for women and 8-19 percent for men. That’s a big range!
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00:00 – Intro
03:50 – Chicken Breast
04:50 – Ground Turkey Breast
05:29 – Cod
06:28 – Whole Eggs
08:09 – Kale
09:02 – Lettuce
09:38 – Beets
11:55 – Grapefruit / Lemon
14:10 – Rice / Potatoes
16:58 – Coffee / Tea
18:20 – Olive Oil
19:16 – Essential Amino Acid Supplement
22:05 – Final Thoughts
#diet #healthyfoods #bodybuilding
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