Maximize Muscle

Hello lovely people!

It’s been a little while.

But I’m back with more knowledge to share ! ūüôā

First, I’d like to say that I’m currently sipping organic Mexican Chiapas coffee with grass-fed heavy cream and a few drops of vanilla creme stevia. I’ve never put heavy cream in my coffee before. It is the best ¬†thing in the entire world. Try it!

This is the cream I used. I found it at Whole Foods.

heavy_cream

So tips for gaining muscle and maximizing fat loss!

  • Lift weights, but vary your training. Your training should include a mixture of endurance, agility, and speed training. Resistance training is catabolic. It breaks down muscle fibers, but it triggers an anabolic process when muscle fibers have to rebuild themselves in order to handle more stress in the future.advancedtriangle
  • Train for your goals. Velocity and high speed training will more likely develop lean muscle. Muscular strength is acquired through maximizing resistance and minimizing endurance. Training¬†only for strength can minimize muscle endurance.¬†The body has a muscle mass set point. The body will try to remain at that set point. At a certain point, as long as your not using steroids, your muscle gain will cease.keep-calm-and-set-your-goals-4
  • Vary your food intake. Periods of under eating can actually be beneficial. When you under eat, you trigger a mechanism that detoxes your body. It clears out unused proteins and recycles nutrients. However, under eating should never exceed 24 hours. Muscle breakdown will occur if under eating is sustained for too long.¬†If you under eat for a few days, you should compensate by overeating¬†during one meal the next day. This will help you avoid metabolic decline and muscle breakdown.¬†Overtime, under eating and then overeating will allow you to increase your metabolic capacity.kefir-duo-230w
  • Vary your macronutrients.¬†Slow twitch muscle fibers are endurance muscles. They have more mitochondria. Mitochondria use fat for energy. If you are going to perform mostly endurance training, it may be best to eat a higher fat, lower carb diet. It will take your body a few weeks to months to adjust to this diet, but once you adjust you will have tons of energy. If you’re training for ¬†strength, velocity, and speed, your diet should be higher in carbohydrates because these muscles use glucose more readily. There is apparently a “super muscle fiber” that can use both sources of fuel efficiently. By varying your training you can help to create “super muscle fibers”.¬†Macronutrient_Ratios
  • Post recovery meals are essential. It is so important to eat a recovery meal after a workout to stimulate insulin release and IGF1. Protein with fast and slow release is the best source of protein. The fast will immediately be used in the damaged muscles, while the slow releasing protein will sustain anabolic activity throughout the day. Low glycemic carb sources are the best to help rebuild muscles. There is no need to overly spike insulin to recieve¬†the benefits of carbohydrates in muscle repair and growth. Whey protein is naturally high in IGF1 and can promote muscle growth. The best fat sources to eat post workout are MCT oil fat sources because these are short chain fatty acids that are able to be used immediately and help to repair the muscle. Avoid cheap, overly processed, chemical foods that can cause hormonal deregulation and stress the liver.
    • Most commercial protein powders do not include all the essential amino acids.
    • Minerals are important to replenish after a workout too.
    • Carbs should come from non-fructose sources, fibrous sources, and low glycemic sources.
    • Incorporating high fat and high carb days will increase mitochondrial density and glycogen reserves, as well as increase performance in the gym.
  • Keep your detox organs healthy! Liver detoxification is critical to fat loss. Your liver needs to be functioning at its optimally capacity to maximize fat loss. The liver plays a roll in processing nutrients for fuel and producing steroid hormones.liver-detox1
  • Eliminate the reasons for fat tissue to exist.¬†Fat tissues produces hormones, hold toxins, and protects the body from chronic over feeding or underfeeding.
    • Avoid chronic calorie restriction.
    • Avoid long-term low carb diets.
    • Avoid hormone disrupting substances (plastics, fertilizers, chemicals, herbicides, etc.)

Above all: TRIAL AND ERROR. Find what works for YOU and your specific body type! We are all different!

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You can read more about this in the book: “Maximum Muscle, Minimum Fat”

 

Have a blessed day!

-Fitgirlfab

 

 

 

 

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