Here are six things you should do to look lean and muscular (of course one caveat: you've got to train those muscles hard and regularly in the gym to look muscular):
- Eat six to eight meals daily. Don't worry. Each meal should be relatively small (i.e., less than 400 kcals each). Eating more meals more frequently will stoke your metabolic rate which stimulates the fat-burning process.
- Perform cardio exercise regularly (i.e., three to five days per week for durations of 20 to 30 minutes each). Mix interval cardio sessions with your continuous intensity cardio sessions each week.
- Eat foods with plenty of protein. Protein increases satiety which means you'll be less hungry between meals. Of course, protein is essential to fuel muscle growth which in turn stimulates your metabolic rate. Be sure to have a whey protein shake as your first meal of the day and a casein protein shake as your last meal of the day.
- Eat plenty of fiber. Like protein, fiber also increases satiety and thus lessens your appetite during the day. Less appetite means you'll eat less overall calories daily which encourages fat loss. Get your fiber from vegetables and nuts.
- Eat plenty of healthy fats. This includes unsaturated fats including omega-3 fats (e.g., fish, flaxseeds, nuts) which are deficient in most peoples's diets as well as saturated fats (e.g., lean beef, dairy, eggs) to maintain your testosterone levels.
- Consume fast-digesting carbs with protein immediately after your workouts. Your body is in an insulin-deficit state after your workouts so consuming simple carbs once you step out of the gym makes sense. Combine the carbs with protein to ensure you refuel your muscles. An ideal mixture of quick-absorbing carbs and protein is chocolate milk. You get most of the simple carbs from the sugar in chocolate milk powder. Milk powder is an ideal source of protein. Combine the two powdered ingredients with water and you have a potent blend of an anabolic mixture post-workout.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."