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Building lean muscle while simultaneously burning fat may not seem straightforward, but a few calculations and supermarket trips and you could be on your way to a new physique. Energy expenditure and your diet are key.

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Aim to consume around 2-3g of protein per kilogram of lean bodyweight every day, while reducing your carbohydrate (energy) intake to help the body manage the nutrients you consume. As you reduce the amount of calories you eat your body starts to burn fat for energy.

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But calorie cutting can make you lose muscle – so don’t overdo it. The trick to get ripped fast: cut calories from carbs and eat more protein. This safeguards your muscle. If you cut too many calories, your body thinks it’s starving so it starts to conserve and store them, which reduces the rate at which you burn body fat.

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1- Beets

A great source of betaine, a nutrient that clinical research has proven increases muscle power and strength as well as enhancing joint and liver repair (good if you like a drink or five.)

The humble beet also provides a nitric oxide boost, which helps to boost energy and aid a faster recovery.

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