Tips for Fat loss – Muscle Tone

1. Exercise regularly

to get lean and defined, regular exercise is a must. To strip away fat and increase your muscle definition, you should do some type of resistance exercise (i.e weight training) 2 – 3 times per week and gradually add cardiovascular training (i.e jogging or cycling) to your routine ( 2 – 3 times per week). Ensure that each session lasts between 30 – 45 minutes. Don’t do less.

2. East 5 – 6 meals a day

Grazing rather then gorging boats your metabolic rate, reduces hunger by stabilising blood sugar levels, and keeps your energy levels high. The easy way to do this is to have your breakfast, lunch and dinner as normal, then use a meal replacement bar, such as as a mid-morning and mid-afternoon snack. Top Form energy chocolate bars give you all the convenience of a fast food without the excess calories and unhealthy sugars.

3. Include protein in each meal.

You’ll build muscle and lose fat faster when you eat protein every few hours. Foods high in protein include fish, chicken, eggs, beef and Top Form Whey Protein

You can use Top form whey protein at any time of the day to raise the protein content of your diet. Try adding it to your breakfast cereal or mixing it with yogurt for a quick and easy protein-rich bedtime snack to help combat muscle breakdown at night.

4. Take Top Form Whey Protein 5 – 10 minutes after exercise

Scientific studies show that taking protein after exercise could help you build muscle size and strength faster. Because it’s digested so quickly, top Form Whey Protein is perfect for use immediately after exercise. Due to their slow digestion, proteins such as casein or egg should not be used post exercise.

5. Use a fat-burner to speed up weight loss

The reason many people give up before they reach their goals is that they don’t see results fast enough. It’s frustrating going to the gym regularly, eat the right foods, and see little or nothing for all the effort. Fat burners should as

will help you get better results faster from your diet and exercise routine.

Sample diet for a male weighing 75kgs (11 stone 11 pds) training 3 times per week to gain muscle. If you weigh more, or exercise more often, you’ll need to consume more food. Easy way to figure this out is to have an extra scoop of whey protein at breakfast and lunch, which provides an extra 500 calories per day.

BREAKFAST: (8.00am) Bran flakes (60 g), skimmed milk (200ml), 1 Scoop TOP FORM Whey Protein
SNACK: (10.30am) TOP FORM Whey protein mixed with water.
LUNCH: (1.00pm) Wholegrain bread (2 slices), tuna steak in brine (200g), low calorie mayonnaise (10g)
SNACK: (3.00pm) 2 Scoop TOP FORM Whey Protein
SNACK: (5.00pm) Wholegrain bread (4 slices), light salad cream (20g) grilled skinless chicken breast (130g)
DINNER: (7.00pm) Steam salmon fillets (200g), frozen vegatables (250g), new potatos (200g)
SNACK: (9.00pm) TOP FORM Whey protein mixed with water.

DAILY TOTAL: Calories: 2,722 Protein: 266g Carbohydrate: 273g Fat:65g

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This entry was posted on Monday, July 5th, 2010 at 6:44 pm and is filed under General Topics, Health Supplements, Muscle building, Protein, Training Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.