How To Gain Muscle and Lose Fat?

By Tom Venuto   of the Holy Grail Body Transformation

  ” How can I gain muscle and lose fat at the same time?”

That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time.

The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Answer: Yes it’s possible to gain muscle and lose fat at the same time.

Long answer: It’s difficult and it’s complicated, unless you really know what you’re doing. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

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Lose Body Fat

Contrary to popular belief there are many healthy fats that can use to lose body fat and one great example is Grass-fed (pasture-raised) butter — yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)… It’s delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to lose body fat.

Grass Fed Butter

1. There’s a lot of confusion about this topic… in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.

In fact, there’s even ample evidence that REAL butter can even help you to lose body fat for a couple of main reasons:

a. Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help lose body fat and build lean muscle.

b. Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.

c. The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy.  The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!

2.  Whole Eggs, including the yolk (not just egg whites) – Most people know that eggs are one of the highest quality sources of protein.  However, most people don’t know that the egg yolks are the healthiest part of the egg… that’s where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

egg whites and egg nutrition

In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside “egg factories” all day long).

If you want more details on eggs, here is an article that details more about why egg yolks are BETTER for you than egg whites.

We reveal the secrets of how to burn abdominal fat faster for both men and women. See the links below:

	Men Click Here for more free tips and odd foods to fight off ugly abdominal fat
	Women Click Here to see a unique method to get a flat sexy stomach (unusual fat-fighting tips)

I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with how to lose belly fat for good and that stubborn stomach fat that doesn’t seem to want to go away no matter what they try.

Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary author of the best selling Truth About Six Pack Abs. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Some of Mike’s strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.

The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these “quick-fix” scams and gimmicks that are all over the infomercials and the internet these days.

Several of the mistakes that Mike see’s every day where people are going wrong in their fat loss attempts are: Read the rest of this entry

Flat Stomach Tips For Lean Abs

Flat Stomach Tips

As 2011 draws to a close and a new year is on the horizon, it has given me chance to recap and select what I feel are the very best flat stomach tips and lean abs articles for 2011.

But first of all I hope everybody has had a wonderful Christmas with their family and friends and I would like to wish everyone a Happy and Healthy New Year.

It has been a very much an up and down kind of year for myself but one thing that has lifted me throughout the troubled times is the  incredible support and the many truly inspirational stories that I have received from you my readership.

Our aim as always is to bring you the most leading edge best flat stomach tips and six pack ab workouts to ensure you build lean abs and live an healthier and more fulfilled life.

So to round out this year like I mentioned earlier I have selected 11 of the best flat stomach tips to ensure that you get a great start to 2012 in the healthiest way possible, lets make 2012 the year of the flat stomach and lean abs

11 Best Flat Stomach Tips & Lean Abs Articles

1. 3 Veggies that FIGHT Abdominal Fat
2. Energy Drinks – Do They Make You Fat?
3. 3 Foods that you should STOP eating
4. The TRUTH about egg yolks
5. 1 Unique spice that beats abdominal fat
6. The Salad Dressing to NEVER Eat
7. Are you buying “toxic fish” at the grocery store?
8. Is Abdominal Fat DANGEROUS?
9. My Top 55 Flat-Belly Foods
10. Does canned food and bottled drinks increase abdominal fat?
11. 7 “fatty” foods for a flat stomach

I hope you enjoy the flat stomach tips and lean abs articles above if you have any questions don’t hesitate to contact us.

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flat stomach foods

The first food myth that should be dispelled when looking to build a flat stomach is that eating fat does not not make you fat. In fact it is essential that you include healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings.  In the next articles we shall be looking at examples of “fatty” foods that can actually HELP you to get lean flat stomach…

1.  Super Dark Chocolate (at least 72% cacao content or higher) – It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.

However, I would contend that dark chocolate can actually HELP you to get a flat stomach if you’re the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.

Also some brands of dark chocolate that are in the mid 70′s in % cacao content or higher, can have a fairly high ratio of fiber content (I’ve seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that’s one of the “tricks” I use to select a good quality chocolate… I look for more total fat than total carbs (or about the same number of grams of each).

The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other “sweets”.

In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.

The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense! this is a great tip for getting that flat stomach

You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.

As you can see as long as you are disciplined you can satisfy your sweet tooth and still get that flat stomach you desire

Take a look at our great tips for burning off body fat for men and women below:

	Men Click Here for more free tips and odd foods to fight off ugly abdominal fat
	Women Click Here to see a unique method to get a flat sexy stomach (unusual fat-fighting tips)

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Now is the time to start your quest to lose belly fat, we will show you the secrets of how to lose belly fat fast. There is no doubting we all want to lose belly fat fast. The belly is the first place to gain belly fat and the last place to lose belly fat. The fat gained around the belly is termed as stubborn fat and for good reason, great perseverance is needed to lose belly fat, I am afraid there are no quick fixes in order to lose belly fat fast. But the good news is it can be done and there is no reason why you can’t lose belly fat and get those six pack abs.

Knowing that belly fat is stubborn means that your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat. First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will increase your metabolism. You want to aim for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, incorporate cardio. Don’t do hours on end in an attempt to lose belly fat fast though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn belly fat off your body than doing a typical cardio session.

Make sure you follow the lose belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.

This can be taken too far though – there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

Be patient, be consistent in the gym and follow the ab diet plan and you will lose belly fat fast.

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