Tips to Decrease Body Fat and Increase Lean Muscle Mass

  1. eat 4 to 5 small meals spaced 3 to 4 hours apart. (speeds up metabolism and assures a continuous supply of nutrients to the body)
  2. drink plenty of water
  3. avoid fatty foods and foods high in simple sugars
  4. don't skp meals or fast in attempt to lose weight (fasting slows metabolism)
  5. engage in weight training to increase lean muscle mass
  6. engage in low intensity aerobic exercise, i.e. stationary biking, 30 minutes per day, 3-4 days per week
  7. stick to the 65-70% carb, 15-20% protein, and 10-15% fat per meal guideline
  8. don't lose more than 1 to 2 pounds per week, if you are losing weight at a faster rate your are most likely loosing lean muscle mass and not consuming enough calories or essential nutrients
  9. prepare your meals ahead of time, schedule eating times into your daily schedule
  10. to avoid overtraining, budget your time to allow for 8 hours of uninterupted sleep per night.

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