DIY Basic tips to burn fat and build muscle

DIY Basic tips to burn fat and build muscle:

It's very important to consume High Protein 1-1.5g per lb of body weight

Good Protein sources:

• Fish (tuna, salmon, halibut, snapper, perch, flounder/sole, cod, tilapia)
• Eggs (especially whites)
• Turkey/Chicken (breast, leg)
• Greek Yogurt (FAGE 0% FAT is a great choice)
• Pork Chops
• Cheese (non fat Mozzarella, low-fat swiss cheese, low fat cottage cheese, parmesan, romano)
• Tofu
• Beans (kidney, white, lima, fava, black)
• Nuts & Seeds ( pumpkin, squash, watermelon, peanuts & almonds, flaxseed, pistachio)
• Veggies (sun-dried tomatoes, sprouts, peas, portabella mushrooms, spinach)

Keep in mind your body burns in order of : 

   1. Carbs

2. Fats

     3. Protein

So that bowl of cereal prior to your workout will burn first, but the egg you had for breakfast will make the body burn through the fat storage prior to burning the protein.

Cycling carbs is vital...it keeps your body guessing, metabolism up and your body concentrating on the fat storage.  Cycle by going low carb for a few days then moderate amount for a day or two, then finish the week off with high-carbs.  Keep in mind that cutting carbs, cuts your metabolism and testosterone in men!

Good Carbs:

• Brown rice
• Wild rice
• Sweet potatoes
• Whole wheat bread       
• Whole wheat pasta
• Beans (garbanzo, white, kidney, black)
• Fruits (berries, acai, melons, kiwi, tropical, grapes, stone fruits)
• Non starchy vegetables (dark leafy greens, onions, peas, mushrooms, peppers etc)
• Condiments (unsweetened mustard, mayo, vinegar, sriracha, soy sauce)
• Sweetener – Natural Agave nectar (Not HONEY)
• Nuts/Seeds (almonds, walnuts, pecans, brazil nuts, pine nuts, sesame seeds flaxseed, etc)

It's OKAY to consume “Good” Fats in moderation:

• Avocado
• Nuts (walnuts, almonds, cashews, hazelnuts, peanuts)
• Seeds (sunflower seeds, chia seeds, pumpkin)
• Plant based oils (olive oil, grape seed oil, flax seed oil  
• Natural peanut butter
• Cold water fish – Omega-3 fats (sardines, salmon, mackerel, trout, tuna, halibut, black cod)

In order to burn the most fat calories, time your meals... so if you workout in the morning, work out prior to breakfast.  Good news...it's good to have coffee (as black as possible) prior, as it helps stimulate the nervous system, raises metabolism and increases Epinephrine (source of adrenaline rush).  1 oz of dark chocolate can have the same effect!

If your workout is in the afternoon or evening, make sure your pre-workout meal is 2-3 hours prior and it is comprised of quality calories (protein, complex carbs & essential fats).  Just keep in mind your trying to enter the workout with your body in fasting mode, you'll burn more fat on an empty stomach.

Make sure that your pre and post-workout meals are low glycemic.  This will help you burn more calories from fat and keep your energy level from crashing.

Lastly, vary your workout, always warm up, stretch and cool down.  

Strength train/cross train/stretch/vary the weight.