1st Permanent calorie surplus or deficit
If you want to lose weight or build muscle you need to respect this principle. Before you find your caloric maintenance level, you can use one of the many online calculators out there. If you reduce this number, or add 500 calories a day. Called the maintenance level of calories to reduce the gaps and allows you to keep your muscles while burning fat. A calorie surplus will allow you to gain weight you need to build muscle. Take note that during the bulking phase you can get fat if you do not have an Ectomorph extreme. Consuming too many calories leads to more and more fat, which is why a surplus of 500 calories is recommended.
2nd Eat enough protein
Body needs protein to build muscle muscle repair after exercise. As a general rule is to eat a 1.25g of protein per pound of body weight per day. Take for example the £ 200 a man would need to eat 200g to 250g of protein a day, in order to achieve a good muscle growth. Even if you want to lose fat consume approximately 1 g: € 1 per day to maintain muscle mass.
3rd Create a Diet Plan
One of the best advice I can give you is to make to your diet. Does the research organization to find what your body needs in order to achieve their goal and to build a diet. Use the Excel spreadsheet by hand or write in your diet. Total macro (protein, fat, carbohydrates) and a calorie foods you eat. Take this plane around with you as you stick to your diet will help you always remember your goal.
4th Eating whole foods, unprocessed
Stay clean food without artificial additives. Get the junk food and start shopping for your house and buy a whole natural foods. Fresh lean meats, fish, fresh fruits and vegetables, nuts, cheese, whole-grain products and milk are just a few examples to keep it fresh. Simply replace your current diet with these foods create a difference in your health and body.
5th Dietary supplement
The attention of many young aspiring fitness enthusiasts is the integration. Food additives and can be used if it is not a substitute for proper diet. Taking whey protein products may be an effective complement to your diet, plus a ton of protein, carbohydrates and little fat. The aim of the two protein shakes in the morning to get the body catabolic state and immediately after exercise.
6th Do not be afraid to cheat
Taking a strict diet is difficult to implement and maintain. It is likely to get bored eating the same way every day cheating. Add one or two meals per week, which allows you to indulge and enjoy your food. A trick is something to look forward to the meal as a reward after a tough week. Do not let your cheat meal in the make-up days, the old eating habits.
7th Eating out more often
This is important as more and lose fat. Eating frequently increases the metabolism so the body burns more calories and keep your body anabolic state is not as muscular energy sharing. Eat a meal every 2-3 hours, which is easier said than done, considering most of the times people. If eating is often impossible to tell you that you still keep your caloric intake