Tag Archives: diet

Building More Muscle without Getting Fat

Building m

Most people know that great bodies are made in the gym; however, not everyone understands what they should be doing when they aren’t working out. If you’re interested in building more muscle without getting fat, learn what our in-house fitness expert has to say.

You Can’t Build without Materials

We’ve all seen it: that skinny guy busting out rep after rep in the gym. He works as hard as anyone. Unfortunately, he never seems to get any bigger.

“When I’m training someone who wants to develop more mass, I always use this analogy,” says Jake Weathers, a personal trainer and health and fitness expert. “Think about trying to build a house without any materials. It can’t be done. The same is true when you are trying to build more muscle. If you don’t consume enough protein and calories, your body simply will not grow no matter how much weight you lift.”

Getting Enough

To gain more lean mass, bodybuilders must consume more calories than they burn. That said, not all calories are created equal.

“You must eat enough protein, or your body will not change for the better,” Weathers said. “Most people need at least one gram of protein per pound of body weight, and some need even more. At the same time, bodybuilders should get most of their calories from healthy fats and carbohydrates coming from fibrous foods. Sugar is something to avoid, because it encourages the development of fat.”

Avoid Getting Fat

Often, when men and women try to pack on lean mass, they end up with a spare tire. According to Weathers, this can be avoided in two ways.

“First, you need to avoid carbohydrates after eight at night, when we tend to move very little,” he said. “Second, you need to add in some cardio exercise. This second point is important; however, timing is everything. If you do your cardio at the wrong times, it could prevent you from building more muscle. Usually, it’s best for bodybuilders to do brief aerobic exercises immediately after a weight workout, when their glycogen reserves are depleted.”

5 of the Worst Foods for Weight Loss


To lose weight, dieters need to burn more calories than they consume. That said, if you want to burn fat and keep or build muscle, things get a little more complicated. Before you go to the grocery market, learn five of the worst foods for weight loss.


This is probably the worst thing you can consume if you are concerned about unwanted fat. Made up of simple sugars, soda contains no real useful nutrients. It also causes bug spikes in insulin, which causes the body to create and store fat. If there’s one thing every dieter should cut from their menus, it’s soda.


This one’s a little tricky. In the mornings, whole grain cereals can be a good thing, because they contain fiber, which curbs hunger by encouraging stomach satiety. At night, however, it can lead to fat accumulation. Generally, it’s a good idea to avoid high-carbohydrate foods too close to bedtime, when our bodies are burning fewer calories due to sleep.


White bread is a definite no-no because it has been overly processed. Unlike whole grains, which contain a lot more fiber, white bread has a high glycemic index, which tends to promote weight gain. Contrary to popular belief, because whole grain bread is milled, it also hits the blood stream quickly. In general, bread is a bad choice for weight watchers.

Fast food

High in calories and trans fat, fast food is definitely one of the worst foods for weight loss. Many people are stunned to learn that a single serving of fast food can often provide all the calories a single person would need for an entire day. When you’re trying to lose weight, it’s best to follow one rule of thumb: if you didn’t prepare it in your kitchen, don’t eat it.


Basically, this includes anything high in sugar. Sugar doesn’t just have a lot of calories; studies have shown that it can prompt the body to store more fat around the midsection and thighs. Simple carbohydrates are not a wise option for dieters, and sugar is just about the worst thing any weight-conscious person can eat.

High Protein, Low GI Diet Aids Weight Loss: Study

High protein, low-gi-diet

According to a recent study published in the New England Journal of Medicine, a high protein, low GI diet promotes better long-term weight loss in most people.

Conducted in Europe, the research demonstrated that dieters who ate lean meats, fibrous vegetables and whole grains tended to stay trim much longer than those who ate less meat and foods with high-glycemic-indexes.

An Effective, Healthy Strategy

When dieters attempt to drop unwanted fat, they tend to go on crash diets that cut calories substantially. Unfortunately, this can lead to all sorts of problems, including fatigue, nutritional deficiencies and muscle loss. Studies have shown that a high protein, low GI diet can help people lose fat without losing muscle in two ways: first, lean meats provide the building blocks that help maintain muscle mass; second, because they prevent insulin spikes and promote stomach satiety, fibrous foods tend to prevent the formation of new fat, while curbing hunger at the same time.

By eating these types of foods, people don’t only tend to experience successful weight loss; they usually are able to keep from gaining the weight back.

What to Eat

According to health and fitness expert, Paul A. Achoa, dieters should focus on lean meats instead of beef and pork.

“You don’t want to start eating a lot of fatty meats,” he said, “Instead, look for fish or lean chicken and turkey breast meat. If you don’t like meat, you can take a supplement; however, you should be aware of potential protein powder side-effects before you buy a particular product.”

Although it may sound limiting, Achoa says there are a variety of tasty foods that can be included in a high protein, low GI diet.

“Basically, anything that has a lot of fiber is going to have a low glycemic index, because the fiber slows down digestion,” he said. “So whole grain cereals are a good choice. Most types of vegetables and beans are also perfect. Additionally, dieters can enjoy nuts and seeds as long as they don’t overindulge.”

HCG Drops Could Be Dangerous: Weight Loss Alert


For most people, weight loss is a challenge. Unfortunately, there are plenty of companies looking to take advantage of this fact by hawking ineffective and potentially dangerous dieting products. Before you buy hCG drops, learn what our health and fitness expert has to say.

Human chorionic gonadotropin

Numerous companies are marketing human chorionic gonadotropin as a dieting aid; however, according to health and fitness expert, Jake Weathers, there is no evidence that it works.

“The Food and Drug Administration recently sent warning letters to some of the larger companies currently marketing hCG drops,” he said. “According to the federal agency, there is no evidence that these supplements aid weight loss in any way.”

A hormone produced by the human placenta, human chorionic gonadotropin is currently approved to treat specific medical conditions, such as prepubertal cryptorchidism and hypogonadism. Unfortunately, it does have the potential to cause unpleasant side effects, an especially troubling concern for people who are using it to try to lose weight.

“The FDA has warned consumers to stay away from this supplement,” Weathers said. “When people decide to take dieting drugs, they usually have to balance potential side effects against their desire to drop fat. In this case, it’s clear the risk outweighs the benefit, especially since there may be no benefit at all.”

Smarter Options

The dieting industry rakes in billions of dollars every year, thanks to a seemingly endless amount of consumers looking for easy, quick results. According to Weathers, dieters will find much more success if they ignore fad products, such as hCG drops, and focus instead on healthy lifestyle changes.

“If you want to lose weight and keep it off, you must make long-term changes,” he said. “This means moving more and eating foods that are high in fiber and protein. There is no magic pill that will make you skinny. It just doesn’t exist and probably never will.”

How to Curb Your Appetite Naturally: Weight Loss

Protein can curb appetite

Weight loss can be difficult; however, according to a recent study you can curb your appetite naturally by eating the right foods.

British researchers have found that eating protein promotes the body’s natural development of a hormone, known as PYY. Previous studies suggest that PYY has the ability to aid weight loss by reducing hunger.

According to Rachel L. Batterham, M.D., of University College London, PYY may be one of the keys to slowing or reversing the obesity epidemic; however, many experts say dieters should use caution before they adopt a high protein diet.

Curb Your Appetite Naturally with Protein?

Although high-protein diets have been associated with leaner bodies; too much of a good thing can have drawbacks. According to health and fitness expert, Jake Weathers, dieters need the right balance if they want to get a healthy, attractive physique.

“A high protein diet is definitely a smart way to increase muscle mass and decrease unwanted fat,” he said. “That said, you still need to get adequate amounts of the carbohydrates and fats, or your body will not function properly.”

Weathers says both men and women need essential fatty acids to keep their hormones functioning properly; they also need carbohydrates to support mental function and aid muscle recovery. Still, he warns that not all carbohydrates and fats are the same.

“Healthy fats contain nutritious omega fatty acids and come from healthy foods, such as avocados, nuts, and fish,” he said. “Good complex carbohydrates are found in fibrous vegetables and whole grains foods.”

Lose Weight Eating Whatever? Study Clouds Issue


A clinical trial conducted by researchers from the Harvard School of Public Health seems to have confused the issue regarding the proper way to lose weight. According to the study, it doesn’t seem to matter whether you eat fewer carbs, less fat or consume more protein; as long as you are taking in fewer calories, you are going to get a trimmer waistline.

While this information may seem like common sense to some; it’s being seen as somewhat controversial in certain circles. Most dietitians and fitness experts have argued that high-protein, low-carbohydrate diets tend to encourage the most weight loss; however, this study appears to suggest that it really doesn’t matter what dieters eat.

What They Found

In conducting their study, researchers gave three groups of overweight people three separate diets: one high in fat, low in protein and carbohydrates; one high in protein and low in fats and carbs; and one high in carbs and low in protein and fat. Because each diet contained the same amount of calories, every participant saw about the same degree of weight loss, prompting the researchers to surmise that food choices mattered less than numerical caloric value.

What They Missed

It doesn’t take a genius to understand that cutting calories will result in weight loss; after all, it’s simple math. On the other hand, just because all of the study’s participants lost weight doesn’t mean their bodies looked the same.

Most experts agree that certain diets encourage the body to burn unwanted fat instead of muscle; while other diets do the opposite. If you consume a low-calorie diet consisting of low protein and lots of carbohydrates; you can expect a lot of your weight loss to come from muscle wasting. What’s more, if you are getting your carbohydrates from the wrong sources, your body is apt to look loose and jiggly and not lean and firm.

Invariably, dieters gain leaner, more attractive bodies when they eat more protein and get their carbohydrates from high-fiber vegetables and nutritious whole grains. Instead of adopting a typical low calorie diet, dieters would be well-served to adopt the Dukan Diet plan or the Ryan Reynolds diet, which consist of healthy fats and fibrous foods that enhance the body’s metabolism and boost its natural ability to burn fat, while protecting muscle tissue.