11 Proven Strategies for Fat Loss and Muscle Gain
Returning to exercise in mid-life can be challenging in many respects. Finding the time, energy and routine to include exercise consistently is one part of the equation, but as important (if not more so) is getting your nutrition on point. Dive into these 11 proven strategies for fat loss and muscle gain
If your exercise plan is steady and your return to training after time off is coming along nicely while avoiding injury, it's time to focus on nutrition.
Sports nutrition for muscle gain and fat loss
1. Eat breakfast like a king, lunch like a queen and dinner like a pauper
Start your day with a hearty breakfast, have a moderate lunch and end with a light dinner. Smaller meals as the day progresses help reduce evening hunger and ensure easier digestion, promoting quality sleep. Avoid heavy late dinners as they can disrupt sleep and hinder your fitness goals.
2. Watch the liquid calories
Everybody knows drinking these won't help you lose fat or gain muscle
Liquid calories can sneak into your diet unnoticed. Avoid fizzy drinks (even diet ones, as sweeteners can disrupt metabolism and cause weight gain), fruit juices, and be cautious with alcohol, including alcohol-free versions which still contain calories.
Stick to water, black coffee (limit caffeine after midday) and use oat milk, which has virtually no calories. Reducing milk intake in your lattes can significantly cut down on unnecessary calories.
This is NOT a coffee!
3. Focus on protein content and satiety
Incorporate quality protein into all your meals. Protein helps build muscle (if you're training) and keeps you full, reducing the urge to snack. Excellent sources include oats, nuts, tofu, tempeh, beans (like chickpeas, black beans, lentils), and of course, meat, fish, and eggs. If you're not getting enough protein in your everyday diet, you need Premium Protein.
4. Do a monthly 24-hour fast
A monthly 24-hour fast is beneficial for fat loss and overall health. If you manage this for three months, consider moving to weekly fasts. Remember, fasting involves consuming nothing with calories—only water, herbal tea and black coffee are allowed.
Eating plenty of protein during feed times will make fasting easier
Start your fast after dinner and go for 24 hours until the next dinner. If possible, skip that dinner too and achieve a 36-hour fast effortlessly. Schedule your fast on an easy weekday, avoiding busy days with meetings and social events.
5. Use 33Fuel Protein
On training days, take one protein shake in the evening. Mix it with water and consume it as a dessert after your light dinner.
6. Start your day with 33Fuel daily greens
Take Ultimate Daily Greens first thing upon waking - this ensures you get your greens in and helps combat overnight dehydration
7. Stay hydrated
Drink lots of water throughout the day. Sometimes, what feels like hunger is actually thirst. Staying hydrated is crucial for both overall health and managing hunger. For more on this, read this article about confusing hunger with thirst.
8. Move
Aim for a minimum of 10,000 steps each day. Even if you need to jog on the spot, get those steps in. Breaking them into small increments throughout the day is easier than trying to do a large chunk in the evening while watching TV.
9. Consistency and tracking
Consistency is key. Stick to your plan consistently to see results. Track your workouts and nutrition to monitor progress and make necessary adjustments - this helps you stay motivated and see how far you've come.
10. Get some R&R
Don't underestimate the importance of rest and recovery. Ensure you get adequate sleep and include rest days in your routine to allow your body to recover and grow stronger. Rubbish at sleep? Here's 9 tips for better sleep.
11. Balanced diet
Include a variety of nutrients in your diet. Healthy fats, complex carbohydrates and micronutrients are all crucial for overall health and fitness. A balanced diet supports your body in building muscle and losing fat efficiently.
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From the 33Fuel YouTube Channel - Run Fast While Keto
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