Until you set a goal of how much body fat you want to lose, you are just dreaming. It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs. If you do not want to lose body fat enough, you will continue to give yourself reasons not to work out. Get real and tell yourself that you are going to do this, no matter what.
http://www.bodybuilding.com/fun/lebrun8.htm
In order to eat enough protein to maintain or build muscle (1/2 gram of protein for every pound of lean body weight), you need to eliminate foods that have sugar in them until you have reached your weight loss goal.
http://www.fitday.com/fitness-articles/fitness/weight-loss/how-to-burn-fat-build-muscle.html
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During your cardio session, sip on a carb-rich or calorie-rich drink to make sure you keep your calorie intake up. And common sense here: The rest of the day eat good-for-you foods, i.e. lots of color and protein. For more advice, follow this eating plan to gain weight in a healthy way.
http://www.shape.com/blogs/fit-list-jay-cardiello/best-way-gain-lean-muscle
Getty Images. Not all women are looking to lose weight—some actually want to add a few pounds. But not just any pounds, they typically mean they want to gain lean muscle. And just as with weight loss, weight gain comes down to caloric intake versus caloric output. There are other factors that can help, however, so that you put on muscle in the healthiest and most efficient way.
http://www.shape.com/blogs/fit-list-jay-cardiello/best-way-gain-lean-muscle
Eating the right foods can build muscles. Photo Credit vector illustration of muscle man image by Suto Norbert from Fotolia.com. A proper diet is essential to good health, and eating the right foods can even help build muscle and lose weight.
http://www.livestrong.com/article/232524-best-foods-for-muscle-building-weight-loss/
Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.
http://www.bodybuilding.com/fun/lebrun8.htm
Quinoa. A South American grain, quinoa contains more protein and fiber than rice or oats. As an added bonus, quinoa is also gluten free, making it perfect for those on restricted diets. Quinoa can be eaten post-workout with some meat and vegetables for a balanced, muscle-building meal.
http://www.livestrong.com/article/232524-best-foods-for-muscle-building-weight-loss/
Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine. Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection). Use the 50-40-10 rules as an approximate guideline. 50% of your calories coming from protein, 40% carbs, and 10% fats.
http://www.bodybuilding.com/fun/lebrun8.htm
The body needs fat. The key is eating only healthy fats like the ones in extra virgin olive oil. The 70 percent monounsaturated fat in olive oil protects against heart disease and won’t add needless weight. Whether used for cooking or as a salad dressing, extra virgin olive oil makes for a welcome addition to any diet.
http://www.livestrong.com/article/232524-best-foods-for-muscle-building-weight-loss/
foods to lose weight and build muscle
A South American grain and quinoa helps to lose weight and build muscle.