by Dr. Matthew Chircop
Coarse adjustments in calorie intake allow you to control your level of leanness .Excess calorie intake effectively ends up as stored fat. Eating less than required will result in calories being released from fat tissue.
Fine adjustments in diet promote muscle growth & retention. Muscle growth requires adequate amounts of protein to be supplied. Similarly, an adequate amount of dietary fat is required to promote the production of anabolic hormones (such as testosterone). Unnecessary high protein and fat intake limits how many calories you can derive from carbohydrate, which is the main fuel used to train with intensity. Ideally, most of your dietary carbohydrate should be complex and low glycaemic index, to give you sustained energy supply between meals.
You don't have to eat a whole chicken or whole side of beef every day to get enough protein. For most Westerners, the main adjustment with respect to protein is to distribute it relatively evenly among your meals.
Training, which is high intensity resistance exercise with progression, is the stimulus that promotes muscularity, especially when your calorie intake is in deficit.
Recovery is the time and energy allowed for the adaptations, triggered by training, to occur. The most important of these is adequate sleep, followed by scheduled reductions in training volume and/or intensity (usually for 1 week every 4-6 weeks).
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Transform your life, health and body today
Feel fantastic again in your own skin by learning what foods your body needs to nourish itself
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