Losing Weight and Building Muscle

Losing weight and building muscle is a science, but it's not rocket science. It’s actually very simple, so here are 3 easy steps.

1. Maintain Muscle
2. Burn Fat
3. Stick To a Diet

Simple enough, right? If you spend a ton of time on the cardio machines with little to show for it, maybe it's because you need a little bit of iron in your workout. And I'm not talking about the iron from the periodic table of elements, I'm talking about that section of the gym that most are afraid to wander into, like it’s the shadowy elephant graveyard from the Lion King.

Strength training will increase your cardiovascular fitness. In fact, studies have shown that intense strength training can burn more calories than cardio equipment workouts. Hmmm, build muscle while burning fat? That's the best combo deal I've ever heard of, and it will only cost you dedication and perseverance.

I wrote this blog to give you a little sample diet, per request, so here it is... Remember, when you are at the grocery store, try to have at least 90% of what's in your basket as a whole food. A whole food is something that comes as close as possible to its natural state, meaning un-processed or manmade.

• Breakfast: Egg whites with tomato and bell peppers, water and green tea
• Snack: Cottage cheese with apple slices
• Lunch: Chicken, greens
• Snack: Mixed nuts
• Post-workout: Ground white turkey, brown rice, mixed veggies and a banana
• Dinner: Chicken, spinach, baby carrots
• Before Bed Snack (if needed): Shake or cottage cheese with berries

I didn’t include serving sizes, as this is just a sample for a larger base. But, it gives you an idea of what a cleaner way of eating for a day looks like. I hope this helps all of you. Feel free to leave any questions or comments below and let us know what your daily meal plan looks like. For some great, healthy recipe ideas from myself and other Beast Athletes, click here.